Why YOU should LOVE Artichokes Too!
I clearly remember my first experience with artichokes. And
no it was not artichoke dip. As a young
child my mother would prepare a one pot baked meal including four artichokes,
one for each of us, with chunks of carrots and potatoes mixed throughout.
Alongside she would serve a green salad and a cream cheese and dill dip. As
children we never second-guessed what was on the table, and happily devoured
this one pot meal. It was delicious, simple, and very nourishing.
These days, I typically don't bake an artichoke, I steam it.
And instead of a main meal, usually I eat it as an appetizer.
Artichoke Love
So why do I love artichokes so much?? Perhaps it's the fond
memory of years past but here is a good list of other very important reasons
why:
- You have to take the time to eat the artichoke. Slowly, layer by layer, it encourages mindful eating. Plus you have to work to get to the meaty prize…the artichoke heart!
- Per artichoke you get about 10g of fiber!! This nourishes the healthy bacteria in our guts and promotes satiety.
- It is low in calories, about 60 per artichoke, but very high in plant protein (4g), potassium (13%), magnesium (19%), vitamin C (25%), and iron (8%).
- It helps promote healthy digestion and liver function by stimulating the production of bile.
- And finally, it just simply tastes delicious when served with a creamy dip. See the recipes below for a creme fraiche dip or a vegan creamy coconut dip! Plus, this avocado dip pairs really nicely with a steamed artichoke too!
Finding the Perfect Artichoke
Now that you know that artichokes are wonderful, and may
perhaps be more inclined to pick one up at the grocery store, here are some
tips to get the best bang for your buck.
- Look at the cut end of the stem. Is it very brown and dry? Or is it lighter in color and fresh? The lighter it is, the more tender and more flavorful your end product.
- Are the leaves open or closed? The tighter the leaves the fresher the artichoke. The more open the leaves the older the artichoke.
- Does the artichoke look bright green or browning? Pick one that is bright green in color.
- Store the artichoke in the refrigerator in an airtight plastic bag and use within a couple days of purchasing for best flavor.
Preparing the Perfect Artichoke
You the bought the perfect artichoke. But now how do you prepare it? First
gather up a couple of tools. You will need, a large pot, a steamer basket,
kitchen shears, a sharp knife (I find a bread knife works best), and a cutting
board. Furthermore, plan on preparing the artichoke 1 to 1 ½ hours prior to
your meal. Steaming an artichoke doesn’t take much effort, but it does require
some time.
- Using your sharp knife cut a ½ an inch off of the stem and peel off the lower leaves along the stem.
- Proceed to cut the top 1 ½ inches off of the artichoke to open the center. Use your bread knife with serrated edges for this.
- Finally, using your kitchen shears, cut the pointy edge of each remaining leaf. This makes the eating process more enjoyable later.
- Place the steamer basket into a large pot and fill with water until it is right below the level of the basket.
- Squeeze lemon juice over the cut edges of the artichoke. Sprinkle with a pinch of sea salt, and cover. You can also pour a swig of vinegar into the water for added flavor.
- Over high heat, bring the water to a boil, and reduce heat to medium low. Steam the artichoke for 1 to 1 ½ hours, depending on the size. You may need to check on the water level halfway through to make sure it isn't running low. You do not want to burn your pot.
- Meanwhile prepare the creamy dip (see recipe below for both dairy and vegan version).
- Test for doneness by pulling on an artichoke leaf. The leaf should easily come off of the base without resistance. Taste test by pulling off the soft tender flesh with your clenched teeth.
- Serve with a creamy dip and a bowl to discard remaining plant fibers.
Eating the Perfectly Steamed Artichoke
Now that you have a perfectly steamed artichoke with a tasty
creamy dip it's time to dig in. But how??? Start with the outer leaves and work
your way in. Once again you eat the leaves by gently clenching your teeth on
the leaf and pulling away the tender bottom flesh. As you get closer and closer
to the heart of the artichoke, you will reach smaller and smaller leaves, until
you reach leaves and hairs that do not contain anymore flesh. Using a spoon
scrape off the fuzzy/hairy layer and discard. You have finally made it to the
heart of the artichoke. Enjoy the meaty delight!
Note: For another creamy dip option try this AVOCADO DIP.
Garlicy Crème Fraiche
Dip
Serves 1
INGREDIENTS
2 tablespoons crème fraiche
1 tablespoon milk or half and half
1 tablespoon water
1 teaspoon lemon juice
1 teaspoon Dijon mustard
½ teaspoon maple syrup or honey
1 clove garlic, pressed or grated with microplaner
Salt and pepper to taste
Finley minced chives
DIRECTIONS
Mix all the ingredients together in a small bowl. Set aside
to allow the flavors to blend until the artichoke is done steaming.
Creamy Coconut Dip (v)
Serves 1
INGREDIENTS
2 tablespoons coconut cream
1 tablespoon coconut water
1 tablespoon water
1 ½ teaspoons Dijon mustard
1 teaspoon maple syrup
1 ½ teaspoons lemon juice
1 clove garlic, pressed or grated with microplaner
Salt and pepper to taste
Finely minced chives
DIRECTIONS
Open a can of full fat coconut milk and take 2 tablespoons
of coconut cream from the top. Punch a hole through the cream using the end of
a spoon or fork and pour out a tablespoon of coconut water. Mix all the
ingredients together in a small bowl. Set aside to allow the flavors to blend
until the artichoke is done steaming.
Note: I used Native Forest full fat coconut milk that had
been stored in the refrigerator to ensure that the cream is at the top.
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