Artichokes A Fun Quick Healthy Veggie
Below is a MRR and PLR article in category Food Beverage -> subcategory Recipes.
Artichokes: A Fun, Quick, and Healthy Veggie
Summary:
Looking to spice up your meal? Artichokes offer a tasty and nutritious solution.Article:
Artichokes are a delightful way to elevate your meal. Not only are they fun to eat and quick to prepare, but they also satisfy a "green serving" in the 5 a Day the Color Way plan.
These tasty vegetables are naturally low in sodium, fat-free, and cholesterol-free. They’re packed with vitamin C, folate, and dietary fiber.
Cooking Options:
There are numerous ways to enjoy artichokes: they can be steamed, boiled, grilled, sautéed, or roasted. If you're pressed for time, microwaving is a speedy option.
Microwave Method:
1. Rinse and trim one artichoke.
2. Place it upside down in a glass bowl with 1/2 cup water, 1/2 teaspoon lemon juice, and 1/2 teaspoon oil.
3. Cover with plastic wrap and microwave on high for 7 to 10 minutes, adjusting for size.
Shopping Tips:
When selecting artichokes, choose ones with leaves that squeak when squeezed for freshness. Opt for thorned petals ?" they indicate a bigger, meatier heart. Trim thorns with scissors before cooking. "Jumbo" artichokes are especially popular and are available year-round at your local market.
Store artichokes in a plastic bag in the fridge for up to a week. While their peak seasons are spring and fall, varieties developed by Ocean Mist are available all year.
Eating Tips:
To eat, pull the base of each petal through your front teeth to remove the "meat," discarding the rest. The heart is the most coveted part, and the stem is also edible and delicious.
Flavor Pairings:
Artichokes have a sweet, mild flavor that pairs well with dips and sauces. Try them with this quick Balsamic Mint Dressing:
Artichokes with Balsamic Mint Dressing
Ingredients:
- 4 extra large or jumbo artichokes
- 1/2 cup packed fresh mint leaves
- 2 tablespoons extra virgin olive oil
- 1/3 cup balsamic vinegar
- 3 tablespoons honey
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
Instructions:
1. Rinse artichokes and cut off the stem and top quarter. Trim petal tips if desired.
2. Pour 3 inches of water into a large pot and add artichokes. Simmer, covered, until a petal pulls out easily (about 45 minutes).
3. Drain artichokes upside down. Remove soft inner leaves and fuzzy choke with a spoon.
4. Arrange in a bowl, cup side up. Blend remaining ingredients and pour into the centers.
5. Serve warm, at room temperature, or chilled.
Makes 8 appetizer servings.
Nutrition Information (per Serving):
- Calories: 106- Total Fat: 3.5g
- Saturated Fat: 0.5g
- Protein: 4g
- Carbohydrates: 19g
- Cholesterol: 0mg
- Dietary Fiber: 5g
- Sodium: 276mg
Note to Editors: Eighty-seventh in a series by Elizabeth Pivonka, Ph.D., R.D., president and CEO of Produce for Better Health Foundation. More stories at [www.napsnet.com](http://www.napsnet.com). Search: "Pivonka."
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