Spring Ingredient Essentials: Artichokes

Hailed as an aphrodisiac in the 16th century, artichokes were thought to enhance sexual power and were reserved only for male consumption. Luckily today, everyone can enjoy the benefits of these green gourmet globes. Antioxidant rich artichokes clock in at just 60 calories per medium head, are rich in vitamin C, potassium, calcium and iron, and pack a whopping 7 grams of fiber and 4 grams of protein per serving. Talk about delicious and good for you too!

How do I pick the best artichokes?

You can find artichokes in an array of colors: from green to purple. Look for firm, hefty artichokes that are fresh and full of moisture. Besides heft, there are a few ways to determine freshness: if you squeeze an artichoke and it squeaks or if you bend an outer bract (petal) and it snaps off cleanly, the artichoke is fresh. Steer clear from globes that may appear dehydrated or shriveled. Choose the brightest, most colorful artichokes you can find. They all have the same great taste no matter the size.

Harvesting your own artichokes allows you to have the freshest picks. The buds should be bright and the bracts should be tightly closed. Buds are harvested in the summer, cut from the top of the plant, once they are large and plump but before their bracts start to open. Regardless of size, buds should be cut with a 1/4 inch of stem attached.

What can I make with artichokes?

We’ve all had spinach and artichoke dip, but artichokes are a lot more versatile than that. Grilled, steamed, baked, stuffed or fried, they can be part of your appetizer or your main course. To preserve the artichokes coloring refrain from using aluminum or cast-iron as it leads to discoloration. To prepare the artichoke for cooking, first discard the smaller leaves attached to the base of the bud.  Cut off the top 1/3 of the bud and peel or cut back the outer, tough layer of the stem. It’s that easy.

And storage? Fresh artichokes will last in a plastic ziplock bag, unwashed, for up to a week, while the cooked version will last only 4 days. Whole artichokes can be frozen for up to 6 months after being washed, drained, wrapped tightly with plastic wrap and stored within a ziplock bag or air-tight freezer safe container. With these tips you can extend the life of your fresh artichokes and enjoy them well past their peak season.

Recipes to try include: Artichokes with Jalapeno Cilantro Vinaigrette, Vegetable Paella, Tomates Rellenos con Bonito y Alcachofas and Alcachofas y Setas Coca.