I heArt-ichoke

In prepping my lunch in the cafeteria I often get a few “ohhh’s” and “ahhh’s” from my co-workers admiring my special of the day. In an effort to be healthy, I find its important to re-invent the wheel so that when 12’oclock strikes that you’re excited about your dejeuner.

As an alternative to the salad bar, I’ve added a steamed artichoke to my repertoire of lunches. The nutritional information is in: one large artichoke is fat free, contains only 25 calories, 170 milligrams of potassium, and is a good source of vitamin C, folate, magnesium and dietary fiber. In keeping the artichoke healthy, it’s important that the accompanied dipping sauce is as well.

Its not the traditional lunch and according to my co-workers it seems very high maintenance – I’m here to prove them wrong! Given that it’s not as easy as a microwaveable frozen lean cuisine, both the preparation of the artichoke and the dipping sauce are fairly simple.

Ingredients:

1 Large Artichoke
1 Lemon

When buying your artichoke from the grocery store the tighter and more compact the artichoke, the fresher it is. Prep Time: Fill up a sauce pan with water and half a lemon and let the water come to a boil. Trim the stem of the artichoke and add it whole to the boiling water with the lid on, leave it in the water for 40 minutes. Once the 40 minutes have passed, discard the water and you artichoke is ready.For the finishing touch – the low fat Ginger Dipping sauce only requires three ingredients to be combined!

Ingredients For Sauce:

1. 5 tbsp Low Fat Mayonaise

1 tsp of Fresh Ginger or 1 Cube of Frozen Ginger
1-2 tsp of Tamari Sauce (similar to Soya Sauce)

Artichokes are intimidating and for those of you who haven’t yet encountered an artichoke, how one eats an artichoke is not obvious from its appearance so here is a helpful diagram (instructions & pictures courtesy of http://www.elise.com/):

1. Pull off outer petals, one at a time, starting from the base. Dip white fleshy end in the sauce.

2. Tightly grip the other end of the petal. Place in mouth, dip side down, and pull through teeth to remove soft, pulpy, delicious portion of the petal. Discard remaining petal.

3. Continue until all of the petals are removed.

4. With a knife or spoon, scrape out and discard the inedible fuzzy and prickly parts (called the "choke") covering the artichoke heart. The remaining bottom of the artichoke is the heart. Cut into pieces and dip into sauce to eat.

Sherri and Lee are traveling to Israel and Greece this week, which coincides very well with this post since artichokes are very popular dishes in both of these countries! Looking forward to SB’s next blog, hopefully it will be on her new international culinary discoveries….

Cara