Artichokes

http://www.karenrothnutrition.com
The globe artichoke is one the worlds oldest cultivated vegetable. Here in the US, 99% of all globe artichokes are grown in CA.

They are very low in calories at only 60 calories per artichoke. Most of the carbohydrates is in the form of inulin and makes this a very beneficial vegetable to add to your diet if you are diabetic. Inulin has shown to improve blood sugar in diabetics. Artichokes are also an excellent source of fiber, magnesium and chromium which is another benefit to diabetics, since chromium improves blood sugar levels. Artichokes also contain iodine which is essential for fat metabolism and thyroid function.

When choosing an artichoke, look for ones that are heavy for their size and make sure their leaves are tightly compacted. Look at the bottom of the stem. If you see small holes, that means there is worm damage and probably has caused a lot of damage to the internal parts. Also, avoid artichokes whose leaves are either wilted, black or have dark spots on them. If you squeeze the artichoke, it should have a squeaky sound. Then you know its fresh. When you get them home, make sure to cook them within 4 days, they are highly perishable.

To prepare artichokes, first you want to trim the pointy leaves. Lay it on its side and chop the top off, then with scissors, trim each leaf. Cut the stem so its flush with the bottom of the artichoke. Then soak them in the sink with some produce wash to remove any excess dirt. The easiest way to prepare them is to steam them. You will want to place them with stem part down in the steamer or leaves up. Steam in a large steamer with about an inch of water covered. If you add lemon juice to the water, that will keep it from darkening. Depending on the size, it can take 25-40 minutes to cook. You will know they are done with the leaves pull off easily.

Now you need something to dip it in. Some ideas would be garlic butter, lemon mayonnaise, but if you are watching calories, then opt for plain yogurt mixed with lemon juice and garlic, or just dip in some balsamic vinaigrette.

If artichokes are left to bloom, it can grow up to 5 feet tall. When they bloom, they produce the most beautiful flower. You can find artichokes for this purpose at your local farmers market and I actually found them at our grocery store in the floral department.

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Education

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• Artichokes
• diabetics
• holistic nutrition
• healthy cooking
• Karen Roth
• nutritionist
• food for thought Thursday
• healthy
• nutrition

[clamor6]

Thank you so very much! Your video was so informative. I've loved Artichokes - was raised in them, but haven't known the nutritional benefits! I have two in my fridge :)

[mandarinasour]

Nice vid! And that artichoke flower is indeed beautiful!! :)