Artichokes: take the time to savor every leaf of this edible thistle. By the time you reach its heart, you'll have enjoyed each bite

In today's era of the "quick-fix" dinner, it's easy to see why the artichoke is often neglected. It takes some work to enjoy its unique flavor, but the payoff is a nutritious one--an artichoke has 10 percent of your recommended daily allowances of vitamin C, magnesium and folate.

Though there are more than 50 varieties of this thistle plant's flower bud, the most common type in the United States is the Green Globe. As for the mini versions you may see, know that these baby artichokes, ideal for sautes and stir-fries, are as flavorful as their larger siblings. Why the size difference? The artichoke grows on stalks, and its size is a result of where the bud grew. The higher on the stalk, the bigger the artichoke.

When choosing an artichoke, look for deep-green, tight-leafed globes that feel heavy for their size. If you hear a squeak when you squeeze the artichoke's leaves together, it's a fresh one. Discoloration, bruising or split leaves are signs of age, though, in summer and fall, you may find fresh artichokes with purple-tinged leaves.

To prepare an artichoke, wash it under cold water, and pull off the tough leaves closest to the stem, which is then cut off. Trim the tips of the remaining leaves to remove the thorns and rub the cut edges with lemon juice to preserve the color. Now the hard part is over. Boil, steam, microwave or even grill whole artichokes. Served hot or cold, the base of the petals taste wonderful when dipped in butter, herbed mayonnaise or salad dressing. All this effort takes you to the reward--the delicious heart of the choke. Cut up, and enjoy.

So as you journey through your hectic life, take a few minutes to enjoy this hearty vegetable that is worth the preparation effort with every luxurious bite.

Nutrition Facts

Serving: One artichoke (60g)

Calories: 25

Fat: 0g

Fiber: 3g

Protein: 2g

Availability: Year-round, but peak from March through May

Storage: Refrigerate unwashed artichokes in a plastic bag. For the freshest taste, use within a few days, but will keep up to a week.

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