I have always been a fan of artichokes. I remember my dad making them for dinner when I was growing up. The taste of garlicky breadcrumbs on each artichoke petal dipped in butter was delicious! I went out to dinner the other night and this memory quickly came back to me when I saw them on the menu. So naturally, I was determined to make my own healthier version of roasted artichokes. I did learn to cut the cooking time in half by boiling them first—a little secret!
Artichokes have amazing health benefits:
- They are high in fiber……did you know that a medium artichoke has more fiber than a cup of prunes?!
- They are a natural diuretic, aid in digestion, and are a great benefit to the liver. Studies have shown that they may even help regenerate liver tissue.
- They also have been shown to reduce bad cholesterol (LDL) and raise good cholesterol (HDL)
- 3 large artichokes
- 3 cloves of garlic, chopped
- 1/2 cup Italian seasoning Panko crumbs
- juice of 1 lemon
- Pink Himalayan sea salt to taste
- 1 tbs extra virgin olive oil per artichoke
- 3 tbs Earth Balance soy free plant-based butter
Bring 4 quarts of water to a boil in a large saucepan and preheat the oven to 425 degrees. While waiting for the water to boil, prep your artichokes.
Cut 1 inch off the top of each artichoke, cut the stem off the bottom so it sits flat, and cut the tips off the tops of the petals. Rinse the artichokes and place them in the boiling water for 20 minutes.
Once the artichokes are done boiling, place them in a bowl of cold water (this was a tip given to me to prevent the petals from getting too mushy). Drain the artichokes by gently turning them upside down. Place them on a foil-lined baking sheet. Gently spread apart the petals and drizzle with olive oil. Sprinkle on the garlic and sea salt, then squeeze the lemon juice onto each artichoke. Finally, sprinkle the Panko crumbs on top of each one. Place them in the oven for 5 minutes.
While the artichokes are roasting, melt the dairy-free butter in the microwave for 20 seconds or until melted. Enjoy each petal, and once you get to the center where the heart is, remove the hair of the artichoke and eat the heart, it’s absolutely delicious!