How artichokes are good for your health

Posted on sustenance

Did you know that artichokes are basically healthy, edible flowers that reach their peak of flavor during winter time?

Even at the time of the ancient Greeks and Romans, it was known that artichokes, originally from the Mediterranean region, have healthy and healing properties and are important for our diet. Artichoke buds are on the superfood list because they are high in fiber and antioxidants, reduce bad “cholesterol” and prevent the absorption of toxins. The superfood is also a nutrient-rich source of detox!

Another beneficial property of artichokes is their calorie content, which is very low. The superfood only has 47 kcal per 100g, contains folic acid and covers 20% of the recommended daily requirement of vitamin C. In addition to vitamin C, artichokes also contain vitamin K and minerals such as calcium, copper, iron, manganese, magnesium and phosphorus.

For our body, ingesting artichokes means improving brain function, bone health and promoting cell metabolism functions. Because of the high antioxidant content, these green buds are at the top of our list anyway, as they age us more slowly and make our skin look fresh and young.

Although there are many detailed recipes, you can benefit from all the healthy properties of the superfood by preparing the artichokes in a very simple way and thus doing something good for your diet.

The triangular “scales” or leaves give the artichoke its characteristic look and protect the bud. The part of the “scale” that is closer to the “heart” of the bud is edible.

Chop off the tip and remove the hard, outer leaves until you get to the softer ones. Sprinkle lemon juice on all cut surfaces to prevent them from discoloring. Discard the inedible, fibrous tissue and leave the leaves in salted water and lemon juice, covered, to cook until soft.

Then enjoy it in combination with your favorite sauce, such as mayonnaise or melted lemon butter.

A delicious recipe from Stacey on goodnessis.com is available here:

Artichokes with tahina sesame dip
The spherical artichoke with its pointed, often even spiky petals is the bud of the plant and when the flower unfolds, the eye-catching mauve-colored thistle heads become noticeable. Young artichokes, as required in this recipe, are small and firm and can be eaten whole.

However, the true specificity of this healthy superfood is hidden. If you remove all leaves and furry tissue, the gray-green and soft heart of the artichoke is revealed. When buying, it is best to make sure that the outer petals are more closed - this makes the superfood fresher and softer. If you buy it in season and especially fresh, then you can benefit even more from the healthy nutritional benefits of the bud. Artichokes are not only very high in fiber, but also have the highest antioxidant content compared to all other vegetables, are a good source of vitamin C and contain magnesium, potassium, folic acid and iron. The superfood is also healthy for the liver and has been used as a liver tonic for centuries.

recipe:
For 4 portions
(2 artichokes per person)

Empty enough water into a heavy saucepan and add a bay leaf and a slice of lemon. (This provides an extra, delicious flavor.) Heat the pot while you start preparing the artichokes.

If you use large specimens of the superfood, use scissors to remove the spiky tips of the leaves. (When using small artichokes, this is not necessary.) Tear off smaller leaves in the direction of the ground and on the stem, and then remove the soil. When doing so, leave part of the artichoke on the stem. This has a more bitter taste than the rest of the artichoke, but is edible if you remove the outer layer using a carrot peeler. Then cut off one centimeter of the artichoke tip.

Rinse off the superfood with cold water, opening the petals slightly so that the water can get inside more easily.
Put artichokes in boiling water and simmer covered for 20 to 30 minutes (depending on the size of the artichoke) until you can easily peel off the outer leaves and reach the inside of the artichoke with the tip of a knife.

Serving:
You can enjoy the superfood cold or warm. It's best to serve it with your favorite sauce, melted ghee, mayonnaise, a simple mix of olive oil, salt and lemon, or a sesame dipping sauce (see below). Personally, I always choose a variation of different sauces in order to be able to meet the needs of all family members.

tahina sesame dip

• 2 tbsp. sesame seeds (I use equal amounts of white and black)
• ¼ cup tahina
• 1 tablespoon rice vinegar or ume vinegar
• 1 tbsp. tamari sauce
• 1 tbsp. honey
• 1/3 cup water

Place sesame seeds in a high-speed blender until they are coarsely crushed. Add tahina, vinegar, tamari sauce, oil and water and mix thoroughly. Depending on the consistency of the tahina, you can add more water. I like it when the consistency is very thick and I tend to make the double portion as I can serve the leftovers as a salad dressing or with brown rice and steamed vegetables.

First peel off all outer petals, starting at the bottom and dip them into the sauce, then enjoy the softer part behind the leaves. Dispose of the hard leaves in parallel. When all the leaves are eaten, you can turn to the inside by scraping off the furry part with a spoon and discarding it. The best comes last: The heart is the special feature of artichokes. Enjoy this delicacy! Bon appetit!

Posted on sustenance