Artichoke 101: Nutrition, Benefits, How To Use, Buy, Store | Artichoke: A Complete Guide

What is Artichoke

An artichoke is a unique vegetable that might look a bit unusual. It’s actually a type of thistle, and what you eat is the flower bud before it blooms. The artichoke is a large, green, spiky ball with layers of tough leaves that come to a point, kind of like a spiky, green pine cone. Inside, you’ll find the tender heart, which is the most sought-after part and has a deliciously mild, nutty flavor. The taste of an artichoke is somewhat earthy and slightly sweet, with a hint of bitterness. When cooked, the leaves become tender, and you can peel them off and scrape the soft flesh with your teeth. Artichokes are often steamed, boiled, or roasted and can be enjoyed on their own, in salads, or as part of various dishes. They’re a bit of a culinary adventure but definitely worth trying if you’re up for something new!

Other Names of Artichoke

Artichokes go by a few other names, depending on where you are and how they’re used. Here’s a list of some other names for artichokes:

1. Globe Artichoke: This is the most common name you’ll see, especially in the U.S. It’s called “globe” because of its round, globe-like shape. It’s the type you usually find in grocery stores and restaurants.
2. French Artichoke: Sometimes, artichokes are called French artichokes, especially in Europe. This name often refers to the globe artichoke but highlights its popularity in French cuisine.
3. Jerusalem Artichoke: This name is a bit confusing because it’s actually not the same as the globe artichoke. The Jerusalem artichoke, also known as sunchoke, is a type of tuber with a nutty flavor, different from the globe artichoke.
4. Cynara: The scientific name for the artichoke plant is Cynara scolymus. Sometimes people use this name, especially in gardening or botanical contexts.
5. Chardon: In French, “chardon” is another name for artichoke, which translates to “thistle.” This name reflects its thistle-like appearance.
6. Cardoon: Though not exactly the same as an artichoke, the cardoon is closely related. It’s also a type of thistle and is often confused with artichokes. Sometimes, people might use “cardoon” when talking about similar plants, especially in cooking.

So, whether you call it a globe artichoke, French artichoke, or any of these other names, they all point to that fascinating, flavorful vegetable we enjoy in so many dishes.

Nutritional Value of Artichoke

Here’s a basic table outlining the nutritional value of artichokes per 100 grams of raw, edible portion:

Nutrient	Amount (per 100g)
Calories	47 kcal
Water	84.94 g
Protein	3.27 g
Carbohydrates	10.51 g
Dietary Fiber	5.4 g
Sugars	1.01 g
Fat	0.15 g
Saturated Fat	0.03 g
Monounsaturated Fat	0.01 g
Polyunsaturated Fat	0.08 g
Omega-3 Fatty Acids	0.04 g
Omega-6 Fatty Acids	0.04 g
Vitamins and Minerals
Vitamin C	11.7 mg
Vitamin K	14.8 µg
Folate	68 µg
Vitamin B6	0.08 mg
Thiamine (B1)	0.07 mg
Riboflavin (B2)	0.04 mg
Niacin (B3)	0.47 mg
Pantothenic Acid (B5)	0.338 mg
Vitamin E	0.19 mg
Vitamin A	0 µg (negligible)
Calcium	44 mg
Iron	1.28 mg
Magnesium	60 mg
Phosphorus	73 mg
Potassium	370 mg
Sodium	94 mg
Zinc	0.49 mg
Manganese	0.256 mg
Selenium	0.2 µg

Please note that these values are approximate and can vary based on factors such as the specific variety of artichoke and cultivation methods. Additionally, cooking methods can affect the nutritional content.

Benefits of Artichoke

Artichokes are not only tasty but also packed with some pretty impressive health benefits. Here’s a list of why they’re great for you:

1. Rich in Antioxidants: Artichokes are full of antioxidants, which are compounds that help protect your body from damage by harmful molecules called free radicals. Antioxidants help keep your cells healthy and can even boost your immune system.
2. Good for Digestion: They have a lot of fiber, which is great for your digestive system. Fiber helps keep things moving smoothly in your gut and can prevent constipation. Plus, it can help you feel full and satisfied, which is good if you’re trying to manage your weight.
3. Supports Liver Health: Artichokes are known for helping the liver. They have compounds that can aid in the liver’s natural detox process and improve its function. So, eating artichokes might give your liver a little extra support.
4. Heart Health: The antioxidants and fiber in artichokes also help your heart. They can help lower cholesterol levels and reduce the risk of heart disease. This is because they help get rid of bad cholesterol and support good cholesterol levels.
5. Boosts Brain Health: Some studies suggest that the antioxidants in artichokes can also be good for your brain. They might help improve cognitive function and protect against age-related decline.
6. Low in Calories: Artichokes are low in calories but high in nutrients. This means you can enjoy them without worrying too much about calories, and you’ll still get a good dose of vitamins and minerals.
7. Vitamin and Mineral Rich: Artichokes are packed with essential vitamins and minerals like vitamin C, vitamin K, folate, and magnesium. These nutrients are important for overall health, including bone health, blood clotting, and energy production.
8. Helps with Blood Sugar: The fiber in artichokes can help regulate blood sugar levels by slowing down the absorption of sugar in the bloodstream. This is especially beneficial for people managing diabetes.

So, not only are artichokes delicious and versatile, but they also pack a serious nutritional punch. Adding them to your diet can offer a lot of health benefits and make your meals a bit more exciting.

Varieties of Artichoke

Artichokes come in a few different varieties, each with its own unique characteristics. Here’s a list of the main types you might come across:

1. Globe Artichoke: This is the most common type you’ll find in stores. It’s big, with a rounded shape and spiky leaves. The globe artichoke has a delicious, tender heart that’s prized for its flavor. It’s great for steaming, boiling, or grilling and is popular in many recipes.
2. Baby Artichoke: Baby artichokes are smaller than the globe variety and have a more tender texture. They’re usually picked before they reach full size. These are perfect for salads or appetizers because they don’t require as much prep work as larger artichokes. Plus, they have a slightly milder flavor.
3. Jerusalem Artichoke: Also known as a sunchoke, the Jerusalem artichoke isn’t actually an artichoke but a type of tuber. It looks a bit like ginger and has a nutty, sweet flavor. It’s great for roasting or adding to soups. Just don’t confuse it with the globe artichoke!
4. Cardoon: Closely related to the artichoke, cardoons look similar but are used differently. They’re a type of thistle with large, spiky leaves. The edible part is the stalk rather than the bud. Cardoons have a flavor similar to artichokes but are often more bitter. They’re commonly used in Mediterranean cuisine.
5. Purple Artichoke: This variety is known for its deep purple color. It’s less common but can be found in some specialty markets. The purple artichoke has a similar taste to the globe artichoke but is often a bit more tender. It’s a beautiful addition to any dish.
6. Tasty Green Artichoke: This is a smaller, more compact variety that is often used in cooking. It has a green color and is known for its mild, sweet flavor. It’s perfect for recipes where you need smaller artichokes.

Each type of artichoke has its own unique flavor and texture, so you can choose the one that best fits your recipe or preference. Whether you’re using globe artichokes for a hearty meal or baby artichokes for a light appetizer, there’s an artichoke variety to suit your taste.

What Does Artichoke Taste Like

Artichokes have a pretty unique and delightful flavor that’s worth trying if you haven’t yet. They have a taste that’s a bit earthy and mildly sweet, with a hint of nuttiness. Imagine a mix of flavors like asparagus and a subtle touch of licorice or fennel. The taste can be a little hard to describe, but it’s definitely distinct and really pleasant.

When you eat artichokes, you’ll notice that the leaves have a slightly more intense flavor than the heart. The leaves are a bit fibrous, and you scrape off the tender part with your teeth, which can taste a bit tangy and savory. The heart, which is the part most people love, is much more tender and has a richer, sweeter taste. It’s creamy and almost buttery when cooked properly.

The flavor can also change depending on how you cook them. Steamed or boiled artichokes tend to have a milder, sweeter taste, while grilled or roasted ones might develop a more caramelized, smoky flavor. If you dip them in a little bit of lemon juice or a tasty sauce, it can really bring out their natural sweetness and add a nice contrast to their slightly earthy undertones.

Overall, artichokes are a versatile vegetable with a flavor that’s a bit different but really enjoyable once you get to know it. They might take a little getting used to, but they can add a lot of depth to your meals.

How To Use Artichoke

Using artichokes can be a fun and tasty adventure! Here’s a list of how you can use artichokes in your cooking:

1. Steamed Artichokes: Steaming is a classic way to cook artichokes. Just trim the ends, cut off the tips of the leaves, and steam them until they’re tender. You can then pull off the leaves and scrape the soft part with your teeth. Serve with a lemony dipping sauce or melted butter for a delicious treat.
2. Boiled Artichokes: Boiling is another easy method. Boil the artichokes until the leaves can be pulled off easily. This method works well if you’re planning to use the artichokes in a salad or as a cold appetizer. Once boiled, you can serve them with your favorite vinaigrette or dressing.
3. Grilled Artichokes: For a smoky flavor, try grilling artichokes. After steaming or boiling them slightly to soften, cut them in half and brush with olive oil. Grill them until they have nice char marks and a bit of crispiness. They’re great with a sprinkle of salt and pepper or a squeeze of lemon juice.
4. Roasted Artichokes: Roasting artichokes can bring out their natural sweetness. Cut them into quarters, toss with olive oil, garlic, and herbs, and roast them in the oven until they’re crispy and golden. Roasted artichokes make a great side dish or can be added to salads.
5. Artichoke Hearts: The heart of the artichoke is tender and delicious. You can use canned or frozen artichoke hearts in recipes if fresh ones aren’t available. They’re great in salads, pasta dishes, or even as a pizza topping.
6. Artichoke Dip: Artichoke hearts are perfect for making creamy dips. Mix them with cream cheese, mayonnaise, garlic, and Parmesan cheese for a tasty dip that’s great with crackers or bread. Spinach and artichoke dip is a popular choice!
7. Artichoke in Salads: Add cooked or marinated artichoke hearts to salads for extra flavor and texture. They pair well with ingredients like olives, tomatoes, and feta cheese, adding a nice tangy touch.
8. Artichoke in Pasta: Toss artichoke hearts into pasta dishes for added flavor. They go well with a variety of sauces, including creamy Alfredo or a light lemon and herb sauce.
9. Artichoke Soup: Artichoke hearts can be blended into soups for a creamy and flavorful base. Just cook them with some onions, garlic, and broth, then blend until smooth for a comforting soup.

So, whether you’re steaming, grilling, or roasting, artichokes can be a delicious addition to many dishes. They’re versatile and can add a special touch to your meals.

Substitute for Artichoke

If you’re out of artichokes or just looking for something different, there are a few substitutes you can use that will still give your dish some great flavor and texture. Here’s a list of good alternatives:

1. Cardoon: Cardoon is actually a close relative to the artichoke. It has a similar flavor but is more focused on the stalk rather than the bud. If you’re using cardoon, just peel and cook the stalks until they’re tender. They’re great in soups and stews.
2. Asparagus: If you need something with a similar texture, asparagus can be a good substitute. It’s not quite the same in flavor, but it has a nice, tender crunch that can mimic the texture of cooked artichokes. Use it in salads or as a vegetable side.
3. Broccoli: Broccoli florets can be used in place of artichokes in many dishes. They’re not as flavorful as artichokes, but they provide a similar crunch and can work well in casseroles or pasta dishes.
4. Brussels Sprouts: Brussels sprouts, when cooked, have a slightly nutty flavor that can stand in for artichokes in many recipes. They’re great roasted or sautéed and can add a nice touch to dishes.
5. Cauliflower: Cauliflower can be used in dishes that need a bit of texture. It’s not as flavorful as artichokes but can work in soups, stews, and casseroles.
6. Olives: If you’re looking for a substitute in Mediterranean dishes, olives can add a similar tangy and briny flavor. They won’t give you the same texture but can work well in salads or as part of a topping.
7. Fennel: Fennel has a mild licorice flavor that’s a bit like artichokes. It’s especially good when roasted or grilled, adding a slightly sweet and anise-like taste to your dishes.

So, if you’re out of artichokes or just want to try something new, these substitutes can help you keep your dish flavorful and interesting.

Where to Buy Artichoke

Finding artichokes can be pretty easy if you know where to look! Here’s a list of places where you can buy them:

1. Grocery Stores: Most large grocery stores carry artichokes, especially if they have a good produce section. Look for them in the vegetable aisle or in the section where they keep fresh herbs and other specialty vegetables.
2. Farmers’ Markets: If you’re lucky enough to have a farmers’ market nearby, you might find artichokes there. Farmers’ markets often have fresh, seasonal produce, and you might even get to chat with the growers about how they’re grown.
3. Specialty Stores: Stores that focus on gourmet or specialty foods often have artichokes, especially if they carry a wide range of fresh vegetables. These stores can sometimes offer different varieties of artichokes as well.
4. Health Food Stores: Health food stores, especially those with a focus on organic produce, usually have artichokes. They might carry both fresh and jarred or canned artichokes, depending on the store.
5. Online Grocery Delivery Services: If you prefer shopping from home, many online grocery delivery services offer artichokes. You can order them online and have them delivered right to your door, which is super convenient.
6. Local Farms: Sometimes local farms sell artichokes directly to consumers. If you’re into farm-to-table, you might find a farm near you that grows artichokes and sells them at local farm stands or through a community-supported agriculture (CSA) program.
7. Ethnic Markets: Markets that specialize in Mediterranean or Middle Eastern foods often have artichokes. They might have a variety of canned or jarred artichokes in addition to fresh ones.
8. Wholesale Clubs: If you’re buying in bulk, wholesale clubs like Costco or Sam’s Club might carry artichokes. They often sell larger quantities or multi-packs, which can be a good option if you’re cooking for a crowd.

So whether you’re popping into your local grocery store or browsing online, there are plenty of places to find artichokes.

How To Store Artichoke

Storing artichokes properly helps maintain their freshness and flavor for as long as possible. Here’s a more detailed guide:

1. In the Fridge
   • Prep: When you get home from the store, give your artichokes a quick rinse and dry them off. This helps them stay fresh longer.
   • Storage: Place them in a paper bag or wrap them in a damp paper towel to keep moisture in check. If you use plastic, it traps moisture, which can lead to mold.
   • Shelf Life: They’ll stay fresh in the fridge for about a week. If you notice any wilting or browning, that’s a sign they’re nearing the end of their freshness.
2. Freezing Cooked Artichokes
   • Preparation: Start by cooking the artichokes—boil or steam them until they’re tender. Let them cool completely before freezing. This prevents ice crystals from forming, which can make them mushy.
   • Storage: Once cooled, cut them into pieces if you want to use them in recipes. Pack them into airtight containers or freezer bags. Remember to remove as much air as possible to prevent freezer burn.
   • Shelf Life: Cooked artichokes can be frozen for up to 6 months. Label the containers with the date so you can keep track of how long they’ve been in the freezer.
3. Blanching Before Freezing
   • Blanching Process: Boil a large pot of water and add a bit of salt. Drop the artichokes in for about 3-5 minutes. This stops enzyme activity that can cause loss of flavor and texture.
   • Cooling: Quickly transfer the artichokes to a bowl of ice water to stop the cooking process. This step is crucial to maintaining their color and texture.
   • Storage: Dry them thoroughly and pack into freezer bags or containers. Blanched artichokes are good for up to 3 months in the freezer.
4. Storing Artichoke Hearts in Oil
   • Preparation: If you’re using jarred or canned artichoke hearts, drain them well. If they’re packed in water or brine, pat them dry to avoid excess moisture.
   • Oil Infusion: Place the artichoke hearts in a clean jar and cover them with olive oil. You can add herbs, garlic, or other seasonings to the oil for extra flavor.
   • Storage: Keep the jar in the fridge. They’ll stay fresh for a few weeks, and the oil helps to preserve their flavor.
5. Drying Artichoke Leaves
   • Drying Process: Spread the leaves out in a single layer on a baking sheet or dehydrator trays. Make sure there’s good air circulation around them to help them dry evenly.
   • Monitoring: Check them daily. Depending on the method and humidity, drying can take a few days. You want them completely dry and brittle.
   • Storage: Once dried, store the leaves in an airtight jar or container in a cool, dark place. They’re great for making tea or adding to soups and stews.

Each method offers a different way to keep artichokes fresh or extend their usability. Choose the one that best fits how you plan to use them in your cooking.

Frequently Asked Questions (FAQs)