Are artichokes delicious or what? Seriously, artichokes were my favorite food of all as a child.
Artichokes are good source of vitamin C, potassium, folate, and dietary fiber. They are arguably the highest fiber vegetable. A mere ½ cup portion of artichoke hearts contains ~6 grams of fiber.
Additionally, artichokes contain the flavonoid silymarin, an antioxidant that is the primary component of milk thistle. You may be most familiar with silymarin for its protective effects on the liver. Silymarin may reduce inflammation and oxidative stress and may protect DNA. Research suggests that silymarin may have some anti-cancer activity, but research is inadequate to support recommending it for patients undergoing cancer treatment. Preliminary clinical research shows that applying a specific topical product, containing an extract of silymarin (Leviaderm) significantly reduces the incidence and prolongs the time to onset of radiation-induced skin toxicity compared to a panthenol-containing cream in women with breast cancer. Furthermore, prophylactic administration of conventional form of silymarin tablets may significantly reduce the severity of radiotherapy induced mucositis and delay its occurrence in patients with head and neck cancer.
Cool tidbit - artichokes contain the compound cynarin, which stimulates your tastebuds to make other foods and beverages taste sweeter. And cynarin has been shown to help reduce cholesterol levels by increasing the liver’s production of bile.
Having heartburn? Constipation? Artichoke leaf extract is an excellent prokinetic. What does that mean? It promotes gastrointestinal motility. So, if you experience slower motility, which can be the case for those experiencing heartburn or constipation, you may find artichoke leaf extract quite helpful.
Back to the food itself… Artichokes can be prepared in a variety of ways – steamed, boiled, braised, roasted, grilled, you name it. And you can always opt for jarred or frozen artichokes if you’re seeking a more convenient option with less preparation. I typically steam artichokes, but a grilled artichoke is no doubt, my favorite.
Grilled Garlic Artichokes
*Recipe adapted from www.allrecipes.com
Ingredients
2 large artichokes
1 lemon
1/3 cup extra virgin olive oil
4 cloves garlic, pressed or minced
½ teaspoon Himalayan salt
½ teaspoon ground black pepper
Instructions
Trim the tops from the artichokes, then cut in half lengthwise. Bring a large pot of water to a boil. Meanwhile, preheat an outdoor grill for medium-high heat. Add artichokes to boiling water, and cook for about 15-20 minutes. Drain. Squeeze the lemon into a medium bowl. Stir in the olive oil and garlic, and season with salt and pepper. Brush the artichokes with a coating of the garlic dip, and place them on the preheated grill. Grill the artichokes for 10-15 minutes, basting with dip and turning frequently until the tips are a little charred. Serve immediately with the remaining dip.
Spinach & Artichoke Spread
A healthy low-fat, high-fiber vegetable dip that tastes great too!
In addition to the benefits of artichokes, spinach is a great source of protective carotenoids, chlorophyll, and fiber. Rich in protein, fiber, iron, calcium, zinc, and B vitamins, beans are a host of phytonutrients, which may have anti-cancer activity in preventing DNA damage. Allium or organosulfur compounds, found in the garlic and scallions, help to inactivate carcinogens and stimulate detoxifying enzymes.
Ingredients
5 ounces fresh spinach, rinsed & stemmed or ~ 4 cups lightly packed leaves [you can substitute 5 ounces frozen spinach (thawed & drained) if desired]
1-2 garlic cloves, pressed or minced
15-ounce can white kidney beans, rinsed & drained
½ cup scallions, chopped
2-4 tablespoons fresh basil, chopped
1 teaspoon extra-virgin olive oil
2-3 tablespoons fresh lemon juice to taste
15-ounce can artichoke hearts, drained & minced
Salt & ground black pepper to taste
Instructions
Steam spinach for 2-3 minutes. Drain well. In a food processor, puree the spinach, garlic, beans, scallions, basil, olive oil, & 2 tbsp of the lemon juice until very smooth. Fold in the minced artichoke & add more lemon juice, salt, & pepper to taste. Serve chilled or at room temperature. Makes about 3 cups or 12 ¼-cup servings.
Healthy Artichoke Dip
*Recipe adapted from www.onegreenplanet.org
Ingredients
1 can organic artichoke hearts (14 ounce can, drained)
1 can organic chickpeas (15 ounce can, drained)
2 tablespoons organic extra virgin olive oil
1 organic lemon (freshly squeezed)
2 cloves organic garlic (freshly crushed)
4 tablespoons nutritional yeast
1 teaspoon organic chili powder
1 teaspoon organic dried thyme
1/2 - 1 teaspoon pink himalayan salt
Instructions
Put all ingredients into a blender and blend just long enough until everything is well combined - do not over process (you want to still have small pieces of artichoke). Serve with your favorite veggies, crackers, or organic corn tortillas.