The globe artichoke (Cynara cardunculus var. scolymus), also known by the names French artichoke and green artichoke, is a variety of thistle cultivated as food. The edible portion of the plant consists of the flower buds before the flowers come into bloom. The budding artichoke flower-head is a cluster of budding small flowers, together with many bracts, on an edible base. Once the buds bloom, the structure changes to a coarse, barely edible form.
BENEFITS: Artichokes have a high antioxidant content that may help prevent cancer, manage weight, and control blood sugar and diabetes. They are a good source of fiber and other nutrients. In addition, artichoke nutrition contains some vitamin A, vitamin E, choline, betaine, omega-3 and omega-6.
USES: Large globe artichokes are frequently prepared by removing all but 5–10 mm of the stem. To remove thorns, which may interfere with eating, around a quarter of each scale can be cut off. To cook, the artichoke is boiled or steamed. A cooked, unseasoned artichoke has a delicate flavour. Salt may be added to the water if boiling artichokes. Placing them in water slightly acidified with vinegar or lemon juice can prevent the discoloration.
| NUTRITION FACTS | 1 medium artichoke (120 g) | DV |
|---|---|---|
| Calories | 63.6 | |
| Carbohydrates | 14.3 g | |
| Protein | 3.5 g | |
| Fat | 0.4 g | |
| Fiber | 10.3 g | |
| Folate | 107 mcg | 27% |
| Vitamin K | 17.8 mcg | 22% |
| Vitamin C | 8.9 mg | 15% |
| Magnesium | 50.4 mg | 13% |
| Manganese | 0.3 mg | 13% |
| Potassium | 343 mg | 10% |
| Phosphorus | 87.6 mg | 9% |
| Copper | 0.2 mg | 8% |
| Niacin | 1.3 mg | 7% |
| Riboflavin | 0.1 mg | 6% |
| Vitamin B6 | 0.1 mg | 5% |
| Thiamine | 0.1 mg | 4% |
| Iron | 0.7 mg | 4% |
| Pantothenic acid | 0.3 mg | 3% |
| Calcium | 25.2 mg | 3% |
| Zinc | 0.5 mg | 3% |
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