What kind of nutrients are in an artichoke?

Answer 1

Artichokes are low in calories, with only 60 calories for one medium cooked globe and fat-free. It is a natural diuretic, a digestive aid, and provides nutrition to health-promoting bacteria in the intestinal tract. Some studies suggest that fresh artichokes help control blood sugars in diabetics and lower cholesterol levels thus warding off arteriosclerosis. Although artichokes have a high amount of natural sodium, they are still lower than most processed foods, and are also good sources of fiber, potassium and magnesium. Some claim an extended period of eating artichokes when in season will result in a cleaning and detoxification of the body.

Answer 2

Artichokes are high in cynarin, which lowers cholesterol and is good for the liver and gallbladder. Specifically, artichokes contain plant compounds known as caffeoylquinic acids, which increase the flow of bile and help to digest fats. Steaming, since it involves little water, helps to retain the nutrients of the artichokes during cooking.

Answer 3

It's about 79% carbs once cooked and 17% protein. It has Vitamin B6, Iron, Potassium, Phosphorus, Vitamin C, Vitamin K, Folate, Magnesium, Copper and Manganese.

Answer 4

California artichokes are a delicious fit for a healthy lifestyle. One large artichoke contains only 25 calories, no fat, 170 milligrams of potassium, and is a good source of vitamin C, folate, magnesium and dietary fiber. The trick is to keep dressings, sauces and dips low in fat, too. Have fun along the way to better health!
ARTICHOKE AND ROASTED RED PEPPER SALAD
WITH ROASTED RED PEPPER DRESSING

An approved California 5 a Day recipe created with adult tastes in mind.

Salad
8 medium California artichokes, prepared and cooked as directed for whole artichokes
4 red bell peppers
Lettuce leaves (optional)
½ cup sliced red onion
½ cup sliced ripe olives

Roasted Red Pepper Dressing
1 roasted red bell pepper (reserved from salad preparation)
¹/3 cup balsamic vinegar
¼ cup white wine or cider vinegar
2 cloves garlic, minced
1 tablespoon chopped fresh basil*
1 teaspoon chopped fresh rosemary*
1 teaspoon sugar

1. Halve cooked artichokes lengthwise; scoop out center petals and fuzzy centers. Remove outer leaves and reserve to garnish salad; or refrigerate to use for snacks another time. Thinly slice hearts. Cover; set aside.
2. Place whole bell peppers under preheated broiler; broil under high heat until charred on all sides, turning frequently with tongs. Carefully remove from oven with tongs; place in a paper bag for 15 minutes to steam skins. Carefully remove peppers from bag; remove seeds and ribs. Strip off skins; slice peppers into julienne strips.
3. Prepare Dressing: In blender or food processor container, place 1/4 of the bell pepper strips, vinegars, garlic, basil, rosemary and sugar. Cover and process until well blended and nearly smooth.
4. Assemble Salads: Arrange reserved cooked artichoke leaves or lettuce leaves on 8 salad plates. Arrange sliced artichoke hearts, remaining 3/4 of the bell pepper strips, red onion and olive slices on artichoke or lettuce leaves.
5. Spoon dressing over salads. Makes 8 salads.

*NOTE: If fresh basil and rosemary are unavailable, substitute 1 teaspoon crushed, dried basil; and 1/2 teaspoon crushed dried rosemary.

Serving Suggestion: Chill dressing: Arrange salad; cover and refrigerate up to 4 hours ahead. Spoon dressing over salads just before serving.

Nutrients Per Serving: Calories 88; Protein 4.7 g; Carbohydrate 19 g; Fat 1 g; Calories from fat 12%; Calories from saturated fat 2%; Sodium 189 g; Cholesterol 0 mg; Dietary fiber 5 g.

Recipe Courtesy California Artichoke Advisory Board


Nutrition Facts


California Artichokes are
a low calorie food,
a fat free food,
a cholesterol free food,
low in sodium,
a good source of fiber,
a good source of vitamin C,
a good source of folate,
and a good source of magnesium.

For additional healthy recipes, including those using artichokes, check out:
http://www.foodfit.com