In recent weeks you have noticed that the artichoke season has arrived!
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.
- Its nutritional properties:
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 for 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
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.
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. !