My earliest memory of artichokes would have to be when I was about 3 or 4 and my parents were having a dinner party. I wandered into the dining room and my dad gave me a taste from his plate. It was an artichoke leaf dipped in mayonnaise, which is still my favorite artichoke dip. Yum. I was instantly hooked. These days Iadd a little horseradish, just a bit, to my mayonnaise, for some added zip.

I found a few quick facts from the California Artichoke Advisory Board:

*Almost all the artichokes grown in the US are grown in California, with 75% grown in Monterey County.

*Artichokes are members of the Sunflower family, the thistle tribe.

*A good-sized, fully-grown artichoke plant can reach 6 feet in diameter, with a height of 3-4 feet.

*The edible part of the artichoke is it’s flower bud.

*Artichokes have only 25 calories. They are high in potassium with 170 milligrams per serving. They are a good way to get vitamin C, folate, and magnesium.

*One serving has 6 grams of dietary fiber.

*Artichokes contain the powerful phytonutrients Cynarin and Silymarin, which are anti-oxidants that promote good liver health.

If you are lucky enough to live near a Raleys market, like me, artichokes are currently on sale for 88 cents!

Image credit: All Posters.com

In  study sponsored by Lichtwer Pharma, a German manufacturer of herbal supplements, UK researchers found that a preparation of artichoke leaf extract helped decrease cholesterol levels in healthy adults with raised cholesterol levels.

Plasma total cholesterol levels dropped on average 4.2 per cent and increased by 1.9 per cent among the control group, making a 6.1 per cent differential.

These results were observed in test subjects who were given four 320mg Lichtwer Pharma-branded (Cynara) supplements per day for 12 weeks. Seems to be a lot, for so little an effect, but hey, every little bit counts, and who knows what the effects may be if one continues to take the supplements for extended periods?

According to the researchers,

“This study provides further evidence that ALE may help reduce plasma total cholesterol in adults with mild to moderate hypercholesterolemia. It is suggested that the type and amount of extract used, in addition to the apparent positive health status of the study population, may have affected the observed magnitude of this response.”

For further reading, you may want to read the manuscript published in Phytomedicine, doi:10.1016/j.phymed.2008.03.001.

Photo: from Nutricenter

I discovered the joy of eating artichokes just a few years ago. I like it best simply boiled whole, and each shell peeled off and dipped in garlicky creme fraiche. Yeah, I know, not exactly the healthiest dip, but as I ony seldom have it, I allow myself such rare indulgences.

Did you know that artichokes are nutrient dense?

Artichokes are an excellent source of dietary magnesium, fiber, and the trace mineral chromium. They are also a very good source of vitamins A and C, folic acid, biotin, niacin, riboflavin, thiamine, potassium, the trace mineral manganese, and a carbohydrate that is in the form of insulin.

In addition, artichokes have also been demonstrated to impart a wide range of health benefits:

It is known to positively help poor liver function (thus helping to lower the blood cholesterol), arteriosclerosis, gout, supports the treatment of hepatitis and improves the gall secretions. It can slightly lower the blood sugar, improve the appetite and digestion, is diuretic and may help some migraine conditions (most especially those caused by toxins in the blood). As it helps the body rid itself of excess water and moves toxins it also has the added side effect of an improved skin luminosity.

Wow, what a superfood indeed. Hm, got artichoke recipes to share?

Here’s a quick, healthy and easy tip from Yahoo Food to prepare antioxidant packed salads: toss in artichokes, radishes, broccoli, red chicory, or leeks, season with herbs such as sage, rosemary and thyme, a dollop of olive oil, perhaps some other spices… and voila! You’ve got yourself a fresh salad that’s packed with lots of antioxidants.

Check out the recipe for Cool Beans Artichoke Salad, as well as other ways to serve artichokes. There’s more to artichokes than just served with dips!