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Artichoke

Learn how easy it is to prepare this deliciously exotic flower

Cut & clean
Wash artichokes just before cooking. Cut off the tips of spikier outside leaves.

Power food
Artichokes are an excellent source of vitamin C and folic acid, and a good source of magnesium and potassium.

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.


Preparation, uses, and tips

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 flavour). 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 colour 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: 4.2g
Carbohydrate: 13.4g
Total Fat: 0.19g
Fiber: 6.9g
*Excellent source of: Vitamin C (15mg), and Folate (87mcg)
*Good source of: Magnesium (76.8mg), and Potassium (474mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.