Marlene Ballesteros Professor Betty Crocker Fullerton College Fall 2012/ Nutrition 210

Artichoke: #1 Super Food

ME

Wellness Book Highlights

Kilocalories Deficiencies Goal Reached
76% 98%

Fiber
71% 178%

Water
43% 91%

Folate Vitamin E
71% 231% 28% 82%

Iron
79% 90%

Potassium
43% 93%

Add Fiber Supplements on Beverages Drink more water less juices Eat healthy foods high in the areas I was deficient in.

Wellness Book Highlights

What Ive learned!

o Ive learned that artichokes are not common in the American Diet but should be because artichokes are nutrient dense vegetables. o If I increase my fiber intake I also need to increase my water intake. o Need to have precaution about my diet and health if I have family history of a chronic disease like: Diabetes or Hypertension.

U.S

Grown fields: 2/3 of the States crops are Grown in Castroville, CA (self-proclaimed Artichoke Center of the World.) Ideal Weather: Cool Summers/Mild Winters
100%

of U.S. artichokes come from California Available Year-Round

Grown by the California Artichoke Advisory Board

Globe

artichoke Plant: Size of the bud (artichoke), is determined by the size of the stalk (stem). Produce One Large bud and several medium buds around. Smaller buds grow at the joining of a leaf and stem.

Farmers Knowledge
Artichokes

thrive in:

Mild winters/ Cold foggy summers Best planted in fall (humid weather)

Endure

& Harvest for up to 5 years Zones like 7 to 9 or 10 to 11

Are perennial.

Farmers Knowledge
Planting:

Give enough room for growth Can grow 4-5ft tall 3-4ft wide

Prepare

soil:

work 5 in. into a trench & 8 inches deep Keep soil moist throughOut the growing season (every 2 weeks)

Nutritional Value

Italy is the largest producer of artichokes Artichoke is a flower bud that has not yet bloomed. One artichoke plant can produce more than 20 artichokes per year. In the 1940s Marilyn Monroe was Castrovilles Artichoke Queen.

Ingredients: 2 Large rinsed and trimmed Artichokes Remove all of the petals and set aside for serving. Remove the choke center and dice the heart. 1 ea. Avocado diced 2 T Cilantro chopped 1 tsp. Jalapeo chopped 2 T Green onions chopped 1 ea. Lime, juice and zest 8 oz. Bay Shrimp, cooked 2 cups Clamato 5 dash Tabasco Directions: Simply combine all of the ingredients above and allow sitting for one hour in the fridge for all of the flavors to come together. Serve mixture in each petal. Serving Suggestion: Serve this on an artichoke petal and add very thin tortilla strips for an added crunch.

Work Cited

http://artichokes.org/ http://topics.nytimes.com/top/reference/time stopics/subjects/a/artichokes/index.html http://www.artichokes.org/health.html http://web.ebscohost.com/ehost/detail?vid= 4&hid=7&sid=7299e7f7-98b7-459c-9957bfab47c2ea4e%40sessionmgr15&bdata=JnNp dGU9ZWhvc3QtbGl2ZQ%3d%3d#db=n5h&AN =67294175