Healthy Artichoke Hearts Recipes (2024)

FAQs

What is the healthiest way to eat artichokes? ›

Some people choose to peel away the petals of the artichoke and only eat the center, or "heart.” However, some of the best nutrients are concentrated in the leaves. To get the full health benefits, you can pull the leaves off the artichoke and scrape off the meaty part with your teeth.

First, they're loaded with potassium, a mineral that helps maintain normal heart rhythm and controls blood pressure. Artichokes also contain powerful phytonutrients and antioxidants that may lower LDL (bad) cholesterol levels, reduce the risk of stroke and cardiovascular disease and boost the body's immune system.

The earthiness and umami taste of mushrooms are enhanced and fortified by the presence of artichoke. The sweet and slightly wild taste of lamb well lends itself to a marriage with artichoke hearts. So do other animal proteins, such as chicken or eggs. With aromatic herbs such as thyme, parsley, basil and Roman mint.

Artichoke leaf extract may protect your liver from damage and promote the growth of new tissue ( 14 , 15 ). It also increases the production of bile, which helps remove harmful toxins from your liver ( 8 ).

When giving a number of recommended artichokes, we could say that there is no exact number. Still, eating about 2 or 3 servings per week is recommended to leave room for other very beneficial foods that will provide other much-needed nutrients.

When you open a can of artichokes, be sure to rinse them thoroughly so that all you're left with is the sweet, slightly tangy flavor and creamy texture of the vegetable.

The oil-packed ones are a little higher in healthy fat, but draining the oil will help save some calories. Fresh artichokes can be expensive to buy and laborious to trim and cook. That's what makes canned and frozen ones excellent alternatives when it isn't practical to use fresh artichokes.

Canned artichokes are also a lunchtime hero: Try chopping and stirring them into a quick meal like chicken or tuna salad, or even let them replace the protein altogether as a vegetarian option. Chop them even finer and use them as a flavor-bomb of a spread on a regular ham or turkey sandwich.

"Unfortunately, people with irritable bowel syndrome may have trouble tolerating artichoke hearts because they are high in fructans, a FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) that is not well digested," she explains.

Anti Inflammatory

Artichokes have long been used as a digestive aid to reduce inflammation and therefore symptoms of IBS, including bloating, abdominal pain, and cramps, as well as reducing both diarrhea and constipation through normalization of GI mobility.

Are marinated artichoke hearts healthy? ›

Are marinated artichoke hearts good for you? Absolutely! They are very high in fiber and contain a multitude of vitamins and minerals such as vitamin C, vitamin K, folate, phosphorus, and magnesium. They are also a rich source of potassium and antioxidants.

With a knife or spoon, scrape out and discard the inedible fuzzy part (called the "choke") covering the artichoke heart. Cut the heart into pieces and eat: Underneath the artichoke choke is the heart. Cut the heart into pieces and dip into melted butter, a vinaigrette, or a sauce to eat.

When preparing an artichoke, discard the center "choke" (except in baby artichokes), but the base of the petals, the center of the stem and the entire artichoke heart are completely edible and easy to cook. That's when all the fun begins!

Add artichoke hearts to dips, salads, pizzas, soups, wraps, sandwiches, pastas, and all of your favorite dishes.

The two most common ways to cook these thistles are boiling and steaming. While both are equally easy, I recommend steaming. Boiling artichokes tends to waterlog them, which makes the flesh watery and dilutes the flavor.

(2009) who reported a decrease of the protein content in some cooked vegetables. The cooking of artichoke caused lightly decreased of the carbohydrate content from 76.34 % to 72.23 as shown in Table 1. It is may be due to the thermal degradation and extraction of carbohydrate in boiling water.

Whole globe artichokes can be purchased fresh, and artichoke hearts are available frozen, canned in water, or jarred in olive oil and spices. The oil-packed ones are a little higher in healthy fat, but draining the oil will help save some calories.