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Paleo Foods: Artichoke

Artichoke highlights

Artichokes are visually interesting, and fun to cook and eat. They’re in season during the winter and spring months, however can often be found year around. Canned artichoke hearts can be found in most grocery stores — however, be sure they are jarred in olive oil or another healthy oil.

These budding beauties can be grilled, boiled, steamed, or even cooked in a pressure cooker. After cooking, the pedals and heart are edible and ready to be dipped in mayo or a Paleo-friendly sauce. The top of the pedals are protected by thorns, but the thorns become soft after cooking.

Artichokes are quite high in fiber, Vitamin C, Vitamin K and folate. Whether served stuffed, or as a side dish to a main protein dish, artichokes can be quite filling and nutritious.

Nutrition Details

Nutrient1 cup cooked artichoke, absolute amount1 cup cooked artichoke, %DV
Vitamin C8.9 mg15%
Vitamin K17.8 mcg22%
Thiamin (Vitamin B1)0.1 mg4%
Riboflavin (Vitamin B3)0.1 mg6%
Niacin (Vitamin B5)1.3 mg7%
Folate (Vitamin B9)107 mcg27%
Magnesium50.4 mg13%
Phosphorus87.6 mg9%
Potassium343 mg10%
Copper0.2 mg8%
Manganese0.3 mg13%

Macronutrients Macros in Context

Here’s how 1 artichoke stacks up in the context of a typical Paleo meal:

Blue bars show the typical range in grams for a Paleo meal. For example, a Paleo meal usually includes 30-60 grams of fat, but where you personally fall in that range will depend on your preference.

Orange dots show how 1 artichoke fits into the typical nutrient profile of a Paleo meal.

Macros in Context - Fennel

Buying it Buy It

 

Cooking with it Cook It

BOIL

Rinse and trim artichokes and place in a pot of boiling water and allow to simmer for 30-40 minutes. Dip in melted butter or mayonnaise.

STEAM

Place artichokes on top of a steamer basket, cover and bring pot of water to a boil. Steam for 30-45 minutes.

ARTICHOKE HEARTS

Add canned artichoke hearts to a mayo-based tuna salad.

DIP

Combine artichokes, spinach and onion with a creamy base (mayonnaise, coconut milk, or even ground cashews) to create a delicious dip.

 

Recipe ideas Recipe Ideas

Chicken With Spinach And Artichokes

Chicken With Spinach And Artichokes

Spinach and Artichoke Dip

Spinach and Artichoke Dip

Chicken And Artichoke Panzanella

Chicken And Artichoke Panzanella

 




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