Artichoke Heart
Description
The artichoke heart is the tender center of the globe artichoke, a variety of thistle cultivated as food. These fleshy cores, known for their delicate, nutty flavor and tender texture, are prized ingredients in a variety of dishes. Artichoke hearts can be purchased fresh, canned, or marinated, and are used in dishes ranging from dips and salads to pasta and pizzas.
Common uses
Artichoke hearts are commonly used in appetizers, salads, and main courses. They add a unique flavor and texture to dips like spinach artichoke dip, and are a staple in Mediterranean salads. These tender hearts can also be found in pasta dishes, on top of pizzas, or stuffed with a variety of fillings as a stand-alone dish.
Nutritional value
Calories
One medium artichoke heart (about 120 grams or 4.2 ounces) contains approximately 60 calories.
Protein
Each heart provides about 4 grams or 0.14 ounces of protein.
Fat
Artichoke hearts are low in fat, with less than 0.2 grams or 0.007 ounces per medium heart.
Carbohydrates
They consist mostly of carbohydrates, with 13 grams or 0.46 ounces in one medium size.
Vitamins
Artichokes are rich in vitamin C, vitamin K, folate, and contain small amounts of other B vitamins.
Minerals
They are also a good source of minerals, including magnesium, phosphorus, potassium, and iron.
Health benefits
Artichoke hearts are known for their health benefits, including aiding digestion due to their fiber content, supporting liver function, and providing antioxidants that help protect the body from oxidative stress. They also have a positive impact on cholesterol levels and blood pressure.
Potential risks
While artichoke hearts are generally safe for consumption, some individuals may experience an allergic reaction, particularly those who are sensitive to plants in the Asteraceae family. Additionally, those with gallbladder issues should consult with a healthcare provider before increasing their intake of artichokes.
Common recipes
Artichoke hearts are featured in recipes such as artichoke dip, artichoke pizza, pasta with artichokes, and stuffed artichokes. They are also a delicious addition to grain bowls and vegetable tarts.
Cooking methods
Artichoke hearts can be steamed, boiled, grilled, sautéed, or roasted. Canned or marinated artichoke hearts can also be used straight from the jar or tin, without further cooking.
Pairing with other ingredients
They pair well with flavors such as lemon, garlic, parmesan cheese, olive oil, and fresh herbs like parsley and basil.
Summary
Artichoke hearts are a nutritious and flavorful ingredient that can enhance a wide variety of dishes. With their rich history and multitude of health benefits, they are a beloved choice for cooks and chefs across many different cultures and cuisines.