Artichokes have always been a favorite vegetable of mine, but until the holidays this year I hadn’t had them or made them. I love adding jarred artichoke hearts to salad, but making them from scratch was something I didn’t ever attempt to do until recently. I had artichokes over Christmas at my family get together and remember how darn good they were and was on a mission to start making them more often at home. I have to admit that at first they were intimidating; I wasn’t quite sure how to cook or boil them and what to use to make them taste delicious without adding a ton of breadcrumbs and oils. It turns out making artichokes at home is pretty easy to do and something that you get the hang of after making them once or twice. I bought the four pack of globe artichokes from Trader Joe’s which was under $5.

Why should you eat artichokes? 

The total antioxidant capacity of artichoke flower heads is one of the highest reported for vegetables. This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Niacin, Magnesium, Phosphorus, Potassium and Copper, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Folate and Manganese. A whole artichoke is under 70 calories and has 10 grams of fiber, so it is a low-calorie food that makes you feel full and satisfied.

How to make boiled artichokes

There are many ways to make artichokes, but this is the way I have been making them. The entire process took around an hour from start to finish. These turned out delicious and make for a great snack or dinner side dish. Feel free to eat the way I have prepared them or you can also stuff your artichoke with a variety of fixings like crab meat, breadcrumbs and even taco meat.

What you will need:

Lemons or lemon juice // sea salt // a large boiling pot // artichokes // kitchen scissors // Bragg’s Yeast Nutritional Seasoning

Steps to Make:

1. Clean your artichokes well to remove any dirt under a running faucet of luke warm water
2. Using your kitchen scissors remove the tips of the petals/leaves
3. Cut the stem down to a small nub
4. Fill your pot with water (about 2 inches of water) and bring to a boil
5. Add some sea salt to the water and the juice of one lemon (this helps to prevent the browning color of the artichokes)
6. Drop in your artichokes and let boil for about 35-45 minutes or until the leaves start to open up and are soft and bendable. Take one off and let it cool and try to use your teeth to remove the pulp from the inside/underside of the petal
7. Once boiled and complete rinse the artichokes under cool water and put into a serving bowl
8. Add some sea salt for taste and then sprinkle Bragg’s Nutritional Yeast Seasoning on top

 

Boiled Artichoke Nutritional Information

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