The artichoke, a thistle-like vegetable with a heart of edible gold, has long captivated palates and piqued the interest of health enthusiasts. This unassuming plant, native to the Mediterranean, offers a unique blend of taste and nutrition, making it a worthy addition to any discerning food lover’s repertoire.

Did you know that the part of the artichoke that we eat is in fact the bud of a flower before it blooms. After blooming, the artichoke transforms into a single, purple blossom, but most are harvested for food before they get to that point, hence why many of us may not know this beautiful chapter of an artichokes life cycle.

The Artichoke: A Culinary and Health Gem

Most of us are used to the artichokes you find at the market are round and covered with spiky leaves. When steamed, artichokes have a tender texture and a sweet, earthy taste that make them an excellent addition to dips and sauces, as well as a perfect stand-alone snack.

The artichoke is native to the Mediterranean region. Today, the artichoke industry is largely based in California, but you can still find artichoke plants growing throughout the Mediterranean and we grow them here in our Organic Farm on the slopes of Mt Kenya at Mukima Manor. In seasonal countries fresh artichoke is most commonly found between the months of February and June or September and December, when the plant is in season.

A Nutritional Powerhouse

Beyond its distinctive flavour, the artichoke is a nutritional powerhouse. Packed with fiber, vitamins, and minerals, it offers a multitude of health benefits. Its high fiber content aids digestion, promotes satiety, and contributes to overall gut health. Rich in antioxidants, the artichoke helps protect cells from damage, reducing the risk of chronic diseases. Additionally, it contains compounds that may support liver function and cholesterol management.

1. FIBER

If we gobble just one medium artichoke we can expect to get a quarter of our recommended daily fiber intake, it provides an impressive 6 grams of dietary fiber – Yet only has around 60 calories.

2. Protein

Artichokes contain 4 grams of protein which compared to most vegetables is an impressive amount, so an especially exciting vegetable for those of us on Vegan or vegetarian diets.

3. Prebiotics

Artichokes contain a unique type of fiber known as inulin. Now this is the secret sauce to the artichokes wellbeing prowess – Inulin is proving to be one of the most bio-available and effective prebiotics in our food supply so a fantastic and reliable source for those of us focused on keeping up a diet rich in prebiotics. Why do we need prebiotics? Dive into this important knowledge nugget here.

4. Antioxidants

The Artichoke is also pumping with antioxidants and come in at number one over all vegetables in term of antioxidant count, according to research by the US Department of Agriculture. In fact Artichokes are frequently cited as a superfood, mostly due to their high levels of antioxidants. 

How to Prepare Artichoke

If you have never prepared an artichoke before it can can feel little intimidating but trust me, once you’ve done it once it will be a firm favourite to prepare as its easy peasy.

1. Rinse the artichoke and cut off the stem.

2. Then gently open up the petals a little bit, and proceed to steam the artichoke for 30 to 40 minutes.

3. Once it has steamed, your artichoke is ready to eat! I highly recommend peeling off each pettle and eating them as you peel, as this is where the most concentrated nutrients can be found. You hold the tougher ends of each petal and pull the meet off the bottom part with your teeth. Another yummy way is to dip the meaty end into a garlic butter dip, or garlic coconut oil for Vegan option. This is a patience game as you need to peel away all the pettles, they will get smaller (and hotter so watch those fingers) as you reach the centre heart of the vegetable. Once you get to the heart make sure to cut off the hairy layer called “the choke” and remove all these tiny filaments to avoid choking on them. Then dip your well-earned heart into your garlic dip and gobble it whole. Yummmm… and so concludes the artichoke experience.

You can find recipes online for other ideas on how to best season your artichoke leaves. Its also useful to note that artichoke hearts can also be found canned or jarred (remember glass jarred much better for your health then canned). This is a quicker way to access this nutritous gem to be used as an ingredient in stirfrys, pizza topping, dips, pastas, or just eaten on their own.

Cultivating Your Own Artichoke Patch

For those seeking a rewarding gardening experience, cultivating artichokes can be a fulfilling endeavor. These Mediterranean plants thrive in warm, sunny climates with well-drained soil. While they can be a bit finicky, the satisfaction of harvesting your own artichokes is unparalleled. Start by selecting a suitable location and preparing the soil with ample compost. Plant artichoke hearts in the spring, allowing ample space for their growth. Regular watering, especially during hot weather, is essential. With proper care, you can enjoy a bountiful harvest of these delectable vegetables.  

How to Plant & Grow Artichokes | Artichoke Plant Care

I hope this encourages more of you to dive into this health giving vegetable so it becomes a regular on your table and in your gardens. As always wishing you health and happiness,

Anna Campbell XO