An artichoke is one of those foods that can seem like it’s not worth the trouble. The best-tasting part of it, the heart, is buried within a cluster of thorn-topped petals that resemble armor plating and is situated beneath a hairy clump of immature petals that look, and taste, a bit like a beard.
What Is An Artichoke?
An artichoke is the immature flower bud of a plant in the thistle family. If you’ve never seen one bloom, they actually open up into bright purple blossoms about six inches across, with the flower itself made up of a tight cluster of slender purple tendrils. It’s strangely like a purple sunflower. These blossoms will attract bees and butterflies like nobody’s business.
The only downside is that once they’ve bloomed, they’re no good to eat. And for us, eating them is what it’s all about.
Here’s the full nutrition breakdown of one medium artichoke:
- 64 calories
- .4g fat
- 7g fiber
- 14.3g carbs
- 3.5g protein
- 1g sugar
How to Eat an Artichoke
There are a couple of ways to prepare and eat Artichoke. One is to trim almost all of it away to leave just the heart, and then prepare and eat that. Although there’s more work upfront, the eating process is much easier, since the heart itself is fully edible. Here’s a guide on how to do that.
The other way, which is what we’ll be discussing here, is to prepare the artichoke whole, other than just trimming off the tips of the leaves, and then serving it with all its leaves still attached. Using this method means that when it comes time to eat it, you’re going to have to follow a system.
How to Eat an Artichoke Steps
1. Start by pulling off one of the outermost petals. If your artichoke is cooked correctly, the outer petals of your artichoke should be easy to remove.
2. Dip the base of the petal into your favorite sauce. Many people prefer melted butter or mayonnaise, but feel free to choose your favorite.
3. The edible part is located at the base of the petal. Pull the base of the petal through slightly clenched teeth to strip off the petal meat. Pull off and eat the individual petals from the cooked artichoke, marking your way down to the heart of the artichoke.
4. When you get to the heart of the artichoke, you will notice the fuzzy hair layer referred to as the “choke”. This part of the artichoke is not edible. Remove the choke by using a spoon to scoop it out.
5. Now that you reached the artichoke heart, eat your heart out!
9 Health Benefits of Artichoke
1. They contain a ton of protein
In addition to its wide nutrition profile, “artichokes offer more protein than many other vegetables at 3.5 grams per serving,” says Kris Solid, R.D., senior director of nutrition communications at the International Food Information Council Foundation. Bonus: Research from the Journal of the American College of Cardiology found that those who consume a higher ratio of plant-based protein to animal-derived protein have a reduced risk of coronary heart disease.
2. High in fiber
t’s no secret that fiber helps move your digestion along and keeps you feeling full, but it also offers more long-term benefits like a lower risk of heart disease. According to Sollid, a half cup of artichokes contains about seven grams of fiber, or more than a quarter of the amount recommended for women and nearly a fifth of the amount recommended for men. “Americans only eat about half the amount of fiber that’s recommended per day,” he says, so a serving of artichoke is certainly a step in the right direction.
3. Strengthen your gut
Artichokes are full of inulin, according to Sollid, which is a “unique form of fiber known to help prevent gastrointestinal issues like constipation, enhance the absorption of minerals like calcium, and bolster your immune system.”
According to a study from the British Journal of Nutrition, inulin also works as a prebiotic, which helps your body maintain a healthy gut.
4. Boost your immune system
Orange juice isn’t the only thing that’ll help keep you from contracting your co-worker’s cold. In fact, the Journal of Agriculture and Food Chemistry ranked artichokes high up on the list of immune-boosting, antioxidant-rich foods.
5. High in polyphenols
Speaking of a healthy immune system, Pinnavaia says that artichokes are naturally high in polyphenols, which can repair damaged cells that impair your immune function.
6. Help lower body fat
While no food item can single-handedly make you drop pounds, a recent study from Pharmacological Research found that artichokes are certainly helpful in maintaining healthy body weight. “An artichoke has about 25 calories, so it easily fits into a menu that supports healthy weight management,” says Kircher.
7. May help reduce the risk of cancer
In that same vein, reducing inflammation also helps reduce the potential for cancer cell growth, according to Pinnavaia. Artichokes have been shown to help fight a number of specific cancers, too: Their flavonoid content helps kill pancreatic cancer cells, according to a study from Molecular Nutrition and Food Research. And since artichokes are among the highest sources of flavonoid apigenin (a type of plant nutrient), they can help fight breast cancer, too, according to the Journal of Clinical Biochemistry and Nutrition.
8. Improves Liver Health
We all know that eating healthy can be a treat for our liver. Since it is the largest organ in our body, with many functions to perform such as storing energy, digesting food, and removing toxins from the body, it is imperative to keep it healthy. Two antioxidants found in artichokes, Cynarin, and silymarin, have been shown to improve the overall health of the liver by reducing the presence of toxins and facilitating their elimination from the liver and the body. Moreover, the phenols and acids present in artichokes act as stimulators, which help expel harmful toxins from the body and also promote the production of bile.
Also read: Health Benefits Of Banana:9 Good Reasons To Eat A Banana Today
9, Regulates Blood Pressure
Artichokes are a rich source of potassium, which helps to neutralize the effects of excess sodium, which is known to be the culprit behind high blood pressure. Potassium in artichokes replaces electrolytes and offsets the negative effects of sodium. Even diabetics are also encouraged to include artichokes in their diet, which can prevent the complications associated with blood pressure.
Also read: Eggplant Nutrition Facts And Its Health Benefits
Storage and Food Safety
When purchasing fresh artichokes, avoid those that have brown spots or split leaves. Choose artichokes with tightly packed leaves that are firm and feel heavy for their size. Store fresh artichokes in a plastic bag for up to five days and avoid washing until just before cooking. Frozen artichokes can last in the freezer for six months up to a year.