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nutrients

At the Market: The Artistry of Artichokes

Aug 22, 2013 by Lauren Stransky

Globe-artichokeRound, hard and spikey, the artichoke doesn’t appear edible, but this delicious vegetable has been around forever and is enjoyed all over the globe. It’s actually quite simple to prepare and beneath its thorny surface hides a treasure trove of nutrients.

Prep Suggestions:

The most delicious and simplest way to prepare an artichoke is to simply boil it. Make sure to trim the little thorns off the end of the leaves. Rinse the artichoke in cold water and then place in a pot of water, cover and boil for 25 to 45 minutes. Toss in garlic, lemon and other herbs and spices to the pot to add flavor. (When you’re done, don’t throw out the water; save it for vegetable stock or soup!)

Once the outer leaves have softened and can be peeled off, it is ready to eat. Artichokes can be eaten hot or cold. Peel and dip the leaves in butter, mayonnaise or other sauces. After you have peeled your way to the core, or choke, scrape out and discard the spikey part covering the heart. Cut the heart into pieces, and it’s ready to eat.

Nutrition Score:

One medium sized artichoke is just 60 calories and contains 7 grams of dietary fiber and 4.2 grams of protein.

Filed Under: At the Market, Cooking, Food/Cooking, Recipes Tagged With: artichoke, cook an artichoke, nutrients, tina ruggiero

Beet it!

May 23, 2013 by Lauren Stransky

iStock_000010447573XSmallOften overlooked, beets are stunningly beautiful and rich in nutrients. They offer a sweet and refreshing flavor, and their uses are diversified, whether raw or cooked. Low-calorie beets increase energy, provide iron, folate and vitamin C and boost immunity. Nothing beats a beet!

Prep Suggestions:

Beet juice can stain, so protect your countertop or cutting board when preparing them. Keep the skin when cooking beets; this will maintain the beet’s flavor and color. Put on some disposable, plastic gloves, and peel them after they’re cooked; the skin will slip right off! Beets are delicious in salads. They can be steamed or boiled, but for the best flavor, try roasting them.

Nutrition Score:

One half-cup serving of beets contains only 37 calories and 2 grams of fiber.

Filed Under: At the Market, Cooking, Food and Drink, Food/Cooking, Nutrition Tagged With: beets, boost immunity, cooking beets how-to, folate, low-calorie, nutrients, vitamin c

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