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Nutrient Solid Artichokes

Artichokes are nutrient dense and contain 16 essential nutrients. Yet, only 25 calories in a medium one! The picture is an artichoke in bloom.

In spring and winter, look for a soft green color and tightly packed leaves.

In the summer they tend to be flared and cone shaped. In fall and winter they may be darker or bronze, or have a white scorched appearance due to frost.

They provide magnesium, chromium, manganese, potassium, phosphorous, iron, calcium, fiber, Vitamin C and folate.

They are low in calories and sodium, and have no fat and or cholesterol.

As part of a low-fat, high-fiber diet, they help reduce the risk of certain types of heart disease, cancers and birth defects.

Health Benefits

They are rich in manganese, which enhances thyroid function. Manganese helps the thyroid gland convert inactive thyroxine into active triiodothyronine, which boosts your metabolism and your mood.

Folate rich foods help lower cancer. Folate produces thymine, a building block of DNA repair. A shortage in thymine destabilizes DNA, which pumps cells for cancer development.

Insulin helps reduce bloat and other symptoms of irritable bowel syndrome.

The compounds cynarin and luteolin stimulate bile production which inhibits the formation of artery clogging cholesterol. This helps reduce LDL, the bad cholesterol.

Healthy Recipes

Veggie Dip

Ingredients and Instructions:

In a medium bowl, stir together:

   - 1 can (14 oz) of artichokes, drained and chopped
   - 1 cup mayonnaise
   - 1/2 cup roasted red peppers, chopped
   - 1 clove of garlic, chopped
   - 1/2 cup grated parmesan cheese

Garnish with chopped chives.
Serve with pita chips or assorted veggies.

Makes 8 servings

Stuffed Artichokes Italian

Hold artichoke hearts under water. Pull the leaves apart. Tuck bits of stuffing between the leaves. Place in a saucepan and drizzle with 1 tablespoon salad oil. Add water 1 inch deep, 1 sliced peeled garlic clove, 2 teaspoons salt. Cook until the leaves fall apart easily.

Stuffing

Mix together 1 1/2 cups of soft bread crumbs 3/4 cup grated Parmesan cheese, 1/2 teaspoon salt, 1/4 teaspoon pepper, 3 tablespoons minced parsley and 1/4 cup hot bouillion.

Vegetable Harvest by Patricia Wells brings the flavor and techiques of French cuisine into your kitchen.

Her recipes include vegetables, nuts, herbs, furits, and legumes.

She includes nutritional information for each recipe and they are very easy to follow and do.

If you like potatoes, one of my favorites is Lemon Roasted Potatoes with Bay Leaves.

The Vegetarian Family Cookbook by Nava Atlas is an excellent resource for great tasting vegetable recipes.

Because it is a vegetarian cookbook, you'll find exceptional recipes that are simple and easy to prepare and the ingredients are found at your local market.

If you have children and need some help getting them to eat their veggies, this is very kid friendly.

She has some great recipes for kid's breakfast meals and great lunches you can pack for them.