Artichokes: An underappreciated superfood in the UK diet

Due to the prevailing climate, the common artichoke is a vegetable that is extremely rarely cultivated in the UK, but it is popular in Mediterranean countries, the Canary Islands, Egypt, and countries in Asia and South America. Interestingly, artichokes are considered the oldest vegetables cultivated by humans and one of the healthiest. See why it's worth getting to know them.

Artichokes are rich in antioxidants, such as cynarine and silymarin, which support liver health and may contribute to tissue regeneration. They also contain inulin, a fibre that acts as a prebiotic, supporting healthy gut flora. Research has shown that artichoke extracts can lower bad cholesterol (LDL) and raise good cholesterol (HDL), which benefits cardiovascular health. Artichokes are also a source of vitamins and minerals, including vitamin C, K, magnesium, and potassium.

Artichokes can support weight loss by accelerating metabolism, allowing for quicker shedding of unwanted pounds. Artichoke extract is often used in various diet pills and weight loss supplements.

One of the most significant advantages of artichokes is their richness in antioxidants, such as rutin, quercetin, gallic acid, luteolin, chlorogenic acid, anthocyanins, cynarine, and silymarin. These can effectively help prevent the formation of cancers.

In the UK, fresh artichokes are increasingly available for sale, especially in the spring and early summer. It's worth paying attention to the appearance of the leaves – they should be firm, sharp, and green. The artichoke flower bud is consumed, but before eating, you should remove the hardened scales and reach the juicy flower base, known as the artichoke heart.

Preparing an artichoke for consumption requires a few steps. First, artichokes should be thoroughly washed. Then, the tough top should be cut off, and the woody outer leaves should be peeled off. After cutting, it's good to rub the artichoke with lemon juice to prevent oxidation and darkening of the vegetable.

Artichokes are a versatile culinary ingredient. They can be steamed, stewed, baked, and even pickled. Their delicate, slightly nutty flavour matches them with various ingredients such as garlic, lemon, parsley, and olive oil. In Mediterranean cuisine, they are often served with mayonnaise or vinaigrette-based sauces.

Artichokes can be eaten raw or cooked. They are boiled for about 30-40 minutes in salted water with a bay leaf, garlic, and lemon. Properly prepared artichokes are tasty without additional seasoning, but it's worth adding lemon juice, olive oil, and freshly ground pepper.

You can make a salad from raw young artichokes. The soft parts of the vegetable should be finely chopped, then added oil, garlic, pepper, salt, or vinaigrette sauce. Artichokes go well with aromatic herbs like basil, lemon, tomatoes, anchovies, and eggs.