Native to Mediterranean regions, artichokes are a savory vegetable with prickly leaves and a bright green color. The unusual veggies can be an extremely healthy addition to your diet, with approximately 25 calories per large artichoke, no fat or cholesterol and high amounts of vitamin C, folate, magnesium, potassium and fiber. When prepared properly, artichokes have a smooth, velvety texture and a subtle nutty flavor. Although it takes a bit of time to prepare and cook artichokes, they are a fun hands-on treat and can be dipped in a healthy yogurt sauce for added flavor.
Steaming Artichokes
Step 1
Rinse the artichoke under cold water. Remove any outer petals that look discolored or deformed.
Step 2
Cut off the stem at the base of the flower, and one-half inch at the top of the artichoke flower, along with the tips of the petals. Trimming the petals removes the thorny tips, but can be considered an optional step.
Step 3
Cover the bottom of a large stainless steel pot with one to two inches of water. Position the steamer basket inside the pot. The water should not overflow into the top of the basket.
Step 4
Heat the water over medium-high heat until boiling.
Step 5
Arrange the artichokes into the steamer basket. Cover the pot and reduce heat to low or medium.
Step 6
Steam the artichokes for 25 to 45 minutes or until the petals separate easily and are tender.
Microwaving Artichokes
Step 1
Pour ¼ cup of water, ½ teaspoon of lemon juice and ½ teaspoon of olive oil into a glass microwave-safe bowl. Stir to combine.
Step 2
Arrange the prepared artichoke upside down in the bowl and cover with plastic wrap.
Step 3
Microwave on high power for six to seven minutes. Stick a fork gently into the bottom of the artichoke. If you feel a hard spot, microwave for an additional minute and test again. The fork should slide easily into the vegetable when done.
Yogurt Dipping Sauce
Step 1
Pour ½ cup of low-fat plain yogurt into a small bowl. Stir it with a spoon to give it a smooth, creamy texture.
Step 2
Mix in flavorings as desired to taste. For a garlic sauce, add one clove of minced garlic and a dash of salt and pepper. For an herbed dip, mix in some parsley and chives. If you prefer a zesty dill sauce, combine your yogurt with dried dill weed and minced green onions. Or, use a few dashes of curry powder to give your dipping sauce a major kick of flavor.
Step 3
Refrigerate until ready to serve.
Tips and Warnings
- When cooking artichokes, always use stainless steel or glass cookware. Iron and aluminum often cause artichokes to turn an unusual shade of blue or black. For added nutrition and a thicker dipping sauce, use Greek yogurt instead of traditional yogurt.
- Boiling artichokes is another option for preparing the prickly vegetable. However, boiling vegetables in water can cause many of the nutrients to seep out of the vegetable and into the water. To maintain your artichoke's healthy nutrients, stick with the steaming or microwaving methods of preparation.
Things You'll Need
- Stainless steel pot
- Steamer basket or rack
- Glass bowl
- Small bowl
- Plastic Wrap
- Fork
- Spoon
- Water
- Artichokes
- Lemon juice
- Olive oil
- Plain yogurt
- Spices and/or flavorings
References
- California Artichoke Advisory Board: Cooking Artichokes
- California Artichoke Advisory Board: Health and Nutrition
- California Artichoke Advisory Board: Recipes
- California Artichoke Advisory Board: Basic Preparation
- What's Cooking America: Artichokes - Cooking Artichokes
- Martha Stewart: Three Dipping Sauces for Artichokes
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