Amazing Artichokes
The artichoke is one of the world’s oldest cultivated vegetables, with references scattered through ancient Greek and Roman literature. Today, a whopping 99% of all the globe artichokes grown in the U.S. are produced just a couple hours south of Monj headquarters, in Castroville, CA. However, you can pick up delicious artichokes nearly everywhere at this time of year (just use our tips below), and frozen artichoke hearts provide a great way to enjoy the deliciousness (and health benefits) at any time of year.
Delicious, nutritious artichokes
In addition to being loaded with fiber, which not only helps control blood sugar but also keeps your digestive tract healthy, artichokes are an excellent source of magnesium. Magnesium is responsible for more than 300 processes in the body, like blood pressure regulation and blood glucose control, and it’s estimated that up to 50% of Americans are deficient in the mineral. Artichokes are also rich in compounds that protect the liver and lower cholesterol.
Pick a good one
If choosing a good artichoke has always seemed a bit intimidating, we know the feeling. After all, it can be challenging to choose produce where all you can evaluate is the inedible portion (melons, we’re looking at you, too!). But it’s actually pretty easy to pick out a tasty artichoke. First, it should be compact and heavy for its size, with thick outer leaves that are tightly closed. If the outer leaves are starting to spread open, this means the artichoke is past its prime — avoid those. As for color, light green or even whitish all the way to a deep purple is wonderful, but steer clear of those with dark spots or black, wilted leaves. Finally, give ‘em a good squeeze — fresh leaves should make a squeaky sound. Once you’ve picked the perfect ‘chokes, store them for no longer than 5 days inside a plastic bag with a few drops of water, placed in the crisper drawer of your fridge.
Cook ‘em up
Don’t be put off by preparing a whole artichoke — it’s incredibly simple, with almost all hands-off cooking time. First, trim the stem to create a flat surface for the artichoke to rest on. Then, fill a pot large enough for however many artichokes you’re cooking with about an inch or two of water. Insert a steamer basket, or simply place the artichokes stem side down in the water. Bring to a boil, then cover and reduce to a bare simmer. Simmer-steam until an outer leaf pulls away easily — about 25-35 minutes, depending on the size of your ‘chokes. (Check the water level about halfway through and add more if needed.)
Enjoy it many ways
If you grew up enjoying your artichoke leaves dipped in mayonnaise or butter, we’ve got an excellent alternative for you: Our famous savory yogurt dip. Simple mix plain, full-fat Greek yogurt with fresh squeezed lemon juice, salt, and spices to taste (onion and garlic powders pair wonderfully with artichoke’s mild, nutty flavor). Dip the bottom portions of your steamed leaves (with the tender bits attached) and hearts for a delicious side or appetizer. (If your dip seems too thick, thin it out with more lemon juice or water.) Alternatively, frozen artichoke hearts make an excellent addition to a stir-fry or sauté, like our Spring Veggie Stir-Fry or Italian White Bean Skillet. Or try a few marinated artichoke hearts tossed into your salad, atop your pizza, or as part of a crudité platter. Yum!
Whether you’ve never tried an artichoke or they’re one of your favorite vegetables, spring is the perfect time to pick some up and do a little experimenting in the kitchen. We’d love to see your creations! Share them on social media with the hashtag #monjlife.