Springing Forward: All About Artichokes


What is an Artichoke Heart? Artichoke Hearts is the immature flower of the Thistle plant. The most commonly found are the beautiful Globe Artichokes is a high nutrient food that naturally contains about 7 grams of fiber, antioxidants and packed with Vitamin C. Artichoke Hearts are seem to be the best tasting and least expensive in Spring and Fall.


How do I eat an Artichoke Heart? You can eat every part of this nutrition vegetable except for the choke.


What does it taste like? Has a taste between asparagus or celery.


Tips for buying Artichoke Hearts? Be sure to purchase artichoke hearts in the Spring and Fall. It should be heavy and plump with a strong, rich green color; however, a little brown is okay. This brown color means that it has been through a frost, but it will not affect the taste of the artichoke heart.

How To Prepare: Cutting, Trimming and Steaming

- I like to rinse in lemon water to slow down the oxidation - turning brown - once cut browns. Also, try not to use aluminum because this will cause it to oxidase faster instead of using stainless steel.

- Pull off tough leaves by stem

- Cut off 1/2 inch of the top of the artichoke where the leaves are tough. Cut the tips on all the leaves that are pointed and sharp. If steaming - take out choke after. If using the Instant Pot - take out choke after, and if roasting, takes out choke before. The choke is the only part that is not edible.


Instant Pot- if using an Instant Pot, take out choke after. Use rosemary, lemon, olive oil, and sea salt - Add 1 cup of water to 16 cup pot - add artichokes (you can fit about 3 artichoke hearts in this pot. Add ingredients on top of artichokes.


Roasted - if roasting, take out choke before. Use olive oil, lemon, and seasoning - take out the choke and put in garlic in the small hole left from the choke area, drizzle olive oil over each half artichoke. Add lemon juice to each artichoke and place a slice of the lemon on top—roast for 15 minutes at 425 degrees.


Steaming on Stove - if steaming, take out choke after. Add few inches of water, olive oil (1 tbsp and 1 tbsp lemon juice. Bring to boil - add artichokes - Simmer with lid - 30-40 minutes.



Brandy Lane Hickman, NBHWC

2B Well Integrative Health Collaborative, Owner

Inspired Nutrition, National Board Certified Health Coach, Kitchen Therapy

Board President, Missouri Nutrition Alliance Non-Profit

(417)861-6682

www.brandyhickman.com | brandy@2bwellspringfield.com

www.2bwellspringfield.com

www.missourinutritionalalliance.org