Artichoke: cooking, recipe and health benefits
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L’artichaut est un légume-fleur étonnant, tant d’un point de vue nutritionnel que pour son goût reconnaissable entre mille. En cuisine, ses saveurs à la fois douces et amères permettent la réalisation de recettes multiples, aussi saines que raffinées.
Caractéristiques de l'artichaut:
-Source de fibres dites prébiotiques ;
-Riche en antioxydants ;
-Saveur amère et sucrée ;
-Contribue à réguler le taux de cholestérol ;
-Stimule le foie et la vésicule biliaire.
Nutritional and calorific values of artichokes:
For one medium artichoke, boiled, drained, 120 g :
Nutrients
Average content
Calories
64
Protein
3,5 g
Carbohydrates
14,3 g
Fat
0,4 g
Dietary fiber
4,7 g
Glycemic load: data not available
Antioxidant power: very high
Artichoke flesh contains a veritable cocktail of vitamins and minerals, giving it a unique profile. These essential micronutrients include :
Copper: artichokes are an excellent source of copper;
Vitamin B9 (folate): artichokes are a good source of vitamin B9;
Vitamin K: artichokes are a good source of vitamin K for women and a source for men;
Iron: artichokes are a good source of iron for men and a source for women.
Magnesium: artichokes are a good source of magnesium;
Manganese: artichokes are a good source of manganese for women and a source for men;
Vitamin B1: artichokes are a source of vitamin B1;
Vitamin B2: artichokes are a source of vitamin B2;
Vitamin B3: artichokes are a source of vitamin B3;
Vitamin B5: artichokes are a source of vitamin B5;
Vitamin B6: artichokes are a source of vitamin B6;
Vitamin C: a source of vitamin C;
Calcium: a source of calcium;
Phosphorus: a source of phosphorus;
Potassium: Artichokes are a source of potassium;
Zinc: artichokes are a source of zinc.
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The benefits of artichokes
Artichokes are prized for both their leaves and their refined-tasting hearts. A high source of fiber and numerous vitamins, it has a strong antioxidant power that is said to provide numerous health benefits.
Artichoke and cholesterol levels
There is some evidence that consumption of artichoke leaf extracts may be beneficial in the treatment of hypercholesterolemia by lowering blood cholesterol levels. However, further studies are needed to ensure the safety of artichoke leaf extracts, and before their consumption can be recommended as a treatment for hypercholesterolemia.
A preventive effect on chronic diseases
Several epidemiological studies have shown that a high consumption of vegetables and fruit reduces the risk of cardiovascular disease, certain cancers and other chronic illnesses. The presence of antioxidants in vegetables and fruit may play a role in this protection.
Rich in antioxidants
The edible parts of the artichoke contain a wide variety of antioxidants, including phenolic compounds (chlorogenic acid, narirutin, apigenin-7-rutinoside, cynarin) and anthocyanins (cyanidin, peonidin, delphinidin). Silymarin, another antioxidant found in artichokes, could contribute to the prevention and, potentially, the specific treatment of cancer.
An animal study demonstrated that ingestion of artichoke puree inhibited the toxicity of a chemical compound that causes genetic damage. This effect could be attributed to the artichoke's antioxidant content as a whole. To date, research has focused mainly on the effects of antioxidants from medicinal extracts of artichoke leaves, and less on artichokes consumed as vegetables.
Inulin, a prebiotic sugar
Artichokes contain inulin, a non-digestible sugar from the fructan family. Inulin is known as a prebiotic, meaning that it is not digested or absorbed by the small intestine, but fermented by the bacterial flora of the colon. Beneficial intestinal bacteria (e.g. bifidobacteria) can use inulin to grow and play a more effective role in intestinal health and the immune system. These bacteria also contribute to the synthesis or absorption of several nutrients.
In addition, studies tend to demonstrate a beneficial effect of inulin on blood lipid regulation, particularly in hyperlipidemic individuals. Other studies indicate that inulin may play a role in glycemic control. However, more research is needed, as some data have shown contradictory results.
Finally, studies have shown that inulin may play a role in reducing the risk of colon cancer in humans. And other animal studies suggest that inulin may have a protective effect against breast and intestinal cancer.
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An excellent source of fibre
Artichokes are a high source of dietary fibre. At 4.7 g for a medium-sized artichoke, it represents 12% and 19% respectively of the recommended daily fiber intake for men and women aged 19 to 50. Artichokes contain two types of fiber. Its core contains 18% insoluble fiber and 27% soluble fiber. While insoluble fiber is credited with preventing constipation, soluble fiber can help prevent cardiovascular disease and control type 2 diabetes. In addition, a diet rich in a variety of fibers is associated with a lower risk of colon cancer, and may help control appetite by bringing on a feeling of fullness more quickly.
A word from the nutritionist
With less than 70 kcal per 100g, artichokes are among the foods that are both satiating and low in energy density. For a healthy, easily digestible meal, we recommend boiling or steaming the artichoke and serving it with a light yoghurt and herb sauce. Fried artichokes, on the other hand, are much higher in calories and less easily digested, and should be eaten in moderation.
How to choose the right artichoke?
With its flower-like appearance, the artichoke is a refined and sought-after vegetable. As well as being particularly attractive, it has a characteristic taste that is both slightly bitter and sweet. In France, artichokes can be found on the market in spring and early summer, the ideal time to enjoy them in the kitchen.
Artichoke identity card
Family: Asteraceae (synonym: Compositae) ;
Origin: Mediterranean basin;
Season: spring;
Color: green or violet;
Taste: slightly bitter and sweet.
Choosing the right artichoke
The artichoke's leaves (or bracts) should be soft green (unless it's a purple artichoke), tightly packed together and brittle under the fingers. If the bracts are open, it's a sign that the artichoke is overripe, hard and that the hay inside will be too abundant. There should be no black spots at the tip or base, indicating a lack of freshness. The apple should be firm and heavy.
New artichokes
Small artichokes (known as “baby artichokes” or “new artichokes”) are occasionally available, and are eaten raw with their tails.
How to store artichokes
Refrigerator: a few days, in a plastic bag. To keep artichokes longer, spray a few drops of water before placing them in the bag and seal tightly to keep them moist. Or, if it has its tail, place it in a container partially filled with water and store in the fridge. Wash only when ready to cook;
Freezer: strip artichokes of their leaves, remove the hay and blanch for 3 minutes in boiling lemon water. Cool and pat dry before placing in a freezer bag.
How to prepare artichokes
In the kitchen, artichokes can be used in a multitude of recipes, from the simplest to the most sophisticated. Whether you like it simple or add it to more elaborate recipes, its sweet, tasty flesh is sure to please most palates.
Artichokes made simple
Artichokes are most often cooked and enjoyed simply boiled or steamed, accompanied by a simple sauce. Traditionally, we like to accompany it with a homemade mayonnaise, a traditional vinaigrette or an aioli. For a lighter, more easily digestible version, artichokes can also be dipped in a sauce based on yoghurt, mustard and fresh herbs.
Cooking purple artichokes
Purple artichokes can be eaten raw or cooked. For the raw version, simply remove the outer leaves, cut into thin strips and marinate in a mixture of lemon juice and olive oil. In salads, as an appetizer or antipasti, it's an original and healthy alternative to more traditional vegetables. Purple artichokes are also delicious just pan-fried in oil, drizzled with lemon juice and generously seasoned with fresh herbs.
Artichoke hearts for refined recipes
Artichoke hearts are undoubtedly the most prized and tasty part of the artichoke. Excellent eaten as they are, they are also excellent when stuffed and baked au gratin. Their mild, sweet taste goes wonderfully with goat's cheese, capers or fish. Artichoke hearts can be bought fresh, canned or frozen. They'll add great flavor and originality to a pan-fried spring vegetable or mixed salad.
Artichoke contraindications and allergies
Although excellent for your health, artichokes are contraindicated in certain specific cases. In fact, artichokes are among the foods that promote the production of bile and contain certain sugars that can be poorly digested by people with sensitive intestines.
Biliary lithiasis
Artichoke is contraindicated in cases of obstruction of the bile ducts, a condition medically referred to as biliary lithiasis. Its cholagogue action stimulates bile production by the liver. In the case of biliary lithiasis, bile elimination and drainage difficulties are observed. Consumption of artichoke can therefore exacerbate these disorders and worsen the symptoms associated with them.
Irritable bowel syndrome
Artichokes are rich in fiber and fermentable sugars. In some people with sensitive intestines, particularly those suffering from irritable bowel syndrome, artichokes can cause digestive problems. The most common symptoms are bloating, diarrhea and intense digestive pain after a meal.
History and anecdotes
The term “artichoke” first appeared in the French language in 1530, from the Lombard articiocco, a deformation of the Italian carciofo, which is said to have borrowed it from the Arabic al-harsufa.
The artichoke is a vegetable plant whose flower bud (or capitulum) is consumed. It belongs to the large Asteraceae (or Compositae) family, which includes a multitude of species, many of which are used as food or medicinal plants: dandelion, lettuce, chicory, burdock, knapweed, salsify, scorzonera, tansy, mugwort, milk thistle, yarrow, chamomile, arnica, etc.
Mediterranean origins
Originally from the Mediterranean basin, C. cardunculus is thought to have been brought to Egypt between 2,000 and 2,500 years ago, and to have spread westwards. Within this species, artichokes form a subgroup that is unknown in the wild. Its ancestor, the field cardoon, grows spontaneously throughout the Mediterranean basin and in various parts of the world, where it has become naturalized. The Latin name of this species recalls its kinship with the thistle, whose leaves and flowers have long been consumed. The Greeks and Romans attributed many medicinal properties to thistles and held them in high esteem, not hesitating to pay large sums for them.
The artichoke itself was first mentioned in 1400 in Naples, where it may have been selected. From Italy, it was introduced to France in 1533 by Catherine de Médicis. Popular in France, Spain and their respective colonies, it aroused little interest among the English or, subsequently, the Americans. Even today, the only states where its cultivation is important are Louisiana, founded by the French, and California, founded by the Spanish.
Two types of artichoke have been known since the 16th century. They are classified according to the conical or round shape of their flower buds, and have given rise to numerous subgroups, known in Europe by various regional names: gros camus de Bretagne, gros vert de Laon (also known as “cat's head”), vert de Provence, épineux or sarda, macau, blanc hyérois, violet de Provence, de Venise or de Toscane, poivrade...
A little gardening
Until recently, it was virtually impossible to grow artichokes in the northern climates of Quebec. On the one hand, this perennial plant does not tolerate the cold we know, and on the other, it had to be propagated from cuttings taken from previous crops.
Over the last few decades, however, varieties have been developed that can be grown from seed, thus circumventing part of the problem. On the other hand, artichokes require a lot of space to grow fully, making them unsuitable for small home gardens.
What's more, it requires relatively cool temperatures during its growth period, as heatwaves are particularly harmful (for this reason, in many parts of the world where the climate is suitable, it is grown in winter and harvested in spring). It requires good fertilization and plenty of water in case of drought.