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Artichokes

What’s in season in March?

Artichokes

What’s in season this month is the artichoke plant, a species of thistle originating from the heart of the Mediterranean, growing in mild winters, cool summers, and plenty of moisture. Having been used for centuries for its medicinal properties, artichokes can provide numerous health benefits when consumed either as solid food or for their extract.

Health Benefits

Artichokes are packed with nutrients, are low in fat and contain more protein than the average plant. They are also the richest in antioxidants from all vegetables. Its fibre component improves digestive health, relives symptoms of indigestion, and reduces the risk of bowel cancer.  For this reason, consumption of artichokes may also reduce discomfort from irritable bowel syndrome (IBS).

The extract from an artichoke leaf aids in controlling cholesterol, blood pressure and blood sugar levels. It also supports good liver health by generating new tissue and removing harmful toxins.

Some of the nutrients found in artichokes:

  • Fibre
  • Protein
  • Vitamins C, K and B6
  • Iron
  • Magnesium
  • Calcium
  • Zinc
Mediterranean Roasted Artichokes

Recipe: Mediterranean Roasted Artichokes

Prep Time: 20 minutes

Cook Time: 40 minutes

Level: Medium

Servings: 6

Ingredients:

  • 3 large globe artichokes
  • 3 tsp lemon juice
  • Salt
  • Black pepper
  • Extra virgin olive oil
  • 6 garlic cloves, peeled
  • 1 small shallot, thinly sliced
  • 1 tbsp capers
  • Crumbled feta cheese to taste

For the vinaigrette:

  • 6 roasted garlic cloves, same as the ones previously used
  • ½ cup chopped fresh dill
  • ¼ cup fresh lemon juice
  • 1 tsp honey
  • Salt
  • Black pepper

A wide variety of quality ingredients for our recipes are available from Arkadia supermarkets in Malta and Gozo, including Arkadia FoodExpress Swatar and Arkadia Food Market Valletta.

Method:

1. Preheat oven to 400◦

2. Clean the artichokes by cutting off their stem and peel off the tough outer layers.

3. Cut off about ¾ inches from the top, softer layers and cut each artichoke in half, lengthwise. Using a spoon, scoop out the fuzzy choke from the inside.

4. Add ½ tsp of lemon juice to cover the surface of the inside of each artichoke half, to prevent it from discolouring.

5. Place each artichoke half, with the pit facing upwards, in a piece of lightly oiled foil, large enough to wrap around the artichoke after filling. Put all the artichokes in foil on a large baking sheet.

6. Season the artichokes with salt and pepper and press in one garlic clove in the centre of each half. Drizzle with olive oil and close the foil around the artichokes.

7. Roast in the preheated oven at 400◦F for 40 minutes.

Stay up to date with our what's in season posts - https://arkadiafoodstore.com/whatsinseason/

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