Looking for a low-fat, nutritious food to add to your diet? Look no further than canned artichokes! With just 84 calories per cup of cooked artichoke hearts, they're a great addition to any meal.
But what about the nutritional content? Artichokes are packed with fiber, vitamins, and minerals. Just one cup of cooked artichoke hearts contains 10.3 grams of dietary fiber, which is about 41% of the recommended daily value. Artichokes are also a great source of vitamin C, folate, and magnesium.
In this article, we'll explore the many health benefits of artichokes, different ways to eat them, and some easy recipes to try at home.
Artichokes are a nutrient-dense food, meaning they are low in calories but high in vitamins, minerals, and fiber. In addition to the nutrients listed above, one cup of cooked artichoke hearts also contains 4.2 grams of protein and just 0.4 grams of fat. Artichokes are particularly high in antioxidants, which are compounds that protect your cells from damage caused by free radicals. These compounds have been linked to a lower risk of chronic diseases, such as heart disease and cancer.
Health Benefits of Artichokes
In addition to being a great source of nutrients, artichokes have been shown to have a number of health benefits. For example, they have been linked to lower cholesterol levels and improved digestive health. Some studies have also suggested that artichokes may have anti-inflammatory effects and could help protect against liver damage. However, more research is needed to confirm these potential benefits.
Ways to Eat Artichokes
There are many different ways to enjoy artichokes. They can be roasted, grilled, boiled, or even eaten raw in a salad. One classic way to eat artichokes is to steam them and then serve them with a dipping sauce, such as melted butter or aioli. Artichoke hearts can also be chopped up and added to pasta dishes, pizzas, or omelets. They make a tasty addition to a variety of recipes.
Cooking with Canned Artichokes
Canned artichokes are an easy and convenient way to enjoy this nutritious vegetable. When using canned artichokes, it's important to rinse them thoroughly to remove any excess salt or brine. Canned artichokes can be used in many of the same ways as fresh artichokes. They are already cooked, so you'll just need to warm them up or incorporate them into your recipe.
Fat Content in Artichokes
One of the great things about artichokes is that they are naturally low in fat. However, it's important to pay attention to the fat content of any sauces or dips you might be using to accompany your artichoke dish. For example, dipping your artichoke in melted butter or mayonnaise will add a significant amount of fat and calories to your meal. Instead, try using a yogurt-based dip or a vinaigrette dressing.
Calories in a Serving of Artichokes
As mentioned earlier, one cup of cooked artichoke hearts has just 84 calories. However, the calorie content of your artichoke dish will depend on how you prepare it and what you serve with it. For example, adding cheese or croutons to your artichoke salad will increase the calorie count. Keep this in mind when planning your meals.
Artichoke Recipes
Looking for some inspiration for how to cook with artichokes? Here are a few easy recipes to try: 1) Roasted Artichokes: Cut the artichokes in half and remove the choke. Toss with olive oil, salt, and pepper, and roast in the oven at 400°F for 35-40 minutes. Serve with a squeeze of lemon juice. 2) Artichoke and Spinach Dip: Combine chopped canned artichokes and spinach with cream cheese and Greek yogurt. Add some garlic, Parmesan cheese, and salt and pepper to taste. Serve with crackers or raw veggies for dipping.
Dietary Fiber in Artichokes
Artichokes are a great source of dietary fiber, which has a number of health benefits. In addition to keeping you feeling full and satisfied, fiber can help regulate your digestion and prevent constipation. One cup of cooked artichoke hearts contains 10.3 grams of fiber, which is about 41% of the recommended daily value for adults. This makes artichokes an excellent choice for anyone looking to boost their fiber intake.
Source of Vitamins and Minerals
In addition to being high in fiber, artichokes are also a great source of vitamins and minerals. One cup of cooked artichoke hearts contains: - Vitamin C: 25% of the recommended daily value - Folate: 22% of the recommended daily value
Artichoke Servings per Can
If you're wondering how many servings of artichokes you can get from a can, the answer will depend on the size of the can and how you plan to use the artichokes. A standard can of artichoke hearts is typically around 14 ounces and contains about 3-4 servings. If you're making a salad or pasta dish and plan on using a lot of artichokes, you might need two cans to get the desired amount. Always check the label on your can of artichokes to get a sense of how many servings it contains.
Artichokes are a delicious and nutritious food that can be enjoyed in a variety of ways. Whether you're looking to improve your digestive health or simply want to add more fiber to your diet, artichokes are a great choice.
5 FAQ About Cooked Artichokes
1. Are cooked artichokes healthy?
Yes, cooked artichokes are highly nutritious as they are low in calories and high in fiber, vitamins, and minerals. They also contain antioxidants and may help improve digestion and heart health.
2. Can you eat cooked artichokes cold?
Yes, cooked artichokes can be eaten cold or added to salads. However, they may lose some of their flavor when chilled.
3. How long do cooked artichokes last in the fridge?
Cooked artichokes can last in the fridge for up to four days if stored properly in an airtight container. It is best to consume them within two days of cooking for optimal freshness.
4. How do you cook canned artichokes?
Canned artichokes can be easily cooked by draining and rinsing them, then heating them in a saucepan with a little olive oil and seasoning of your choice. They can also be baked or grilled.
5. How do you eat a cooked artichoke?
You can simply pull off the leaves of the artichoke and dip them in a sauce or dressing, then scrape off the fleshy part with your teeth. Once you get to the heart of the artichoke, you can eat it whole or cut it into smaller pieces.