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Best to buy
Artichokes are available all year long, and peak from March through May.
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.
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.
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.
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.
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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 February 2010.
