ARTICHOKESIngredient

of the Month

Presented by ACFEF Chef & Child Foundation and Clemson University

13 | MARCHINGREDIENT OF THE MONTH

The word “artichoke” is shared by three unrelated plants: the globe artichoke, Jerusalem artichoke (or sunchoke) and Chinese (or Japanese) artichoke. However, the globe artichoke is considered the true artichoke. The globe artichoke is actually a flower belonging to the perennial thistle family. The choke, which is the bunch of hairy fibers above the heart, is inedible. The edible part is the “flower bud” of the actual plant. The bud is a dark-green color with a tight leaf formation around the artichoke “heart” and stem. After being cooked, the artichoke tastes like a Brussels sprout, nutty and earthy but with only a hint of bitterness. It is fibrous and has a relatively strong flavor.

The plant originated in the Mediterranean region and was known by the Greeks and Romans as a delicacy, as well as an aphrodisiac. In the U.S., artichokes are almost exclusively cultivated in California. While they are harvested on the West Coast all year long, peak seasons are March and October. Artichokes are high in fiber, low in calories and contain no dietary fat. They are also a good source of vitamins and minerals, including potassium, vitamin C and magnesium.

Healthy ingredient contributionANTIOXIDANTS: Artichokes provide 10.3 grams of fiber per 120 grams (or one small artichoke). This is more than a third of daily fiber needs. Fiber is essential for a healthy digestive system, reduces the risk of heart disease and may prevent cancer in some people. MAGNESIUM: There is a good amount of magnesium in artichokes, which is used in many necessary body functions, such as making proteins, regulating temperature, building bones and releasing energy from muscle storage.POTASSIUM: Artichokes provide about 400 mg of potassium per serving. This mineral is important for electrolyte balance, which in turn affects heart rhythm, fluid balance and nerve function. It may also lower stroke risk for those who consume it regularly.PROTEIN: Although artichokes boast only four grams of protein, this is still a notable nutritional benefit. The U.S. Department of Agriculture encourages eating more plant-based proteins in a daily diet to reduce saturated fat and cholesterol intake. Because artichokes contain no fat or cholesterol, they are a good source of plant protein.VITAMIN C: Twenty percent of daily vitamin C needs are met with one serving of artichoke. Vitamin C is a water-soluble vitamin and functions as an antioxidant. This vitamin is also important to a healthy immune system.

Varieties and usesThe most common artichoke type for consumption is the globe artichoke. Today, there are more than 50 varieties grown around the world. The edible part, the bud, can be prepared in a variety of ways. Artichokes may be steamed until soft and then eaten by pulling each leaf away and dipping it in butter or other sauce before biting off the fleshy part. The heart can also be eaten in its entirety after being steamed, and is often the most desirable part of the bud. Artichokes can also be eaten after they have been marinated for a while in an herbed oil mixture. Typically, just the heart is marinated, and it has a soft, buttery texture. It has lots of flavor and goes well in salads and pasta dishes. Very small artichokes, also called baby artichokes, are choke-free and almost entirely edible. Processed artichoke hearts and bottoms are available canned (in brine or oil) as well as in jars (in an oil marinade). Artichoke hearts are also available frozen.

Fun Facts• In 1947, Marilyn Monroe, then still going by her given

name Norma Jean, was crowned Castroville’s first Artichoke Queen.

• One artichoke plant can produce more than 20 artichokes per year.

• Artichoke leaves can be ground up and made into tea which is popular in Vietnam.

• In Roman mythology, Jupiter fell in love with a woman he turned into Goddess Cynara. When she wanted to return to earth, he sent her back as an artichoke for eternity.

• Ciro The Artichoke King Terranova was a New York gangster and one-time underboss of the Morello crime family. He was said to have terrorized artichoke producers to make a profitable income in the 1920s by buying crates of artichokes cheaply and marking them up 40 percent.

13 | MARCHINGREDIENT OF THE MONTH

StorageFresh artichokes can be stored unwashed in a plastic bag in the refrigerator for up to one week.

AMERICAN CULINARY FEDERATION180 Center Place Way

St. Augustine, FL 32095800.624.9458 | www.acfchefs.org

INGREDIENT OF THE MONTH 13 | MARCH

Serving sizeOne medium artichoke contains 60 calories, 0 grams fat, 7 grams fiber and 4 grams protein, while also providing 10 percent of the recommended daily value (DV) for iron and 25 percent for vitamin C.

1) Combine water and lemon juice in large bowl. Working with one artichoke at a time, cut off stem to within ¼-inch of base; peel stem. Remove bottom leaves and tough outer leaves, leaving tender heart and bottom; trim about 1 inch from top of artichoke. Cut each artichoke lengthwise into quarters. Place artichoke quarters in lemon water. 2) Heat olive oil in large skillet over medium heat. Drain artichokes well; pat dry. Add artichokes to pan. Cover; cook 10 minutes or until tender. Uncover. Increase heat to medium high; add shrimp. Cook 2 minutes or until shrimp are done. Place artichokes and shrimp in medium bowl; sprinkle with salt and pepper.

1) Preheat oven to 350°F.2) Arrange asparagus in single layer on baking sheet. Drizzle with 2 teaspoons oil; sprinkle with ¼ teaspoon salt and 1/8 teaspoon pepper. Toss well to coat. Bake at 400°F for 12 minutes or until tender. 3) Combine roasted asparagus and remaining salt and pepper with next 5 ingredients (arugula through garlic) in food processor; pulse 2-3 times to coarsely chop. With motor running, slowly add the oil, and process until smooth.

RECIPE

Yield: 6 servings

Calories: 320 Fat: 13g Sat. Fat: 3g Carbs: 32g

Sodium: 660mgFiber: 7g Sugars: 3gProtein: 17g

Vitamin A: 8% Vitamin C: 20% Calcium: 15% Iron: 20%

ARTI C H O KE AN D S H R I M P Q U E SAD I L LAS

1½ cups water1½ tablespoons fresh

lemon juice1 pound (about 8) baby artichokes 2 teaspoons extra-virgin

olive oil6 ounces large shrimp,

peeled and deveined¼ teaspoon salt¼ teaspoon ground

black pepper6 (8-inch) whole-wheat

flour tortillasCooking spray½ cup Asparagus Almond

Pesto (recipe below)3 ounces feta cheese,

crumbled

Asparagus Almond Pesto 1 pound asparagus, trimmed

and cut in 1-inch pieces¼ cup + 2 teaspoons extra-

virgin olive oil, divided½ teaspoon salt, divided¼ teaspoon ground black

pepper, divided1 cup packed arugula¼ cup almonds¼ cup grated

Parmesan cheese1 tablespoon fresh

lemon juice2 garlic cloves, chopped

This recipe was created and tested by Clemson University’s Culinary Nutrition Undergraduate Student Research Group.

Nutrition Information

Ingredients:

Contributions to this article were by Alexandra Munson. The following recipe was created and tested by Clemson University’s Culinary Nutrition Undergraduate Student Research Group.

3) Coat one side of each tortilla with cooking spray. Place tortillas, sprayed side down, on work surface; spread with pesto. Top half of each tortilla with shrimp, artichokes and cheese. Fold tortillas in half, pressing gently.4) Heat large nonstick skillet or grill pan over medium heat. Cook quesadillas, two at a time, for 4-6 minutes or until browned and heated through, turning once.

Directions for asparagus almond pesto