Artichokes (Globe or French) – Cooked, Bleached, Drained, and Washed
Artichokes, whether globe or French varieties, are not only a delicious vegetable but also a nutritional powerhouse. These tender, nutty-flavored delights are typically cooked, bleached, drained, and washed to maintain their flavor and texture. When prepared this way, artichokes retain their health benefits, offering a wonderful addition to a variety of meals, from salads to pastas and dips.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 51 kcal |
| Protein | 2.89 g |
| Fat | 0.34 g |
| Saturated Fat | 0.079 g |
| Carbohydrate | 11.39 g |
| Fiber | 5.7 g |
| Sugar | 0.99 g |
| Calcium | 21 mg |
| Iron | 0.61 mg |
| Magnesium | 42 mg |
| Phosphorus | 73 mg |
| Potassium | 286 mg |
| Sodium | 296 mg |
| Zinc | 0.4 mg |
| Copper | 0.127 µg |
| Manganese | 0.225 mg |
| Selenium | 0.2 µg |
| Vitamin C | 7.4 mg |
| Thiamin (Vitamin B1) | 0.05 mg |
| Riboflavin (Vitamin B2) | 0.089 mg |
| Niacin (Vitamin B3) | 1.11 mg |
| Vitamin B6 | 0.081 mg |
| Folate | 89 µg |
| Vitamin B12 | 0.0 µg |
| Vitamin A | 1.0 µg |
| Vitamin E | 0.19 mg |
| Vitamin D2 | 0.0 µg |
Allergen Information
Artichokes, like other vegetables, are generally allergen-free for most individuals. However, those with specific allergies to certain plants or foods should consult their healthcare provider. Artichokes are naturally free from common allergens such as gluten, dairy, and nuts.
Dietary Preferences
- Vegan: Yes, artichokes are plant-based, making them suitable for vegan diets.
- Vegetarian: Yes, they are perfect for vegetarian meals.
- Gluten-Free: Artichokes are naturally gluten-free, suitable for individuals with celiac disease or gluten intolerance.
- Low Calorie: With just 51 kcal per 100g, artichokes are ideal for low-calorie diets and weight management.
- Low Fat: The low fat content, combined with a healthy dose of fiber, makes artichokes a heart-friendly choice.
- High Fiber: Artichokes are an excellent source of dietary fiber, supporting digestive health and promoting satiety.
- Low Sugar: The low sugar content makes them suitable for those watching their sugar intake, including diabetics.
Health Benefits and Cooking Tips
Artichokes are not only flavorful but also packed with nutrients. The high fiber content promotes digestive health, while the rich array of vitamins and minerals—such as potassium, magnesium, and folate—contributes to overall wellbeing. Vitamin C boosts immunity, while antioxidants found in artichokes help combat oxidative stress.
To prepare artichokes, you can steam, boil, or bake them. When served as a side dish or added to your favorite recipes, artichokes provide a delicate, slightly earthy flavor that pairs well with many types of cuisine. Their versatility allows them to shine in everything from Mediterranean dips like artichoke hummus to hearty vegetable stews.
Artichokes are particularly delicious when paired with ingredients like lemon, garlic, olive oil, and Parmesan cheese. Roasted artichokes drizzled with olive oil and sprinkled with herbs make a perfect appetizer or side dish.
Conclusion
Artichokes are a nutrient-dense vegetable that offers numerous health benefits while being low in calories and fat. With their high fiber content and rich profile of vitamins and minerals, they are an excellent choice for a variety of diets, including vegan, gluten-free, and heart-healthy diets. Whether steamed, boiled, or roasted, artichokes provide a sophisticated touch to any dish.
