ARTICHOKES 101

The artichoke is one of the worlds oldest cultivated vegetables. With such a long history, there is no doubt that this vegetable packs a ton of nutritional benefits. This versatile gift from nature, is rich in nutrients such as fiber, magnesium and chromium. It makes a fun and unique appetizer, can be used to create dips, in soups and is great in salads.

Another nutrient found in artichokes can play a significant role in our health, particularly inulin...

WHAT MAKES THE ARTICHOKE GOOD FOR DIGESTION?

Inulin, improves digestion by increasing the number of beneficial probiotics found in the intestinal tract. Inulin also balances blood sugars and improves bone health. Another nutrient found in artichokes is cynarin which assists with liver detoxification and lowers cholesterol.

~ By Shalon Utah C.N.C., C.H.

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IF YOU'VE NEVER EATEN OR PREPARED AN ARTICHOKE, READ THIS...

Artichokes are easy to prepare and fun to eat. Just pull off a leaf and you will find a "meaty" substance at the base which is the edible part. You can dip it into olive oil, butter, mayo (Go easy on the mayo if you're watching your fat intake!) or any dip of choice. Then you simply scrape off the "meat" from the leaf with your teeth. As you pull the leaves off they will get smaller and thinner until you get to a point where the leaves are so paper thin, they are no longer edible. At that point, you pull off the remaining leaves, usually one good tug and you are left with the heart of the artichoke, but before you can eat the heart, you will find "bristles" which you can easily scrape off with a spoon. You can simply dip the heart into the dip of your choice or use it to make your own dip.

TO PREPARE: You can simmer them in water or steam (BEST CHOICE). There are advantages to both. If you simmer them, be sure to utilize some or all of the leftover water as a soup base. Sometimes, I use it to cook brown rice with. That'll give you back the nutrients and ad an interesting flavor. Great for stir- frys. If you steam them you will not lose as many nutrients, and you can still use the leftover nutrient rich broth, but sometimes the artichokes are too big for my steamer and I have to simmer them.

• STEAMING
  Simply, place in a deep steamer and make sure there is plenty of water, as the artichokes take at least 1 hour to steam. Bring the water to a boil then turn down to medium or medium low heat. Check water level periodically.

• SIMMERING
  First, simply cut back the stem so that the artichoke can sit up on its own and will be in an upright position in the pot. In a large pot, immerse the artichoke enough water to cover the base up to the mid leaf. Bring to a boil then lower to medium to medium low heat for about 40 minutes.

• TEST FOR DONE
  To test if they are ready, use a fork to poke in at the base and if it goes in like butter, your artichokes are done. If you over cook the artichokes they will get super soggy and may fall apart when you take them out of the pot. WHEN SIMMERING IN WATER, be sure to check for done after at least 40 minutes. Remove from the water with a large slotted spoon to allow excess water caught between the leaves to drain or use a large pair of tongs and drain the water by holding the artichoke upside down and squeeze.

• ALLOW TO COOL ...
  for 15 minutes or more before enjoying! (Some like to cut off the top of the leaves because they have small thorns on the tips, but you can skip this step if you'd like.) Eat while still warm or keep in the refrigerator and eat cold.

• REMEMBER ...
  Some of the nutrients will come out in the water (it will be green) so it would be wise to use the water as a soup base (Good for experimentally minded cooks!) in order to take back the nutrients.

SALMON is a great source of Omega 3 fatty acids which is an important part of a good diet for just about everyone. To get even a bigger dose of the Omegas, try Chinook or Sockeye varieties over the more commonly found Pink Salmon. More coming soon!