Artichoke

Long considered a delicacy, the globe artichoke is actually the unopened edible flower bud of a thistlelike plant whose Latin name is Cynara scolymus. Each green, sphere-shaped bud is fully enclosed by overlapping, leaflike scales that are fibrous and inedible at the tip but whose flesh is sweet and tender at the base. These bright green outer “leaves” surround an inedible thistle, or “choke,” enclosed by a tiny cone of pale rose or green immature leaves. The round, firm-fleshed bottom of the choke, the “heart” of the artichoke, has a similar consistency as the base of the outer leaves and is often considered the artichoke’s most delectable morsel.

The base of the outer leaves and the heart are normally the only parts eaten,  although in some areas, the tender young leaf stalk is also consumed. As the flower bud matures, all parts become too fibrous and tough to consume. Eventually, the buds develop into six-inch bluish thistlelike flower heads.

Mature plants normally grow to a height of 4 to 5 feet with a similar spread. Artichokes of varying sizes all grow on the same plant. Large entrée-sized specimens weighing a pound or more grow on the central stalk, while midsized buds develop on the side branches and “baby” artichokes, typically weighing only 2 ounces, are found at the base. These tiny artichokes have no choke; their bottoms and tender centers are all heart.

Large artichokes, their choke removed, are typically filled with a stuffing that qualifies them to be served as an entrée. Midsized artichokes usually appear with a dip as an appetizer, and the tiny “baby” artichokes are canned or used to produce the marinated artichoke hearts that are so delicious as a topping on pizza and in salads and antipastos.

Artichokes also vary in shape. In the market, a spherical or oval shape is preferred, but a cylindrical shape is also common, and a conical shape has also been produced.

HISTORY

The globe artichoke, one of the world’s oldest cultivated vegetables, has a noble history. Artichokes are referenced in the writings of the Greek historian Dioscorides, who noted their large-scale cultivation near Carthage, and the early Roman scholar Pliny, who remarked that they were more esteemed and commanded a higher price than any other garden vegetable. In the fifteenth century, artichokes were ardently cultivated in Florence and were taken to France by Catherine de Médicis, who later became the wife of France’s Henry II. French and Spanish explorers first brought artichokes to the United States, but significant cultivation did not occur until the nineteenth century, first in Louisiana and then along the midcoastal regions of California, where the cool, foggy climate is ideally suited to their propagation.

Today, 99% of all the globe artichokes grown in the United States are produced in the area of Castroville, California, self-named the “Artichoke Capital of the World.” Eighty percent of the world’s artichoke crop is, however, produced by Italy (486tons), Spain (444 tons), and France (93 tons), all countries that border the Mediterranean Sea and have a similar climate. Next in artichoke production is Argentina (72 tons), followed by the United States, where 58 tons of globe artichokes are grown annually.

NUTRITIONAL HIGHLIGHTS

Globe artichokes are an excellent source of dietary fiber, magnesium, and the trace mineral chromium; a very good source of vitamin C, folic acid, biotin, and the trace mineral manganese; and a good source of niacin, riboflavin, thiamin, vitamin A, and potassium. A medium-sized globe artichoke delivers all these nutrients for a mere 60 fat-free calories and also provides 4.2 grams of protein, no cholesterol, 0.2 gram of fat, and 11.2 grams of carbohydrate with 5.4 grams of fiber.

HEALTH BENEFITS

Fresh artichokes are very low in calories because most of the carbohydrate is in the form of inulin, a polysaccharide or starch that is handled by the body differently than other sugars. In fact, inulin is not utilized by the body for energy metabolism. This makes artichokes extremely beneficial to diabetics, as inulin has actually been shown to improve blood sugar control in diabetes. However, it is important that the artichoke be as fresh as possible, as inulin is broken down into other sugars when artichokes are stored for any length of time. For more information about the health benefits of inulin, see page 77.

The artichoke has a long folk history in treating many liver diseases. Recent scientific evidence supports this longtime use. The active ingredients in artichoke are caffeoylquinic acids, such as cynarin. These compounds are found in highest concentrations in the leaves, but are also found in the bracts and heart. Artichoke leaf extracts have demonstrated significant liver-protecting and -regenerating effects. They also have a choleretic effect, meaning they promote the flow of bile and fat to and from the liver. This is very important, because if the bile is not transported adequately to the gallbladder, the liver is at increased risk of damage. Choleretics are very useful in the treatment of hepatitis and other liver diseases via this “decongesting” effect.

Choleretics typically lower cholesterol levels too, since they increase the excretion of cholesterol and decrease the manufacture of cholesterol in the liver. Consistent with its choleretic effect, artichoke leaf extract has been shown to lower blood cholesterol and triglyceride levels in both human and animal studies. In one experimental double-blind study, thirty patients given 500 milligrams of pure cynarin per day for fifty days had an average 20 percent reduction in total cholesterol along with an average 15 percent reduction in triglycerides compared to a matched group who received a placebo.

Artichoke leaf extracts have been shown to improve the functioning of the cells that line the arteries—the endothelial cells. Dysfunction of the endothelial cells represents the first stage of atherosclerotic disease. In one clinical trial, twenty-eight men and women with elevations of LDL cholesterol were given 20 milliliters per day of frozen artichoke juice. In addition to lowering cholesterol levels, the artichoke extract demonstrated a clear ability to improve endothelial function, thereby establishing another mechanism for its benefits against atherosclerosis.

Caffeoylquinic acids from artichokes have also demonstrated potent activity against the human immunodeficiency virus (HIV). Specifically, these compounds inhibit the HIV integrase enzyme, which is essential to the virus’s ability to reproduce.

HOW TO SELECT AND STORE

Regardless of its shape, an artichoke should be compact and heavy for its size. Its outer leaves should be thick, firm, fleshy, and tightly closed. Avoid artichokes whose leaves have begun to spread apart or appear dry and woody. These are signs that the artichoke is past its prime. Turn the artichoke over and check the stem end; tiny holes are evidence of worm damage, which may be extensive inside.

Spring artichokes should be a softer green than the fall and winter crop, which are typically olive green and may have what growers call a “winter-kissed” appearance: bronze-tipped leaves or a lightly blistered, whitish outer surface. These changes are caused by light frost exposure in the fields and do not affect the artichoke’s taste or tenderness. However, avoid those with blackened, wilted leaves or dark spots; these artichokes are not “bronzed” but damaged and deteriorating. Lastly, give your prospective purchase a squeeze; the plump, crisp leaves of a fresh artichoke will reply with a squeaky sound.

In addition to fresh, whole artichokes, baby artichokes and artichoke hearts are also available in cans and jars or frozen. All the inedible parts have been removed from these products, so they’re practically ready to enjoy. Canned artichokes are usually packed in brine. To reduce their high sodium content, drain the brine and rinse them with cool water. Similarly, with marinated artichokes, which are usually sold in jars, you can significantly lessen the hefty calorie tally supplied by the seasoned oil mixture in which they are preserved by pouring off the oil and letting them drain in a colander for a few minutes, then rinsing with cold water if sodium is a concern. Frozen artichoke hearts are uncompromised by added ingredients; simply cook them briefly until heated through.

Despite their sturdy appearance, artichokes are quite perishable. Place them in a plastic bag, sprinkle in a few drops of water to maintain moisture, and store in the vegetable crisper of your refrigerator, where they will keep for no more than four to five days. Do not rinse, wash, or trim artichokes before storing. To store cooked artichokes, allow them to cool, wrap them in plastic wrap or place them in a plastic bag, and refrigerate. Thus treated, they should keep for four to five days.

TIPS FOR PREPARING

Rinse each artichoke well under cold running water or, holding it by the stem, swish it vigorously in a large bowl or basin of water. If the artichoke is not organically grown, soak in cold water with a mild solution of additive-free soap or use a produce wash (see page 50) and rinse. Once properly cleaned, with a large, sharp knife (don’t use a carbon steel knife as it will cause cut parts to turn black), cut off the artichoke’s top-most inch to remove the upper inedible leaf tips. Trim the tips of the remaining outer leaves with kitchen shears. To prevent cut parts from darkening, rub them with lemon juice or place the entire artichoke into a bowl of cold water with a tablespoon of either lemon juice or vinegar added. Immediately before cooking, clip or pull off any short, coarse leaves at the bottom, and cut the stem flush with the base. This will enable the artichoke to rest upright in the pot as it cooks and also makes for a more attractive presentation when it is served.

Artichokes can be steamed, baked, or boiled and are delicious eaten either hot or cold. Artichoke hearts can also be sautéed or stir-fried alone or with other vegetables in a small amount of broth or oil.

To steam artichokes, stand trimmed artichokes, stem end down, in a vegetable steamer and cook over boiling water. Or, in a nonreactive pot, stand enough artichokes together that they hold one another upright. Add an inch of boiling water and 2 tablespoons of vinegar or lemon juice or a lemon wedge to prevent darkening. Cover and simmer until you can easily pull out one of the inner leaves and a sharp knife easily pierces the base of the artichokes. The cooking time needed ranges from 25 to 40 minutes. If the artichokes are not done the first time you test, cook them an additional 5 minutes and test again. Before serving or stuffing, invert and drain the artichokes for a few minutes.

To boil artichokes, follow the same procedure given for steaming, but instead of using a vegetable steamer, fill the pot with water and bring to a boil. The addition of 1 tablespoon of either lemon juice or vinegar per quart of water will flavor the artichokes and prevent darkening. Lifting the lid a few times during cooking will also help the artichokes retain their color. Cooking time ranges from 20 to 40 minutes. Test as you would when steaming. Thoroughly drain the artichokes immediately after cooking by inverting them in a colander.

To bake artichokes, prepare them by steaming or boiling first. If desired, make “cups” as described below, and fill with stuffing. Stand filled artichokes upright in a baking dish and add some vegetable stock, white wine, or tomato sauce to prevent the vegetables from drying out. Cover with foil and bake for 20 to 30 minutes, until heated through.

If a recipe calls for the removal of the choke, so the artichoke provides a “cup” for stuffing, cook the vegetable by steaming or boiling first, and allow it to cool. Gently spread the outer leaves apart and pull out the thin rose or pale green petals covering the choke and the tuft of slender, hay-colored fibers resembling corn silk. Scrape out the choke with a teaspoon, and the artichoke cup is ready to be filled with stuffing (you may wish to use the choke in the stuffing). Either serve as is or bake to serve hot.

If a recipe uses only artichoke hearts or bottoms, remove all the leaves from the cooked artichoke and either save them to eat separately, or scrape off the flesh from the base of each leaf to mix in with the other ingredients. Remove the delicate petals covering the choke by scraping it off with a teaspoon or paring knife. If desired, use a knife to trim the edges of the heart.

QUICK SERVING IDEAS

Serve whole artichokes or quartered artichoke bottoms with a healthy dipping sauce. Try an olive oil and balsamic vinaigrette either as is, or with added garlic. To prepare the garlic, simply add several unpeeled cloves to the pot when cooking the artichokes. Mash the cloves to create a paste and add to the vinaigrette. For a sauce with an Asian flair, combine soy sauce, lemon juice or rice vinegar, minced garlic, and grated fresh ginger, and top with a dash of rich, dark sesame oil. For a rich creamy dip, plain whole yogurt makes an excellent base. Flavor it with puréed roasted red peppers; roasted eggplant, lemon juice and garlic; or a rich blue cheese— or buttermilk-based salad dressing.

Stuff steamed or boiled artichokes with a mixture of cooked brown rice or quinoa, pine nuts or walnuts, and chopped vegetables, such as onions, mushrooms, sweet peppers, and broccoli. They can also be chilled after cooking and filled with tuna, shrimp, salmon, or chicken salad.

Quartered artichoke hearts can be used as a vegetable topping for whole-wheat pizza, as a filling for omelets, or as an addition to tossed salads, pasta, rice pilaf, tuna or chicken casseroles, or warm potato salad.

SAFETY

As a member of the Compositae (Asteraceae) family, the globe artichoke is related to daisies. Allergic hypersensitivity reactions may occur in individuals sensitive to daisies or other Compositae flowers, such as yarrow, calendula, chamomile, and dandelion.