A Fun, Quick & Healthy Veggie

Artichokes-A Fun Quick & Healthy Veggie:

If you’re looking for something to decorate your meal & Healthy Veggie, artichokes provide a terrific, tasty solution. This culinary favorite is fun to nibble on, could be quick to organize and completes a “green serving” with the Five a Day the Color Way regimen.

Besides being delicious, artichokes are naturally lower in sodium and have no fat or cholesterol. They’re a generous supply of vitamin C, folate and fibers & Healthy Veggie.

There are a couple of ways to enjoy artichokes; they may be steamed, boiled, grilled, sautéed or roasted. But for anyone who is short punctually, artichokes possess a quick cooking time inside a microwave, causing them to an ideal quick meal solution.

To Microwave: Place one rinsed and trimmed artichoke the wrong way up in a glass bowl with 1/2 cup of water, 1/2 teaspoon all of the lemon juice and oil. Cover with plastic wrap and cook on high 7 to 10 mins. Time may differ depending on dimensions of artichoke.

When looking for artichokes, excellent ones that squeak which has a squeeze from the leaves for freshness and pick artichokes with thorned petals, as those varieties use a bigger, meatier heart. Just trim the thorns with scissors when ready to get ready. The “jumbo”-sized artichoke can be a culinary favorite and may be found in your local market all year round.

Artichokes could keep for about a week within a plastic bag stored in your refrigerator. Their peak seasons are spring and fall, but new varieties produced by Ocean Mist are offered year-round.

To eat, pull the foot of each petal via your front teeth to strip off the “meat,” then discard the remainder. The artichoke’s center “heart” is frequently considered the tastiest part and also the prize of the work. The stem is undoubtedly an extension in the core plus completely edible and delicious.

Artichokes’ sweet, mild flavor make sure they are a marvelous partner for dips and sauces, like this quick-to-make Balsamic Mint Dressing.

Artichokes with Balsamic Mint Dressing

Recipe for Ocean Mist

Four immense or jumbo artichokes

1/2 cup packed fresh mint leaves

Two tablespoons extra virgin olive oil

1/3 cup balsamic vinegar

Three tablespoons honey

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

Rinse artichokes under flowing water. Cut off stem and top quarter of artichoke. Trim tips of petals with kitchen scissors, if desired. Pour 3 inches of water to a high pot. Add artichokes and simmer, covered, until a leaf pulls out easily, about 45 minutes, based on size. Drain artichokes inverted on paper towels. Using a large spoon, scoop out and discard the soft inner leaves and fuzzy choke. Arrange artichokes in the serving bowl, cup side up. In a blender or blender, blend remaining ingredients. Pour balsamic honey mixture to the centers on the artichokes. Serve warm, at room temperature or chilled.

Makes eight shared appetizer servings.

Nutrition Information per Serving: calories: 106, total fat: 3.5g, fats: 0.5g, % of energy: 26%, % of calories from fats: 4%, protein: 4g, carbohydrates: 19g, cholesterol: 0mg, fiber: 5g, sodium: 276mg

Note to Editors: Eighty-seventh within a series of columns by Elizabeth Pivonka, Ph.D., R.D., president and CEO of Produce for Better Health Foundation. More stories at www.napsnet.com. Search: “Pivonka.”

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