Artichokes are among the most fascinating and delicious vegetables in the world. One of the oldest-known foods, artichokes have nourished people for several thousand years. Today, artichokes are enjoyed in every corner of the globe.
Artichokes are the ultimate social food, bringing friends and family together for a hands-on, savory experience that gets better with the pluck of each new pedal and ends with a succulent hidden treasure: the artichoke heart.
Unfolding artichokes
As vegetables go, the artichoke is among the most fascinating visually. It is as beautiful as it is delicious to eat. An artichoke is actually the bud of a plant (Cynara cardunculus) from the thistle family. Mostly, the Green Globe cultivar is used for commercial U.S. cultivation. At full maturity the plant grows to a width of six feet and a height of three to four feet, marked by long, fern-like levels. If not harvested, the bud will eventually blossom into a beautiful, blue-violet flower that is not edible.
The height of the stalk and the bud's position on the stalk influences the size of the bud with the largest buds at the top end of the stalk and the smallest, or “babies” found where the leaf joins the stem. The bud contains the heart, the meaty core of the artichoke, and is topped by a fuzzy center, or choke. Rows of petals surround the artichoke heart. The thorns aren’t a problem if handled carefully and will soften while cooking. Beware of artichokes promoted as thornless: they have smaller hearts, less meat and their flavor is not as robust as globe varieties.
Serving artichokes
Artichokes are grown year-round in California, due to the mild, temperate climate and sandy soil. Due to their year-round availability and consistency, artichokes are a profitable addition to foodservice menus.
During preparation for cooking, the center choke (except in baby artichokes) must be discarded, but the base of the petals, the center of the stem and the entire artichoke heart are edible and easy to cook.
Depending on their size, small, medium and large, artichokes can work as an appetizer, side dish or, in the case of the jumbo variety, a main entrée.
Cooked Whole Artichokes
• Fill cooled artichokes with cold salmon, tuna, shrimp or chicken.
• Brush with olive oil and grill until brown.
• Stuff with Italian herb breadcrumbs and smoked Gouda cheese.
Cooked Halves
• Serve as cold buffet dish.
• Pour balsamic vinegar between the petals and finish on the grill for a spectacular flavor combination.
As an Ingredient
• Add to spicy Asian sautés and stir-fries.
• Slice stem into “coins,” deep fry with batter until crispy and dip in mayonnaise.
• Add as a tasty filling to your favorite omelet or quiche.
• Use to create artichoke dip, one of the world’s greatest appetizers (and guilt-free pleasures!).
Baby Artichokes
• Quarter and add to baked pastas, fish and meat casseroles, stews, rice pilaf and quiche.
• Sprinkle with olive oil, garlic and pepper, and oven roast.
Flavor, texture and nutritional benefits
Artichokes deliver flavor, texture and a complete set of nutritional benefits in one little package. Artichokes are more nutrient-dense than the average vegetable and provide a staggering array of health benefits. Artichokes are nutrition all-stars: One medium artichoke is an excellent source of fiber and vitamin C, and a good source of folate and magnesium.
Potassium: Artichokes are an under-recognized source of potassium, a mineral that's vital to maintaining normal heart rhythm, fluid balance, muscle and nerve function. One medium artichoke provides more than 400 milligrams of potassium, about as much as a small banana. There is strong evidence that a diet rich in potassium is linked to reduced risk of stroke. Potassium also blunts the effects of salt on blood pressure.
Magnesium: Magnesium is used in building bones, manufacturing proteins, releasing energy from muscle storage and regulating body temperature. Many adults—especially women—aren't getting enough of this mineral. Artichokes are a good source.
Vitamin C: Artichokes are an excellent source of vitamin C, a water-soluble vitamin that functions as a potent antioxidant. Vitamin C is vital for a healthy immune system. It also is important in forming collagen, a protein that gives structure to our bones, cartilage, muscle and blood vessels. Vitamin C also aids in the absorption of iron.
Fiber: Found only in plant foods, fiber helps maintain a healthy digestive system, lowers blood cholesterol, reduces the risk of heart disease and may prevent certain types of cancer. Fiber also works to keep blood-sugar levels stable, which is especially important for people with diabetes. It can also help create a full feeling which aids in weight control. Artichokes are very fiber-rich, providing six grams in one medium artichoke.
Protein: The USDA Dietary Guidelines for Americans recommends eating more plant-based protein in place of animal-based protein as a way to help reduce saturated fat and cholesterol intake. With no fat, cholesterol or trans fat, artichokes are a healthful source of protein. One medium artichoke provides four grams of protein.
Artichokes contain an array of phytonutrients, or plant compounds that have antioxidant properties and promote human health. Scientists are just beginning to understand which of the dozens of phytonutrients provide artichokes’ anticancer, antiaging, heart-healthy, immunity-boosting and cholesterol-lowering attributes. However, it’s the combination of these powerful phytonutrients in the whole artichoke, along with the vitamins and minerals, that provide health benefits. Some of the most powerful, polyphenol-type antioxidants are found in artichokes, including:
• Quercetin: A flavonoid that works as an anticarcinogen and antioxidant to protect against cancer and heart disease.
• Rutin: A flavonoid that promotes vascular health, helps prevent cell proliferation associated with cancer, and has anti-inflammatory and anti-llergenic properties.
• Anthocyanins: Color pigments that act powerful antioxidants and are associated with a lower risk of certain cancers, urinary tract health, memory function and healthy aging.
• Gallic Acid: A potent antioxidant also found in red wine and black tea that has been shown to inhibit cell proliferation in prostate cancer cells.
• Luteolin and Cynarin: Very powerful polyphenol antioxidants that may lower cholesterol levels and may also help in regeneration of liver tissue.• Caffeic Acid and Chlorogenic Acid: Contains anticancer, antimicrobial, anti-LDL (bad cholesterol) and antiviral properties.
• Silymarin: A powerful antioxidant believed to aid the liver in regenerative tissue growth.
Smart product designers know they should keep artichokes on the menu year round as appetizers, or to add a special touch a signature dish. Good taste and good business were never so compatible.
Kori Tuggle is the marketing manager for Ocean Mist Farms (www.oceanmistfarms.com), headquartered in Castroville, CA. Ocean Mist Farms has been growing fresh artichokes and vegetables since 1924. The family-owned company is the largest grower of fresh artichokes in the United States with locations in three areas of California: Castroville, Oxnard and Coachella.
Web Resources
California Artichoke Advisory Board
CDC Vegetable of the Month: Artichoke
Taking the Mystery out of the Artichoke
Other Resources
Artichoke Nutritional Information
Globe Artichokes, (cooked, boiled, drained, without salt)
Nutrient Value per 100 grams
Water: 84.08 grams
Energy: 53 kcal
Protein: 2.89 grams
Total lipid (fat): 0.34 grams
Fatty acids, total saturated: 0.081 grams
Fatty acids, total monounsaturated: 0.011 grams
Fatty acids, total polyunsaturated: 0.143 grams
Ash: 0.74 grams
Carbohydrate: 11.95 grams
Fiber, total dietary: 8.6 grams
Sugars, total: 0.99 grams
Minerals
Calcium: 21 mg
Iron: 0.61 mg
Magnesium: 42 mg
Phosphorus: 73 mg
Potassium: 286 mg
Sodium: 60 mg
Zinc: 0.40 mg
Copper: 0.127 mg
Manganese: 0.225 mg
Selenium: 0.2 mcg
Vitamins
Vitamin C: 7.4 mg
Thiamin: 0.050 mg
Riboflavin: 0.089 mg
Niacin: 1.110 mg
Pantothenic acid: 0.240 mg
Vitamin B6: 0.081 mg
Folate, total: 89 mcg
Choline, total: 34.4 mg
Betaine: 0.2 mg
Vitamin B:12 0.00 mcg
Vitamin A: 13 IU
Vitamin E (alpha-tocopherol): 0.19 mg
Vitamin K (phylloquinone): 14.8 mcg
Other
Beta carotene: 8 mcg
Lutein & zeaxanthin: 464 mcg
Source: USDA National Nutrient Database for Standard Reference, Release 20 (2007)
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