Potatoes have become too predictable a side dish in many homes or cause problems for people counting calories and starch. People are increasingly looking for a lighter, equally universal alternative that can be placed on a plate without loss of taste. A natural candidate are artichokes, available not only fresh in season, but also in the practical form of frozen hearts and in marinade. These are flower buds of a plant from the Asteraceae family; the fleshy bases of the scales and the heart are edible, and after processing they have a mild, slightly nutty flavor. A 100 g portion provides approximately 40-47 kcal and approximately 5 g of fiber, including prebiotic inulin, which makes them a supplement lighter and more filling than potatoes.
Artichokes are good for, among others: in puree, in the oven and as thickening stews and sauces. After defrosting, simply fry the hearts for 6-8 minutes over medium heat in a tablespoon of olive oil with chopped garlic to obtain a creamy addition to fish or . The baked version is prepared at 200°C for 15-20 minutes, with salt, pepper and a few drops of lemon. Purée is made by blending cooked hearts with 2-3 tablespoons of natural yogurt, a teaspoon of lemon juice and a pinch of salt; gives a smooth, light base for roast or vegetable sauce. Jar versions should be rinsed under running water and dried to reduce the risk of contamination excess sodium from the pickle.
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Eating artichokes twice a week is a simple way to relieve the digestive system and improve well-being after meals. The plant compounds contained in them support the functioning of the liver and help digest fats better, thanks to which the body regenerates faster. It is most convenient to use frozen or pickled hearts: they are inexpensive (about PLN 8-12 per jar or 300-400 g package), they store for a long time and do not lose their flavor as a result of thermal treatment.
Artichokes are among the vegetables with one of the most balanced nutritional profiles. They provide dietary fiber, including valuable inulin, as well as polyphenols – mainly chlorogenic acid and cynarin – and vitamins C and K. They are also distinguished by the presence of potassium and magnesium, which support the nervous and circulatory systems. The fiber contained in them acts as a natural prebiotic, nourishing beneficial intestinal bacteria, which helps stabilize glucose levels and alleviating hunger pangs.
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The compounds present in artichokes stimulate the secretion of bile, which facilitates the digestion of fatty foods and relieves the liver in everyday work. Eating this vegetable regularly supports the natural cleansing of the body and helps maintain normal cholesterol levels, thus reducing the risk of overloading the digestive system. After meals with its addition, the feeling of heaviness or weight is less frequent, and fat metabolism is more efficient. It is worth including artichokes in your diet, especially during periods of greater liver load, e.g. after fatty foods or prolonged use of medications.
These vegetables, although they come from southern Europe, are also easily found in… Polish home cuisine. Hearts can be added to scrambled eggs or omelettes instead of mushrooms – they give the dish a delicate, slightly nutty flavor and make the breakfast feel fuller longer. In the dinner version, they work well as an addition to minced cutlets or stewed chicken, just fry them in butter with onion and herbs. They can also be baked with potatoes and cheese, casserole-style, for a lighter version of the familiar dish. They go perfectly with buckwheat, rice or pearl barley.
