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Artichoke

Artichoke is a member of the Compositae botanical family which also includes chicory, endive, escarole,  Jerusalem artichoke, lettuce, romaine and sunflower to name a few.

About Artichoke

  • Artichokes are an excellent source of fiber and vitamin C.
    • Fiber promotes healthy and regular digestive processes. Fiber may help in weight control since eating fiber rich foods makes you feel full faster and longer, potentially reducing your overall food intake.
    • Vitamin C aids in the absorption of iron, helps to heal wounds, and assists in repairing and maintaining cartilage, bones and teeth.
  • Artichokes contain the prebiotic inulin. Prebiotics feed the beneficial bacteria in our gut.
  • Artichokes contain a variety of antioxidants, which have been shown to strengthen the immune system, lower cholesterol levels, and protect against cancer, diabetes, heart attacks and stroke.

Selecting and storing artichokes

  • Select artichokes that are firm and heavy with a fresh green color and a compact center.
  • Artichokes are best when eaten right after purchase. If you’re unable to eat it right away, cutting a small slice off the stem and sprinkling it with water helps to keep it fresher for longer. 
  • Store uncooked artichokes in the refrigerator in an airtight plastic bag. Artichokes can be stored for 5-7 days once purchased.

Preparing artichokesWant to get the featured whole food emailed to you each month?

  1. Wash artichokes thoroughly prior to using.
  2. Cut off the stem of the artichoke then remove the outer tough leaves on the base of the artichoke by pulling them off with your hands.
  3. Next, cut off one inch from the top of the artichoke to remove the prickly leaf tips.
  4. Then trim off the leaf tips all the way around the artichoke using a scissors.
  5. Squeeze lemon juice onto the cut edges of the artichoke to prevent browning.
  6. Now prepare according to your recipe.

Nutrition Facts

1 medium artichoke, raw
Calories: 60 | Protein: 4.2 g | Fat: 0.19 g | Carbohydrate: 13.5 g | Fiber: 6.9 g | Calcium: 56.3 mg | Magnesium: 76.8 mg | Potassium: 474 mg | Folate: 87 µg | Vitamin A: 16.6 IU | Vitamin C: 15 mg

Recipes

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