Artichokes
Left alone, an unpicked artichoke will blossom into a striking purple flower. But its real beauty lies in what it can do for you. This elegant member of the aster family is one of the best detoxifiers around.
Ingredients
Preparation
HEALTH BENEFITS
Step 1
Counting both leaves and heart, one medium artichoke has just 60 calories, more than 6 grams of fiber, and 4 grams of protein. The more significant appeal of artichokes, though, is their ability to promote liver health and soothe digestive ailments (such as nausea, pain, and bloating) owing to the powerful antioxidant silymarin, which boosts liver function by stimulating cell regeneration and scavenging for free radicals. Artichokes also contain cynarin—a caffeoylquinic acid found primarily in the leaves—which promotes the liver’s bile production, in turn helping break down fatty foods. According to some studies, cynarin also helps lower cholesterol. Additionally, artichokes are a good source of magnesium, potassium, and folate—nutrients that help improve muscle function and heart health. This versatile vegetable can even stimulate sweet receptors, helping to satiate your sweet tooth. In the 1930s, a scientist found that after consuming artichokes two thirds of his dinner guests thought that even a glass of water tasted sweet (a researcher at Yale University later confirmed this phenomenon).
HOW TO BUY
Step 2
Look for firm, heavy, medium-size artichokes. To test for freshness, squeeze the artichoke and listen for a squeaky sound.
HOW TO STORE
Step 3
Refrigerated in a plastic bag, artichokes will keep for up to five days.
PREPARATION TIP
Step 4
To keep cut artichokes from discoloring, place them in water with the juice of one lemon until you’re ready to use them. Steaming is a classic and healthy way to prepare artichokes; see the recipe on page 96.
DID YOU KNOW?
Step 5
During the Renaissance, physicians considered artichokes an aphrodisiac and prescribed them to men who sought to increase their prowess. Today, we prize the artichoke as much for its flavor as for its intrinsic benefits. But its sex appeal remains: In 1949, Marilyn Monroe was crowned the first California Artichoke Queen.
Recipes
Step 6
Steamed Artichokes with Two Dipping Sauces p.96
Step 7
Artichoke-Spinach Dip p.99
Step 8
Whole-Wheat Pizza with Artichokes and Pecorino p.236
