All About: Artichokes

Varieties Purchasing How to Store How to Cook Tips Substitution Nutrition

It's been a long, legend-filled journey for the artichoke, a culinary delicacy that is still gaining in popularity today. The artichoke, according to mythology, originated when Zeus fell madly in love with—and was rejected by—a beautiful girl named Cynara. To punish her, he struck her with a thunderbolt and transformed her into the first artichoke!

The artichoke is an unopened edible bud of a perennial thistle plant native to the Mediterranean. The vegetable flourished in ancient Greece and Rome because of its flavor and perceived medicinal capabilities, but it remained relatively unknown in Europe until years later when Catherine de Médici introduced the artichoke to France and made it a huge success. In the 19th century, European immigrants brought artichokes to the U.S., and California now produces nearly 100 percent of the domestic commercial crop.

These delectable vegetables are high in vitamin C (12 mg per 3 1/2-oz. serving) and fiber, and they serve as an excellent source of energy.

The versatile artichoke can be served whole or trimmed down to the heart (or bottom), which is often the favorite part. You can even just serve the leaves if you wish. Dark, outer leaves are inedible at the tip but tender eating at the base, and light, inner cone-shaped leaves are frequently entirely edible (depending on size and age). Hidden in the inner leaves, you'll find an inedible choke (or thistle). By removing this choke and the leaves, you are left with a delicious round, meaty base commonly referred to as the heart.

Varieties

There are about 50 different varieties of artichokes, but only the Green Globe is grown commercially in the U.S. These round, green buds grow to about 4 inches in diameter. Artichokes grown in other areas of the world are slightly different in texture and flavor, and some have purple and red leaves.

Purchasing

The size of these vegetables varies greatly, but differences are not indicative of quality or age. Fresh artichokes should be green, compact, plump, and heavy for their size with leaves that are fleshy, thick, firm, and tightly closed. If you squeeze an artichoke and it makes a squeaky sound, it's fresh.

Artichokes are past their prime if they look dry, bruised, or brown or if the leaves appear too open. Check the stem end for tiny holes, which can be signs of worm damage.

How to Store

Artichokes are very perishable. In a plastic bag, they will keep in the refrigerator for about four days. Sprinkle some water in the bag and close the top to help keep artichokes moist. As with most vegetables, do not rinse or cut them before storing.

How to Cook

Wash each fresh artichoke with cold water. Cut off the stem and the top inch of the bud with a sharp knife (be careful: a carbon-steel knife will turn the cut parts black). Put the prepared artichoke in a bowl of cold water with a tablespoon of lemon juice or vinegar to avoid discolorization. Remove any short, coarse leaves from the bottom.

Sautéing: Use a small amount of Crisco Oil to sauté sliced hearts for 5 minutes by themselves or with other vegetables, such as mushrooms.

Microwaving: Rinse—but do not dry—trimmed artichokes, and wrap each in plastic. Place each one upside down in a cup and cook on high power, rotating each halfway through cooking time (4 to 7 minutes for one artichoke; add 3 minutes for each additional artichoke). Remove and let stand wrapped for 5 minutes.

Boiling: Place trimmed artichokes stem end down into boiling water in a nonreactive pot, such as a glass or enamel-coated one that won't react with natural acids and pigments of foods. Adding 2 tablespoons of lemon juice or vinegar will help keep the artichokes from darkening. Cover and return to boiling. Cook for 20 to 40 minutes, and occasionally lift the lid to help artichokes retain their color. When you can easily remove an inner leaf, the artichoke is done. Invert them in a strainer, and drain thoroughly before serving.

Tips

After cooking, artichokes can be served hot, cold, or at room temperature. Serve them whole and cold with a dipping sauce to reduce the preparation time. For easier eating, whole cooked artichokes can be halved lengthwise. Popular accompaniments include lemon butter, mayonnaise, hollandaise sauce, tomato sauce, and buttermilk-based salad dressing.
If you plan to make "cups" out of the artichokes to later stuff and bake, it is easier to boil or microwave the artichokes first and then create the cups. Try stuffing them with rice, vegetable puree, or chicken salad.
To eat the outer leaves, pull off a leaf, put it in your mouth curved side down, and pull the fleshy end (what was closest to the stem) through your teeth to scrape off the tender, edible portion. When serving these leaves, give your guests an extra bowl or plate to dispose of the inedible, fibrous portions.
If you've been looking for a great opportunity to sample a good bottle of wine, wait for another day. Artichokes contain cynarin, which stimulates your tastebuds to make everything you eat and drink immediately afterward taste sweet.
Canned artichokes packed in brine can be rinsed and drained before serving to reduce the sodium content.

Substitution

Many stores carry canned, jarred, and frozen artichokes that are ready to eat. This is a great way to enjoy the wonderful flavor of artichokes without much preparation.

Nutrition

Low in calories and fat, fresh artichokes have no cholesterol.

Vegetables

Artichokes Asparagus Avocados Bell Peppers Broccoli Brussel Sprouts Carrots Cooking Greens Corn Eggplant Mushrooms Onions Potatoes Salad Greens Squash Sweet Potatoes Zucchini