estudio alcachofa
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EN on Foods Getting to the Heart of Artichokes The Folklore. True to its appearance, the artichoke also has a bit of a prickly lore. The Ancient Greeks credit Zeus with its creation. As punishment for the deception of Cynara, his mortal seduc- tress turned goddess, he transformed her into the artichoke plant. In its native Mediterranean turf, the artichoke was considered not only a delicacy but an aphrodisiac. The Facts. The globe artichoke {cynara scolymus,) also known as the French artichoke and the green artichoke, is a member ofthe thistle group in the sunflower family. Grown mostly along California's coast, the silver-green plant produces flower buds which we recog- nize as artichokes. At the base of each pointed "leaf or bract is the edible flesh, along with the soft center known as the heart. Buds left on the plant open into 6- inch purple-blue flowers. Artichokes are heavy in nutrients and antioxidants, but not in calories. One medium artichoke packs 16 nutrients into a mere 60 calo- ries, and is a particularly good source of fiber, vitamin C, folate and magnesium. The Findings. U.S. Department of Ag- riculture data ranks artichokes as one of the highest vegetable sources of antioxi- dants. Artichoke's antioxidants are in the form ofthe compounds cynarin and sily- marin, which have been shown in mouse studies to have protective effects on the liver. Because of its role in increasing bile flow in the body, recent research shows that artichoke leaf extract lowers serum cholesterol in mice {Biological Trace Element Research, 2009.) And a British study published in 2004 in The Journal ofAltemative and Complemen- tary Medicine suggests that artichokes may reduce symptoms of irritable bowel syndrome in adults. While the research on artichokes' benefits is preliminary, it does offer an incentive to highlight them in your menu more often. The Finer Points. When selecting an artichoke, choose the heaviest and firm- est. They should be healthy green with closed center leaves. After rinsing, cut an inch off the top ofthe artichoke and a quarter inchft-omthe stem. Using scissors to trim the points off the leaves is optional before you gently spread them apart to prepare for seasoning and cooking. Artichokes are easily steamed, boiled, baked or microwaved. They are finished cooking when the leaves pull off easily. To eat, pull a leaf, holding it so it curves downward, and scrape off the meat with your teeth (then discard the leaf). Enjoy artichokes warm or cool, as an appetizer, side or main dish. —Sharon Palmer, R.D. Notable Nutrients 1 medium artichoke 120 grams, raw Calories: 60 Vitamin C: 15 milligrams (25% DV) Vitamin K: 18.9 micrograms (24% DV) Folate: &7 micrograms (22% DV) /ron; 1.6 milligrams (9% DV) Magnesium: 77 milligrams (19% DV) Potassium: 474 milligrams (14% DV Dietary fiber:7q{2mm (DV=Daily Value) Artichoke and Roasted Pepper Salad 8 medium artichokes, cooked, halved 1-12 oz jar roasted red bell peppers, sliced V2 cup sliced red onion h cup sliced ripe olives Roasted Red Pepper Dressing: Vi cup balsamic vinegar VA cup white wine or cider vinegar 2 doves garlic, minced 1 Tbsp chopped fresh basil 1 tsp chopped fresh rosemary . 1 tsp sugar 1. Remove and reserve outer artichoke leaves until you get to the light, green inner leaves ofthe heart. Trim and slice hearts. 2. Dressing: Blend in blender 1/4 jar roasted peppers and remaining dressing ingredients until nearly sniooth. 3. On salad plates, arrange artichoke leaves, artichoke hearts, remaining roasted pepper, red onions and olives. Drizzle with dressing. Makes 8 servings. Nutrition Information per Serving: 101 calories, 4 grams (g) protein, 18 g carbohydrates, 1.5 g fat, 134 mg sodium, 6 g fiber. Recipe adapted courtesy California Artichoke Advisory Board Research Roundup • Fruit and vegetable intake only slightly reduces risk of overall cancer. Data from the European Prospective Investigation (EPIC) study, which includes 142,000 men and 335,000 women, was analyzed between 1992 and 2000 to see if fruit and vegetable intake affected cancer risk. For every two portions of vegetables and fruits consumed per day, researchers found a 2.5 percent lower risk of overall cancer. Journal of Ihe National Cancer Inslilule, April 2010 • Affection for "diet" foods wanes over time. In a study that compared a reduced-calorie version of spa- ghetti Bolognese (374 calories) with a full-calorie version (567 calories), subjects initially rated their liking of bcith meals similarly. However, on the fifth day ofthe test meal, ratings fell by 30 percent for the re- duced-calorie version, even though there was little difference in ratings of satiety and no difference in rat- ings forthe full calorie version. Re- searchers reported that this might explain why people have a hard time sticking to low calorie diets. American Journal of Clinical Nulrilion, April 2010 • Multivitamins linked with in- creased breast cancer risk. That's what a study of 35,000 Swedish women aged 49 to 83 discovered. Among a subgroup of cancer-free women that took multivitamins for nearly 10 years, those report- ing multivitamin use at least seven times per week were 19 percent more likely to develop breast can- cer. Researchers suggested that your best bet is to get your multivi- tamins through foods. American Journal of Clinical Nulrilion. March 2010 In Coming Issues • Diabetes Prevention Is in Your Hands. We'll give you our list of top lifestyle strategies to guard against type 2 diabetes. • Heating Up—Spices for Health. Turn to a bold, zesty diet for health. • Frozen Treats without the Guilt. EN brings you our favorite frozen treats—that beat the heat without bulking you up. ENVIRONMENTAL NUTRITION July 2010 www.environmentalnutrition.com
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Transcript of estudio alcachofa
EN on Foods
Getting to the Heart of ArtichokesThe Folklore. True to its appearance,the artichoke also has a bit of a pricklylore. The Ancient Greeks credit Zeuswith its creation. As punishment for thedeception of Cynara, his mortal seduc-tress turned goddess, he transformedher into the artichoke plant. In its nativeMediterranean turf, the artichoke wasconsidered not only a delicacy but anaphrodisiac.
The Facts. The globe artichoke {cynarascolymus,) also known as the Frenchartichoke and the green artichoke, isa member ofthe thistle group in thesunflower family. Grown mostly alongCalifornia's coast, the silver-green plantproduces flower buds which we recog-nize as artichokes. At the base of eachpointed "leaf or bract is the edible flesh,along with the soft center known as theheart. Buds left on the plant open into 6-inch purple-blue flowers. Artichokes areheavy in nutrients and antioxidants, butnot in calories. One medium artichokepacks 16 nutrients into a mere 60 calo-ries, and is a particularly good source offiber, vitamin C, folate and magnesium.
The Findings. U.S. Department of Ag-riculture data ranks artichokes as one ofthe highest vegetable sources of antioxi-dants. Artichoke's antioxidants are in theform ofthe compounds cynarin and sily-marin, which have been shown in mousestudies to have protective effects on theliver. Because of its role in increasingbile flow in the body, recent researchshows that artichoke leaf extract lowersserum cholesterol in mice {BiologicalTrace Element Research, 2009.) And aBritish study published in 2004 in TheJournal of Altemative and Complemen-tary Medicine suggests that artichokesmay reduce symptoms of irritable bowelsyndrome in adults. While the researchon artichokes' benefits is preliminary, itdoes offer an incentive to highlight themin your menu more often.
The Finer Points. When selecting anartichoke, choose the heaviest and firm-est. They should be healthy green withclosed center leaves. After rinsing, cutan inch off the top ofthe artichoke anda quarter inch ft-om the stem. Usingscissors to trim the points off the leavesis optional before you gently spreadthem apart to prepare for seasoning and
cooking. Artichokes are easily steamed,boiled, baked or microwaved. They arefinished cooking when the leaves pull offeasily. To eat, pull a leaf, holding it soit curves downward, and scrape off themeat with your teeth (then discard theleaf). Enjoy artichokes warm or cool, asan appetizer, side or main dish.
—Sharon Palmer, R.D.
Notable Nutrients1 medium artichoke 120 grams, raw
Calories: 60
Vitamin C: 15 milligrams (25% DV)
Vitamin K: 18.9 micrograms (24% DV)
Folate: &7 micrograms (22% DV)
/ron; 1.6 milligrams (9% DV)
Magnesium: 77 milligrams (19% DV)
Potassium: 474 milligrams (14% DV
Dietary fiber:7q{2mm
(DV=Daily Value)
Artichoke and Roasted Pepper Salad
8 medium artichokes, cooked, halved
1-12 oz jar roasted red bell peppers, sliced
V2 cup sliced red onion
h cup sliced ripe olives
Roasted Red Pepper Dressing:
Vi cup balsamic vinegar
VA cup white wine or cider vinegar
2 doves garlic, minced
1 Tbsp chopped fresh basil
1 tsp chopped fresh rosemary
. 1 tsp sugar
1. Remove and reserve outer artichoke leavesuntil you get to the light, green innerleaves ofthe heart. Trim and slice hearts.
2. Dressing: Blend in blender 1/4 jarroasted peppers and remaining dressingingredients until nearly sniooth.
3. On salad plates, arrange artichoke leaves,
artichoke hearts, remaining roasted
pepper, red onions and olives. Drizzle with
dressing. Makes 8 servings.
Nutrition Information per Serving: 101 calories, 4grams (g) protein, 18 g carbohydrates, 1.5 g fat, 134 mgsodium, 6 g fiber. Recipe adapted courtesy CaliforniaArtichoke Advisory Board
Research Roundup
• Fruit and vegetable intake onlyslightly reduces risk of overallcancer. Data from the EuropeanProspective Investigation (EPIC)study, which includes 142,000 menand 335,000 women, was analyzedbetween 1992 and 2000 to see iffruit and vegetable intake affectedcancer risk. For every two portionsof vegetables and fruits consumedper day, researchers found a 2.5percent lower risk of overall cancer.Journal of Ihe National Cancer Inslilule, April2010
• Affection for "diet" foods wanesover time. In a study that compareda reduced-calorie version of spa-ghetti Bolognese (374 calories) witha full-calorie version (567 calories),subjects initially rated their likingof bcith meals similarly. However,on the fifth day ofthe test meal,ratings fell by 30 percent for the re-duced-calorie version, even thoughthere was little difference in ratingsof satiety and no difference in rat-ings forthe full calorie version. Re-searchers reported that this mightexplain why people have a hardtime sticking to low calorie diets.
American Journal of Clinical Nulrilion, April 2010
• Multivitamins linked with in-creased breast cancer risk. That'swhat a study of 35,000 Swedishwomen aged 49 to 83 discovered.Among a subgroup of cancer-freewomen that took multivitaminsfor nearly 10 years, those report-ing multivitamin use at least seventimes per week were 19 percentmore likely to develop breast can-cer. Researchers suggested thatyour best bet is to get your multivi-tamins through foods.American Journal of Clinical Nulrilion. March2010
In Coming Issues
• Diabetes Prevention Is in YourHands. We'll give you our list of toplifestyle strategies to guard againsttype 2 diabetes.
• Heating Up—Spices for Health.Turn to a bold, zesty diet for health.
• Frozen Treats without the Guilt.EN brings you our favorite frozentreats—that beat the heat withoutbulking you up.
ENVIRONMENTAL NUTRITION
July 2010www.environmentalnutrition.com
Copyright of Environmental Nutrition is the property of Belvoir Media Group and its content may not be copied
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