Globe artichokes are a delicious delicacy among the vegetables. You can eat both the plant leaves and the artichoke heart.
According to legend, the artichoke was created when the smitten Greek god Zeus turned his dearly beloved into a thistle after being rejected. His loss is our gain because that thistle is now known as the artichoke.
The artichokes we eat are actually the buds of a purple flower that can grow more than 3 feet tall. When a whole artichoke is served, the leaves are pulled off one at a time, and the diner bites down on a leaf, scrapes it across his or her teeth, and eats the edible tip. After the leaves are removed and eaten, the artichoke heart can be harvested. Buried within the rough leaves of a globe artichoke is the sweet and tender “heart.” The heart is the meaty part in the center. The bottom is covered with hair or fuzz (“choke”) that is scraped off, and then the fleshy heart can be consumed. These little treasures have a buttery texture. If the stem is left on, the inside of it also can be eaten. The stem is similar in flavor and texture to the heart.
Whole globe artichokes can be purchased fresh, and artichoke hearts are available frozen, canned in water, or jarred in olive oil and spices. The oil-packed ones are a little higher in healthy fat, but draining the oil will help save some calories.
Fresh artichokes can be expensive to buy and laborious to trim and cook. That’s what makes canned and frozen ones excellent alternatives when it isn’t practical to use fresh artichokes. It is much more time and cost-efficient to use frozen or canned artichokes. One 9 oz. box frozen = one 8 oz. jar = one 14 oz. can = hearts from 6 fresh artichokes.
The key to using frozen hearts in most recipes is that they must be defrosted and drained of any excess moisture in advance, otherwise you risk adding excess water to the dish. Patting fully defrosted hearts with a paper towel and giving each a gentle squeeze will help. Once defrosted, frozen artichoke hearts have nearly the same texture as the canned but both are softer and more likely to fall apart than a fresh artichoke heart. This can affect the texture of the recipe to which you add them. Use them in pasta, vegetable sautés, and slow-cooked dishes like stews, casseroles, and gratins.
Canned artichokes are packed in water, salt, and citric acid to keep them from discoloring. They have a toothsome texture and tangy flavor. Canned artichoke hearts, as with any canned vegetable, should be gently rinsed with cool water to remove excess salt and then left to drain completely, squeezing out any excess liquid with a paper towel. Use them in salads, antipasti, or any dish where a briny kick would be welcome.
Marinated artichoke hearts tend to be firmer and have a tangier flavor due to the marinade. Keep this in mind when adding them to a dish because they add more than just artichoke flavor. If it’s the first time you’re cooking with marinated hearts, taste one before adding it to your dish so you know how the flavor will be affected.
The most complimentary seasonings for an artichoke are olive oil, lemon, parsley, salt, and pepper. They also match well with aioli, anchovies, bacon, basil, bread crumbs, butter, goat cheese, chervil, cream, cumin, fennel, garlic, hollandaise sauce, mayonnaise, mushrooms, onions, Parmesan cheese, sausage, thyme, tomatoes, or vinaigrette.
A final point about artichokes’ flavor: regardless if fresh, canned, frozen, or marinated, artichokes have a chemical characteristic that causes our taste receptors to have an unfriendly reaction to wine, so know that a sip of wine after a bite of artichoke is not a good pairing.
Artichokes boast tons of health benefits. They are nutritious, providing an excellent source of fiber, vitamin K, and folate, a very good source of vitamin C and magnesium, and a good source of manganese and potassium. Artichokes are an excellent source of many phytonutrients, including antioxidants, which work to help protect against many health risks. Artichoke hearts are low in fat and calories.
In 2004, the United States Department of Agriculture conducted its largest, most comprehensive study analyzing the antioxidant content of the most commonly consumed foods. To the surprise of many, artichokes ranked in the top four vegetables and seventh overall.
Are marinated artichoke hearts good for you? Absolutely! They are very high in fiber and contain a multitude of vitamins and minerals such as vitamin C, vitamin K, folate, phosphorus, and magnesium. They are also a rich source of potassium and antioxidants.
Try Your Hand At Artichokes
If you’re a beginner and intimidated by the look of a fresh artichoke, lucky for you, canned artichokes are easy to use in any recipe. For the more adventurous, fresh artichokes are a great companion to almost any meal. However, keep in mind that there’s an easy way to have this versatile and unexpected vegetable in our kitchens all year round.
Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator
Sources:
Extension Educator: Vicki Hayman – (307) 746-3531
According to the University of Wyoming, it is more time and cost-efficient to use canned or frozen artichoke instead. It also notes that those soaked in olive oil can add healthy fats and more flavor to a dish and recommends defrosting frozen artichoke hearts first and patting them dry before cooking. This will avoid adding any water to the dish. Canned artichoke hearts should also have the extra salt rinsed off of them before they are patted dry and cooked.
There is a case to be made for the flavor of a well-grown, fresh artichoke, but most of the time, they arent worth the trouble (via Epicurious). There might be some purists out there, but frozen, canned, or marinated artichoke hearts will do just as well as substitutes, per Cook Think. A visual guide to cleaning artichokes presented by Serious Eats shows the careful work it takes to get down to the edible parts of an artichoke with a paring knife and other tools.
If you can get past that tough, threatening exterior (and interior), youll find a great-tasting vegetable full of nutrition. According to Healthline, artichokes are high in Vitamins C and K, and magnesium is the highest among vegetables for antioxidants. They also go great in dips, sandwiches, or as entrees with parsley and pancetta. They can also be a lot of work to prepare safely. Luckily, there are plenty of frozen, canned, or marinated options, but can they substitute for a fresh artichoke heart?
Artichokes are peculiar vegetables that can help regulate blood pressure, per Health. The artichoke seems like an unlikely candidate for a common treat between their dense cluster of petals that protect their heart and its center choke. This might be why a OnePoll survey found that 20% of Americans considered it one of their least favorite vegetables.
This Happens To Your Body When You Start Eating Artichokes
FAQ
Are marinated artichokes as healthy as fresh?
Are artichoke hearts in a jar healthy?
Can you eat marinated artichoke hearts out of the jar?
Are marinated artichokes healthy?
While marinated artichokes are good sources of vitamins C and A, enjoy them in moderation because they’re high in sodium. A 1/2 cup serving of marinated artichokes contains 110 calories. This portion is a good option for snacking since an ideal snack contains about 100 to 200 calories.
Are canned artichokes healthy?
Artichoke hearts that are canned in water are a healthy choice. They are nutritious as a source of vitamin C, folate, potassium, magnesium, fiber, and many other vitamins and minerals. The nutrient value of canned artichokes is almost identical to artichoke hearts that are cooked from fresh. They can be added to salads, sauces, dips, or eaten right from the can. Some canned artichokes are high in sodium content. Rinse with cool water before consuming to remove some of the sodium. If your doctor recommends a reduced sodium diet, be careful to read nutrition labels before purchasing canned artichokes.
Are marinated artichokes good for Your Eyes?
One serving of marinated artichokes contains 20 percent of the recommended daily intake of vitamin A, based on a 2,000-calorie-a-day diet. Your eyes benefit from vitamin A because it’s essential for normal night vision. It’s also a vital nutrient for your immune system.
Are marinated artichokes a good source of vitamin C?
Marinated artichokes are a good source of vitamin C. One serving provides 35 percent of the amount you should consume each day if you follow a 2,000 calorie diet. Vitamin C, an essential nutrient, is a powerful antioxidant that is also required for an array of bodily functions, including wound healing and immune function.