Head to many chain sit-down restaurants and you will almost always find a high calorie artichoke dip on the menu. But in its virgin form, the artichoke is a very healthy food.
One of its major health benefits, according Nutrition-And-You.com is that it is high in fiber and “helps control constipation conditions, decrease bad or 'LDL' cholesterol levels by binding to it in the intestines and help prevent colon cancer risks by preventing toxic compounds in the food from absorption.”
I can remember my grandmother steaming and braising artichokes and we would enjoy them leaf by leaf, being very careful not to get pricked by the “pinchies” on them. She would say in her old world way was that artichokes are very good for you.
In fact Livestrong.com agrees with my grandmother and also says they are more than just fiber.
“One medium artichoke qualifies as a good source (at least 10 percent of the daily value) or excellent source (at least 20 percent of the daily value) of vitamin C, vitamin K, folate, magnesium, potassium and manganese. The beauty of nutrient-rich vegetables like the artichoke is that you get the nutrients and fiber without a lot of calories. The nutrients mentioned above are a bargain at fewer than 65 calories.”
If you in fact do not have time to pick, steam or braise, here are some healthier alternatives to enjoying artichokes at home and not at only as an unhealthy appetizer at a restaurant.
ARTICHOKE CHIP AND DIP
• 2 ounce jar of chopped artichokes
• 1/2 cup of Greek yogurt (or substitute plain yogurt)
• 2 ounces of shredded sharp cheddar cheese
• Garlic powder, salt and pepper to taste
• ½ cup of cooked spinach
• 1 whole wheat tortilla
Cut tortilla into 8 small pieces. Toast.
Mix all other ingredients together and heat in microwave for about 1 minute.
Dip tortilla pieces into dip.
ROASTED PEPPER, OLIVE AND ARTICHOKE SALAD
• ¼ cup of pitted sliced black olives
• ¼ cup of jarred roasted peppers
• ¼ cup of jarred artichokes
• 1 cup of fresh spinach
Serve over spinach lettuce with olive oil and balsamic vinaigrette dressing.
CREAMY ARTICHOKE PORK CHOPS
• 4 pork chops, any cut
• 2 tablespoons olive oil
• 4-ounce jar of chopped artichokes
• 1 cup of low-fat Greek or plain yogurt
• Garlic powder to taste
Brown chops in olive oil in large skillet.
Mix together artichokes, yogurt and garlic powder. Add to skillet with chops.
Cover and simmer about 15 minutes, occasionally turning the chops to keep them covered with the sauce.
Serve with steamed asparagus covered in remainder of sauce.
Makes 2 servings.
WALNUT CRUSTED TILAPIA WITH ARTICHOKE SAUCE
• 4 medium tilapia fillets
• 1/8 cup of walnut meal or chopped walnuts (Usually found in nut aisle at grocery or health food store)
• 1 egg
• 4 ounce-jar of chopped artichokes
• 1 cup of Greek yogurt (or substitute plain yogurt)
• 3 ounces of shredded sharp cheddar cheese
• Garlic powder, salt and pepper to taste
Dip Tilapia in egg, then walnut meal and put in baking pan.
In separate bowl mix artichokes, yogurt, cheese, garlic powder, salt and pepper.
Spoon mixture on top of tilapia.
Bake at 300 degrees for about 20-30 minutes.
Makes 2 servings.
Sources:
“Health Benefits of Artichokes – Nutrition-And-You.com.” Nutrition And You. Web 17 2013.
http://www.nutrition-and-you.com/artichoke.html
“5 Things You Need to Know About the Health Benefits of Artichokes – Livestrong.com.” LiveStrong. Web 17 2013.
http://www.livestrong.com/article/5282-need-health-benefits-artichokes/#ixzz2fC7yzr5I
Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training.
Joanne's fitness plans and recipes are available globally on her website www.happiwoman.com/ She resides in the Phoenix, AZ area with her husband and son, where she runs her personal training business, Fitness Answer, LLC.
Reviewed September 19, 2013
by Michele Blacksberg RN
Edited by Jody Smith