101 Foods That Could Save Your Life

Did you know … Marilyn Monroe was crowned Artichoke Queen in 1948 in Castroville, California, the “home of the artichoke”?

Artichokes are actually the immature flowers of a thistle plant. The leaves and flower buds are edible but the centre isn’t. Artichokes range in colour from dark purple to pale green and come in several varieties such as Green Globe, Desert Globe, Big Heart and Imperial Star. The “Jerusalem artichoke” is a nutritious tuber cherished for its similar taste to the artichoke but is really a member of the magnolia family and not at all related to Cynara scolymus L.

The artichoke most likely originated in the Mediterranean, possibly Sicily, Italy. Artichokes were seen in Ancient Egyptian writings as symbols of sacrifice and fertility and have been mentioned in Greek and Roman literature as far back as A.D. 77. In sixteenth-century Europe, the artichoke was a favoured food of royalty. It is thought to be one of the world’s oldest medicinal plants. The Spanish brought it to California in 1600 but it didn’t catch on with Americans until the 1920s.

The largest commercial growers of artichokes are in France, Spain, Italy and the United States. California provides almost 100 per cent of the U.S. artichoke crop, and Castroville, in the heart of California’s Central Coast farm country, calls itself the “artichoke centre of the world”. Castroville is home to the only artichoke processing centre in the United States.

Artichokes are a rich source of vitamin C, folate, dietary fibre, magnesium and potassium. Artichokes contain the phytochemical cynarin, which aids in digestion by stimulating bile production and may also help to increase appetite. Artichokes contain the flavonoid silymarin, also found in a relative of the artichoke, milk thistle. Silymarin is thought to lend protective support to the liver and protect from heart disease by preventing LDL cholesterol from turning into the more harmful oxidative form. Artichokes ranked seventh out of the top 100 highest antioxidant-containing foods, according to a 2004 USDA study.

Throughout history, Egyptians and Europeans believed that the artichoke enhanced sexual power and aided in conception. Greeks and Romans have used artichokes to promote regularity and to alleviate stomach upset. It has been said that consumption of artichokes helps “clean” the blood by detoxifying the liver and gallbladder. They have also been used to treat snakebites, anaemia, oedema (swelling), arthritis and itching.

HIGH CHOLESTEROL: Researchers have found that artichoke leaf extract can reduce cholesterol levels in people.

CIRCULATION: In rat models, researchers have found that wild artichoke restored veins and arteries that did not have sufficient flow in them.

DIGESTIVE HEALTH: Studies conducted on guinea pigs have found that chemicals in artichokes can stop disturbances in the GI tract. The chemicals halt the intestines from spastic movement. Human studies have also found that artichoke leaf extract can significantly reduce the symptoms of irritable bowel syndrome (IBS) and dyspepsia (pain in the mid-abdominal area).

• When selecting artichokes you want to pick ones that feel heavy, have tightly packed leaves, and are dark green in colour.

• Keep artichokes refrigerated in a plastic bag and use them within four days of purchase.

• Wash artichokes well.

• Trim the stem about 1–1½″ if desired. The stem is edible and does not have to be cut off. Remove damaged leaves.

• Though steaming is an option, the most common method of cooking artichokes is to place them in a pan and cover with water and a tablespoon of olive oil. Bring the water to a boil, cover the pan, and reduce to a simmer. Cook for 25 to 30 minutes.

• To eat, dip the end of the cooked leaf in either mayonnaise or a combination of olive oil, salt and pepper. Scrape the artichoke pulp from the leaf between your teeth. Scrape off the fine fibres that lie on top of the artichoke heart and peel away any remaining outer skin to reveal the “heart”. Slice and dip hearts into same mixture … enjoy!

• Use tinned or jarred artichokes in pasta or salad for a quick, easy meal.

• Stuff the leaves with a combination of breadcrumbs, garlic and butter. Bake for 20 to 25 minutes at 350°F/180°C.

• Make a great hot artichoke dip by combining artichoke, mayonnaise, salt, pepper and water chestnuts.

• Artichoke hearts are delicious on salads, as part of a dip, or by themselves. Drizzle olive oil, cracked black pepper and a little salt over steamed hearts.