ARTICHOKES

Globe artichokes are low in
calories and ideal for dieters,
and their cynarin content
helps maintain liver health.

A delicious delicacy, globe artichokes are the unopened flowers of a large perennial plant. The whole vegetable can be served as an appetizer, but only the tender leaf bases and more nutritious central heart are edible. Artichokes are one of the richest vegetable sources of a range of minerals, including calcium, iron, magnesium, and potassium. They are also very high in fiber, and contain a compound called cynarin that is said to boost liver function.

  • Very rich source of minerals including calcium, iron, and the antioxidant mineral
  • magnesium for bone and heart health.
  • Very high in fiber with a high proportion of soluble fiber for healthy blood cholesterol.
  • Good source of vitamin C and folate.
  • Low in calories and low on the glycemic index.

Practical tips:
Very small baby artichokes can be eaten whole but, for larger ones, snap off the stem, cut off the top third of the artichoke, and remove the tough outer leaves individually by hand. Simmer in boiling water containing a little lemon juice for 20 minutes, or until the leaves are easy to remove. Eat only the creamy bases of each leaf. Once the leaves are removed, the bristly choke should be pulled out to reveal the tender heart, which is
delicious served hot with a dressing, cold in a salad, or with pasta.
DID YOU KNOW?
Iron, copper, and aluminum cookware will cause artichokes to oxidize and discolor, so use stainless steel, glass, or enamel.

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