Cardoon (Cooked, Blanched, Drained with Salt)
Cardoon, a vibrant and flavorful vegetable related to the artichoke, is a delightful addition to various culinary dishes. When cooked, blanched, and drained with salt, cardoon offers a subtle taste with a slightly earthy flavor that complements many savory recipes. This vegetable is not only appreciated for its taste but also for its nutritional benefits, making it a healthy choice for those seeking to add more variety and nutrients to their meals.
Nutritional Information
The following is a detailed breakdown of the nutritional values per 100 grams of cooked, blanched, and drained cardoon with salt:
Nutrient | Amount |
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Energy | 20 kcal |
Protein | 0.76 g |
Fat | 0.11 g |
Saturated Fats | 0.012 g |
Carbohydrates | 4.74 g |
Fiber | 1.7 g |
Sugar | 0.0 g |
Calcium | 72 mg |
Iron | 0.73 mg |
Magnesium | 43 mg |
Phosphorus | 23 mg |
Potassium | 392 mg |
Sodium | 412 mg |
Zinc | 0.18 mg |
Copper | 0.029 mg |
Manganese | 0.133 mg |
Selenium | 1.0 mcg |
Vitamin C | 1.7 mg |
Thiamine (Vitamin B1) | 0.018 mg |
Riboflavin (Vitamin B2) | 0.031 mg |
Niacin (Vitamin B3) | 0.294 mg |
Vitamin B6 | 0.042 mg |
Folate (Vitamin B9) | 22 mcg |
Vitamin B12 | 0.0 mcg |
Vitamin A | 0.0 mcg |
Vitamin E | 0.0 mg |
Vitamin D2 | 0.0 mcg |
Allergen Information
Cardoon is a naturally gluten-free and vegan-friendly vegetable, making it suitable for a variety of dietary preferences. It contains no known allergens; however, individuals who are sensitive to certain types of vegetables, particularly those in the thistle family, should exercise caution. Always consult with a healthcare provider if you have concerns regarding food sensitivities.
Dietary Preferences
Cardoon is a low-calorie, high-fiber vegetable that fits well within various dietary plans, including:
- Vegan and Vegetarian diets: As a plant-based ingredient, cardoon provides a nutritious option for those following vegan or vegetarian lifestyles.
- Low-Calorie diets: With only 20 kcal per 100 grams, cardoon is a great choice for those looking to maintain a low-calorie intake.
- High-Fiber diets: Its 1.7 grams of fiber per 100 grams can support digestive health and contribute to a feeling of fullness.
- Low-Sodium diets: Although cardoon naturally contains sodium, it is relatively low in comparison to other vegetables, making it a good option for those monitoring their sodium intake.
- Gluten-Free diets: Cardoon is naturally gluten-free, making it an excellent option for individuals with celiac disease or gluten sensitivity.
Culinary Tips and Advice
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Preparation: Cardoon can be quite fibrous, so it is often blanched to soften its texture and reduce its inherent bitterness. To prepare cardoon, trim the leaves, peel the tough outer skin, and cut the stems into manageable pieces. Blanch the pieces in boiling water until tender, and drain well before serving.
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Serving Suggestions: Blanched cardoon can be enjoyed as a side dish, paired with roasted meats or incorporated into salads. It also works beautifully in stews and casseroles, adding a unique texture and subtle earthy flavor to the dish.
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Flavor Pairings: Cardoon pairs well with ingredients like garlic, lemon, olive oil, and herbs such as thyme and rosemary. You can also enhance its flavor with cheeses like Parmesan or Pecorino, making it a delicious addition to Mediterranean-inspired recipes.
Conclusion
Cardoon is a versatile, nutrient-dense vegetable that offers both health benefits and culinary potential. Its delicate taste, combined with its impressive nutritional profile—rich in fiber, vitamins, and minerals—makes it a wonderful ingredient to experiment with in the kitchen. Whether you’re adding it to a savory dish or preparing it as a side, cardoon is a delightful way to boost the nutritional value of your meals while introducing a unique flavor to your plate. Enjoy this incredible vegetable as part of a balanced diet to enhance both your cooking and your overall well-being!