Artichokes can be enjoyed in a surprising number of ways, but most people think of simply steaming them and then slowly stripping each leaf to scrape out a meager amount of the delicious meat with their teeth. It can be laborious, at best. So, today, we’re going to share Dr. Gundry’s favorite way to eat an artichoke! But first…
Why Are Artichokes So Good For You?
To kick off the list of health benefits, artichokes are an amazing source of inulin. And inulin is a great way to feed and nourish your gut buddies.
Turns out, inulin is a type of soluble fiber found in many plants. It’s what’s known as a “fructan” – that means it consists of chains of fructose molecules that are linked together in a way that can’t be processed by your small intestine.
So, what happens to inulin? Well, it travels to your lower gut, where it can work as a prebiotic. If you recall, prebiotics are a great food source for your good gut bugs. Which is why the best prebiotic foods are important. Keep in mind that the best probiotic foods work in conjunction with prebiotics.
Once your gut bacteria convert inulin and other prebiotics into short-chain fatty acids, they then nourish the cells in your colon, providing a few special health benefits.1
The Health Benefits of the Artichoke
Now, the artichoke, otherwise known as Cynara scolymus, is one of the most ancient plants still growing in the world. Today, its extracts — which are obtained from different parts of the plant, like its roots, leaves, and fruit — have long been used as medicinal aids. Read all about artichoke extract benefits.
Therapeutic effects of the artichoke on the liver have been discussed since the 1600s. And modern studies have really begun to confirm the stimulating properties of artichoke extracts on your liver — and even your gallbladder. In fact, the artichoke may be helpful when it comes to:
- Helping protect against oxidative stresses
- Supporting bile secretion from your liver
- Assisting in healthy liver support
- Helping to monitor cholesterol levels2
The artichoke may also help with certain heart health issues and even blood sugar health.3
Finally, the artichoke has been known to help with digestive discomfort, too.4
So, Dr. Gundry doctored up a recipe inspired by his good friend Jimmy Schmidt, of Morgan’s in the Desert at the La Quinta Resort and Club.
He’s simplified the dish a bit and swapped Schmidt’s deep-frying method for a baked version. And boy oh boy, are you in for a treat.
Dr. Gundry’s You Won’t Believe These are Baked, Not “Fried” Artichoke Hearts
Serves 2
Prep time: 20 minutes
Cook time: 25 minutes
What You’ll Need:
- 4 tablespoons extra-virgin olive oil (or perilla oil)
- Juice of 1⁄2 lemon
- 1⁄8 teaspoon cayenne pepper powder
- 10 frozen artichoke hearts, defrosted and patted dry with paper towels
- 1⁄4 cup almond, coconut, or cassava flour
- 1⁄4 teaspoon sea salt, preferably iodized, plus additional for serving
- 1⁄4 teaspoon cracked black pepper
- Lemon wedges
What To Do:
- First, heat your oven to 400°F.
- Then, place 3 tablespoons of the olive oil, lemon juice, and cayenne pepper in a mixing bowl and whisk until blended.
- Add the artichoke hearts to the bowl, and stir until well-coated.
- Next, coat a rimmed baking sheet with the remaining 1 tablespoon of olive oil.
- Place the flour, the salt, and the pepper in a 1-quart resealable plastic bag. Then, using tongs or your hands, add the artichokes to the bag and shake to lightly cover.
- The next thing you’ll want to do is place the artichoke hearts on a baking sheet, and bake for 20 to 25 minutes – turning the artichokes until they’re golden brown and crispy.
- Finally, remove them to a serving dish, sprinkle with more salt, if you want, and serve them with lemon wedges.
In The End…
You’ll have the most tender, crispy-baked, and healthy bits of goodness you’ve had in a long time. And these bites are great to serve at parties! So keep yourself, and your friends, healthy and satisfied with these delicious, golden artichoke bites.
Learn More About Prebiotics:
Prebiotics: Your Complete Guide to Understanding Their Role In Your Health
Larch Fiber: An Incredible Prebiotic to Help Heal Your Gut
Sources
1.https://www.ncbi.nlm.nih.gov/pubmed/19690573
2.https://www.ncbi.nlm.nih.gov/pubmed/26310198
3.https://www.ncbi.nlm.nih.gov/pubmed/23923586
4.https://www.ncbi.nlm.nih.gov/pubmed/23421107
