Artichoke - Food Of The Month

Men's Fitness, Sept, 2002 by Mike Carlson, Allan Donnelly, Ben Kallen, Bobby Lee, Mark Thorpe, Tom Weede

IT MAY LOOK like the result of a demented attempt to mate an avocado with a flower, but don't let the appearance of an artichoke fool you. This peculiar-looking vegetable (actually a distant cousin of the sunflower) is a source of antioxidants such as cynarin, a phytochemical that may help reduce cholesterol. 'Chokes also contain folate, vitamin C, potassium, iron and fiber (a half-cup boiled provides 4 1/2 grams of dietary fiber). Just make sure accompanying dressings, sauces and dips are low in fat.

* To prepare an artichoke, wash it under cold, running water. Cut off the stem at the base and remove the small bottom leaves. (You also can trim the tips of the leaves and slice off the top two inches, but that's optional).

* To boil a prepared artichoke, stand it in three inches of boiling water (more if necessary) in a deep saucepan or pot. To enhance taste, add oil, lemon juice, and seasonings to the water. Cover and gently boil 25 to 40 minutes, depending on size, or until a petal near the center pulls out easily. Place the artichoke upside down to drain.

* To microwave a prepared artichoke, place it upside down in a small glass bowl with a quarter-cup of water and a half-teaspoon each of lemon juice and oil. Cover the bowl with plastic wrap and cook on high for six or seven minutes. Let stand covered for five minutes.

* Try this light honey-mustard dip (to serve with four artichokes), recommended by the California Artichoke Advisory Board: Mix a half-cup of light mayonnaise, two teaspoons of honey, a half-teaspoon of mustard and a half-teaspoon of lemon juice.

For more recipes and artichoke information, go to www.artichokes.org.

THE RUNDOWN

One large artichoke: 25 calories, zero fat, 6 grams carbohydrates, 2 grams protein