An artichoke may at first seem a bit intimidating. After all, it looks like a spiky flower and you quickly ask yourself: what am I supposed to do with this? Still, it's less complicated than it seems. Once you know how to prepare it, you discover a vegetable that instantly brings a Mediterranean atmosphere to the table.

The artichoke is actually an unopened flower bud. You eat the soft bottom of the leaves and of course the heart – the most flavorful part. The taste is slightly nutty and subtly bitter, which makes it perfect with fresh or creamy dips. Once you have done it once, you'll want to make it more often.

An important tip: an artichoke discolors quickly once you cut it. To prevent it from turning brown, cut a lemon in half and immediately rub all cut surfaces with lemon. Then place the cleaned artichoke in a bowl with water and plenty of lemon juice until you are ready to cook it. Also add some lemon juice to the cooking water. This keeps it a nice light color.

Cooked artichoke with 3 low calorie dips (2 people)

Ingredients (2 people)

• 2 fresh artichokes
• 1 lemon
• 1 bay leaf (optional)
• 1 clove garlic (optional)
• Pinch of salt

For the low calorie dips:

• 3 tablespoons Natural Zero Truffle Mayo
• 3 tablespoons Natural Zero Honey Mustard
• 3 tablespoons Natural Zero Nice to Mayo
• Black pepper
• Fresh or dried parsley or chives (optional)

Method

Preparation

Prepare a large bowl with cold water and the juice of 1 lemon. Use this immediately after cutting to prevent discoloration.

Step 1 – Trim the stem
Place the artichoke on a cutting board and cut the stem to about 2 to 3 cm. You can optionally lightly peel the outside of the stem with a peeler; the inside is also edible.

Step 2 – Remove bottom leaves
Pull off the lower, hard leaves if they are stiff or damaged. Work neatly around.

Step 3 – Cut off the top
Using a sharp chef's knife, cut about 1.5 to 2 cm off the top. This removes the hard, spiky tips.

Step 4 – Lemon to prevent discoloration
Immediately rub all cut surfaces with half a lemon. Then place the artichoke in the lemon water while you prepare the second artichoke.

Step 5 – Cooking
Bring a large pot of water to a boil. Add:
– Juice of half a lemon
– Pinch of salt
– Optionally a bay leaf and a lightly crushed clove of garlic

Place the artichokes in the boiling water. They should be mostly submerged. Use a small plate as a weight if necessary so they don't float.

Let simmer gently for 30 to 40 minutes (not a hard rolling boil). The exact time depends on size.

When is an artichoke done:

You know they are done when you can easily pull a leaf off.

Step 7 – Drain
Remove the artichokes from the water and let them drain upside down. This removes excess water and keeps the texture firmer.

How to eat an artichoke

Pull off a leaf, dip the bottom in the sauce and scrape the soft part off with your teeth. Work your way toward the center. Then remove the ‘choke’ in the heart with a spoon. Underneath is the soft artichoke heart, the most flavorful part.

When you have removed all the leaves, you will see a slightly hairy part in the middle, also called the ‘choke’. This part is not edible. After cooking, carefully scrape it away with a spoon until you have the smooth, firm artichoke heart left. That heart is completely edible and the most flavorful part of the artichoke.

Three fresh low calorie artichoke dips

1. Truffle Lemon Dip: Mix the Natural Zero Truffle Mayo with some lemon zest and freshly ground black pepper. Creamy and luxurious, perfect with the heart.
2. Honey Mustard Fresh: Mix the Natural Zero Honey Mustard with a small squeeze of lemon juice and finely chopped parsley. Fresh and slightly sweet, a nice counterpoint to the slightly bitter artichoke.
3. Garlic Pepper Mayo: Mix the Natural Zero Nice to Mayo with extra black pepper and a few drops of lemon juice. Simple, classic and always good.

Why artichoke is a healthy choice

Artichoke contains a lot of fiber, antioxidants and relatively few calories. It supports digestion and fits perfectly in a light meal or as a snack dish. In combination with the Natural Zero sauces this dish remains full of flavor but low in calories.