Health Benefits
One medium artichoke contains approximately 60 calories, more than 6 grams of fiber, and about 4 grams of protein. The higher appeal of an artichoke lies in its ability to promote liver health and soothe digestive issues, such as nausea and bloating. To this, you owe thanks to the powerful antioxidant silymarin. Silymarin enhances liver function by stimulating cell regeneration and scavenging for free radicals.
Artichokes also contain cynarin, which, according to some studies, may help lower cholesterol. Artichokes are a good source of magnesium, potassium, and folate—all nutrients that help improve muscle function and heart health.
Buy
Look for heavy, firm, medium-sized artichokes. Gently squeeze the artichoke and listen for a squeaky sound; this indicates whether the artichoke is fresh.
Store
Store in a plastic bag in the refrigerator for up to 5 days.
Prepare
To help keep artichokes from discoloring, place them in water with the juice of one lemon and store them in the refrigerator until you're ready to use them. Steaming artichokes is one of the healthiest ways to prepare them. To do so, squeeze the lemon juice into the water and add one tablespoon of salt; then bring to a boil. Place the artichokes in a steamer basket, stem-side up. Cover the pot with a lid and steam until the heart of the artichoke is tender when pierced with the tip of a paring knife and the inner leaves pull off easily, 25-35 minutes. Add more water to the pot if necessary.
Did you know?
Marilyn Monroe was first crowned the California Artichoke Queen.
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