Artichoke

Artichokes are a unique vegetable known for their distinctive flavor and texture. They are a great addition to the DASH diet, providing a variety of essential nutrients while being naturally low in sodium.

Vegetables
#heart-healthy#low-sodium#high-potassium#high-fiber#fresh#versatile

Nutritional Information

Calories 47 per One medium artichoke (about 120g)
Sodium 94mg per One medium artichoke (about 120g)
Potassium 370mg per One medium artichoke (about 120g)
Fiber 5.4g per One medium artichoke (about 120g)

Introduction

Artichokes are a unique vegetable known for their distinctive flavor and texture. They are a great addition to the DASH diet, providing a variety of essential nutrients while being naturally low in sodium.

Health Benefits

  • Rich in dietary fiber
  • Contains potassium
  • Includes antioxidants
  • Provides vitamins C and K
  • Naturally low in calories

Preparation & Cooking

To prepare artichokes, trim the stems and remove the tough outer leaves. They can be boiled, steamed, or roasted for a delicious side dish.

Storage

Store fresh artichokes in the refrigerator in a plastic bag for up to a week. They can also be blanched and frozen for up to 6 months.

Cooking Tips

  • Look for firm, unblemished specimens with tightly packed leaves.
  • Keep artichokes upright in the fridge to maintain freshness.
  • Avoid artichokes with brown spots or dried-out leaves.
  • Artichokes are typically in season from March to May.
  • Pair artichokes with lemon, garlic, and olive oil for enhanced flavor.