Artichoke

A heart to take

The artichoke is the original among vegetables. Its refined-tasting flesh is worth it because it is eaten in two places that are not always easy to reach…: the base of the leaves, but also its entire heart, well hidden under the hay, which must first be carefully removed before eating.

A vegetable that has fiber

The artichoke is naturally rich in fiber, particularly in inulin, a soluble fiber that gives it a slightly sweet flavor. Described as a “prebiotic,” inulin is fermented by the good bacteria in the colon. Thanks to it, they can develop and have beneficial effects on health, including regulating intestinal transit. Another advantage of inulin is that it helps to better assimilate certain minerals such as calcium and magnesium.

A palette of antioxidants

The edible parts of the artichoke contain a wide variety of antioxidants, such as certain phenolic compounds, anthocyanins and carotenoids such as beta-carotene, lutein and zeaxanthin. The latter are the subject of much research in particular in the prevention of eye diseases (cataracts, age-related macular degeneration, etc.).

The artichoke is also a source of:

• vitamin B9 (cell renewal, very interesting for pregnant women for the development of the fetus, and in growing children, as well as for convalescents)
• potassium (nervous system, muscle function, blood pressure)
• copper
• iron
• magnesium
• manganese

Vegetable patch or
urban balcony?

The artichoke is a perennial plant, which appreciates soil rich in humus, fresh, well-drained and neutral (pH = 7), as well as sunny exposure, conditions which are difficult to achieve on a city terrace.

The artichoke is prepared…

Raw. Only certain varieties are eaten raw: these are the small artichokes, such as “violet de Provence”, “violet de Toscane” or “tudela”. Marinated in oil or even added to a pan, or even to garnish pizza. And everything is edible!

Cooked. We cook the large artichokes, to eat only the heart and the base of the leaves. Savoring the artichoke requires little effort in the kitchen (but more in tasting): 10 to 50 minutes of steaming or pressure cooking depending on the size of the vegetable.

Tip to know if the artichoke is cooked. Pull on a leaf. If it comes off easily, the artichoke is cooked.

Artichoke goes well with…

Enjoy the artichoke heart simply cooked with a nice vinaigrette seasoned with mustard and crushed nuts and herbs, or with a spicy vegetable coulis. The artichoke heart is a choice ingredient for pizza. It goes well with pork, omelettes and salads. It works wonders in purée.

Tip: If using canned artichoke hearts, drain them well before cooking.

Remember: The artichoke flower is not edible, as is the hay.

Can everyone
eat them?

Toddlers

In puree, the artichoke can be eaten from the start of food diversification (around 6 months). Generally, it is well appreciated by babies. If this is not the case, do not force it, but offer it again a few days later. After only a few tries, its appreciation and consumption will increase.

For children, eating with their fingers and licking the leaves makes eating artichoke fun. Moreover, good to know, eating with the hands encourages the appreciation of new textures in children.

And all the others…

For the elderly, favor the consumption of artichoke bottoms (fried, pureed, or with vinaigrette), rather than leaves which are not always easy to eat for people with hearing aids.

Possible digestive problems. The presence of inulin is sometimes poorly tolerated by people with irritable bowel syndrome. In this case, seek advice from a healthcare professional.