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Sharp Health News

3 easy ways to eat an artichoke (infographic)

April 27, 2016

Artichokes are delicious, nutritious and full of flavor — but can be quite intimidating when spotted in the grocery aisle. Learn how to prepare, cook and eat this exotic veggie with our simple, three-ingredient recipes from Ursula Ridens, an outpatient dietitian and certified intuitive eating counselor at Sharp HealthCare.

3 easy ways to eat an artichoke (infographic). Did you know that an artichoke provides 25 percent of your daily fiber needs, working wonders on your digestive health and leaving you with that full, satisfied feeling? Artichokes are one of the oldest known foods dating back to ancient Greece. According to legend, Zeus caught one of his mortal loves sneaking back to earth and tuned her into an artichoke as punishment. “I love the taste of artichokes!” says Ursula Ridens, RD, outpatient dietician at Sharp HealthCare. “Eating an artichoke is a great example of eating mindfully – noticing the unique appearance, picking one leaf to enjoy at a time, carefully removing the fuzzy interior, then savoring the smooth artichoke heart.” When choosing an artichoke, look for one that has tight, dark green leaves. You can eat the tender inner leaves and the fleshy, central heart. You can’t eat the first layer of outer leaves or the inner, fuzzy core. Get to the heart of things -- follow these three simple steps to remove the artichoke heart: 1. Cut off the end of the stem and pull off the tough outer leaves. 2. Remove the fuzzy inner core, also known as the choke. 3. Once all the fuzzy pieces have been removed, you can eat the heart of the artichoke and the inner leaves. 3-ingredient artichoke recipes. Boiled artichoke leaves. Ingredients. 1 whole artichoke. 1/3 cup olive oil. 1 teaspoon crushed garlic. Directions. Boil the whole artichoke for 25 minutes or until the outer leaves can be easily pulled off. Remove the petals, one at a time. Heat olive oil and crushed garlic on low heat. Dip the fleshy end in olive oil and garlic mix, scraping the soft section of each leaf with your teeth. Roasted artichoke. Ingredients. 1 whole artichoke. Squeeze of lemon. 1 teaspoon minced garlic. Directions. Heat the oven to 375F. After cutting the stem and removing the outer leaves, cut the artichoke in half lengthwise. Drizzle the artichoke halves with lemon juice and minced garlic and roast them in the oven for 40 to 60 minutes. Creamy artichoke spread. Ingredients. 2 cups artichoke hearts. 3/4 cup cottage cheese. 2 scallions, sliced thin. Directions. Use a food processor to blend artichoke hearts, cottage cheese and scallions. Season with pepper or garlic to taste.

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