If you’ve ever looked at a raw artichoke and felt intimidated, you’re not alone. With their thick covering of inedible leaves, these vegetables leave many consumers unsure of what they’re supposed to do—how to create something delicious out of something so hard and prickly. And that’s a shame, because not only are artichokes rich in nutrients but when they’re skillfully prepared fresh, their savory taste is worth the effort.
Although we think of artichokes as a vegetable—and prepare them as such—they are actually a type of thistle flower. If you let an artichoke grow to maturity, it would bloom into purple magnificence. But for culinary purposes, the buds are plucked prematurely, and from there, savvy chefs will pull apart the leaves, trim off the spiky floret at the base, and prepare the artichoke’s soft, flavorful center known as its heart.
Artichokes as a food source go back centuries. Although artichokes are thought to be native to North Africa, they spread to the Mediterranean region where they were prominently enjoyed by the Ancient Greeks and Ancient Romans. In fact, renowned philosopher Pliny the Elder is said to have described artichokes as one of “earth’s monstrosities” and observed that even animals avoid eating artichokes in nature, but humans turn them into a “corrupt feast.” How’s that for praise?
Nevertheless, artichokes became such a well-loved part of Mediterranean culture that Italian immigrants brought them to North America in the 1800s. Artichokes flourished in the climate of California, where they continue to be much more popular than they are in other parts of the country. Artichokes are even California’s official state vegetable.
Artichoke season starts in March and usually peaks in April and May. While artichokes can still be grown throughout the summer, it isn’t until fall that they usually have another peak that lasts October through early December.
From a nutritional perspective, the artichoke’s best feature might be its fiber content. Just one artichoke can provide approximately one-quarter of your daily fiber needs, which helps your body control blood sugar levels and improve digestion. Studies have also shown that artichokes promote your body’s production of bile, which will help your liver’s performance as a natural detoxifier.
Artichokes are high in vitamin K, vitamin C, magnesium, manganese, and potassium, and according to the USDA, they are one of the highest-ranking vegetables for content of antioxidants, which help you stave off chronic disease and prevent aging.
When you’re shopping for fresh artichokes at your grocery store or farmer’s market, look for buds that have dark green leaves held tightly together like a clenched fist—avoid any with leaves that are loose or splayed apart, or if the leaves look dry and brittle. Ideally, the artichoke will feel heavy for its size; lighter weight or sponginess indicates that it has likely gone bad. Finally, you might see artichokes with brown or white streaks, which are the result of frostbite. Although these streaks don’t look so nice, they won’t affect the taste or quality of the artichoke. Pick up a raw artichoke on your next shopping trip so you can overcome your intimidation and impress those around you with your culinary skill in turning this “monstrosity” into a flavorful meal nobody would have any reason to be afraid of.
Prepping the Artichoke Hearts
The first step to many recipes involving artichoke is prepping the hearts. While canned artichoke hearts are fast and convenient, fresh always tastes better. Here’s how to prep approximately 1 1/2 cups of artichoke hearts, the amount usually found in a standard 14-ounce can.
Start with five large artichokes. Trim leaves off the artichokes and bring a saucepan of water to a rolling boil. Add two lemon slices, two cloves minced garlic, and one teaspoon salt to the water, followed by the artichoke. Boil for approximately 30 minutes. The artichokes are done when you can easily push a knife through the stem of the artichoke.
Remove the artichokes from the water and allow to cool. Peel back the petals and scrape away the white fuzzy flesh covering the artichoke’s heart. Remove the heart and chop into quarter-inch pieces. (If you wish to skip boiling a fresh artichoke, you can use a 14-ounce can of artichoke hearts instead).
Low-Fat, High-Protein Spinach Artichoke Dip
- 1 1/2 cup prepared artichoke hearts
- 5 cups fresh spinach
- 1/4 cup fat-free Greek yogurt
- 1/4 cup mashed avocado
- 1/3 cup parmesan cheese
- 3/4 cup shredded part-skim mozzarella cheese
- 2 cloves garlic, minced
- 2 tablespoons olive oil
Preheat oven to 400F degrees. Heat a pan over medium heat and add olive oil. Slowly add spinach and allow to sauté until it is soft. Remove from the heat and allow to cool. In a large bowl, combine yogurt, avocado, parmesan, mozzarella, and garlic. Slowly add in artichoke and spinach. Transfer the mixture to an oven-safe casserole dish and bake for 20–25 minutes. Serve hot with chunks or whole-grain bread or crudité.
Artichoke Salad
- 1 cup grape tomatoes, halved
- 2 cups arugula
- 2 cups spring greens
- 1 1/2 cup prepared artichoke hearts
- 1 14-ounce jar roasted red pepper, drained and thinly sliced
- 1 cup black olives, pitted
- 1/2 cup crumbled feta cheese
- 1/4 cup olive oil, divided in half
- 1 tablespoon fresh lemon juice
- 1 tablespoon red wine vinegar
- 1 tablespoon garlic, divided in half
- 1 teaspoon oregano, divided in half
- 1/2 teaspoon basil
- 1/2 teaspoon parsley
- 1 teaspoon sea salt, divided in half
- 1 teaspoon black pepper, divided in half
Begin by whisking together half the olive oil, half the garlic, half the oregano, half the salt, and half the pepper. Once everything is combined, transfer the marinade to a small food storage container. Add the prepared artichoke hearts and allow to marinate for about six hours.
Toss arugula, greens, tomato, red peppers, and olives together. Stir in marinated artichoke.
Whisk together remaining olive oil, garlic, oregano, salt, and pepper, along with parsley, basil, and red wine vinegar. Dress the salad before adding feta. Serve immediately.
