Artichokes can seem a little intimidating; but, just like the pomegranate once you're inside, it's totally worth it (even if it's a bit messy).
Origin
The type of artichoke most common to the U.S. is the Globe Artichoke. This same type is also known as the French or Green Artichoke (images shown).
Italy, Spain, and Egypt are the world's top 3 producers of artichokes. If it were a competition, the U.S. produces enough to make it into the top ten.
Artichokes come from the thistle plant which is known by many people (and insects) for the vibrant purple, ball-like flowers that grow.
The portion of artichoke that is actually food is the part of the plant that would later become flowers if they were left to bloom.
Taste, Texture, Touch & Appearance
The outer "shell" consists of numerous triangular scales (leaves) layered upon each other. These layers surround the heart of the artichoke.
We primarily eat the base, or heart, of this flower bud.
We also can eat the inner flesh from some of the triangular scales, but know that each scale can develop a very sharp point (depending on artichoke variety). Watch the video below on how to prep an artichoke for eating!
The center of the bud, right above the heart, is called the beard or choke, and is aptly named as it consists of a mass of immature, pointy florets. It is key for overall enjoyment that all of the choke is removed prior to eating the heart. Those little leaves are just not fun to swallow.
Ways to Enjoy
Steam for 40+ minutes!
Add to salads and stews!
Marinate the hearts (or buy marinated)!
Dip the leaves!
Notable Nutrients
Artichokes are an excellent source of Fiber, Vitamin C, Vitamin K, and Folate and a good source of Calcium, Iron, and Protein.
Fiber
Fiber helps push food through our digestive tract.
Fiber scrubs the insides of our intestines as it moves through our digestive tract.
Vitamin C
Vitamin C is an antioxidant, helping protect cells from damage caused by free radicals.
Vitamin C is needed to make collagen which helps wounds heal.
Vitamin K
Vitamin K is necessary for strong bones.
Vitamin K is essential for blood clotting.
Folate
Folate is necessary for cell division and the development of the neural tube during pregnancy.
Folate is essential for red blood cell formation.
Calcium
Calcium is necessary for bone and teeth formation.
Calcium is essential for blood clotting.
Calcium is considered a nutrient of concern for most Americans as calcium deficiencies are common.
Iron
Iron is major component in our growth and development.
Iron is essential for red blood cell formation and wound healing.
Iron is considered a nutrient of concern for young children and pregnant women as it critical for growth and development.
Protein
Protein helps build and repair cells and body tissues.
Protein is necessary for growth and development.
Gut Microbiome Connection
Our gut microbiome loves the introduction of new foods, especially new fruits and veggies.
Because artichokes are high in fiber, they give microorganisms plenty of work to do which helps increase their population.
Eating different foods and/or preparing foods in different ways encourages the development and sustainability of new microorganisms as they are needed to help break down the foods we eat.
Bacteria are supported by the types of foods we eat. There are some bacteria that we know are not beneficial to our gut, and these bacteria are found to be present with diets that are low in fiber and high in added sugars, animal fats, and protein. While other bacteria thrive with diets high in fruits, veggies, and whole grains. Eating a wide variety of fruits and veggies encourages the density and diversity of healthy bacteria.
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