How to select
Artichokes are available fresh and canned. If selecting fresh, choose artichokes that feel heavy and firm. The exterior should have a healthy green color, compact center leaves and an overall look of freshness, not shriveled or pale.
How to prepare
Rinse artichokes under cold water. Pat dry with a clean kitchen towel or paper towel. Remove the thorny tips from the leaves with clean scissors. Before cooking, cut about an inch off of the top of the artichoke.
How to store
For refrigerated storage, slice a dime width off the artichoke stem, sprinkle with water and refrigerate in an airtight plastic bag. It’s best to cook artichokes within five to seven days after purchase. Cooked artichokes should be cooled completely and covered before refrigerated, where they can keep for up to a week.
Peak season
Spring, fall
Ways to use
- Artichokes are great cooked the night before planned use. Reheat in the oven or microwave before serving, stuffing, grilling or using as an ingredient in another dish or eat chilled with your favorite dipping sauce.
- Make a quick delicious pasta by combining cooked whole wheat pasta, Italian seasonings, cooked artichoke hearts, sun-dried tomatoes, garlic and olive oil.
- Cook artichokes in the oven with olive oil and seasoning. Allow to cool. Peel each leaf and remove tough ends. The leaves can be used as scoops for your favorite low-fat dip.
Fun facts
Artichokes are actually unbloomed flowers that belong to the sunflower family. In Greek mythology, the artichoke was created by the Greek god Zeus. There was once a member of the mafia known as the "Artichoke King" because he bought all artichokes sent from California to New York and resold them.
Nutrition facts and info
Artichokes are packed with vit C, magnesium, & potassium. Get a ¼ of the recommended daily fiber you need from eating just one medium artichoke!
1 medium artichoke = 60 calories, 13 g carbs, 7 g fiber, 4 g protein, 56 mg calcium, 77 mg magnesium, 115 mg phosphorus, 474 mg potassium, 15 mg vitamin C, 44 mg choline
Sources
Novella Lui. EatingWell.com. Health Benefits of Artichokes, According to a Dietitian. May 6, 2022.