It's my favorite time of year, produce-wise! Why? Because I
adore artichokes. Every part of them, from the outer leaves to the tender
hearts. They remind me of being a kid because my mom always stuffed and baked
them for my birthday. Tender leaves brimming with nutty bread crumbs and parmesan
cheese. A quick slide across the teeth and my palate was in heaven. She also made chocolate cake, but that’s a
different blog. You should love artichokes too because they’re loaded with
nutrients, such as:
Potassium, vital for maintaining normal heart
rhythm, fluid and salt balance and muscle and nerve function. One medium
artichoke provides over 400 milligrams of potassium (as much as a small
banana).
Magnesium, used for building bones, making
proteins, releasing energy from muscles and for regulating body temperature.
Vitamin C, a potent antioxidant that protects the
immune system and helps form collagen, which gives structure to bones,
cartilage, muscle and blood vessels.
Fiber (over 10 grams per artichoke), which
helps maintain a healthy digestive system, lowers cholesterol, stabilizes blood
sugar, reduces heart disease and cancer risk and helps you feel full, aiding
weight control.
Sounds
like a multivitamin in a vegetable, right? After that stellar nutrient rating,
it’s hard to believe that the best part might be the flavor! Here’s a recipe
similar to my mom’s – stuffed and baked. So simple, yet so delicious. And for
those who haven’t devoured the whole artichoke from start to finish, a few
pointers (once they’re baked and ready to eat):
Grab
the leaves and pull them up and out, away from the center. Put the leaf in your mouth and, through slightly clenched
teeth, scrape off the tender flesh. Discard the leaf and grab another. When
you’ve finished all leaves, you’ll reach the heart, the core of deliciousness. Using
a spoon, scrape away any remaining fuzzy choke from the top, revealing the
round, flat heart with a slight indentation in the center. I like to add a
little sea salt to the heart but you can just dive in!
Stuffed Artichokes
Serves 4
4 large
fresh artichokes
1 lemon,
halved
1/2 cup
seasoned dry bread crumbs
1/4 cup
grated Parmesan cheese
2
tablespoons olive oil
Preheat
the oven to 375ºF.
Slice
the tops off each artichoke, removing about 1-2 inches. Pull away any tough
outer leaves and scrape out the fuzzy choke from the middle. Rub one half of
the lemon all over the artichokes to prevent discoloration during cooking. Set
aside.
Combine
bread crumbs, Parmesan cheese and oil in a medium bowl and mix well. Use a
small spoon to fill each artichoke leaf with breadcrumb mixture. Transfer
stuffed artichokes to a shallow baking dish and add about 1/2 inch of water and
the juice from the remaining 1/2 of a lemon. Cover pan with foil and bake 45
minutes, until artichokes are tender. Serve warm or room temperature.
Nutrients
per serving: Calories: 240, Fat: 10g, Saturated Fat: 2g, Cholesterol: 5mg,
Carbohydrate: 32g, Protein: 10g, Fiber: 10g, Sodium: 769mg
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