A member of the sunflower family, artichokes are one of the few remaining hand-harvested vegetables. Available year-round but especially plentiful in spring and fall, these easy-to-prepare beauties are often enjoyed in the company of others. Fun to eat, the artichoke’s flavor is a unique, nutty one.  

I liked them when I was a kid, because you got to use your hands to eat them. I later discovered that they’re also very healthy with a medium-sized artichoke having only 25 calories, no fat, and a good source of vitamin C, folate, potassium and fiber.

It is usually what we dip our artichoke in adds up in calories and fat. Growing up, it was common for my mom to serve an artichoke with melted butter, hollandaise sauce or a mayonnaise-based dressing. I since have modified my choices and now make a sauce with either reduced-fat mayonnaise and lemon juice, or a combination of non-fat yogurt, reduced-calorie mayonnaise, minced green onions, sometimes adding dill weed or lemon juice.

The "vegetable" that we eat is actually the plant's flower bud. If allowed to flower, the blossoms measure up to seven inches in diameter and are a beautiful violet-blue color. The size of the bud depends on where it is located on the plant and the height of the stalk. The largest buds grow at the top. Mediums grow from side shoots. The smallest, or "babies," grow at the juncture of leaf to stem.

Choosing an artichoke

Pick up an artichoke and feel the weight. You’re searching for those that feel the heaviest and firmest. Now examine the exterior. You’re looking for globes that have a healthy green color, compact center leaves and an overall look of freshness (not dehydrated).

Cooking an artichoke

Wash artichokes under cold, running water. Cut off stems at base and remove small bottom leaves. Trim off the top by a fourth or a third.  Stove top and microwave are the most common means to cook your artichoke, but I have also had them roasted in the oven and even barbecued.

Stovetop method: Stand the artichoke(s) upright inside a deep saucepan, large enough to hold it snugly. Add 1teaspoon salt to 2 to 3 inches of boiling water. Lemon juice, herbs, garlic powder or onion powder may be added, if desired. Cover and boil gently 35 to 45 min or until the base can be pierced easily with fork. Add a little more boiling water, if needed. Turn artichokes upside down to drain. To chill, cover and refrigerate.

Microwave method: Put a few ounces of seasoned garlic, salt, dill, lemon juice and a few drops of olive oil in a glass bowl. Place artichoke face down in the bowl and cover. Cook for 7 min on high. Leave the cover on, and let stand for 5 min.

Eating an artichoke

It may look complicated, but the good news is that eating an artichoke is easy!

• Start by pulling off one of the outermost petals. Dip the base of the petal into your favorite sauce. Many people prefer melted butter or mayonnaise, but there is no limit to the types of dips or sauces that can be used.

• Pull the petal through your slightly clenched teeth to remove the soft, tender flesh at the bottom of the petal. You'll want to have an empty bowl ready in which to drop them. Discard the remainder.

• Continue until all petals have been removed. You will have now arrived at one of the greatest culinary rewards: the heart! If the fuzzy choke guarding the heart hasn’t been removed, scoop it out with a spoon and discard.

• Cut the remaining artichoke heart into bite-sized pieces, dip and enjoy!