- Baked, stuffed artichokes, from Robin's book, Quick-Fix Meals.
I adore artichokes. Every part of them, from the outer leaves to the tender hearts. They remind me of being a kid because my mom always stuffed and baked them for my birthday. Tender leaves brimming with nutty bread crumbs and Parmesan cheese. A quick slide across the teeth and my palate was in heaven. She also made chocolate cake, but that’s a different blog post.
You should love artichokes too because they’re loaded with nutrients, such as: Potassium, vital for maintaining normal heart rhythm, fluid and salt balance and muscle and nerve function. One medium artichoke provides over 400 milligrams of potassium (as much as a small banana). Magnesium, used for building bones, making proteins, releasing energy from muscles and for regulating body temperature. Vitamin C, a potent antioxidant that protects the immune system and helps form collagen, which gives structure to bones, cartilage, muscle and blood vessels. Fiber (over 10 grams per artichoke), which helps maintain a healthy digestive system, lowers cholesterol, stabilizes blood sugar, reduces heart disease and cancer risk and helps you feel full, aiding weight control.
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Fresh artichokes are a classic spring treat, but you can enjoy artichoke hearts all year long.
What Are Artichoke Hearts?
Buried within the rough leaves of an artichoke, is the sweet and tender “heart.” These little treasures have a buttery texture and earthy flavor that you can deepen with olive oil and garlic or liven up with a squirt of fresh lemon. You can find them bagged and frozen, canned in water or jarred, marinated in olive oil and spices. The oil-packed ones are a little higher in healthy fat but draining the oil will help save some calories.
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- Ina Garten's Brussels Sprouts
When you eat the rainbow, you get a rainbow of nutrients, so each month, we’re offering up 10 ways to eat foods of a different color. With both St. Patty’s Day and spring just around the corner, what better color to focus on than green? March is also National Nutrition Month and this year the focus is eating a variety of colors, so be sure to check out some yummy orange and red-colored foods, too.
10 ways to eat more green »
We love our artichokes here at Healthy Eats (have you seen our splashy banner above?), but we know they can be a pain to prep. Use your extra time this weekend to try this steamed artichoke dish. Serve them as a side, appetizer or in place of chips and dip. Believe us, you won’t get fiber, vitamin C, folate, vitamin K and magnesium from any packaged snacks.
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