Today I am going to write about a vegetable that I grew up with, which happens to be my mom’s favorite! As a child I always remember my mom having artichokes cooked up and in the fridge ready to eat. I didn’t love them then so much, but she always said they are super healthy and delicious so I must eat them. Today’s recipe and inspiration is Crisp Grilled Artichokes with my secret dipping sauce.
Since then I have learned to love them too, however I prepare them slightly different – like usual I have switched it up a bit! Instead of boiled or pressure cooked, these are crisp grilled artichokes, with an amazing dipping sauce you will love – It’s a whole new world!
Picking the best Artichokes
First, let’s talk about how artichokes grow, and how you choose and store them. Most artichokes found in the US are grown in California, however they are native to the Mediterranean climates. In the US you can find them in the supermarkets year round, however their peek season is spring and fall.
When buying artichokes you should always look for ones that are bright green color, firm to the touch, and leaves should be closed and firm. The stem should not be brown or dry as this means they are not fresh. Artichokes should be kept in an air tight bag in the fridge until using them, and should only be stored for up to 1 week.
When you are ready to use them, I usually cut the stem to about 1/2″ from the bottom. Then I wash them well to insure there is not dirt on them. Then I cut them in half lengthwise to open them. Squeeze lemon over them once they are cut , to avoid oxidation (like and apples).
Preparing Artichokes
Artichokes are prepared many different ways – steamed, boiled, pressure cooked, fried, grilled and baked. Most people eat the hearts as they are the most tender and flavorful part. However the leaves are just as good and contain most of the nutrients. When eating the leaves you bite the bottoms of it and remove the artichoke “meat”.
My absolute favorite way to prepare them this steamed/grilled combo. To steam them I use a large pot and a bamboo steamer on top (the kind used for dim sum). I carefully place them face down and let them steam for about 20-30 min, until they feel tender.
Once steamed and cooled slightly I remove the fuzzy/fibrous stuff inside that you do not want to eat. It’s easier to do this once cooked as you can scoop it out with a spoon. Lastly, you will season and grill.
Why are they so good for you?
I wanted to tell you some amazing nutritional benefits artichokes have. Artichokes are packed with vital antioxidants and phytonutrients. This is great for helping prevent free radical build-up, some kinds of cancer. It is also amazing for anti-aging and overall skin health.
Aside from this artichokes are high in iron which is great for preventing iron deficiencies, and anemia. Great for vegan and vegetarians looking to boost their iron from a plant based source.
They are low in fat, and contain vitamins B6, B12, K and C. They have magnesium, manganese, potassium, phosphorus, niacin, copper, thiamine, and zinc.
Artichokes help detox the liver and aid in digestive issues. Artichokes are packed with so many essential nutrients, they help the liver produce more bile, which may helps the body rid of toxins. As well they can help the body restore gut flora and aid in digestive issues.
Lastly, and one reason I think we all will like is that they are high in fiber and can aid in weight loss. Artichokes are very high in fiber, especially soluble fiber, which helps keep visceral fat away. As many of us know high fiber keeps everything moving in our bodies, and helps us feel full. It also helps the body to detox itself which is always good, and can aid in weight loss and preventing colon cancer.
Just knowing the nutritional benefits has already convinced me to try them! The flavors are delicious and sophisticated and I am sure you will enjoy this easy crisp grilled artichoke recipe. Also included is my amazing secret sauce, that is a to dye for, and tastes amazing with these crisp grilled artichokes – a real game changer! Happy Cooking!
Grilled Artichokes
Ingredients
3-4 medium sized artichokes
2-3 tbsp. olive oil
juice of 1/2 a lemon
1 tbsp. garlic powder
1 tbsp. Italian spice
1/2 tbsp. sea salt
Secret Sauce mayo Dressing
An egg
1 cup avocado oil
5-6 anchovies
1/4 cup fresh parsley leaves
1 tsp lemon juice
5-6 capers
1 tsp. sweet paprika
a pinch of salt
Directions
Artichokes
For artichokes, wash and dry them. Cut stems and cut them lengthwise, squeeze lemon juice on them.
In the meantime boil some water (about 1 cup) in a pot and place steamer over it. You may use regular steamer, or steam them in instant pot or microwave. If you do not have a steamer you can boil them however they come out very soft. For boiling, place them in a pot with water and cook until tender.
When using the bamboo steamer, once water is boiling place cut artichokes face down on steamer and let steam for 20-30 min until tender. Once ready remove from steamer and place on a cutting board or large plate.
Once cooled I use a small spoon and scoop out the fuzzy/fibrous parts. It’s very easy to remove once they are cooked. Be careful to only remove the minimum so you leave the heart in tact.
Take the spices (garlic, Italian spice and salt) and mix in a bowl. Using and brush or olive oil spray, oil the artichoke halves. Then sprinkle the spices on each and let them sit for a few minutes to absorb flavors.
If you can grill these I suggest you do as they taste great on the BBQ. Grill face down for a few minutes, just enough to warm them and get some nice grill marks on them. If you live in an apartment like me and do not have access to a grill, I use a cast iron grilling pan which works great, just gets a bit smoky in the house, so open your windows!
Be sure to heat up pan until extremely hot, the hotter the better as you want to get beautiful grill marks on those artichokes. Once super hot place artichokes face down and let them cook a few minutes. I usually flip them over once for a minute or two before serving.
Secret Sauce Mayo Dressing
I usually make the secret sauce now by first making the mayo, you can find the recipe in my cookbook Switch it up! – page 91. If you have some mayo in the fridge already, just add the parsley, anchovies, paprika and capers and blend with an immersion blender for 10 seconds to ensure everything is blended in to a creamy sauce.
The mayo is super quick and easy to make if you want (I prefer it over store bought as it tastes way better, and you can control the flavors). If you do want to use store bought mayo, do not add extra salt and be sure to use a mayo made from clean ingredients and healthy oils – avocado or olive oil.
I definitely recommend making the mayo yourself, you will love it. In a small glass bowl add egg. Start blending with immersion stick and slowly and simultaneously pour avocado oil as you blend. Keep blending until it emulsifies and gets hard. It will turn from clear to a soft yellow opaque color. Once mayo is formed, squeeze lemon juice and mix again.
I usually take about 1/2 of what’s in the bowl and put it in an air tight container to use for later. With remaining 1/2 in bowl I add the anchovies, capers, salt, paprika and parsley and blend until smooth and creamy, making sure there are no chunks of anything. his sauce I use to serve with artichokes once grilled for added flavor! Trust me it is worth the extra step.
