Nutrition Fact For The Week: Artichokes

                                  
                                                            

Artichokes are the perfect inclusion for the spring season! Not only are they beautiful and perfect centerpieces for the table, but their filled with rich flavor and like many vegetables they are good for you. Artichokes can be added to soups, dips, crepes, salads or enjoyed on their own. Although boiling an artichoke or preparing it in other forms usually takes quite a will, the taste and feeling of being satisfied will allow you to have the patience to wait until its completely ready.

Just one full artichoke is twenty-five calories. It's rich with potassium and is a wonderful source of vitamin C. Folate, magnesium and dietary fiber can be found within the petals of the artichoke. There are so many anti-oxidants found in this beautiful vegetable that it is ranked number one! The problem sometimes though is that we lose all the vegetables good minerals because we like to dip the artichokes in melting butter or mayonaisse. Sometimes its just too hard to resist but there are plenty of ways to enjoy the artichoke, heart and all, and still benefit from all the good things in it without tainting them with saturated fats.

Here is a quick recipe that will give you an idea of how to keep the artichoke healthy and good for you to:

Grilled Garlic Artichokes

Ingredients:

2 large artichokes

1 lemon, quartered

3/4 cup olive oil

4 cloves garlic, chopped

1 teaspoon salt

1/2 teaspoon ground black pepper

Directions:

1. Fill a large bowl with cold water. Squeeze the juice from one lemon wedge into the water. Trim the tops from the artichokes, then cut in half lengthwise, and place halves into the bowl of lemon water to prevent them from turning brown.
2. Bring a large pot of water to a boil. Meanwhile, preheat an outdoor grill for medium-high heat.
3. Add artichokes to boiling water, and cook for about 15 minutes. Drain. Squeeze the remaining lemon wedges into a medium bowl. Stir in the olive oil and garlic, and season with salt and pepper.
4. Brush the artichokes with a coating of the garlic dip, and place them on the preheated grill. Grill the artichokes for 5 to 10 minutes, basting with dip and turning frequently, until the tips are a little charred. Serve immediately with the remaining dip.

The phytonutrients found in the anti-oxidants of an artichoke are Cynarin and Silymarin which have been known to have positive effects on the liver. While the artichoke has been tested as a benefit to curing liver cancer other such liver diseases, it also has been said to cure hangovers.

We live in a society where processed foods can be found on every corner. An American diet greatly lacks in dietary fiber because of these processed foods but adding just one artichoke a day to your daily diet adds six grams of dietary fiber which is a fourth of the recommended fiber needed per day.

With the good weather coming back, this vegetable is the perfect pick for parties, picnics and family night!