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You Food: Artichokes Big-hearted and oh-so-tasty, find out why this unattractive member of the thistle family is a boon to your immune system, circulatory system and, of course, the dinner table 
Bio The artichoke is a perennial in the thistle group of the Asteracceae (Compositae) family, a relative of the sunflower. The vegetable that’s eaten – the heart – actually is the plants flower bud. If allowed to bloom, it becomes a lush violet-blue flower. (The leaves, of course, also are eaten.) Of Mediterranean descent, the artichoke was developed in Sicily and is mentioned in ancient Greek and Roman literature dating as far back as 77 A.D. They didn’t gain much notoriety in the U.S., though, until the 1920s, where the high prices they fetched made them popular among farmers in Monterey County, Calif. In 1948, Castroville, Calif., the “Artichoke Center of the World,” crowned Marilyn Monroe the Artichoke Queen of their annual festival. Today, nearly all the artichokes grown in the U.S. are grown in California. Artichokes are fat- and cholesterol-free, low in calories and sodium and they are a good source of fiber, vitamin C, folate and magnesium.Health Benefits Because they’re cholesterol-free, low in sodium and provide 12 percent of your daily value of fiber, artichokes are a great heart-healthy food and will help lower the risk for heart disease. You also get 10 percent of your daily value of vitamin C and folate. Vitamin C helps boost your immune system and stave off colds; folate is a must-have for expectant mothers as it promotes cell growth and aids in the formation of genetic materials within cells. Magnesium, of which you get 10 percent of your daily value, is essential for helping maintain muscles, nerves and bones. Cynarin, a compound found in artichoke leaves, reduces cholesterol production by the liver and also stimulates bile production and flow, which breaks down fat. Another compound, Silymarin, has powerful antioxidant properties. And at only 25 calories (for a medium artichoke), you’re getting plenty of nutrients – 16 in all – for only a minute amount of guilt.How to Pick You want to grab artichokes that are dark green, dense and have tight leaves. Brown and dry-looking artichokes are ones you want to avoid. And the tight leaves are important; leaves that are too open are a telltale sign the choke isn’t fresh. Their peak growing season is March through May, with a small October crop, so look for them throughout the summer and fall.Eat Ideas Like any vegetable, artichokes (hearts and leaves) make a great salad ingredient. The hearts can be used to stuff a meat or fish dish, or themselves can be stuffed with items like cheese or shrimp. Many folks also take a liking to topping their pizza with artichoke hearts. They’re popular in many other Italian dishes, too, including pastas. Steamed artichoke leaves with a bit of butter and salt are a unique, edamame-like appetizer. And who hasn’t enjoyed some variation of artichoke dip?Beyond Food Ancient folk thought artichokes to be an aphrodisiac, breath freshener and even a deodorant, but today you’re most likely find artichoke-leaf-extract supplements – thought to help lower cholesterol – are about all that’s out there beyond the veggie itself.Recipe For a not-too-out-there artichoke dish, try this one from the Artichoke Advisory Board of California. Baby Artichoke Chicken Sauté 16 California baby artichokes 1/4-cup olive oil 4 half chicken breasts, skinned, boned and cut into chunks 2 red or yellow onions, sliced thick 4 cloves garlic, minced 1 tablespoon each: chopped fresh basil and rosemary or 1 teaspoon each of dried basil and rosemary, crushed 1/2-cup chicken broth 1 pound fettuccine, cooked and drained Prepare artichokes and cut into halves. Brown chicken in large skillet with 2 tablespoons oil; remove from pan and set aside. Add remaining 2 tablespoons oil and sauté onions until tender. Add artichokes to skillet with garlic, basil and rosemary. Cook until artichokes are tender, about 5 minutes. Stir in browned chicken and drizzle with chicken broth; heat through. Salt and pepper to taste. Serve over hot fettuccine. Makes 4 servings |
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