Getting To The “Heart-ichoke” Of It
by Chef Kathryn Bari-Petritis & Chef Jill Engelhardt

Spring has arrived and a lovely, green flower is appearing in the marketplace. It is called the Artichoke.

This gorgeous vegetable originated in the Mediterranean, and is very much in season in springtime. An amazing package of tough outer leaves, curved over a soft heart, the Artichoke is a powerhouse of nutrients, greatly supporting the Liver and Gut. “Arti” also contains cynarins, which lower cholesterol and keep serum triglyceride levels low, neutralizing toxins and overall, increasing energy.

Recently, while preparing an Arti, I realized that similar to a freshly cut apple, it would start browning very quickly. This tells us that there are LIVE cells. So just as you reach for an apple, for good health, reach for an Artichoke too. Here are two heart-healthy recipes:

Quick Artichoke Dip or Spread
serves 4-6

Ingredients:
2-14 oz. cans of Artichoke hearts in water
1 tbsp. grapeseed Vegenaise
2 cloves garlic
2 tsp. freshly grated lemon zest (organic)
1/4-cup whole wheat bread crumbs
1/4-cup fresh flat parsley
1-tsp. sea salt, pinch of fresh pepper
Optional: 1-Tbsp. Olive Oil

Procedure:
1. Drain and rinse Artichokes (squeeze water out)
2. Pulse Artichokes and all above ingredients in food processor until blended. Adjust lemon & salt
Can be heated in 400-degree oven for 10-20 min. Can use Parmesan or Vegan cheese on top. Serve with a crusty piece of bread or crackers, celery sticks or spread on endive leaves.



Stuffed Artichokes w/Almonds, Burdock & Carrot
(Our healthier version of the Italian stuffed)

Ingredients:
2 big Artichokes (firm)
1 long piece of Burdock root, chopped small
1 med. carrot, chopped small
4 cloves garlic, minced
2 tbsp. Olive oil for Saute
1/4 cup flat parsley, chopped
1 cup almond meal (almonds finely chopped)
1/2-tsp. sea salt
1 tsp. Oregano, 1/2 tsp. Thyme
1 tbsp. lemon juice
1-cup veggie or Chicken broth, 1/4-cup water

Procedure:
1. Wash and lay Arti on its side and cut off top third, trim the sides with a kitchen scissors to create a flat edge rather than a pointy tip.
2. Smash top of Arti down on counter, to open up center, and start taking out fuzzy thin and sharp pieces of plant, exposing the heart.
3. Sprinkle lemon juice in center while preparing the above veggies
4. Wash, don't peel Burdock and chop fine (best in food processor, but can use sharp knife), along with carrots and garlic.
5. Sauté garlic until fragrant, add Burdock, stir 2 minutes, add carrots, spices, salt & pepper, almond meal, parsley and mix all until well blended.
6. Shove the mixture down, with small spoon, into the leaves, all around the plant.
7. Place in high pot, with water and broth on bottom and bring to a boil, then simmer 40 mins., be sure to check water level to make sure all liquid does not evaporate. Can add more water.
Enjoy picking each leaf off and scrapping the meat off with your teeth, leaving the tough skin behind. It is truly a feast.

Cook’s Notes:
Burdock is sold in most health food stores, including Whole Foods. It purifies the blood and is used medicinally for healing many conditions.


Natural Chefs Kathryn Bari-Petritis & Jill Engelhardt are available for private cooking on Long Island.
Contact: www.thehealthchef.com.