Green Artichoke

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About Green Artichoke

Harvest, Cook, and Heal: Unveiling the Power of Green Artichokes

Artichokes belong to the Asteraceae family, a group of plants that includes thistles and dandelions. Artichokes are native to the Mediterranean region. California grows a large number in the US. Artichokes thrive in full exposure to sun and frequent watering. They grow on stems like a flower. Five types of artichoke are as follows: Big Heart, Green Globe (grown in California), Imperial Star, Purple Romagna, Violetto.

  • Botanical Name: Cynaria scolymus
  • Common Name: Green Artichoke
  • Family: Asteraceae
  • Germination: 10-15 days
  • Hardiness: Frost-tolerant
  • Life Cycle: Perennial
  • Medicinal: Yes
  • Sunlight: Full sun
  • Heirloom
  • Maturity: 50-60 days, produces year 2
  • Non-GMO
  • Plant Food: FoxFarm Big Bloom for Organic Gardening
  • Roots: 9" to 10"
  • Seed Depth: 1/4-inch
  • Size: Diameter 12", Height 10"
  • Spacing: 3-4 feet apart

Companion Plants

  • Asparagus
  • Broccoli
  • Cabbage
  • Cauliflower
  • Corn
  • Marigolds
  • Nasturtiums
  • Peas

Harvesting Information

Important Nutrients

Artichokes are perennial plants that produce large, globe-shaped flowers, which we refer to as artichoke 'buds.' The optimal time to harvest artichokes is when the buds are still closed and the petals are tightly packed, typically in early spring or late fall, depending on your climate. Here's a step-by-step guide.

  1. Identify the right time: Artichokes are ready to harvest when the petals are still green and the ball (the fleshy part inside the petals) is firm and not too large. The stem should be plump and the leaves should be tightly packed.
  2. Harvesting: Cut the artichoke from the plant using a sharp knife or pruners, leaving about 1-2 inches of stem attached. Be careful not to damage the plant, as artichokes are perennials and will produce more buds the following year.
  3. Preparation: Once harvested, trim the thorny tips of the outer leaves with scissors or a knife. Also, remove the choke (the inedible, hairy part inside the artichoke) before cooking.

Nutritional Data

Per 100g of raw artichoke hearts:
  • Calories: 47
  • Protein: 3.1g
  • Total Fat: 0.1g
  • Carbohydrate: 10.3g
  • Dietary Fiber: 5.4g
  • Vitamin C: 16% DV
  • Magnesium: 14% DV
  • Potassium: 10% DV
  • Iron: 8% DV

Important Nutrients

Fiber - good for your gut and heart
Folate - used to make DNA
Vitamin C - helps with wound healing
Phenolic Acid - antioxidant properties
Magnesium - essential for muscle and nerve function and blood pressure regulation
Nutrition Facts
1 servings per container
Serving size
1 cup hearts (168g)
Amount Per Serving
Calories
89
% Daily Value*
Total Fat
0.57g
1%
Saturated Fat
0.13g
1%
Trans Fat
--g
Sodium
485.5mg
20%
Total Carbohydrates
20g
7%
Dietary Fiber
9.6g
34%
Total Sugars
1.6g
3%
Includes --g Added Sugars
--%
Protein
4.8g
10%
Vitamin B1 (Thiamin)
0.08mg
7%
Vitamin B2 (Riboflavin)
0.15mg
11%
Vitamin B3 (Niacin)
1.9mg
12%
Vitamin B6 (Pyridoxine)
0.14mg
8%
Vitamin B9 (Folate)
147.8mcg
37%
Vitamin C
12.4mg
14%
Vitamin E
0.32mg
2%
Vitamin K (Phylloquinone)
24.7mcg
21%
Calcium
35.3mg
3%
Iron
1mg
6%
Magnesium
70.6mg
17%
Phosphorus
122.6mg
10%
Potassium
477.1mg
10%
Selenium
0.34mcg
1%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Nutritional details are an estimate and should only be used as a guide for approximation.
Data Source: Artichoke Cooked From Fresh Fat Not Added In Cooking
USDA Food Data Central
https://fdc.nal.usda.gov/fdc-app.html#/food-details/787864/nutrients
-- Represents data that is not available.

Selection & Storage

Select artichokes that are heavy and firm. Look for a healthy green color and compact leaves for optimal freshness.
Store uncooked artichokes in the fridge in an air tight bag and eat within 5-7 days. Cooked artichokes can be stored up to 7 days in the fridge.

Usage Tips

Medicinal Uses

Artichokes have been used in traditional medicine for centuries due to their potential health benefits. Some of their medicinal uses include:

  1. Liver Health: Artichoke leaf extract is often used to support liver function and protect the liver from damage. It may help increase bile production, which aids in digestion and detoxification.
  2. Cholesterol Lowering: Some studies suggest that artichoke leaf extract may help lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol.
  3. Antioxidant Properties: Artichokes are rich in antioxidants, such as cynarin, which may help protect against cell damage and inflammation.
  4. Digestive Health: Artichokes have been used to treat digestive disorders, such as irritable bowel syndrome (IBS) and dyspepsia, due to their potential anti-spasmodic and bile-stimulating effects.
  5. Diuretic Properties: Artichokes have mild diuretic properties, which may help increase urine output and support kidney health.

Wellness

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