In the summer, the appetite changes and some days a quick light salad is filling and nourishing enough to be a meal. Salads do tend to get boring after a while, so I find myself adding side dishes to make it interesting. One of the most delicious and nutritious veggies to add or make as a side is the artichoke. Just look at the incredible healthy nutrients and minerals in them!
|% Daily Value*|
|Total Fat 0.2 g||0%|
|Saturated fat 0 g||0%|
|Polyunsaturated fat 0.1 g|
|Monounsaturated fat 0 g|
|Cholesterol 0 mg||0%|
|Sodium 120 mg||5%|
|Potassium 474 mg||13%|
|Total Carbohydrate 13 g||4%|
|Dietary fiber 7 g||28%|
|Sugar 1.3 g|
|Protein 4.2 g||8%|
|Vitamin A||0%||Vitamin C||25%|
|Vitamin D||0%||Vitamin B-6||5%|
I stepped up the flavor by adding a stuffing so this recipe is surely satisfying as well as nutritious while at the same time, light and digestable.
- a very large artichoke
- 1 cooked potato put through a ricer (Ricers are hard to find in USA, I pressed the potato through a strainer and it came out just like rice)
- 1/2 c. breadcrumbs
- salt, pepper, finely chopped fresh parsley, 1 chopped garlic and 1 clove of garlic, and 1/4 chopped onion
- extra virgin olive oil
Wash and cut all sharp ends off of the artichoke (I just cut off the sharp spines, you can cut the leaves down 1 inch more) rubbing in lemon to maintain freshness and place it in 2-3 inches of boiling water with lemon, salt and 1 clove of garlic to par-boil, covered, for 20 minutes.
Take out of the water and turn upside-down to drain.
For the stuffing: Mix the riced potato, the breadcrumbs, salt, pepper and parsley to taste in a bowl with the garlic and chopped onion. Add 6 Taplespoons of EVVO. My recipe is Vegan and Dairy-free, but you can add 1/4 c. parmesean if it your preference.
Gently open all of the leaves and drop in the stuffing, being careful of spines in the middle. Bake in an oven safe baking dish with 1/2 inch of water on bottom at 350° with foil over it for 20 minutes, then 10 minutes without the foil. Spritz with EVVO after baking.