The Health Benefits of Artichokes—Plus, Five Tasty Recipes to Try
One of the most delicious and unusual vegetables, the artichoke is technically a flower bud that has not yet bloomed. It's one of the most nutrient-rich vegetables. High in fiber, artichokes can aid digestion as well as contribute positively to lowering cholesterol. In fact, one serving of artichokes provides greater antioxidant benefits per serving than other foods we consider high in antioxidants like blueberries, red wine, or dark chocolate.
If you are inspired to eat artichokes, these five recipes are the perfect place to start. Some call for fresh artichokes which are readily available in markets each spring. Others use canned or frozen artichoke hearts, which are both great pantry staples to have on hand year round.
Steamed Artichoke and Asparagus Salad
With asparagus, potatoes (opt for blue or purple), artichokes, mustard greens, watercress, and radishes, this brightly-colored vegetarian salad has fiber, antioxidants, and other nutrients including vitamin C. It's just right for brunch, lunch, dinner, or even a picnic. The gorgeous edible flowers take it to the next level.
Marinated Artichoke Hearts with Green Olives and Mozzarella
This is a perfect topping for a baguette or to enjoy on its own as an appetizer. The mozzarella in this recipe adds a creamy texture that complements the steamed artichoke hearts. Infused with thyme, lemon zest, and garlic, the green olives soak up all of the flavors.
Braised Chicken with Artichokes, Olives, and Lemon
This stovetop braise cooks slowly so the flavors mingle into a wonderfully complex, delightful dinner. Frozen artichoke hearts together with olives and lemon give the dish a zesty Mediterranean accent. Served on a bed of orzo, it's a superstar meal.
Creamy Artichoke Dip
Artichoke dip is one of the most popular appetizers, and we love that it's easy to serve with crudités or corn chips. Incorporating anchovies bumps up the protein content as well as adds heart healthy omega-3s. This dip is a great alternative to hummus and a wonderful anytime snack.
Roasted Fennel and Artichoke Hearts
Caramelized by roasting, fennel and artichokes make a perfect pair. Their texture and flavor complement each other; fennel contrasts its sweet, anise-like flavor with the unique, savory taste of artichoke. Using canned artichokes in this recipe speeds up the prep and cooking time. It's a delicious side dish to serve with any protein.