By Irene Hayton and Carol Song

At this time of the year, artichokes can easily be found in the produce section of the grocery stores. Many people have never tried them, which is a shame because these nutritious vegetables are actually easy to cook and fun to eat.

Although artichokes are harvested throughout the year, the peak crops are in the spring, from March through May, and to a lesser extent in October. Spring artichokes should be a soft green colour, while those harvested in the fall and winter will be darker, more like an olive green. Choose those that feel heavy and that have tightly closed fleshy, firm leaves. Avoid ones that are turning brown or that look dry and woody.

Fresh artichokes will keep for 4 to 5 days in the refrigerator, unwashed and uncut, wrapped well in a perforated plastic bag. Once cooked, they’ll keep for up to 2 days in the refrigerator.

How to Cook an Artichoke

To prepare an artichoke for cooking, first rinse it under running water; drain well. Cut off the stem so that it’s flush with the base. Slice off the top one inch (2.5 cm) of the artichoke, and then peel away the bottom three or four layers of leaves, until you can see the tender yellow-green leaves underneath. The tough bottom leaves are bitter-tasting and have very little “meat.” Cut off the sharp point from each leaf using scissors or a sharp knife. Discard all the parts that you have cut or peeled off the artichoke. Place the prepared artichoke in a bowl of cold filtered water that contains the juice of half a lemon–this helps to prevent discoloration while you prepare the cooking water or additional artichokes.

Fill a small pot half-full with filtered water. (Use a larger pot—and more lemons—if you’re cooking more than one artichoke.) There should be enough water in the pot to cover the bottom half of the artichoke. Squeeze the juice of half a lemon into the water and add a pinch or two of sea salt. Bring the water to a boil, and then reduce the heat so that it’s simmering gently. Place the artichoke, base down, in the water and simmer for 20 to 40 minutes, depending on the size, or until the lower leaves pull away easily. Be careful not to overcook the artichoke or it’ll be mushy.

How to Eat an Artichoke

Now this is the fun part; in fact, many kids like eating artichokes, not only because they taste good, but because they get to use their hands! To eat an artichoke, peel off one leaf at a time and hold the pointed end between your fingers. Using your front teeth, scrape off the “meat,” the fleshy edible part, inside the base of the leaf. Discard the rest of the leaf and continue this process with the remaining leaves until you reach the fuzzy choke in the centre. Use a spoon to scoop out the choke, leaving you with the heart, the edible base of the artichoke. Many people consider this the best part. Cut it up, sprinkle it with sea salt, and enjoy!

Although artichokes taste great with just a little sea salt, some people like to dip the leaves and the heart in garlic butter. For a healthier alternative, you can make a dressing by mixing one part Udo’s Choice Ultimate Oil Blend with two parts pure apple cider vinegar or fresh lemon juice, a pinch of sea salt, and a minced clove of garlic, if desired.

Trimmed, fresh artichokes can also be steamed. Once they are boiled or steamed, artichokes can be stuffed and baked. The hearts can also be used in salads, stir-fries, dips, and casseroles.

See this month’s Health Tip for more information on artichokes.