The Joys of Vegetables Part X: Artichokes

I am not an expert in cooking artichokes actually I am no expert at all, as Ive never bought or cooked with fresh artichokes. I somewhat feel intimadated when I look at them in the supermarkets when they are available. I am not to sure how to prepare them. I have however eaten the hearts of the globe artichoke from the tin and love the peppery taste it provides. After doing some research for my blog I was quiet amazed how simple it is to prepare them and there is a wide variety of recipes. They are all jammed packed with wonderful goodness and health benefits. When they are in season again I am definitely going to give them a try.

"Artichokes ... are just plain annoying ... After all the trouble you go to, you get about as much actual 'food' out of eating an artichoke as you would from licking thirty or forty postage stamps. Have the shrimp cocktail instead." -- Miss Piggy

An artichoke is a giant flower bud picked from the stalk of a bushy thistle plant. Apparently gourmet cooks and chefs prize this wonderful vegetable for its earthy flavor as well as all its wonderful nutrients.

These little superstars are a huge bundle of superb nutrients. Not only are they rich in Vitamin C, Vitamin B, Iron, Copper and Magnesium, but they also having excellent health properties. They contain antioxidants, which helps to prevent certain types of cancers, as well as heart diseases and other illnesses. A specific kind of antioxidants in the artichoke includes quercetin and a flavonoid called rutin, both of which are helpful in fighting off illnesses.

“Life is like eating artichokes; you have got to go through so much to get so little.” Thomas Aloysius (Tad) Dorgan, Cartoonist

The cyanic properties that artichokes contain is said to aid the body to excrete bad cholesterol and assist in balanced cholesterol levels that help those with high cholesterol. Scientific proof shows that the artichoke can help balance blood glucose levels and help deal with diabetes. Foods on this side of the glycemic index are often prescribed to patients dealing with a blood sugar imbalance.

Apparently for many centuries it been believed that the artichoke is a wonderful tonic for the liver. Their natural property helps the body to get rid of all toxins and assisting with healthy liver functions. If you suffer from digestion problems or IBS then no problem, try eating artichokes! It is believed along with all dark green leafy vegetables and parsley that they sooth the stomach. Scientist believes that an artichoke stimulates the gall bladder.

Did you know…

…”Confusingly enough there are three different, unrelated plants are all known by this name. The globe artichoke is related to the thistle. Its leaves are edible, as is the bottom part of the flower, called the heart. The Jerusalem artichoke belongs to the sunflower family and it is the plant’s underground tubers are eaten. They are lumpy and uneven in shape, with a pale brown or purple-red skin. (Almost looking like the Ginger Root) The Chinese artichoke is a perennial herb of the mint family, grown for its edible tuberous underground stems. (They remind me of wriggley worms - LOL) It has a sweet, nutty taste, similar to the Jerusalem artichoke. It’s much more difficult to find in shops than globe or Jerusalem artichokes”

At the Market:

When shoping for artichokes it best to look for ones that are healthy green colour. Artichokes that are picked in cooler climates are darker with a bronze tip on the petals. You find them mostly spring but there peak is in summer. You can find tinned artichokes at your local supermarket.

At Home:

Storing: You can store unwashed artichokes in a plastic bag in your crisper for up to 2 weeks.

Preparation for cooking:

Once well rinsed until cold running water, with a sharp knife, preferably a chef knife, cut the stem at the base of the globe. You can cook and eat the stem. Still using your sharp knife trim the top part off say about 1 cm. Snip off the sharp tips with a pair of scissors. Rub the whole artichoke especially the cut portions with a half lemon. This prevents it from discolouring.

Basic Cooking Techniques:

There are different ways in preparing artichokes from steaming, grilling, boiling or braising.

Steaming: arrange washed and trimmed artichokes in a steamer basket over boiling water cover and cook for between 20-40min until the inner leaf can be pulled out easily. Drain with the artichokes upside down – this is to get all the water out. Season with salt and lemon juice or garlic, origanum and butter.

Braising Baby Artichokes: Heat 30ml teaspoons extra-virgin olive oil in a large pan. Add baby artichokes and cook for 1 minute, stirring constantly. Add 250ml white wine and 250ml water and good sprinkle of either dried thyme, rosemary, tarragon or origanum. Bring to a simmer; cover, reduce heat and cook until tender, about 15 minutes.

Grilling Artichokes: Halve artichokes, scoop out the choke, then toss with 1 tablespoon extra-virgin olive oil and pinch of sea salt. Preheat grill. Place the artichokes over direct, heat and cook, turning once or twice, until nice and tender.

Some Fresh Ideas:

For a party how about plucking the leaves from a few cooked artichokes and arrange them on a platter with a delicious dip in the centre. Here is an example of a really tasty and healthy dip by pureeing mashed roasted garlic, freshly ground pepper, soft tofu and lemon juice.

Try making a lovely Djion Mustard Vinnegerette: 2 tbsp red wine vinegar, 1 heaped tbsp Dijon mustard, salt and freshly ground black pepper and 5 tbsp olive oil. Combine the vinegar and mustard in a small lidded-jar and season to taste. Pour in the olive oil, before screwing on the lid and shaking vigorously to make a thick dressing. Taste and add more mustard, vinegar and seasoning if necessary. The dressing will keep in the fridge for several days.