A Work of Art(ichoke)
Artichokes are a uniquely nutritious and delicious vegetable. An artichoke is actually an unopened flower bud from the plant named Cynara scolymus. Cultivated in Europe since at least the 15th century, artichokes actually appeared in ancient Greece and Rome. Artichokes continue to be a staple in the Mediterranean culture. Most of the United States artichoke crop is grown in California. Although fresh artichokes are available most of the year, springtime is their peak season.
Artichokes may look intimidating from the outside, but with patience and diligence they are worth the time it takes to prepare. Artichokes are a great source of vitamin C, iron, magnesium, folate, potassium, and dietary fiber. Many people prefer just to eat the heart of the artichoke while others love to eat an artichoke leaf by leaf until they reach the prize – the heart. When you “go for the globe” (globe artichoke, that is), there are a few steps you may want to take prior to actually cooking the artichoke.
Before you prepare the artichoke, you have to pick one out. Pick an artichoke that is evenly green with tighter leaves. Avoid artichokes with brown discolorations. It should be firm and heavy for its size. Give the artichoke a gentle squeeze. You will hear a squeaky sound when the leaves are still crisp and fresh. Check the stem for little holes, these are signs of worm damage and chances are you don’t want that.
Once you are ready to prepare your artichoke, fill a bowl with water and add about a tablespoon of fresh lemon juice. Wash each artichoke under cold running water or hold it by its stem and spin it around in a bowl of clean cold water. Cut of the stem about ½ inch from the bottom of the artichoke and dip the cut end into the lemon water (this will help prevent browning) or rub it with lemon juice. Use a sharp nice to cut off the top ½ inch, which are the super prickly tops. Use kitchen scissors (shears) to cut the tips off of the other sharp outer leaves (again rub the tops with lemon or dip in the lemon water). If you want to go straight for the tender heart, cut the artichoke in half, find and remove the furry chokes attached to the heart. From there you can steam or fry the heart however desired.
Simply steaming the whole artichoke is also fun. Remove the bottom leaves until you get to the lighter green leaves. Add a couple inches of water to a large pot. Add a slice of lemon, a clove of garlic, a bay leaf and a few peppercorns to the water then place a steamer basket in the pot. Add the artichokes, cover and bring the water to a boil. Cover and cook for about thirty minutes or until the outer leaves pull off easily.
When serving whole artichokes, it is nice to serve with dipping sauce such as lemon butter; lowfat garlic mayonnaise (aioli); pureed tofu with lemon juice salt and pepper; or mustard vinaigrette. Remember to provide an extra bowl or two for discarded leaves and choke. Simply pull off one leaf at a time and use your teeth to scrape off the tender flesh and discard the fibrous portion of the leaf. You’ll notice a distinct change in color and texture between the meaty part and the fibrous part.
The cooked heart is delicious added to stir fries and salads. Dipped in lemon butter it is a slice of heaven.
April 18, 2011
by Optimum WellnessComments
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