If you're looking for a low-calorie vegetable to add to your diet, 1 oz of artichokes (Globe or French) (with salt, drained, cooked, boiled) is a great option. With only 14 calories, it can help you stay on track with your weight loss goals while providing a range of health benefits.
Artichokes are also packed with nutrients, including vitamin C, folate, and fiber. In fact, just one artichoke provides over 40% of your daily recommended intake of fiber. This vegetable has long been considered a superfood, thanks to its numerous health benefits.
In this article, we'll explore everything you need to know about artichokes including their nutritional benefits, how to cook them, and some delicious recipes to try. Read on to learn more!
Calories in Artichokes
As mentioned earlier, 1 oz of artichokes (Globe or French) (with salt, drained, cooked, boiled) contains only 14 calories. This makes it a great option for those trying to lose weight or maintain a healthy diet.
Nutritional Value of Artichokes
In addition to being low in calories, artichokes are also packed with nutrients. They are a good source of vitamin C, folate, and dietary fiber. Artichokes are also rich in antioxidants, which can help protect your cells from damage caused by free radicals. Studies have shown that artichokes may also have anti-inflammatory properties and help improve digestive health.
Cooking Artichokes
Artichokes can be a little intimidating to cook, but they're actually quite simple. Start by rinsing the artichoke under cool water and trimming the stem to about an inch in length. From there, you can boil, steam, or roast the artichoke. Boiling and steaming are the most common methods, and usually take about 30-40 minutes. To roast an artichoke, cut it in half and remove the choke (the fuzzy center), then drizzle with olive oil and roast in the oven at 400 degrees for 20-30 minutes.
Types of Artichokes
There are two main types of artichokes: Globe and French. Globe artichokes are the most common variety, and are known for their large size and mild flavor. French artichokes, also called baby artichokes, are smaller and more tender than Globe artichokes.
Seasonality of Artichokes
Artichokes are in season from March to May in the US, and from September to November in some parts of the world. During these months, you can usually find fresh artichokes at your local grocery store or farmers market. Outside of these months, you can still purchase frozen or canned artichokes.
Storage of Artichokes
Fresh artichokes can be stored in the refrigerator for up to a week. Before storing, trim the stem and remove any wilted leaves. To keep them fresh, place the artichokes in a plastic bag or container with a damp paper towel. If you have leftover cooked artichokes, they can be stored in the refrigerator for up to three days.
Health Benefits of Artichokes
Artichokes have a range of health benefits, including improving digestive health, reducing cholesterol levels, and potentially reducing the risk of certain types of cancer. They are also a good source of antioxidants and vitamins C and K. Additionally, artichokes are low in calories and high in fiber, making them a great addition to any weight loss or healthy eating plan.
Precautions When Eating Artichokes
While artichokes are generally safe for most people to eat, they can cause stomach upset in some individuals. If you have a history of gallbladder issues, it's best to avoid artichokes as they can trigger symptoms. Additionally, some people may be allergic to artichokes, so use caution if it's your first time trying them.
Recipes with Artichokes
There are endless ways to enjoy artichokes. You can add them to pasta dishes, risottos, and salads, or enjoy them simply roasted or steamed. Here are a few recipe ideas to get you started: - Spinach and Artichoke Dip
- Grilled Artichokes with Lemon Garlic Aioli
- Artichoke and Quinoa Stew
- Roasted Artichokes with Garlic and Parmesan
- Artichoke and Feta Stuffed Chicken Breast
Artichokes and Weight Loss
If you're trying to lose weight, artichokes can be a great addition to your diet. They are low in calories and high in fiber, which can help keep you feeling full and satisfied. Additionally, artichokes are rich in antioxidants and other nutrients that are important for overall health. Keep in mind that while artichokes can be a helpful tool for weight loss, they should be eaten as part of a balanced diet that includes plenty of fruits, vegetables, and whole grains.
"Artichokes are a great source of fiber, vitamin C, and folate, and may offer a range of health benefits including improved digestion and reduced cholesterol levels."
5 FAQs About Cooked Artichokes
1. How many calories are in cooked artichokes?
According to the USDA, one ounce of cooked artichokes (either globe or French) contains 14 calories.
2. What nutrients do artichokes contain?
Artichokes are a good source of fiber, vitamin C, folate, and potassium.
3. How do you prepare artichokes for cooking?
First, rinse the artichokes under cold water. Then, trim the stems and remove the tough outer leaves. Cut off the top third of the artichoke and use kitchen scissors to trim the sharp tips off the remaining leaves.
4. How do you cook artichokes?
The most common way to cook artichokes is to boil or steam them until they are tender. You can also roast or grill them for a different flavor.
5. What dishes can you make with cooked artichokes?
Cooked artichokes are a versatile ingredient that can be used in a variety of dishes, such as salads, pasta dishes, dips, and pizzas.