Superfood Spotlight: Artichokes

Of course, you knew we would say it...artichokes are a nutrient powerhouse! They are loaded with fiber, antioxidants and provide multiple vitamins such as K, B9 (folate) and C. They also contain a substance called cynarin, which helps boost kidney and liver functions. There are only 60 calories in a medium artichoke...which is why we all should be finding ways to include this nutrient all-star in our meals.

Fresh, Canned, or Frozen?

Fresh artichokes are delicious, but can be time-consuming and a bit intimidating for the average cook (including myself). 

Canned artichokes (artichokes hearts) are super-easy to include in recipes, but keep in mind, they can contain oil and added salt.  So, if you are wanting a lower sodium option, read those ingredient labels. You can also rinse them with cool water to remove about 40% of the sodium. 

Frozen artichokes (artichoke hearts) can also be a great option in recipes. Frozen artichokes need to be thawed first. Once thawed, you can use a paper towel to gently squeeze out any excess moisture -- this will help avoid adding extra unwanted water to your recipe.

Mediterranean Orzo Salad with Feta Vinaigrette

Ingredients

• 1 cup uncooked orzo (rice-shaped pasta; about 8 ounces)
• 2 cups bagged pre-washed baby spinach, chopped
• ½ cup chopped drained oil-packed sun-dried tomato halves
• 3 tablespoons chopped red onion
• 3 tablespoons chopped pitted kalamata olives
• ½ teaspoon freshly ground black pepper
• ¼ teaspoon salt
• 1 (6-ounce) jar marinated artichoke hearts, undrained
• ¾ cup (3 ounces) feta cheese, crumbled and divided

Directions

1. Cook the orzo according to package directions, omitting salt and fat. Drain; rinse with cold water. Combine orzo, spinach, and next 5 ingredients (through salt) in a large bowl.
   
   
2. Drain artichokes, reserving marinade. Coarsely chop artichokes, and add artichokes, reserved marinade, and 1/2 cup feta cheese to orzo mixture, tossing gently to coat. Sprinkle each serving with remaining feta cheese.