6 artichoke recipes rich in gut-strengthening benefits

artichokes are vegetables that are not much appreciated (hmm Technically a thistle), but it’s one of the best foods you can eat to boost your gut microbiome — and most importantly, it’s delicious. Whether you toss it into a salad, use it as a pizza or omelette, or mix it into a base for a delicious creamy dip, artichokes are a hassle-free way to add major flavor and gut-healthy benefits to your meals.

“Artichokes are known in the nutrition community for their impressive prebiotic content, which are specific carbohydrates that ‘feed’ probiotics and help balance your gut microbiome,” says dietitian Kelly Jones, MS, RD, CSSD, LDN. In fact, while probiotics get a lot of love, prebiotics are less well known. They are just as important (if not more!), however, as they feed probiotics so they work and benefit the gut. Therefore, it is best to eat a variety of foods that are equally high in prebiotics and probiotics to improve digestion and overall health.

“Specifically, one study recently showed an increase in the production of short-chain fatty acids in the gut after consuming artichokes,” says Jones. “These fatty acids help support your gut by providing energy for colon cells to help them function properly. They also help metabolize important nutrients such as carbohydrates and other fats.” Artichokes are also rich in soluble and insoluble fiber, which Jones says can help support regular bowel movements and reduce constipation and digestive discomfort. “Eating a lot of fiber has been associated with lower cholesterol levels and improved heart health,” she says. “Half a cup of artichoke also contains 240 mg of potassium, an essential mineral and electrolyte that helps manage fluid balance, muscle cramps, and blood pressure. Finally, artichoke is a good source of magnesium.”

Are you ready to cook with this delicious fork? Here are six delicious artichoke recipes that are very easy to make.

6 recipes for artichokes full of gut-strengthening benefits

1. Healthy spinach and artichoke dip

This delicious dip is packed with protein and fiber. “Instead of focusing on ‘cream,’ the focus is on vegetables, and artichoke hearts and spinach are used,” says registered dietitian Ginger Holten, MS, RDN, CSO.

If you eat dairy, feel free to go for a serving of cheese, but this blogger uses nutritional yeast, an alternative to vegan cheese that just so happens to be high in protein and B vitamins.

Get the recipe: Real Simple Good’s Healthy Spinach and Artichoke Dip

2. Roasted artichoke salad

“Because this hearty salad contains plenty of veggies plus whole grains and protein-packed chickpeas, it’s perfectly balanced for work or school lunches throughout the week,” says Holten. Mint gives it an aromatic feel and complements the refreshing nature of this salad.

Get the recipe: Love & Lemons Roasted Artichoke Salad

3. Casserole with spinach, artichokes and eggs

This super simple casserole is rich in vegetables like artichokes, along with a variety of herbs and spices. All of the above ingredients bring flavor and anti-inflammatory benefits.

“Because it’s cheese and egg-based, this recipe also has plenty of bone-boosting protein and calcium,” Hultin says. And since you can make a big batch, keep the rest for leftovers.

Get the recipe: Spinach Artichoke Egg Casserole with a Spicy Perspective

4. Chicken, lemon and artichoke soup

Brighten chicken soup with comforting greens like onions, carrots, celery, spinach, and chopped artichoke hearts — all of which are rich in anti-inflammatory benefits. “You’ll get a boost of fiber, vitamins, minerals, and antioxidants from this spin on this classic chicken soup recipe,” says Hultin. Which So assured.

Get the recipe: Love Chef Laura Chicken, Lemon, and Artichoke Soup

5. Orzo pesto with lemon, artichoke and shrimp

“If you need a quick dinner during the week, prepare this dish in advance to use for easy meal prep or to enjoy as a quick after-work option,” says Hultin. You only need six ingredients, which makes it easy to prepare on the spot (and budget when shopping at the store). “This dish is rich in the anti-inflammatory properties of pesto, prebiotics, artichoke fiber, and shrimp protein,” she adds.

Get the recipe: Pesto Orzo With Lemon, Artichokes & Shrimp from Walder Wellness

6. Spinach and artichoke chicken burger

There’s no doubt we’ll be grilling a gut-friendly chicken burger All long summer. Pro tip: “If you want a little extra flavor and nutrition in this dish, you can add artichoke hearts to your burgers,” says Hultin.

Get the recipe: Spinach and Artichoke Chicken Burgers from Paleo Running Mama

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