Did you know artichokes were once considered an aristocratic delicacy?
Dive into the history, health benefits, and culinary secrets of this Mediterranean marvel. From growing your own to whipping up a creamy artichoke dip, we’ve got you covered!
KNOW YOUR OWN
The artichoke is a Mediterranean plant resembling a thistle. From the 15th century onwards it spread throughout Europe and by the 16th century was highly popular amongst the aristocracy, but large-scale cultivation and easy availability caused it to lose some of its noble (or snobbish) appeal. At one time it was taboo for women to eat artichoke, since it was believed to be an aphrodisiac, but this is no longer the case (for both the taboo and the belief). The history of artichoke makes for fascinating reading (bearing in mind its aristocratic following), but we can’t go into all those juicy details here.
HELP YOUR OWN
Over the centuries artichoke has been associated with many therapeutic uses, virtually none of which could be confirmed in clinical trial settings. Its main target organ seems to be the digestive system, where it is claimed to assist in liver protection and regeneration, digestive problems and gallbladder troubles.
Its secondary target system, according to folklore, is the circulatory system, where it is supposed to enhance circulation and lower the ‘bad’ fats in the blood. It is also used as a tonic and has a mildly diuretic effect.
EAT YOUR OWN
Artichokes can be prepared in numerous ways. We’ll just outline some basic preparation tips for first-timers here.
How to clean and prepare artichokes for cooking
You will need:
- Cold water in two separate bowls
- 2 lemons
- Artichokes
Have a large bowl at hand, containing cold water and the juice of two lemons as well as the four halves of the lemon peel (acidulated water). Keep the artichokes in another bowl of cold water while you are working on them.
Take one artichoke at a time, drain it, and pull off and discard the smallest outer leaves. Holding the artichoke with its bottom toward the little finger of your left hand, tilt the top away from you, and, holding a small sharp knife tightly with your right hand, insert its tip, one leaf deep, into the tender, lighter part of the leaves. Keeping your right hand steady, slowly rotate the artichoke with your left hand so the bottom moves in a clockwise direction, cutting upwards in a spiral. The tough part of each leaf will fall off, while the tender edible part remains attached. Peel the green layer off the bottom and stem, and then drop the trimmed artichoke into the lemon juice until you are ready to cook.
This operation requires some practice! You are successful when the cleaned artichoke looks more or less like the one you started with, only smaller and whiter. If you are not ready to use the artichokes immediately after you have cleaned them, try to keep them completely submerged in the lemon water. This is not easy, since artichokes are very buoyant. An inverted plate, placed over the artichokes, will keep them below the surface. If you plan to leave them at this stage for more than an hour or so, you must refrigerate them, but it is not advisable to do so for more than a few hours. The lemon is used to prevent discoloration, but it will also cause the artichokes to spoil very quickly.
The basic way to cook artichokes
Choose nice firm artichokes that are not turning brown or looking dry (usually one artichoke per person is sufficient). Cut off the stems at the level of the bottom of the artichokes, and cut about an inch off of the top, straight across the tops of the leaves. Using a pot that is large enough to accommodate the artichokes in a single layer, arrange them at the bottom of the pot. Add water to a depth of 3 – 5 cm. Bring the water to the boil and turn down the heat, so that the water remains at a low simmer.
Cover the pot and cook for 45 minutes. Check occasionally to be sure the water is not boiling away, and add more if necessary. The test for ‘done-ness’ is to pull out a leaf. If it comes away easily, the artichoke is done. Serve on a plate with a small bowl of dipping sauce.
To eat artichokes, pull off individual leaves, dip in the sauce, and scrape the leaf between your teeth to remove the soft pulp near the bottom of the leaf. The remainder of the leaf is discarded. As you get near the centre, the leaves become tenderer and a greater portion of each leaf is edible. When you are near the centre, remove any remaining leaves, and you’ll see a fluffy thing called the ‘choke’. This is not edible. Scrape it off with a knife or spoon and discard it. Under the choke you will find the heart, which many think is the best part of an artichoke (the leaves have a stronger taste than the heart). The heart is completely edible. Cut it up and dip the pieces in the sauce.
Artichoke recipes
ARTICHOKE AND WHITE BEAN DIP
In a skillet, sauté 1 diced medium onion and 1 tablespoon minced garlic in olive oil until onion softens. Stir in 425 grams cannellini (or other white) beans, drained and rinsed. Transfer to a food processor, and add 340 grams of artichoke hearts, drained, juice of 1/2 lemon, and 1/2 cup plain, low-fat yogurt. Pulse until well mixed and artichokes are coarsely chopped. Serve warm or chilled.
STEAMED ARTICHOKES WITH LEMON DILL
SAUCE
Trim whole artichokes, discarding stems and tough outer leaves. Steam artichokes for approximately 30 to 35 minutes, or until tender. While artichokes are steaming, prepare sauce: Mix 1/4 cup low-fat, plain yogurt, 2 tablespoons fresh lemon juice, 1 teaspoon dried dill, 1/2 teaspoon Dijon mustard, and salt and pepper to taste.
GRILLED CHICKEN WITH CREAMY ARTICHOKE
WINE SAUCE
In a bowl, whisk 2 tablespoons flour, 1/2 cup white wine, 1/4 cup milk or cream, and 1/2 cup low-sodium chicken broth. Heat in a saucepan, stirring occasionally, until thickened and bubbly. Stir in 170 grams coarsely chopped artichoke hearts, and heat through. Serve over pan-grilled chicken seasoned with salt and pepper, and sprinkle lightly with Parmesan cheese.
Although quite hardy, artichokes don’t do well in extreme climates. Plant small plants after all danger of frost has passed. Choose a site that gets full sun, where the one metre-plus adult plants won’t shade shorter crops and, if you’re growing them as perennials, where they won’t be disturbed. Artichokes like rich, well-drained soil with a pH of 6.5 to 7.0. Dig the soil deeply, and add plenty of organic matter that is rich in phosphorus and potassium.
Plant small plants at least one metre apart. Keep the soil moist – mulching will help retain moisture. Feed with biological fertiliser from spring to midsummer. Cut the plants back in mid- to late autumn, and protect them from frost during winter. Harvest artichokes before the buds start to open and they’re still green and tight. The central bud usually ripens first, followed by the smaller ones that form on side shoots.
Editor's note: Artichokes, particularly Jerusalem artichokes, are gaining recognition as a potent source of prebiotics, thanks to their high inulin content. Inulin is a type of soluble fibre that acts as food for beneficial gut bacteria, helping to promote a healthy and balanced microbiome. Artichoke extract, particularly from the leaves, has been shown to stimulate the production of bile, a crucial factor in maintaining a healthy digestive process. In vitro studies have demonstrated its effectiveness in supporting bile production, which aids in the digestion of fats and the absorption of fat-soluble vitamins. Additionally, artichoke leaf extract is widely used for the symptomatic relief of digestive disorders such as dyspepsia and irritable bowel syndrome (IBS). Here is a comprehensive article on IBS: IBS – The Internal Struggle.
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