News and Notes from The Johnson Center
Artichokes: A Gift from Zeus
JCCHD | Wed, May 15, 2013 | [Family and Food]
Rarely do you come across a vegetable with its own folklore. According to Greek mythology, Zeus fell in love with a beautiful woman named Cynara and swept her up to Mount Olympus. Angered when she slipped back to earth to visit her family, he turned her into the first artichoke. [2]
Looking at an artichoke flower, one can understand how its beauty inspired such a myth. One can even see how Zeus’s adventure with Cynara is suggestive of the laborious task of eating an artichoke – though most would agree that eating an artichoke is worth the effort.
Health Benefits
Nutritionists recommend adding artichokes to your diet because they are full of nutrients. They are an excellent source of fiber (over 20% of your daily value), vitamin K, and folic acid. They’re also a good source of vitamin C, magnesium, potassium, and manganese. 1 In addition to being nutritious, they don’t add a lot to your daily caloric intake. A medium-sized artichoke is only about 65 calories. Below is a list of more health benefits—an artichoke:
• Manages weight gain. Artichokes contain less than 1% of fat. Additionally, their high fiber content helps you feel full and satisfied after a meal.[1]
• Fights cancer. Artichokes have several phytochemicals and vitamins that belong to the flavonoid group—flavonoids are powerful antioxidants that help eliminate cancer-causing free radicals. [3]
• Regulates the digestive system. The high fiber content helps waste move through the large intestine at an optimal rate for nutrient and water absorption. Likewise, it relieves problems such as constipation, diarrhea, and hard stools. [4]
• Reduces LDL (bad) cholesterol. Free radicals are known to oxidize LDL cholesterol. LDL oxidation is associated with the hardening of arteriole walls that can lead to cardiovascular disease. The antioxidants found in artichokes protect LDL cholesterol from oxidation, thus promoting cardiovascular health. [5]
How to Prepare and Eat
Artichokes can be intimidating to the novice chef, but do not be discouraged—preparation is easy. Follow these easy steps to get started:
1. Rinse under cold, running water.
2. Use a knife to trim the stem (until it’s approximately 1 inch).
3. Cut an inch off the top and rub in a lemon to preserve the color.
4. With kitchen shears, cut the remaining thorns off the petals.
5. If you like to remove the choke (the inedible, fuzzy center) before cooking, cut the artichoke in half lengthwise. Use a spoon to remove the fuzzy center from the heart.
Other ways to remove the choke
It’s easier to remove the choke after cooking. Here are a few methods:
• The most fun way is to eat around it by enjoying each petal. Once you’ve made your way down to the choke, use a spoon to scrape it out.
• Cut the artichoke in half lengthwise. Gently remove the choke with a spoon.
• Spread open the outer and inner petals. Pull out the cluster of smaller, violet-colored petals and scrape the exposed fuzzy center out with a spoon.
Artichokes are easy to cook and fun to eat. Steaming is the preferred method because it conserves the nutrients. Additionally, the petals have the most nutritional value. If you’re eating the petals, pull one off at a time and remove the meat from the tender end with your front teeth. Dip the ends in your favorite dip if desired. The heart can be eaten whole. Artichoke hearts make a delicious addition to salads and pasta.
Be adventurous. Try one of these artichoke recipes.
Steamed Whole Artichoke
Recipe from http://www.foodnetwork.com
Ingredients
4 sprigs parsley
4 garlic cloves
2 bay leaves
2 lemons, cut in half
2 tablespoons olive oil
1 quart chicken broth or water
Salt and pepper, to taste
2 whole artichokes
Directions
1. Put the parsley, garlic, bay leaves, lemons, oil and broth in a large pot and bring to a simmer. Season the liquid with salt and pepper. (In the meantime, prepare the artichokes.)
2. Wash artichokes under cold water. Using a heavy stainless steel knife, cut off the stems close to the base. Pull off the lower petals that are small and tough. Cut off the top inch of the artichoke and rub with half a lemon to preserve the green color. Trim the thorny tips of the petals with kitchen shears.
3. Place the artichokes in the steaming liquid, bottom up. Cover and simmer for about 30 minutes. The artichokes are done when a knife is inserted into the base and there is no resistance.
Artichoke and Spinach Wrap
Kid-friendly recipe adapted from http://www.oceanmist.com
Serves: Makes 2 wraps
Ingredients
1 can (15 oz.) artichoke hearts, drained
2 whole gluten-free wraps
8 slices cheese alternative (optional)
1 red bell pepper
1 cup baby spinach, packed
coarse salt and pepper
Directions
1. Wrap artichoke hearts in paper towels. Squeeze out liquid and coarsely chop.
2. Set wraps on work surface. Lay cheese on surfaces, and then layer artichoke pieces, bell pepper, and spinach.
3. Season with salt and pepper. Fold tops and bottoms of wraps inward 1 inch and roll tightly.
Article Resources
1 http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2781/2
2 http://www.wisegeek.com/what-is-an-artichoke.htm
3 http://clincancerres.aacrjournals.org/content/4/4/1055.full.pdf
4 http://www.webmd.com/digestive-disorders/diarrhea-10/fiber
5 http://lpi.oregonstate.edu/f-w00/flavonoid.html
