This edible thistle was brought to America by
Italians in the 1800’s. The vegetable we eat is
actually the plant’s flower bud.
 Eating it is a slow ritual, each petal is
plucked from the stem, one by one, its soft
bottom part dipped in a vinaigrette dressing.
Artichokes make no concession to those who want
a quick meal. They are a lovely appetizer on a
day you are taking your time and have a long
family dinner.
Artichokes are nutrient dense. For the 30
calories in a medium one, you’re getting 16
essentials nutrients! They contain vitamin C,
are regarded as a stimulant for the liver, and
an excellent source of potassium as well.
Choose globes that are dark green, heavy and
have tight leaves. Avoid artichokes that look
dry and appear to be turning brown.
Store them in a plastic bag, unwashed, and
refrigerate. It’s best to use them within 5 days
of purchase.
Rinse them
and cut or tear off the stem at the base.
Since half an artichoke makes a perfect
serving size, cut the artichoke lengthwise and
steam it for 20 minutes or until you can pull a
leaf from the middle row of leaves. It should
come off easily. When the chokes are done,
remove from the steaming basket with tongs and
allow to cool. Serve hot or at room temperature
with a home made vinaigrette. They are best
eaten the same day.
Preparing artichokes offers a chance to
educate your kids palate. Artichokes have to be
eaten slowly. By eating mindfully, we can
intensify our pleasure with food. Ask kids to
look at the food first, then smell it, then ask
them to allow the food to linger in their mouth,
feeling its texture, sensing its aroma. Chew
slowly to concentrate on the aftertaste. Talking
with your kids about the food will help them to
learn to recognize a great variety of flavors
and be more discriminating. Little by little,
their natural liking for fat and sugar will
diminish and will be replaced by the desire for
fresh, high-quality food.
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Teaching Your
Children
About Food:
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Teaching your children about food is a powerful tool
against the problem of obesity and
malnutrition that sets children up for
misery |
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Talking with your kids about the food will
help them to learn to recognize a great
variety of flavors and be more
discriminating
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Goat
cheese is lower in calories than many other
cheeses and easier to digest. It also has more
potassium, vitamin A, thiamin and niacin than
cow's milk. Try it with artichokes, which are
also an excellent source of minerals. This dish
is original, easy to prepare, and delicious.
Quark is a German spreadable cheese found in
most grocery and health stores in the dairy
section.
4 servings
80 calories per half artichoke
Preparation time: 10 minutes
- 4 medium artichokes, cut in half,
lengthwise
- 1 lemon
- 4 ounces fresh goat cheese such as
Montrachet
- 4 ounces nonfat Quark
- 1 tablespoon chives, chopped finely
- 2 small tomatoes, chopped finely
- 1 fennel sprig, chopped finely or 1/8
teaspoon dried dill weed
- 4 tablespoons vinaigrette
- 1 tablespoon wine or raspberry vinegar
- 4 tablespoons canola oil
- 1/2 teaspoon Dijon mustard
- Salt and fresh ground pepper to taste
Rinse, cut the stem and arrange the
artichokes halls in a large pot. Add enough
water to cover them halfway; season liberally
with salt and pepper, add the juice of 1 lemon,
and bring the liquid to a boil. Cover the pot
tightly and adjust heat to simmer. Cook the
artichokes 22 minutes or until soft. They can
also be steamed which keeps them drier.
Drain the artichokes and let them cool. Scoop
out and remove the choke stems.
Prepare the vinaigrette: Combine ingredients
and whisk until mixture is well blended.
In a small bowl, mix the goat cheese, Quark,
vinaigrette, chives, fennel, salt and fresh
ground pepper with a fork.
Fill the cavity of each artichoke with the
cheese mixture.
Sprinkle chopped tomatoes over the top of the
filled artichokes.
Pour a teaspoon of vinegar on each half
artichoke.
Serve slightly warm or at room temperature.
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Children
can prepare the cheese filling, fill the
artichokes and savor them slowly! |
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