Artichokes: A hidden gem with extraordinary health benefits
In Canada, artichokes are not yet as popular as in Southern countries, which is unfortunate because they are among the healthiest and oldest vegetables in the world. Artichoke extracts are often present in cosmetics and supplements that support digestive system function.
13 June 2024 16:14
Due to the prevailing climate, the common artichoke is a vegetable that is extremely rarely cultivated in Canada, but it is popular in Mediterranean countries, the Canary Islands, Egypt, and countries in Asia and South America. Interestingly, artichokes are considered the oldest vegetables cultivated by humans and one of the healthiest. See why it's worth getting to know them.
Why should you eat artichokes?
Artichokes are rich in antioxidants, such as cynarine and silymarin, which support liver health and may contribute to tissue regeneration. They also contain inulin, a fibre that acts as a prebiotic, supporting healthy gut flora. Research has shown that artichoke extracts can lower bad cholesterol (LDL) and raise good cholesterol (HDL), which benefits cardiovascular health. Artichokes are also a source of vitamins and minerals, including vitamin C, vitamin K, magnesium, and potassium.
Artichokes can support weight loss by accelerating metabolism, allowing for quicker shedding of unwanted pounds. Artichoke extract is often used in various diet pills and weight loss supplements.
One of the most significant advantages of artichokes is their richness in antioxidants, such as rutin, quercetin, gallic acid, luteolin, chlorogenic acid, anthocyanins, cynarine, and silymarin. These antioxidants help the vegetable effectively prevent the formation of cancers.
How to prepare artichokes for eating?
It's worth paying attention to the leaves' appearance—they should be firm, sharp, and green. The artichoke flower bud is consumed, but before eating, you should remove the hardened scales and reach the juicy flower base, known as the artichoke heart.
Preparing an artichoke for consumption requires a few steps. First, artichokes should be thoroughly washed. Then, the tough top should be cut off, and the woody outer leaves should be peeled off. After cutting, it's good to rub the artichoke with lemon juice to prevent oxidation and darkening of the vegetable.
Using artichokes in the kitchen
Artichokes are a versatile culinary ingredient. They can be steamed, stewed, baked, and even pickled. Their delicate, slightly nutty flavour matches them with various ingredients such as garlic, lemon, parsley, and olive oil. In Mediterranean cuisine, they are often served with mayonnaise or vinaigrette-based sauces.
Artichokes can be eaten raw or cooked. They are boiled in salted water for 30-40 minutes with a bay leaf, garlic, and lemon. Properly prepared artichokes are tasty without additional seasoning, but it's worth adding lemon juice, olive oil, and freshly ground pepper.
From raw young artichokes, you can make a salad. The soft parts of the vegetable should be finely chopped, then add oil, garlic, pepper, salt, or vinaigrette sauce. Artichokes go well with aromatic herbs like basil, as well as lemon, tomatoes, anchovies, and eggs.
