Photo by Tzu Chi Hawaii
Heart of the Matter
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Whole steamed artichokes need a little help, flavor-wise, thus the usual accompanying dips of melted butter, aioli or mayonnaise.
With this preparation, fresh herbs and garlic cloves stuffed between the leaves step up the taste. Further seasoning with a sprinkle of salt, freshly ground black pepper and good extra virgin olive oil make it likely you can skip the high-calorie dips.
Artichokes are the immature flower heads of a thistle plant before they bloom into a lovely lavender blossom. The main harvest for this fiber-rich vegetable is in the spring, with a second crop right about now, in October.
Select artichokes that are heavy and have thick leaves that are tight and not separated.
Artichokes with Herbs and Garlic
| Ingredients: |
• 15 cloves garlic, peeled and smashed
• 3 whole artichokes (8-10 ounces each), cleaned and trimmed
• 15 fresh herb sprigs (marjoram, thyme and tarragon all work well)
• Salt and black pepper, to taste
• 2 tablespoons extra virgin olive oil
• 1 tablespoon vinegar
• Melted butter, aioli or mayonnaise, for serving, optional |
| Directions: |
Smash garlic cloves 10 minutes before you clean the artichokes so the heart-healthy chemical allicin has time to develop.
Pull the leaves of the artichoke open. Push an herb sprig down and across 2 leaves. Push a garlic clove between the next leaf. Continue, alternating between herbs and garlic.
Sprinkle salt and pepper over each artichoke, then a light drizzle of oil around the vegetable (a plastic condiment bottle makes distributing the oil easier).
Place artichokes in a steamer above a pot filled with a few inches of water. Add vinegar to the water to prevent discoloration and give a mild tang. Cover pot.
Turn heat to high till water boils and vigorous steam is produced. Reduce heat to medium; steam 40-45 minutes, or until a leaf can easily be plucked from an artichoke.
Serve with butter or other dipping sauce, if using. After leaves are removed, scoop out the prickly choke to reach the heart. Serve 3. |
Approximate Nutrient Analysis per serving (not including sprinkled salt or optional dipping ingredients): 140 calories, 9 g fat, 1.5 g saturated fat, 0 mg cholesterol, 50 mg sodium, 13 g carbohydrate, 4 g fiber, 1 g sugar, 3 g protein.
Nutritional analysis provided by Joannie Dobbs, Ph.D., CNS.
The Buddhist Tzu Chi Foundation is an international nonprofit with a local office in Kaimuki. Its mission of community service includes the promotion of a healthy vegetarian lifestyle. To learn more, visit facebook.com/hawaiitzuchi or call 808-737-8885.