Posted 2 years ago

March 16- Happy National Artichoke Day

March 16- Happy National Artichoke Day
, they are actually a type of thistle that originated in the Mediterranean and has been used for its potential medicinal properties for centuries. Artichokes are loaded with nutrients, a medium cooked artichoke contains 6.8 grams of fiber (that about one fourth of the recommended daily intake) and 3.5 grams protein while supplying just 60 calories.
Artichokes are low in fat while high in fiber, vitamins, mineral and antioxidants. They are particularly high in folate, vitamins C and K and they also supply many important minerals like potassium phosphorus, magnesium and iron. In addition, the artichoke ranks among the most antioxidant rich vegetables.

Artichokes may help lower you “bad” (LDL) cholesterol and increase your “good” (HDL) cholesterol; they may help regulate blood pressure; they may improve liver and digestive health; they may ease symptoms of Irritable Bowel Syndrome, may help lower blood glucose (sugar) levels, and may have anti-cancer effects.

Artichokes are intimidating for many, but there are many  ways to add them to your diet. They can be steamed, gilled, boiled, roasted or sautéed. Both the leaves and the heart can be eaten. Once the leaves are removed, you do want to remove the choke (the fuzzy substance surrounding the heart).

Artichokes are an extremely nutritious food that may provide numerous health benefits so try one today and learn the many ways to add this nutritious powerhouse to your diet.

Mediterranean Roasted Artichokes with Capers and Roasted Garlic-Dill Vinaigrette.


3 large globe artichokes

3 tsp lemon juice

Salt and black pepper

Extra virgin olive oil

6 garlic cloves, peeled

1 small shallot, thinly sliced

1 tbsp. capers (I rinse to decrease salty taste)

Crumbled feta cheese to taste

For the Vinaigrette

Same 6 garlic cloves roasted earlier with the artichoke (see above ingredients)

1/2 cup chopped fresh dill

1/4 cup fresh lemon juice

1 tsp honey

Salt and Black Pepper


Preheat oven to 400 degrees F.

To clean artichokes, first, cut off the stem/stalk. Peel off the tough outer layers by hand. When you reach the softer layers, use a serrated knife to cut off about 3/4 inches from the top. Now, cut artichoke in half length-wise. Then, using a spoon, remove the fuzzy choke on the inside. As you clean the inside of each artichoke half, immediately add 1/2 tsp lemon juice to cover the surface to prevent the artichoke from discoloring.

On a large baking sheet, place each artichoke half in a piece of lightly-oiled foil paper that is large enough to fold around.

Season artichokes with salt and pepper, and nestle 1 garlic clove in the center of each artichoke half. Drizzle generously with quality olive oil (its okay if some of the olive oil pools in the center or overflows onto the foil). Close the foil around artichokes.

Roast in the 400 degrees F heated-oven for 40 minutes.

Carefully open the foil pouches using tongs. Remove the roasted garlic from the center of artichoke, and close the foils back until ready to serve. Let garlic cool.

In the bowl of a small food processor, add the roasted garlic with the remaining vinaigrette ingredients. Pulse until smooth.

Remove the artichokes from foil. Arrange on a serving platter, generously drizzle the roasted garlic-dill vinaigrette. Top with shallots, capers and crumbled feta cheese. Enjoy!