By: Judy Davie - The Food Coach
 If you've ever walked past globe artichokes at the greengrocer and wondered what on earth to do with them, you're not alone. With their tough outer leaves and spiky tops, they can seem a bit intimidating. But dig a little deeper-literally-and you'll discover a delicious, nutrient-rich vegetable with a unique flavour and plenty of health benefits.
A Short Season to Seize
In Australia, globe artichokes are only around for a short season-typically from late winter to early spring. They thrive in cooler weather and start to disappear once the weather warms up. So if you see them at the market now, grab them while you can. They don't hang around for long.
What Makes Globe Artichokes Special?
The edible part of a globe artichoke is the flower bud of a type of thistle. Inside that spiky, green armour is a tender heart with a subtle, nutty, slightly sweet flavour. The fleshy base of the leaves can also be eaten, usually after boiling or steaming.
Artichokes have been prized for centuries-not just for their taste, but for their medicinal properties. In fact, they were used in ancient Greece and Rome to support digestion and liver health.
Health Benefits
Globe artichokes are a quiet overachiever when it comes to nutrition:
High in fibre, especially a type called inulin, which feeds good gut bacteria.
Rich in antioxidants, especially cynarin and silymarin, known for supporting liver function.
A good source of vitamin C, vitamin K, folate, and magnesium.
Naturally low in kilojoules, yet satisfying and filling-great for maintaining a healthy weight.
May help lower cholesterol and support blood sugar control.
What to Do with Them
Yes, they take a bit of prep-but like anything worthwhile, a little patience pays off. Here's how to enjoy them:
1. Simply Boiled or Steamed
Trim the tops and outer leaves, cut the stem short, and boil or steam until tender. Pull off the leaves and dip the fleshy ends in olive oil, melted butter, or a vinaigrette. When you reach the centre, remove the fuzzy choke to reveal the soft, delicious heart.
2. Stuffed Artichokes
Remove the centre and stuff with a mixture of breadcrumbs, herbs, garlic, lemon zest and a bit of cheese. Bake in a little stock or white wine until soft and golden.
3. Artichoke Hearts in Pasta or Salads
For something faster, trim and steam the hearts, then slice and add to a warm salad, frittata, risotto or pasta. They pair beautifully with lemon, garlic, mint, olives and anchovies.
4. Preserved in Oil
If you buy a lot at once, consider preserving the hearts in olive oil with herbs and a touch of vinegar. They make a lovely addition to antipasto platters.
A Final Word
Globe artichokes are a beautiful example of nature's hidden treasures-tough on the outside, tender on the inside, and packed with health benefits. Their short season in Australia is part of what makes them feel special, so don't miss the chance to enjoy them while they're fresh. It's a little culinary adventure that's worth every bite.
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