Cooking With Artichokes

Intimidated by artichokes? Don’t be! They’re easy to cook with and full of gut-friendly nutrition.

Cooking with artichokes can be a little daunting at first sight. Their tough outer layers and prickly leaves aren’t the most approachable and the thought of trimming, removing leaves, cutting into them and finding the craveable center heart can feel like a lot. 

But, once you get past their tough exterior, artichokes are actually quite manageable and delicious — and versatile! The spring vegetable can be steamed, grilled, braised, stuffed and baked.

Here’s what you need to know about cooking with artichokes.

Health Benefits of Artichokes

Good for the Gut: Artichokes are great for gut health. They’re rich in prebiotic fiber, feeding the good bacteria in your gut, helping to maintain a healthy microbiome which can improve digestion and prevent constipation.

A Digestive Powerhouse: Artichokes contain compounds that can stimulate bile production, which aids in the digestion of fats. This is helpful for people with digestive disorders or those looking to improve digestion.

Antioxidants All Day: Artichokes are packed with antioxidants like polyphenols, which can help reduce inflammation in the gut. Struggling with irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD)? Artichokes are your friend.

Bloat Be Gone: Artichokes have been shown to help soothe the digestive tract and reduce symptoms like bloating and indigestion. The fiber content helps regulate bowel movements and can ease constipation, while antioxidants help calm inflammation.

Liver Love: The compounds in artichokes, such as cynarin, are believed to support liver function. Since the liver plays a key role in detoxifying the body and processing nutrients, a healthy liver can contribute to better gut health.

Ready to add these green globes of goodness to your grocery list? Here are a few easy artichoke recipes to get you going.

Artichoke Recipes

Tips for Cleaning Artichokes: If you’re using fresh artichokes, be sure to remove the tough outer leaves, trim the top, and cut off the stem. Once cut, rub the artichokes with lemon to prevent browning.

Basics: Steamed Artichoke

Couldn’t be easier, so delicious and makes for a great first course.

Directions: Cut the stem and spiky outer leaves off. Steam artichoke in a pot of boiling water for about 45 minutes. When the leaves come out easily, the artichoke is done. It’s that simple!

Serve with aioli or melted butter.

Breakfast: Artichoke Heart Frittata

Modified from New York Times Cooking

• 1 can of artichokes, chopped OR 1 package of frozen artichokes, chopped
• 8 eggs
• 2 tablespoons low-fat milk or nut milk
• salt, preferably kosher salt
• freshly ground pepper
• 2 tablespoons extra virgin olive oil
• 2 garlic cloves, minced
• 3 tablespoons minced Italian parsley or dill

Beat the eggs in a medium bowl. Whisk in milk, about ½ teaspoon salt and freshly ground pepper to taste.

Heat oil over medium-high heat in a 10-inch, heavy nonstick skillet, and add the artichokes. Cook, stirring often, until golden brown, about five to eight minutes. Add the garlic, and cook for another 30 seconds to a minute until fragrant. Stir in the herbs and season with salt and pepper. 

Pour in egg mixture. Swirl the pan to distribute the eggs evenly. Shake the pan gently, tilting it slightly with one hand while lifting up the edges of the omelet with a spatula in your other hand, so that the eggs run underneath during the few minutes of cooking.

Turn heat down to low, cover (use a pizza pan if you don’t have a lid that will fit your skillet) and cook 10 minutes, shaking the pan gently every once in a while. From time to time, remove the lid and loosen the bottom of the omelet with a wooden spatula, tilting the pan so that the bottom doesn’t burn. Instead it should turn a deep golden brown. Meanwhile, heat the broiler.

Finish the omelet under the broiler for one to two minutes, watching very carefully to make sure the top doesn’t burn. Serve hot, warm or room temperature.

Appetizer: Easy Artichoke Tapenade

Modified from Fork in the Kitchen

• 1 can of artichokes, chopped OR 1 package of frozen artichokes, chopped
• ¼ cup green olives, pitted
• 1 clove garlic
• 1/2 tablespoon fresh lemon juice
• 1/2 tablespoon high-quality olive oil
• Salt and pepper, to taste

Add the artichoke hearts, green olives, garlic, lemon juice and a pinch of salt to the bowl of a food processor. Pulse together until coarsely combined, then drizzle in the olive oil. Continue pulsing until smooth and combined. Adjust salt and pepper to your liking.

Serve with flatbread, seed crackers or socca.

Dinner: Lemon Chicken Artichoke Skillet

Modified from Half Baked Harvest

• 4 chicken cutlets or small breasts
• ¼ cup gluten-free flour
• 2 tablespoons onion powder
• 1 tablespoon garlic powder
• 2 tablespoons extra virgin olive oil
• 4 tablespoons salted butter
• 1 lemon, sliced + 1/3 cup lemon juice
• 2 cloves garlic, chopped
• 2 tablespoons fresh thyme leaves
• 1/2 cup chicken broth
• 2 cups baby spinach
• 1 jar (12 ounce) marinated artichokes, quartered (or 6 fresh artichokes trimmed, steamed and hearts removed)
• 1/4 cup almond milk or preferred nut milk

Preheat oven to 400° F. Season the chicken with salt and pepper. Place the flour, onion powder, and garlic powder in a shallow bowl and dredge the chicken through the flour mix.

Heat 2 tablespoons olive oil and the chicken in a large skillet set over medium-high heat. Sear on both sides until golden, about 5 minutes per side. Remove the chicken from skillet and add butter, lemon, garlic, thyme. Cook for 2 minutes. Add lemon juice, broth and spinach. Slide the chicken and any juices left on the plate back into the skillet. Add the artichokes and almond milk. Simmer 2 minutes.

Bake for 5 minutes until the chicken is cooked through. Serve over cauliflower rice.

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