Today is National Artichoke Hearts Day! Artichokes are one of the oldest foods known to man. The plant originated in the Mediterranean region and is part of the sunflower family. According to Greek mythology, Zeus turned his mistress Cynara into the first artichoke plant when he caught her sneaking away from Olympia. Although we usually refer to it as a vegetable, the produce we eat is actually the flower bud of the artichoke plant, which is part of the thistle family. If you let the flower blossom, it turns a beautiful violet-blue color.
Preparing and cooking artichokes is not as intimidating as it seems. They can be steamed, boiled, grilled, roasted, deep fried or sautéed. You can also prepare them stuffed or breaded, adding spices and other seasonings for an extra burst of flavor. Steaming is the most popular cooking method and usually takes 20–40 minutes, depending on the size. Alternatively, you can bake artichokes for 40 minutes at 350°F (177°C). The leaves are edible, and delicious when dipped in a sauce or aioli, but of course the hearts are most people’s favorite part, and they make fantastic dips, soups, and pizza toppings!
Artichokes also have an amazing array of health benefits. They’re low in fat while rich in fiber, vitamins, minerals, and antioxidants. Particularly high in folate and vitamins C and K, they also supply important minerals, such as magnesium, phosphorus, potassium, and iron. One medium artichoke contains almost 7 grams of fiber, which is a whopping 23–28% of the reference daily intake (RDI). These delicious thistles come with only 60 calories per medium artichoke and around 4 grams of protein — above average for a plant-based food. To top it off, artichokes rank among the most antioxidant-rich of all “vegetables” (thistles). The extract from artichokes has been shown to reduce bad cholesterol, increase good cholesterol, lower blood pressure and blood sugar levels, aid in digestive health (including easing symptoms of IBS), and contain certain antioxidants known to be cancer fighters!
Almost every artichoke produced in the United States comes from California. Did you know that the town of Castroville, California crowned its first “Artichoke Queen” in 1947? The winner was a young actress named Norma Jean Mortenson who later changed her name to Marilyn Monroe! It just so happens that March through May is peak Artichoke season, so now is the time to get some at your local market, and of course, canned artichoke hearts are available all year round. To celebrate National Artichoke Hearts Day, try out a new artichoke recipe for dinner tonight!
—
Photo Credit: Giancarlo Polacchini / Shutterstock.com