The Amazing Artichoke: How to Steam Them, Cook With Them and Much More

Spring is just around the corner, and that means one thing: Delicious spring veggies are going to be showing up in produce aisles very soon. One of my all-time favorite spring veggies is the artichoke. Why do I love artichokes so much? Read on to find out. Health Benefits of Artichokes Artichokes have a unique flavor that works well in many recipes (and you know you love them in dips!) But there are numerous health benefits to artichokes as well. They are low in fat and calories but rich in vitamins, minerals, antioxidants and fiber. They have been popular for their ability to lower cholesterol, improve digestion and boost heart, brain and liver health. Artichokes also contain a powerhouse flavonoid called luteolin, which protects the brain—particularly from brain fog—while increasing memory, fighting inflammation and free radicals, and preventing cholesterol formation. Artichoke leaf extract encourages your body to process cholesterol more efficiently, leading to lower overall levels. It also helps prevent plaque deposits in your arteries, thus helping in the fight against heart disease. (The battle is real!) It’s no wonder that artichokes are native to the Mediterranean region and a staple of the uber-healthy Mediterranean diet. I’ve even highlighted them in my book, “The O2 Diet”, because artichokes are not only healthy but they’re delicious and fun to eat. Yes, artichokes can be intimidating with their prickly thorns, spiky leaves and fibrous, hairy choke. But once you learn how to work with them, you’ll be hooked. I promise. Below, watch my quick tutorial on how to steam them if you want to eat them in their most wholesome state. 10 Simple Steps to Steaming an Artichoke View this post on Instagram A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) Step-by-Step Guide to Steaming an Artichoke 1. Pick an artichoke with tight leaves that feels dense. 2. Rinse it thoroughly in cold water. 3. Cut the tips of its leaves (or bracts) off and trim the remaining leaves. 4. Rub lemon across the trimmed top to reduce oxidation. 5. Cut the artichoke stem so 1 inch remains. 6. Place it in a steamer and bring the water to a boil. Steam for approximately 30 minutes. 7. Remove artichoke from steam and appreciate its amazingness! 8. Peel off the outer leaves. 9. Eat the artichoke by scraping the leaves between your teeth. 10. Peel off the soft baby leaves and cut off the fuzzy part (choke). Enjoy! Fun Facts About Artichokes They’re a thistle: Artichokes aren’t technically vegetables, but rather the edible flower buds of a plant in the thistle family. They’re harvested before the plant’s flowers come into bloom. It’s called a choke for a reason: To get to the edible parts of an artichoke, which are the heart and inner leaves (technically called bracts), you first have to strip away the intimidating, inedible parts. This includes the outer leaves (or bract) and the choke, which is the hairy, throat-clogging portion of the plant that buds into a flower if left to mature. A small town in California is the artichoke capital of the world: Castroville in California’s Monterey County not only grows most of the state’s artichokes, but it’s also home to the annual Castroville Artichoke Festival. The fest has been going on since 1960, but has gotten so big in recent years that it had to be moved out of the town to a nearby convention center. Now that I’ve given you a lot of reasons to love artichokes, read on for some artichoke recipes I love. Eat More Artichokes Artichokes can be eaten raw, steamed, baked, roasted, grilled or fried, and their flavor evolves with each iteration. Here are a few delicious recipes featuring the delicious, nutrient-dense and underrated … artichoke! Roasted Artichoke Hearts You can roast them with just a little extra-virgin olive oil, salt, and pepper for a crispy touch. They work as a side dish on their own or as a topper on salads, a flavor enhancer in a spinach artichoke pasta or even in an artichoke soup. Hearts of Palm and Artichoke Salad Hearts of palm and artichokes are the perfect burst of spring flavors in a salad and the antidote for when you’re just tired of the same old kale and spinach salads. Veggie variety not only prevents you from getting bored of your healthy diet, it’s also important to ensure you’re getting in a wide range of nutrients. Stuffed Chicken Breast With Lemon-Artichoke Pesto Artichoke pairs really well with chicken and it plays a starring role in this recipe. Followed by walnuts, fresh basil and antioxidant-rich garlic. It’s a far cry from the standard stuffed chicken of cordon bleu fame, which is typically stuffed with ham and cheese, then breaded and covered with a thick, creamy sauce. The only similarity between that and our recipe is the stuffed chicken. Chicken with artichoke might not be traditional like cordon bleu, but something tells us the French would still approve. (Images: Shutterstock)

The Wonders of Watercress: 5 Healthy Reasons to Eat More Plus 5 Mouthwatering Recipes

When you think about some of the most nutritious green veggies, kale, spinach, and broccoli may come to mind. But watercress, a cruciferous vegetable with round, coin-shaped leaves, is arguably the most nutrient-dense veggie, according to a study comparing nutrient-dense vegetables and fruits in Preventing Chronic Disease. This green powerhouse packs vitamins C and K, as well as smaller amounts of calcium, potassium, and choline. In fact, one cup of chopped watercress has 0.17 grams of fiber, 40.8 milligrams of calcium, 0.068 milligrams of iron, 7.14 milligrams of magnesium, 117 milligrams of potassium, 14.6 milligrams of vitamin C and 85 micrograms of vitamin K, per the USDA Food Database. Here are all the reasons you should include this leafy green in your diet ASAP. 5 Reasons to Eat More Watercress Today 1. It supports your immune system. In one cup of chopped, raw watercress, you get a good amount of immunity-supporting vitamin C, about 16% of the recommended daily value (RDV), says Amy Gorin, MS, RDN, an inclusive plant-based dietitian and owner of Master the Media in Stamford, Conn. The National Institutes of Health (NIH) recommends that men get at least 90 milligrams and women 75 milligrams of vitamin C daily. If you’re pregnant or breastfeeding, you need even more. Women who are pregnant need 85 milligrams daily, while those who are breastfeeding need 120 milligrams. RELATED: Nutrition Matters: From Bump to Baby – and Beyond Research shows that vitamin C can help boost your body’s defenses against illness. According to a November 2017 review in Nutrients, vitamin C can help protect the body from infection and oxidative stress. It may also help prevent and treat respiratory infections by enhancing immune cell function. Eating vitamin C-rich foods, such as watercress, can also help you absorb iron from plant-based sources, such as beans, lentils and peas. 2. It promotes bone health. You get an excellent amount of vitamin K, about 71% of the RDV, in one cup of chopped, raw watercress. This nutrient is important for blood clotting and bone health, Gorin says. Vitamin K helps create four of the 13 proteins that are needed for blood clotting, which is essential for healing wounds, according to Harvard School of Public Health. So people who are taking blood thinners should talk to their doctor about their vitamin K intake, since it can contraindicate their medication. A vitamin K deficiency increases the risk of developing osteoporosis, a condition that causes weak, brittle bones, per the NIH. That’s because vitamin K helps with the production of proteins that help prevent bone weakness. According to a June 2020 review in Nutrients, a vitamin K deficiency is associated with bone fractures, particularly hip fractures. That’s why increasing vitamin K intake reduced the risk of fractures in those with a history of them. 3. It can help reduce your risk of cancer. Watercress belongs to the family of cruciferous vegetables, which includes broccoli and cauliflower. “These vegetables contain sulfur-containing chemicals called glucosinolates. When you prepare cruciferous vegetables, chew, and digest them, these glucosinolates break down to form the compounds indoles and isothiocyanates,” Gorin explains. Research has shown that these compounds can help inhibit the development of certain types of cancers, such as breast, colon and lung cancer in animal studies, but human studies are still inconclusive, Gorin says. That said, a February 2014 review in the International Journal of Epidemiology found that high intakes of fruits, leafy greens, and cruciferous vegetables, such as watercress, are associated with a reduced risk of cardiovascular disease, cancer, and all-cause mortality. 4. It helps protect your heart. Although watercress has small amounts of potassium, eating foods with potassium can help you manage high blood pressure by lowering sodium levels and relaxing your blood vessels, according to the American Heart Association. 5. It’s a versatile vegetable. Watercress imparts a slightly spicy and peppery flavor, so it complements a variety of dishes. For example, Gorin suggests eating it raw in a salad, adding to a soup, or sauteing it. “You can also get really creative and use it in pesto recipes or chop it up and use it in place of herbs in a dip recipe,” she says. 5 Mouthwatering Watercress Recipes Here are some creative ways to enjoy watercress: 1. Sauteed Shiitake Mushrooms With Ginger and Watercress On busy weeknights, enjoy this quick and easy stir-fry, which you can pair with brown rice and your choice of lean protein for a satisfying and balanced meal. The peppery flavor of the watercress pairs well with garlic and ginger. 2. Chinese Watercress Soup (Image: Wokandkin) Watercress is commonly used in many Asian dishes. In this savory soup, watercress is cooked in a chicken and pork broth with carrots, dried jujubes (Chinese red dates), honey dates, and dehydrated mushrooms to create mouthwatering flavor. It takes only about 35 minutes to prepare, and can make plenty of leftovers for meals throughout the week. 3. Super Green Watercress Pesto (Image: Sunkissed Kitchen) Looking to spice up your pesto? Try replacing basil with watercress. This recipe includes other traditional ingredients, such as garlic, pine nuts, olive oil, lemon juice, Parmesan, and sea salt. Use this pesto to make a pasta, chicken or salmon dish. You can sub the watercress for the arugula in this Roasted Wild Salmon and Spiced Cauliflower with Pistachio-Arugula Pesto from football legend Tom Brady’s TB12 Method guide to maintaining peak health and performance. 4. Japanese Watercress Salad (Image: Pickled Plum) This sweet, salty and spicy salad is an umami treat for your tastebuds. You cook the watercress in boiling water for about two minutes and then toss it in a salad dressing made with natural peanut butter, soy sauce, honey, rice vinegar and mirin. It’s so delicious, you’ll want to gobble up all the greens. 5. Watercress Aioli (Image: Kitchen Konfidence) If you’re in search of a new dip, this watercress aioli is just what you’re looking for. It packs tons of flavor with serrano chile, green onion, lime juice, and mayonnaise. Great

5 Underrated, Nutritious Root Vegetables to Add to Your Diet

Sweet potatoes and carrots steal the spotlight, but there are many other amazing options if you dig into the dirt.

Broccoli 101: How to Tell Your Tiny Trees Apart — and How to Cook Them

Sometimes, you just gotta review your broccoli basics. Broccoli. Broccoli rabe. Broccolini. They’ve all got nearly the same name, yet they’re totally different plants. (Can we file a complaint with the person in charge of naming vegetables?) While all of them are stellar additions to a healthy diet, they have differences you should know about—especially regarding the best ways to use each in the kitchen. Brush up on your broccoli-world facts, below, and find out which of the group is our fave. Broccoli Basics: Broccoli vs. Broccoli Rabe vs. Broccolini Broccoli The most familiar of the group, broccoli is a cruciferous vegetable closely related to cabbage and cauliflower. Most people only cook with the florets, although the stalks are definitely edible. Broccoli’s intense, crunchy texture might contribute to its less-than-stellar reputation, whose critics even debated its merits from the White House. (For the record: Bush I and II, anti-broccoli; Obama, pro-broccoli.) Whatever your politics, there’s no denying that the veggie shines in the nutrition department. High in fiber, packed with potassium and vitamin C, these so-called “tiny trees” also contain more protein than most other vegetables. Cooking with broccoli Always a star in stir-fries, broccoli is also tasty when simply steamed and drizzled with olive oil and lemon juice. As for disposing of the chewy stalks, think twice—and ask your grandma about cooking with them. She probably knows that they’re tasty and tender, if you peel away the tough outer skin before cooking. If you’re adding it raw to salads, stick with the florets and chop them into bite-sized pieces. Consider blanching it first, to bring out the flavor (not to mention that bright pop of chlorophyll green!). Broccoli Rabe Also known as rapini (you might see it called that on the menu at an Italian restaurant) and sometimes spelled “raab,” broccoli rabe is from a different family altogether. It’s got longer, much skinnier stalks and smaller, yellower buds or florets. Because this veggie is related to the turnip, it helps to think about preparing it the way you’d use turnip or mustard greens. RELATED: 5 Underrated, Nutritious Root Vegetables to Add to Your Diet A nutrition superstar, rapini satisfies more than 50% of your daily recommended value of vitamins C and A. It also delivers iron and vitamin K, which is important for bone strength. It’s also just one step beneath regular broccoli (but in line with spinach) for protein content. Can you tell we’re fans? Cooking with broccoli rabe Broccoli rabe is incredibly versatile in the kitchen, although it might take a bit of experimenting to properly harness this bitter green. Once you’ve done that, you can easily cook the whole plant, so there’s less food waste. It’s great when paired with proteins, particularly fatty meats and cheeses. (That’s why you’ll find it on many of Philadelphia’s best roast pork sandwiches.) For other uses, add it to hummus or soup, or put it in a quesadilla. If serving it on its own as a side dish, try the same simple trick we use with regular broccoli: drizzle with olive oil and lemon juice (or substitute the citrus for a dash of balsamic vinegar, which also supplies that hit of acid). Broccolini We’re back to the broccoli family tree with this one! Although it looks like baby broccoli, broccolini is actually a hybrid, developed in the 1990s when humans crossed broccoli with gai lan, an Asian vegetable. It provides vitamins A and C (although in smaller quantities than the first two options on this list), iron and calcium. It’s also high in fiber and magnesium. Nutritionally speaking, you really can’t go wrong with any green veggie that begins with “brocc”! Cooking with broccolini Any of your preferred cooking methods for broccoli or rabe will also work for broccolini. The bonus is: Broccolini is more versatile! Compared to broccoli, it’s got smaller florets and more tender stalks (no need to peel anything). Compared to broccoli rabe, it’s got fewer and smaller leaves, plus a much milder, sweeter flavor. Sauté it, steam it, roast it—you name it! Given its flavor profile, it’s an even more natural choice than rabe in this breakfast smoothie. And given its compact size, it’s ideal for stir-fries or noodle dishes like pad thai. (Images: Shutterstock)