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Artichokes are the featured food in this month’s Heart Healthy Recipes’ newsletter. Featuring the heart-health benefits of this in-season, spring vegetable. Also, featuring several recipes including an air fryer recipe, stuffed artichoke recipe, along with roasted and appetizer recipes.

Health Benefits of Artichokes

The high-fiber and potassium-rich artichokes may also help lower blood pressure and help manage hypertension. The potassium may contribute to optimum function of the heart muscle, helping the heart to avoid irregular, unhealthy, and life-threatening arrhythmias. The high-fiber content of artichokes also helps with weight-management, thus helping to increase overall health.

Air Fryer Artichokes

Recipe Ingredients:

2 tablespoons extra virgin olive oil

½ teaspoon garlic powder

1 tablespoon lemon juice

1 teaspoon sea salt (optional)

1 teaspoon black pepper

Recipe Instructions:

Rinse the artichokes under cold water. Trim the top quarter and cut off thorny, tough tips. Cut the artichokes in half and set aside.

In a medium bowl, combine olive oil, garlic, lemon juice, sea salt (optional), and black pepper. Brush the artichokes with the seasoning mix, ensure to coat the leaves well.

Place the seasoned artichokes in the air fryer basket in a single layer. Cook for 20-25 minutes. After 10-15 minutes, turn the artichokes over. Cook until golden brown.

Remove artichokes from the air fryer, allowing to cool for 5 minutes and then serve on a plate.

Makes 6 servings.

Stuffed Artichokes

Recipe Ingredients:

1 tablespoon lemon juice

1 cup breadcrumbs

½ cup Parmesan cheese

2 garlic cloves, minced

¼ cup fresh parsley, chopped

½ teaspoon red pepper flakes

2 tablespoons extra virgin olive oil

2 cups vegetable broth

Recipe Instructions:

In a medium bowl, add lemon juice, breadcrumbs, Parmesan cheese, garlic, parsley, red pepper flakes, and olive oil. Combine the ingredients well. Add the mixture to the prepared artichokes.

Place stuffed artichokes in a steaming pot and pour vegetable broth over the artichokes. Cover and steam for about 60 minutes or until the artichokes are tender.

Garnish with lemon zest, if desired, and serve at room temperature.

Makes 4 servings.

Medium-Sized Cast Iron Skillet:

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Roasted Artichokes

Recipe Ingredients:

3 teaspoons lemon juice

½ teaspoon sea salt (optional)

1 teaspoon black pepper

2-3 tablespoons extra virgin olive oil

6 garlic cloves, peeled

½ cup onions, thinly sliced

½ cup chopped fresh dill weed

¼ cup fresh lemon juice (for vinaigrette)

1 teaspoon honey

1 tablespoon capers (for topping)

crumbled feta cheese, to taste, (for topping - optional)

Recipe Instructions:

Rinse the artichokes under cold water. Trim the top quarter and cut off the stem. Peel off the thorny, tough outer layers. Upon reaching the softer, inner layers, utilize a serrated knife to cut off about ¾-inches from the top. Cut the artichokes in half lengthwise and with spoon, remove the fuzzy choke from the inside. After cleaning the inside of each artichoke half, immediately add ½ teaspoon lemon juice to cover the surface to prevent the artichoke from discoloring.

On a large baking sheet, place each artichoke half. Lightly season artichokes with sea salt (optional) and black pepper. Place one garlic clove in each artichoke half. Drizzle each artichoke generously with the olive oil.

Bake in preheated oven of 375°F (190°C) for approximately 40-50 minutes. Once finished baking, take out of oven and remove the garlic from each artichoke. Allow the garlic to cool.

In a blender, or food processor, add the garlic, onions, dill weed, lemon juice, and honey.

Arrange each artichoke on a dinnerware plate, drizzling with the garlic-dill vinaigrette. Top with capers and crumbled feta cheese (optional), if desired.

Makes 6 servings.

Artichoke Dip

Recipe Ingredients:

1 cup marinated artichoke hearts, finely chopped

½ cup Parmesan cheese, fresh and finely grated

2 garlic cloves, roasted

¼ cup fresh parsley, minced

½ teaspoon red pepper flakes

sea salt, to taste (optional)

Recipe Instructions:

Serve appetizer dip at room temperature or cold.

Tip: May be stored in tightly covered container, in the refrigerator, for up to one week.

Makes 4 servings.

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