Do you pass by fresh artichokes at the store and wonder why anyone would buy them – or how to cook them?
This month, we’re spotlighting artichokes as our Superfood of the Month – because they’re one of the most fiber-rich, antioxidant-packed vegetables you can eat.
Artichokes are one of those foods that many people fear before they fall in love. But if you enjoy eating with the seasons (and we hope you do!), March is the perfect time to enjoy this unique and nutrient-rich vegetable!
Whether you’ve been intimidated by artichokes in the past or you’re already a fan, this month we’re diving deep into what makes them a superfood – and how easy they can be to prepare and enjoy.
What Is An Artichoke – Really?
Artichokes are edible flower buds harvested before they bloom. One plant can produce more than 20 artichokes per year. The United States is the leading producer of artichokes in the world, with California accounting for almost all of the U.S. commercial production. Castroville, CA is even called the “Artichoke Capital of the World.”
They’re packed with nutrients and flavor – and in many parts of the U.S., March through May marks peak season for fresh artichokes.
Fun fact: they’ve been cultivated since ancient times and were once prized for their medicinal and culinary value. A perfect example of Food as Medicine!
Health Benefits of Artichokes
Artichokes are more than just tasty – they bring some serious nutrition to the table:
- High in fiber – great for digestion and blood sugar balance (a medium artichoke has about 7 grams)
- Antioxidants galore – even more than some berries and dark chocolate
- Vitamins K, C, and folate – support immune, bone, and heart health
- Cynarin compound – helps support liver and kidney function
- Just around 60 calories per medium artichoke!
Even better? Like so many other veggies, all these nutrients work together to naturally nourish our bodies.
Is fresh really worth it?
Until a few years ago, I will admit we were intimidated by fresh artichokes. Once we overcame our fear, our eyes were opened to how flavorful and delicious fresh artichokes can be, especially when grilled or roasted.
And, when you get to the heart of a freshly grilled artichoke (the heart is completely edible), it is AMAZING! After grilling some a few years ago, our son even asked, “Why haven’t we had these sooner?!”
Check out our video to see for yourself how easy it is to make Garlic Lemon Grilled Artichokes.
How to Choose and Prepare Fresh Artichokes
They may seem intimidating, but once you know a few simple steps, they’re surprisingly easy to enjoy:
Selecting artichokes
- Look for compact, tight heads with vibrant green leaves.
- To maximize freshness, keep them in a bag in the refrigerator.
- Heavier artichokes usually mean more edible heart – a treasure worth seeking out!
Cooking made easy
- Steam, roast, or grill – all bring out incredible flavor.
- Fresh artichokes pair wonderfully with simple seasonings like olive oil, lemon, salt and pepper.
- Don’t forget – the heart is edible and considered the best part!
A few helpful tips
- Cut off the stem at – or slightly below – the base. Don’t cut too high or you will lose some of the scrumptious hearts.
- Trim 1/4″ to 1/2″ off the top of the artichokes.
- Many recommend cutting the sharp leaf tips (the top 1/2″). We view this as optional and typically don’t take the time to do this.
- Cut in half lengthwise and scoop out the choke (the fuzzy part and tough purple leaves in the center). A paring knife and metal spoon work great for this.
- Rinse them. You can also rub or brush lemon juice to keep them from turning brown (similar to apples).
- We like to steam them first, and then brush them with olive oil, salt and pepper and finish them on the grill. Check out our Grilled Artichokes with Cilantro Lime Dipping Sauce!
- It is recommended to NOT cook artichokes in aluminum pots, as they can turn your pots grey.
How to Eat Fresh Artichokes
Here is a simple guide:
- Pull off the petals one at a time.
- Dip into dipping sauce if desired.
- Pull the leaf through your teeth, letting your teeth scrape off the soft tender flesh at the bottom of each petal.
- Discard the petal.
- The heart, at the bottom center, is entirely edible and the best part! The artichoke heart is incredibly tender and juicy…if sharing with others, be prepared for a fight!
What About Canned or Frozen Artichokes?
Canned or frozen artichoke hearts are great alternatives – ideal for recipes like salads, pasta, pizza, dips and grain bowls.
- When buying canned artichokes, check labels for added oils and excess sodium.
- If desired, you can rinse them with cool water to remove some of the salt.
- Marinated artichokes have been seasoned and marinated in oil and/or vinegar. These flavors can meld into your meals – for better or worse.
- After thawing frozen artichokes, you can use a paper towel to gently squeeze out any excess moisture — this will prevent adding extra unwanted water to your recipe.
What can you do with frozen or canned artichoke hearts?
Check out these ideas for a little inspiration:
Healthified Spinach Artichoke Dip
Spring Vegetable Orzo Pasta Salad
Lamb Meatballs with Mint Pesto Pasta
Open-Faced Smoky Greens and Beans
Superfood Challenge for March
This month, we challenge you to add artichokes to your menu at least once a week — in new and exciting ways. Try them:
✔ Grilled with lemon and herbs
✔ Tossed into a Mediterranean pasta salad
✔ In a vibrant veggie grain bowl
✔ Layered in a warming spring stew
We’ve found that once people try artichokes prepared differently, they often become a new favorite staple!
What’s your favorite way to enjoy artichokes?
We love seeing how YOU bring REAL foods to life!
Superfoods of the Month Series
Stay tuned as we spotlight one seasonal “superfood” each month – and inspire you with ideas to make it simple, delicious, and REAL!
Artichokes have been my favorite food since I was 5 years old. I love to do stuffed artichokes w/ different salads to scoop out of the center. Crab salad, Cous-Cous salad or a nice fresh bruschetta. In your video I saw you discard your stem. When I cut off the stem, take a look at it there is a circle in the center of the stem. If you cut the sides down to that inner circle you can cook that as well and it’s like getting a little bit more of the heart that is soooo delicious!
I’ve loved artichokes my whole life. We always steamed them right from the store, with no pruning. Steamed in water and a splash of Apple cider vinegar. They’re done when the petals can be gently pulled off. Then we dip the inside non-thorn end of the petals in some mayonnaise and scape with our bottom teeth. Next time I’ll try it with Eat Real America homemade mayo!!