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Artichoke
The artichoke season is still here!
But do you know this vegetable well ? Its benefits ?
How to cook it ? For you, all the answers to your questions ...
This vegetable is a domesticated and cultivated thistle whose inflorescence is consumed before the flowers develop.
It is certainly richer in carbohydrates than the average of other vegetables with 7.6%. It provides 40 kcal per 100 g. Some of the carbohydrates are in the form of inulin, which cannot be assimilated and which acts as a fiber and is fermented by the bacterial flora of the colon.
Inulin is qualified as a prebiotic which has a beneficial action for the transit but beware of too large a quantity, the artichoke can cause intestinal disorders.
The artichoke is above all an antioxidant thanks to its phenolic compounds, it prevents certain diseases including cancer. It is also rich in potassium (which promotes renal elimination), rich in iron, calcium and magnesium. Not to neglect : folate is strongly present which is favorable for pregnant women during the first trimester of pregnancy.
If you have water retention, do not hesitate to consume this vegetable !
Recipe ideas :
As a starter or as an accompaniment : boil this vegetable in salted water and serve it with a homemade vinaigrette : vinegar, lemon juice , olive oil and mustard Another idea of sauce : mix the eggplant (baked in the oven beforehand), artichoke funds, sundried tomatoes, a vegetarian bouillon cube, garlic and parsley.
Sauce for your pasta : garlic and olive oil and sauté artichoke bottoms (you can add mushrooms and parsley).
Artichoke cream : Recipe : Ingredients : Artichokes, 1 white onion, 1 tablespoon of 15% fat cream, salt, pepper and parsley. Preperation : Melt the onion in a non-stick pan. Add the artichokes. Once golden, add water and allow to boil. Cook for 15 min . Mix and add the cream and herbs.
Stuff : remove the leaves from the outside and split it lengthwise until halfway up. You can stuff it : onions + celery, or mushrooms + onions , but also meat, seafood or fish. You can add cheese and brown it !
For cheese lovers
Recipe : Ingredients for 4 people - 110 kcal per portion
2 artichoke bottoms per person
150 g of 45% fat goat cheese
1 tablespoon of olive oil
½ lemon juice
Salt, pepper and chives
Preperation :
In boiling salted and lemon water : put your artichokes and cook for ten minutes.
Turn on your oven grill
In a bowl : mix the goat cheese, olive oil, chives, salt and pepper.
In a baking dish, place your artichokes and spread the cheese mixture over them.
In the oven for a good 5 minutes, brown everything.
Serve hot
Easy and light recipe… and Bon Appétit !
The artichoke will be the seasonal vegetable until the end of September so take advantage of its benefits, cook it and innovate your culinary preparations. !
