That's Fit

Each week, we'll be offering original recipes and unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

So many of the Super Foods we hear about, eat and adore are jam-packed with nutrition. This is also true of the artichoke, which is loaded with essential minerals, folate, vitamin C and fiber, but it is not my favorite thing about this vegetable.

Did you know that eating artichokes can actually help keep your liver functioning optimally? This means your body can filter out toxins more efficiently, which means overall better health for you. And what a nice addition to a springtime cleansing routine.
But how on earth can you possibly get more artichokes into your diet? It is a somewhat daunting vegetable, what with the spiny leaves protecting the meaty heart.

First of all, don't be intimidated by the artichoke. You can prepare it somewhat easily, and it really is fun to eat. Simply cut about an inch off the top and them stem off the bottom, and steam in just a bit of water for 20 minutes or so. You'll know it is done when the leaves start to blossom out and the inner ones can be pulled out easily.

Then, dip it! Our favorite dip is an easy emulsion of lemon juice and flaxseed oil with a dash of onion power and cayenne pepper. Just whisk and dip. Easy! Or, visit the California Artichoke Advisory Board's site for a variety of dips; you'll find one to please every family member's taste buds.

Another way to get more artichokes into your diet is to buy the hearts, either canned or frozen. If purchasing canned, look for ones that are low in sodium and that aren't really packed in a whole lot other than water.

My favorite find? Trader Joe's has bags of frozen artichoke hearts. Add these to pasta, green salads, potato or pasta salads, and soups. Or puree into dips and sauces. Don't forget, every time you think of a way to get artichokes into your diet, you are cleaning your liver.

Are you inspired? Feeling adventurous?

Try these recipes for Grilled Baby Artichokes, Artichoke and Goat Cheese Bruschetta or Artichoke Hearts with Crab.

Want an easy and healthy pasta dish with artichokes? Try Chicken Simmered in Artichoke Bolognese, and don't miss the last paragraph where the science behind the recipe is explained. Fascinating!

If you have done the dips, have gotten as adventurous as you think you can, if you have tapped out all artichoke recipes, then read this Newsday article. It not only contains a recipe for artichoke stew, but also tells how the chef of Kitchen a Bistro uses this stew as the basis for all of his artichoke dishes. So with one stew, you can make several artichoke dishes -- now that is fun!

I know that I am feeling inspired to have artichokes this week, and I'll be adding the hearts to pasta and steaming up some fresh ones as a side dish for fish. How will you try your artichokes this week?