The whole ‘choke
Immerse clean, whole artichokes in a large pan of cold water and 1 tablespoon (15 ml) of olive oil. Cover and bring to boil, simmering for
25 to 30 minutes. To eat, simply pull off leaves, dip in lemon
butter, vinaigrette, or sauce, and scrape
the pulp with teeth. Discard remainder of leaf.
Wash artichokes just before cooking. Cut off the tips of spikier outside leaves. To cook,
place whole artichokes in a large pot, cover with cold water, and add 1 tablespoon (15ml) of
olive oil. Place a plate or pan lid on top to
keep them completely immersed. Bring to a boil, reduce to simmer, and cook for about 25 to 30
minutes. To eat a whole cooked artichoke, pull off the leaves one by one, dip each leaf in
melted butter, vinaigrette, or other dipping
sauce, and scrape off the pulp from the thick end between your teeth. Discard the remainder of
the leaf. Once you’ve eaten most of the outer leaves, pull the remaining inner leaves
off to expose the inedible prickly choke. Using a sharp knife, cut around the edge beneath the
prickles, or gently scrape the prickles off with a spoon to arrive at the tender heart, which
can then be cut into pieces and eaten.
Buying and storing tips
Artichokes are available all year long, and are at their peak from March through May. Look
for heavy, deep-green artichokes with tightly packed leaves, avoiding those with heavy
browning (a few brown spots are normal, generally indicating frost damage, and won’t
affect the flavor). Store unwashed artichokes in a plastic bag in the refrigerator for up to
four days. Artichoke hearts are also available in cans and jars, and as a frozen
vegetable.
Varieties
The familiar globe artichoke is the only true artichoke (Jerusalem artichokes are unrelated). Artichokes may
range in color from dark violet to pale green, and in size from a golf ball to a softball.
Baby artichokes are a bit more tender than globe and do not need to be trimmed.
Nutrition Highlights
Artichoke (raw), 1 medium
Calories: 60
Protein: 4g
Carbohydrate: 13g
Total Fat: 0g
Fiber: 7g
*Excellent source of: Vitamin C (14.98mg), and
Folic acid (87.04mcg)
*Good source of: Copper (0.30mg), Magnesium (76.8mg), Manganese (0.33mg), Phosphorus (115.20mg), and Potassium (474mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
Information expires June 2009.
