artichokes

An Italian love story that flatters your liver.

The Italians have a special relationship with the artichoke - it is not just a simple vegetable, but a real treasure of their cuisine. Whether fried, stuffed or marinated, the artichoke is a symbol of enjoyment, mindfulness and healthy eating in Italy. Preparation may seem complicated at first glance, but that is exactly what the Italians appreciate: the joy of cooking and the reward when the tender core melts on the tongue.

Artichokes are not only a culinary delicacy, but also a real power food with numerous health benefits. Originally from the Mediterranean, artichokes have conquered their place on plates around the world. But where do these unique plants come from, what is in them, and how do you best prepare them? In this article, you will learn everything you need to know about artichokes - from their origins to their health benefits and practical preparation tips.

A Mediterranean plant conquers the world

Artichokes (Cynara scolymus) have a fascinating history that goes back to ancient Greece and Rome. Even then, they were valued for their digestive and liver-strengthening properties. Artichokes originally come from the Mediterranean countries and are still an important part of Italian and Spanish cuisine today.

Italy is the world's largest producer, supplying around 30-35% of global artichoke production. This is followed by Egypt and Spain, which also supply significant quantities to the world market. These three countries together account for around 60-65% of global production. Other important producing countries are Peru and Argentina, which underlines the importance of the artichoke outside of Europe. In total, these five countries account for over 85% of global production.

Nutrient power: What's in the artichoke?

In addition to their traditional use in the kitchen, artichokes are also known in natural medicine: the leaves of the plant contain cynarin, an active ingredient that stimulates bile production and can help with digestive disorders. Recent studies are also investigating the potential of artichoke extract to lower cholesterol levels and support liver health. They are also a good Source of vitamins and minerals, including:

• Vitamin C: Strengthens the immune system and promotes wound healing.
• Folic acid: Important for cell division and especially important for pregnant women.
• Magnesium: Supports muscle function and the nervous system.
• Potassium: Regulates fluid balance in the body and is important for heart health.
• Antioxidants: In particular, the cynarin contained in artichoke extract helps to relieve the liver and regulate cholesterol levels.

Fresh or canned: which is better?

When it comes to choosing between fresh artichokes and canned artichoke hearts, the decision often depends on the planned preparation and personal preference.

• Fresh artichokes: They offer the best flavor and tend to contain more nutrients than their canned counterparts. Fresh artichokes also retain higher levels of antioxidants and vitamin C, some of which can be lost during canning. When buying fresh artichokes, make sure the leaves are firm and closed, and the plant as a whole feels heavy in the hand. Fresh artichokes should ideally be consumed within a few days of purchase.
• Canned artichoke hearts: They are convenient and are particularly good for salads or quick meals. However, depending on the preservation method, they may contain fewer vitamins. The sodium content can also be higher in canned artichokes, so it is advisable to rinse them thoroughly before eating. Despite these differences, however, pickled artichokes retain many of their health benefits, including high fiber content.
  

Preparation and storage: How to preserve the nutrients

Artichokes can be prepared in a variety of ways, each method bringing out its own flavors and textures. One of the best ways to preserve all of their nutrients is by steaming.

• Steaming: To steam artichokes, bring a large pot of water to a boil, then place the artichokes in a steamer basket. Reduce the heat and steam over medium heat for about 30-40 minutes, until the leaves are easy to peel. Steaming preserves most of the nutrients and makes the artichokes extra tender and flavorful.
• Cooking and grilling: Artichokes can also be boiled in salted water or prepared on the grill. However, some nutrients can migrate into the water during cooking, so it is a good idea to reuse the cooking water as a base for sauces or soups. Grilled artichokes develop a smoky flavor and a crispy texture.

When storing fresh artichokes, it is important to keep them in a cool, dry place. Wrapped in a damp cloth, they will keep in the refrigerator for up to a week. Canned artichokes should be stored in an airtight container after opening and consumed within a few days.

Artichoke Extract: A Natural Helper for Health

The extract from the leaves of the artichoke has gained a firm place in the world of dietary supplements in recent years. Many people use it to support liver function and regulate cholesterol levels. The special effect of the artichoke extract lies in its high concentration of bioactive ingredients such as cynarin and luteolin, which have been proven to have anti-inflammatory and antioxidant properties.

These active ingredients promote the production and drainage of bile, which relieves the liver and improves the digestion of fats. They can also help protect liver cells from damage caused by free radicals. Studies have shown that artichoke extract can have a positive effect on blood cholesterol levels: it helps to lower harmful LDL cholesterol levels while increasing "good" HDL cholesterol. A 2018 study found that regular intake of artichoke extract over twelve weeks led to a significant reduction in total cholesterol and triglycerides (study with 100 subjects, Journal of Medicinal Food, 2018).

When choosing a high-quality artichoke extract, there are a few important points to consider:

1. Standardized extract : Make sure the product contains a standardized extract that guarantees a certain level of cynarin (e.g. 2.5%) or other active ingredients. This ensures that you are getting the desired effect and not just taking any amount of dried plant material.

2. Purity and additives : A good product should be free of unnecessary additives, fillers or preservatives. Many low-quality preparations contain such substances to reduce manufacturing costs or to stabilize the tablet and capsule form.

3. Organic quality : If possible, choose an organic product. This way you can be sure that the artichokes were grown without the use of pesticides or chemical fertilizers, which is especially important since chemical residues could be concentrated in the extract.

4. Transparent information from the manufacturer : Reputable manufacturers provide precise information about the origin of the raw materials, the manufacturing methods and the active ingredients contained. Products that do not present this information transparently should be consumed with caution.

5. Clinical studies and certificates : Products that can prove their effectiveness through independent clinical studies are usually the better choice. Also look for certificates such as the GMP seal (Good Manufacturing Practice), which guarantees high quality standards in production.

Recipe ideas:

Here are three simple and delicious recipes with artichokes that can easily be integrated into your daily routine:

1. Mediterranean artichoke salad

Ingredients:

• 1 jar of artichoke hearts (preserved in oil)
• 1 handful of cherry tomatoes, halved
• 1 small red onion, finely chopped
• 1/2 cucumber, diced
• 100 g feta cheese, crumbled
• 2 tablespoons black olives, pitted and chopped
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• salt and pepper to taste

Preparation:

1. Drain the artichoke hearts and cut into bite-sized pieces.
2. In a large bowl, combine the artichokes, cherry tomatoes, onion, cucumber, feta cheese and olives.
3. For the dressing, mix olive oil, lemon juice, salt and pepper and pour over the salad.
4. Sprinkle with fresh parsley and mix well.
5. Let the salad sit in the fridge for about 15 minutes and then enjoy.

Tip: This salad is a great side dish to grilled meat or fish and is also easy to prepare and store in the fridge.

2. Creamy Artichoke Pasta

Ingredients:

• 250 g whole grain pasta (e.g. penne or spaghetti)
• 1 jar of artichoke hearts (preserved in oil), drained and roughly chopped
• 1 garlic clove, finely chopped
• 200 ml cream (or a plant-based alternative)
• 50 g grated Parmesan cheese (or a vegan alternative)
• 2 tablespoons olive oil
• juice of half a lemon
• 1 teaspoon dried oregano
• salt and pepper to taste
• Fresh basil for decoration

Preparation:

1. Cook the pasta in salted water until al dente according to the instructions on the packet.
2. Heat the olive oil in a pan and fry the garlic briefly until it smells fragrant.
3. Add the chopped artichoke hearts and sauté over medium heat for about 3-4 minutes.
4. Add the cream, lemon juice and oregano and mix well. Simmer for another 5 minutes until the sauce thickens slightly.
5. Stir in the Parmesan and season with salt and pepper.
6. Add the drained pasta to the sauce and mix well.
7. Garnish with fresh basil and serve immediately.

Tip: For an extra portion of vegetables you can add spinach or peas.

3. Baked artichokes with garlic and herbs

Ingredients:

• 4 fresh artichokes
• 4 tablespoons olive oil
• 3 cloves of garlic, finely chopped
• 1 lemon, sliced
• 1 tablespoon fresh thyme leaves
• 1 tbsp fresh rosemary needles, chopped
• salt and pepper to taste
• 50 ml white wine or vegetable stock

Preparation:

1. Preheat the oven to 200°C.
2. Wash the artichokes, remove the hard outer leaves and cut off the stems. Trim the tips of the leaves with scissors.
3. Halve the artichokes lengthwise and remove the hay in the middle with a spoon.
4. Place the artichoke halves in a baking dish and top with lemon slices.
5. Sprinkle the garlic, thyme, rosemary, salt and pepper over the top. Drizzle with olive oil and pour in the white wine or vegetable stock.
6. Cover the baking dish with aluminum foil and bake the artichokes in the oven for 30-35 minutes, until tender.
7. Remove the foil and bake for another 5-10 minutes, until the artichokes are lightly browned.
8. Serve hot – as a side dish or light main course.

Tip: The baked artichokes taste particularly good with a dip made from Greek yoghurt, lemon juice and fresh herbs.

Bon appetit!