If you are watching your weight, artichokes are just what the nutritionist ordered.

A medium artichoke is only about 60 calories, rich in vitamins and minerals and has more than one fourth of the daily recommendation for fiber, about 7 grams. Artichokes are one of the highest sources of antioxidants and even supply some protein.

I’m not entirely sure whether or not “to heart” an artichoke is a real phrase, but I used it when talking to Mr. KC and he thought I had reverted to some type of “OMG, LOLz, BFF” language.  ”I’m hearting the artichoke” does sound like a rather 13-year old way of saying that artichokes rule.  And while artichokes do rule, I was actually just saying that I was cutting up the artichoke to get to the heart.

These delicious veggies, actually buds that are members of the thistle family, are worth a try if you have never had the experience of eating a fresh artichoke. They are full of fiber, vitamin C, folate and magnesium. Not sure how to eat one? Here’s a video to show you how!

To choose a good artichoke, give the head a quick, firm squeeze — the leaves should emit a faint but crisp chirping sound. Or, rub two artichoke heads together lightly; you should hear a similar chirp. Pass up heads that remain silent.

Artichokes are the good for you food of the week. These odd-looking vegetables can be a bit intimidating, but they have numerous health benefits. The globe artichoke, native to Ethiopia, has quite a history. Its scarcity made it quite popular with the ancient Greeks and Romans. French and Spanish explorers brought it to the New World. Italy remains the largest producer of artichokes worldwide, but most domestic artichokes hail from the small community of Castroville, CA, just south of Silicon Valley.

For all they bring to the table — nutrition, flavor, versatility — artichokes can be a thorny subject.

To the uninitiated, not only does this member of the thistle family seem bewildering to prepare, they can seem just as perplexing to eat. Are you really supposed to eat the leaves, needlelike tips and all? What about that fuzzy stuff in the middle?

Actually, with a few basic guidelines — and a pair of scissors — artichokes are as foolproof to prepare as they are delicious. They can be boiled, steamed, baked, microwaved, roasted, stuffed, sautéed and stir-fried. Every bit of it, except for the thorns and the fuzz in the middle, is edible.

Nutritionally, artichokes are no slouch, either. A medium artichoke is 60 calories, has 10 grams of fiber, and has the highest level of antioxidants per serving than any other vegetable.

Vitamin B6
Artichokes, depending upon size, offer from 2 to 7 percent of the recommended daily intake of vitamin B6. Adults need at least 1.3 mg per day. Vitamin B6 is essential for proper protein and red blood cell metabolism, and also helps the body maintain proper blood glucose levels.

Vitamin C
Artichokes offer from 10 to 20 percent of the recommended daily intake of vitamin C. Adults need 75 to 90 mg per day, and those who smoke should add an additional 35 mg through diet or supplements. Vitamin C bolsters the immune system, and helps to ward off the common cold. It also improves the body's ability to absorb iron.

Vitamin K
Artichokes are an excellent source of vitamin K, with 26 percent of the daily recommended intake in 1 cup of cooked artichokes. Vitamin K is vital for proper blood clotting and is also used in the process of bone metabolism. Adult females, 19 and older, need 90 mcg per day, while adult males require 120 mcg per day.

Folate
Artichokes are a rich source of folate, which is vital to cell production and a necessity in the manufacture of RNA and DNA. One cup of artichokes contains nearly 50 percent of the daily recommended folate intake for adults, which is 400 mcg per day.

Some people love chocolate. We love artichokes. They are one of the great things about winter and well worth trying this month. They come in all shapes, colours and sizes and are absolutely delicious.

Anyone who has worked with fresh artichokes knows they are members of the thistle family and should be handled with care.

NUTRITION: One medium artichoke contains about 60 calories and is a good source of potassium, niacin, vitamins C and K, folate, magnesium and fiber. 

HOW TO SELECT: Pick varieties that are heavy with a healthy green color. Avoid any artichokes that are brown or rubbery. 

HOW TO STORE: Uncooked and unwashed artichokes can be kept in the refrigerator. 

HOW TO PREPARE: Wash the artichoke and remove any lower petals that are discolored. Cut the stem close to the base. If desired, cut off the tips of the petals for a uniform look. Dip into acidified water to preserve the color.

Artichokes are often served stuffed, which can be done before or after cooking. To stuff, tap the top of the petals on the counter, then gently spread them. Pull out the central purple or thorny center leaves, and scrape the inside with a spoon. Stuff the center and the outer petals with your favorite filling. 

HOW TO COOK: Unstuffed artichokes can be steamed or boiled for 25 to 45 minutes, or until a petal near the center pulls out easily. 

HOW TO EAT: To eat an artichoke, you have to pull apart the petals. Artichokes can be served hot or cold, but the way you eat them is the same. Simply remove the outer petals one at a time. If you choose, dip the base of the petal into a sauce. Then pull the petal through your teeth to remove the pulpy portion. Discard the rest of the petal.

The heart of the artichoke is also edible. After removing the fuzzy center at the base, you can cut the heart into pieces and eat it.

Artichoke's ability to heal an overworked liver is no secret in the Mediterranean, where it's long been used as a blood purifier. Artichokes work in two ways: they are another diuretic, but they also contain ingredients that stimulate ...

Cook Up Some Artichokes!!

Why They Make You Pretty:Anything with lots of fiber—and one artichoke supplies 25 percent of an adult’s daily quota—is detoxifying because it helps rid the body of waste. The result? Clearer, more radiant skin. Artichokes also contain rutin, an anti-oxidant that reduces inflammation throughout the body, so skin appears plumper and less red.

A is for aphrodisiacs Food can spice up love-making. Include plenty of suggestively shaped nibbles you have to eat with your fingers like asparagus and artichokes and add a little luxury with strawberries and, of course, chocolate.