Artichokes: Health Benefits & 10 Recipes
When you think about vegetables, your first (or even fifth) thought is probably not artichokes. A somewhat lesser-known food, artichokes are indigenous to the Mediterranean and Northern African regions, but have become a rather popular veggie globally. Whether you add them to soups, chicken, or simply eat them alone, this versatile vegetable is actually super healthy, too!
Artichokes are technically part of the thistle family, and we eat the hearts, the soft part at the bottom of the bud. Artichokes are only edible before they bloom, and are best during their peak season of March through May. Once they bloom, they become inedible.
Full of nutrients like vitamins C and A, iron, potassium, protein, and antioxidants, artichokes are an incredible addition to any diet. They’re also high in fiber, which can help regulate your gut health, and they only have about 60 calories, so you can eat a lot of them without a huge caloric intake, which is excellent for weight loss!
Artichokes can also boost your immune system, helping to stave off illness, and they’ve been known to help fight cancer cells! Their high source of flavonoid apigenin (a type of plant nutrient) has been known to kill both pancreatic and breast cancer cells.
If you’re not familiar with artichokes, there are a few tips and tricks on picking out the best ones and cooking them to your liking! First, let’s look at some characteristics of fresh artichokes:
1. Weight and Firmness: Artichokes should be heavy in size and firm to the touch. You should hear a slight crunch when you squeeze them. If they’re soft or spongy, they’re no longer fresh.
2. Closed Leaves: Look for compact, closed leaves tightly wrapped around the center of your artichokes – these are the freshest. If the leaves are open or separated, don’t choose them.
3. Color: The best artichokes are deep green, while some have slightly purple hues. Avoid any with brown or yellow spots, as that may indicate it’s no longer fresh.
4. Stem: A green, firm stem indicates freshness. If the stem looks wilted or you notice any insect damage, don’t choose that artichoke.
When it comes to cooking your artichokes, there are lots of methods to choose from. You can boil, steam or bake artichoke hearts, whether full or cut up into smaller pieces. You can also grill or air fry artichokes for various entrees, depending on what you and your family like best.
Not sure where to start? Here are 10 of my favorite recipes that include artichokes!
1. Chicken Artichoke Skillet
This yummy skillet is made with fresh, baked chicken breast, seasoned to your liking, and flavored with artichoke hearts, garlic, lemon, green olives, and oregano. It’s a wonderfully fulfilling skillet that will satisfy hunger and keep you on track during your health journey.
2. Steamed Fresh Artichokes
If you’re not sure about adding artichokes to your next dish, try eating them just by themselves first! This recipe has you steam the artichokes with thyme, garlic, bay leaves, red chili flakes, lemons, and chicken/vegetable broth. This heady and rich mixture makes for a truly delicious artichoke.
3. Artichoke Egg Casserole
If you thought artichokes can only be added to dinner entrees or eaten alone, you’d be wrong. They can also add a ton of flavor to your next breakfast meal! I’ve been loving adding artichokes to my eggs and omelets, and they work perfectly in this casserole too, especially combined with the mushrooms.
4. Chicken Artichoke Tomato Bake
Tender chicken, juicy ripe tomatoes, and briny artichoke hearts are all perfectly balanced and baked to perfection in this meal. It’s a hearty and satisfying bake that is sure to impress your family and your brunch friends the next time you meet!
5. Lemony Tuscan Artichoke Soup
Lemon and artichoke lovers will be super satisfied with this bright, zesty, beautiful soup. We usually think of soup as a winter food, but this particular one is light enough, due to its brothy nature and the artichokes themselves, to enjoy in the spring and summer, too!
6. Creamy Artichoke Spaghetti Squash
Spaghetti squash is a satisfying and nourishing lower-carb “vessel” for any type of sauce, whether it be pesto, marinara, meat, buttery herb, or melted cheese sauce you may be craving! I like adding artichoke hearts for extra texture, flavor, and nutrients.
7. Lemon Artichoke Chicken
I love a good one-pot meal! They’re quick and easy to make, which is super helpful on busy nights when kids have practices or meetings or you simply don’t feel like cooking for hours on end. The real triumph in this meal is the lemon-garlic dressing you pour over the cooked chicken and artichokes.
8. Baked Artichoke Hearts
Unlike the steamed artichokes we talked about earlier, these artichoke hearts are a crunchier alternative that make for great snacks or appetizers. Simply season them with garlic, lemon, and parmesan cheese, pop them in your oven, and voilà. Serve alongside a homemade aioli sauce as an added bonus!
9. Spinach Artichoke Cannellini Beans
Beans are loaded with good-for-your-gut fiber, something a lot of us struggle to get enough of. They have been linked with health benefits, including lower cholesterol and blood pressure and a lower risk of heart disease, and they can also help keep you feeling fuller longer. The artichokes and spinach help add rich flavors!
10. Artichoke Chicken Piccata
If you’re a fan of chicken piccata, try adding artichoke hearts the next time you’re craving it! They give the already flavorful dish an added burst of salty, briney goodness, not to mention extra texture that will keep you satisfied longer.
Even though artichokes might not be the most popular vegetable in our culture, it is a fantastic food, full of nutrients and vitamins that can help you stay healthy, fit, and on the right track, without compromising flavor or fulfillment.
Because artichoke hearts are dense, they can instantly take a meal over the top with texture and bursts of flavor that are sure to satisfy.
Are you a fan of artichokes? Give them a try in your next dish or just as an appetizer and see how it goes!
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