A Delicious Dish with Artichokes
Artichokes with Lemon Dish: A study conducted by the US Department of Agriculture found that artichokes have more antioxidants than any other vegetable and rank seventh in a study of antioxidant levels in 1,000 different foods. Some of the powerful antioxidants in artichokes include rutin, anthocyanins, cynarin, luteolin, and others.
Author: Panos Platritis Clinical Dietitian Nutritionist BSc,MSc, Registered with GE SY Member of BDA, ESPEN, CYSPEN, SEPI
Artichokes are a very good source of vitamin K, which helps maintain bone health by activating the protein osteocalcin, or through other mechanisms. Therefore, they are ideal for individuals at increased risk of osteoporosis.
A large artichoke contains a quarter of the recommended daily intake of dietary fibre. A medium artichoke has more fibre than a cup of dried prunes.
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Ingredients:
– 3 washed artichokes
– 3 teaspoons mustard seeds
– Juice of 2 lemons
– 2 tablespoons olive oil
Instructions:
Remove the stems of the artichokes and clean the bases. Place them in a large pot with enough water to boil for 30-40 minutes. When they have cooled sufficiently, take out the soft inner leaves and remove the inner fibrous part with a teaspoon. In a jug, mix the mustard, lemon juice and oil and add seasonings. Pour the mixture into the centre of the artichoke and serve.
