You probably know the artichoke (cynara scolymus) for its shape that resembles a flower. Exotic, the native Mediterranean vegetable, was considered a luxury ingredient in European recipes in the 17th century, and it was brought to Brazil by Italian immigrants in the 20th century. And while it looks distinctive, it has edible parts that have many health benefits.
Its harvest period is during the spring. At this time, the vegetable is more nutritious, tasty and inexpensive. This is because, harvested in the right season, the artichoke is more suitable for the climate and the soil, being able to absorb more nutrients and develop more flavor. For the consumer’s pocket, it meant less interference from the manufacturer was required, reducing the final price.
“Since it is the season of the artichoke harvest, it is the right time to consume it, as it ends up having less pesticides in its production. [quando não orgânica] and the price is also more competitive “, emphasizes nutritionist Leticia Farinelli.
So, know the main advantages of include artichoke in your menu and the best ways to consume exotic vegetables:
1. Helps with satiety
Artichokes are packed with nutrients that can help keep hunger at bay for longer. Because it contains a large amount of fiber, the vegetable can make you feel full for a longer period, reducing the feeling of hunger.
“Artichokes are high in fiber, which is great for keeping us full longer, because it slows down digestion (in a positive way), as well as being very low in calories. By including artichokes in meals, we chew more, which which also gives satiety, with low calorie density “, explains Farinelli.
2. Reduces blood sugar
In addition to the low glycemic index, artichoke fibers can work together to control the release of glucose into the blood. Therefore, this process happens more gradually, than avoid glucose spikes when there is a healthy and balanced diet. The vegetable becomes a good ally for people with insulin resistance and diabetes.
3. Good for the intestines
Consuming artichokes can help with gut health, fight constipation. With the cynarin compound, bowel movement is accelerated, further improving fat digestion. In addition, the vegetable acts as a food for positive bacteria in the intestine, collaborating with the intestinal flora.
4. Contains antioxidants
There are antioxidants in artichoke that are capable of doing this act against free radicals, which, in excess, can cause various health problems, such as aging and the onset of diseases. An example of an antioxidant very present in plants are polyphenolic compounds.
“Artichokes are also rich in antioxidants, which neutralize free radicals. This is great considering the current lifestyle of most people, where we continually produce free radicals, live in environments with a lot of pollution, stress and a diet rich in products. industrialized and sugar, “says the nutritionist.
5. It is rich in vitamin C
Another important antioxidant in the composition of the artichoke is vitamin C. The nutrient plays a vital role in immunity, as well as helping to fight aging, wrinkles and sagging. This help occurs both because vitamin C is an antioxidant and a precursor for collagen formation.
How to consume the artichoke?
Artichokes can be the key ingredient in many recipes or an exotic accompaniment. It’s possible eat it raw in salads, blend it in juices or use its leaves in herbal teas. You can also roast or sauté your artichokes for more practical dishes. It is still possible to enjoy the benefits of the vegetable as a supplement in nutritional guide capsules.
The Cooking Guide helps you include exotic foods in your diet with this artichoke wrap recipe. Once you have verified all the benefits of the vegetable, think about adding it to your daily life, especially during your harvest which now takes place during the spring. So, here are the ingredients and step by step:
artichoke roll
Time: half past one
Performance: 8 servings
Difficulty: medium
Rocambole of Artichokes Ingredients:
- 3 tablespoons of oil
- 1 tablespoon of butter
- 1 minced clove of garlic
- 6 artichoke hearts
- 600 g of minced meat
- 6 eggs
- 50 g of grated Parmesan cheese
- 100 g of ham
- 200 g of mozzarella
- 1 cup (tea) of breadcrumbs
- Salt, pepper and nutmeg to taste
- margarine to grease
Method of preparation:
In a pan put the oil, butter, garlic, chopped artichokes, season with salt and boil for 15 minutes or until cooked. Reserve. Mix the meat, 4 eggs, Parmesan, nutmeg, salt and pepper. Roll out the dough in cling film, lay the slices of ham, artichokes and chopped mozzarella on top. Roll up like a roulade, roll in the remaining 2 beaten eggs and breadcrumbs. Arrange on a greased baking sheet and bake in a preheated oven for 40 minutes.
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Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
