Artichokes

The globe artichoke is a flower with several layers – green outer petals, purple inner petals, a hairy, inedible ‘choke’ and a tender heart. The edible parts are the heart, stem centre and base of the petals. The heart is also available canned in brine or marinated in oil.

Buying
Look for small to medium-sized bright, heavy artichokes with tightly closed leaves and a fresh-looking stem.

Nutrition
Artichokes are a rich source of soluble fibre, which helps maintain blood glucose
levels and bowel health. They’re also high in vitamin K, vitamin C and folate.

Storage
Refrigerate artichokes in a plastic bag for up to one week.

Preparation, cooking, eating
Use stainless steel when preparing or cooking fresh artichokes, as aluminium and iron cause discolouration. Remove outer petals. Slice off the top third of the artichoke to expose the centre. Rub cut surfaces with lemon juice. Boil for 30 minutes or until base is tender. Remove a petal. Dip white base in sauce (optional). Place in mouth and pull through closed teeth to remove flesh. Discard petal. Repeat. Remove and discard the choke. Scoop out the edible heart.