The Nutrition Artichokes for Disease Fighting

There are plenty of reasons to heart artichokes. For starters, they pack in more disease-fighting antioxidants than any other vegetable: A study published in The American Journal of Clinical Nutrition ranked them fourth in antioxidants, beating out blueberries and red wine. Thank cynarin and silymarin, liver-nourishing phytonutrients that boost bile production for better vitamin absorption and fat metabolism. “Artichokes are natural detoxifiers that improve immunity and help prevent disease by lowering inflammation in the body,” says Los Angeles-based integrative nutritionist Elissa Goodman. Research has also linked artichokes to lower cholesterol and reduced symptoms of irritable bowel syndrome. Only 60 calories a pop, just one medium artichoke has 7 grams of fiber (that’s more than a half cup of prunes), as well as vitamins C and K, magnesium, folate and potassium for muscle, bone and heart health.

Globe is the most common variety, but artichokes come in a few different shapes and sizes. The long-stemmed version gives you more heart, while baby artichokes are missing the inedible center choke. Sure, it’s easy to grab the canned or jar versions, but beware of added fats, salt and preservatives; fresh is best for flavor and health, with frozen coming in a close second. Stuff them into paninis, add baby artichokes to pasta and pizza, or dip the leaves into guacamole, salsa or hummus.

Artichoke Salad

Prep: 10 min. Cook: 45 min. Serves 4

Ingredients:

• 2 artichokes, washed V* lemon
• 2 handfuls green beans, washed and trimmed 5 radishes, washed, trimmed and thinly sliced 1 English cucumber, sliced
• 3 green onions, sliced Vi cup feta cheese, crumbled
• clove garlic, minced
• tablespoons lemon juice
• tablespoons extra virgin
• Olive oil Vi cup slivered almonds

Directions:

1.       Cut off stem ends and trim 1 inch off top of the artichokes. Rub stem and tip with half of a lemon. Arrange artichokes in steamer basket. Bring water to a boil, cover, reduce heat and steam 35 to 40 minutes or until stem end is easily pierced with a knife. Remove from heat and let cool 5 minutes.

2. Steam green beans, covered, for 4 minutes. Rinse, drain and cut into l-inch pieces.