You Ask, I Answer: Cooking Artichokes

How do you add artichokes to a stir fry? Do you just eat the heart? I usually eat the bottom of the leaf with my teeth... but can more of it be eaten?

-- Taylor Stirek
New York, NY

Artichoke hearts are a great way to eat a lot of this delicious -- and healthy -- vegetable. I especially love to mix them into a frittata.

I recommend buying either canned or frozen artichoke hearts, chopping them up with other vegetables (i.e: onions, tomatoes, spinach, broccoli) and adding them to the egg batter that will eventually go on a an oiled and heated pan or skillet.

Remember: when purchasing canned vegetables, be sure to rise them in cold water before using them to remove some excess sodium.

Chopped artichoke hearts are also a great addition to a summer salad. Start off with mixed baby greens and, along with artichoke hearts, add chickpeas, red onion, lean protein (canned tuna, grilled salmon, or grilled chicken), and shredded carrots.

All-Star of the Day: Artichokes

Artichokes might look funny, but they certainly have a good heart!

In fact, just half a cup of their hearts provides 5 grams of fiber, 14% of our Vitamin C requirements, 11% of our folate needs, 16% of our recommended Vitamin K intake, and 13% of our magnesium requirements – all in a measly 42-calorie package.

And that’s just the beginning! As many of you now know, the power of vegetables lies in their antioxidants – and artichokes certainly deliver.

One especially promising antioxidant they contain is silymarin. Among other things, it has been found to maintain liver health and, as published in a 2001 study by Case Western Reserve University’s Department of Dermatology, helps lower our risk of developing a variety of skin cancers.

Meanwhile, another antioxidant found in artichokes known as cynarin helps curb bad and total cholesterol levels while also supporting liver healthy by aiding in the regeneration of healthy tissue.

I highly recommend steaming them (to prevent the loss of the B vitamins and vitamin C) and then add to a frittata or stir-fry.