March Vegetable of the Month: The Artichoke
Artichokes are one of my favourite vegetables. When they’re in season, I enjoy few other vegetables as much. From a nutritional standpoint, they’re loaded with fiber, and have long been known for their therapeutic properties. Preparing fresh artichokes can be intimidating and while it’s a time consuming process, it’s well worth the effort. Read on to learn more about artichokes, how to prepare them and their health benefits.
What is the artichoke?
The artichoke is one of the most ancient plants in the world and the vegetable that we know and eat is actually the imature bud of a thistle plant. It’s essentially an edible flower, harvested before it has bloomed.
The edible parts are the innermost tender leaves, the hearts and the center of the stems once the woody outer layers have been peeled away. The tough outer leaves and prickly tips are inedible and should be discarded, as should the choke, the fuzzy stuff found at the base of the heart.
When are artichokes in season?
The artichoke is a mediterranean vegetable that is typically harvested from November to May in Italy, France and Spain and in the Spring months in the USA (California), but the hearts are also available frozen or preserved in cans or jars all year round in all markets.
How to Prepare an Artichoke?
There are two ways to prepare fresh artichokes. The first method is decidedly easier than the other, but it all depends on how you want to serve them.
Method 1: Whole Steamed Artichokes
The easiest way to prepare and eat a fresh artichoke is to boil or steam it whole. I grew up eating them boiled, but steaming is preferable to protect the delicate nutrients and prevent the artichokes from absorbing too much liquid which dilutes their flavour. Here’s how I like to do it:
Fill a pot with water and add a steamer basket on top, making sure the water level stays below the steamer basket. You don’t want the artichokes to be submerged in the water. If you don’t have a steamer basket, you can use a collander that fits your pot, just be sure it’s heat safe.
Rinse the artichokes well and prepare them for cooking.
Trim the tough prickly tops off the artichokes and slice the stem off flush with the base so they stand. You can also leave some of the stem on if you prefer, it’s perfectly edible. Just trim it to about 1 inch long and peel away the woody exterior layers.
Rub the cut areas of the artichoke with lemon to prevent oxidation.
Place the artichokes in the steamer basket and bring the water to a boil then reduce the heat to medium low, cover and simmer the artichokes until the leaves can be pulled away easily and the base is tender when pierced with a fork, about 40 to 60 minutes depending on the size of your artichokes. Test them for doneness by pulling away a leaf and checking the meaty flesh at the base of it. If it’s soft and comes off easily using your teeth, then the artichokes are ready.
Remove the artichokes from the steamer basket and let them cook enough to handle.
Prepare a simple dipping sauce using extra virgin olive oil, lemon juice, sea salt and fresh pressed garlic.
Use your fingers to peel away the outer leaves, dip the meaty flesh at the base in the sauce, then pull it off with your teeth and discard the leaf. Continue to peel away until you get to the delicious tender hearts. Be sure to cut off the prickly topped leaves and discard the fuzzy choke.
Method 2: Stuffed Artichokes or Artichoke Hearts
Prepare a lemon water bath before begining. This consists of a large bowl of water, with the juice of 1 whole lemon and the sliced lemon added to it. Work quickly to get the cleaned artichoke into the lemon water bath before it browns and oxidizes.
Cut off the stems and peel away the hard woody outer layer until you get to the tender center; add them to the lemon water bath.
Remove the tough outer leaves and discard them, until you get to the tender innermost purple leaves.
Cut the artichoke horizontally about 1/3 to 1/2 of the way down to remove the tough and prickly tops.
If you’re preparing stuffed artichokes, gently separate the leaves to expose the fuzzy choke in the center and use a small teaspoon to remove it, then place it into the artichoke in the lemon water bath immediately.
Otherwise, slice the artichoke in half or quarters lenthwise, depending on it’s size, and use a small teaspoon or melon baller to remove the fuzzy prickly choke at the base, then place it into the lemon water bath immediately.
To preserve the nutrient content of the artichoke hearts, it’s best to steam them for about 10 minutes until soft and tender and enjoy them that way with a drizzle of olive oil, lemon juice and fresh pressed garlic if desired.
Otherwise, the steamed artichokes can also be stuffed and baked, sautéed in extra virgin olive oil and garlic and served as a side dish, or used to make risotto, pasta, stews, soups and many other delicious preparations.
While there’s nothing quite like a fresh artichoke, frozen artichoke hearts are a pretty good match for the fresh ones as they can be boiled/steamed/sautéed and enjoyed as a side dish, in risotto or pasta, much like a fresh artichoke heart.
When buying perserved artichoke hearts, look for those in glass jars, with extra virgin olive oil or a lemon/vinegar/water brine witout uncessary additives and perservatives. This variety lends itself well for use in cold salads, frittata and/or quiche, or blended up into a dip or spread.
Here are a few artichoke recipes to try:
What are the health benefits of artichokes?
Artichokes are a good source of vitamin C, vitamin K, folate and potassium, magnesium and manganese and are loaded with antioxidant phytonutrients, most notably Cynarin and Silymarin, both of which have strong liver supporting properties. Artichokes are also rich in fiber, namely inulin, a prebiotic fiber known to boost healthy gut bacteria and alleviate digestive upset.
Artichoke and more notably artichoke leaf extract may help regulate blood cholesterol levels and balance blood sugar levels, it may alleviate digestive issues and provide relief for irritable bowel syndrome and may have anti-cancer effects.