How can you deny a “vegetable” this agreeable? The artichoke can be grown as a perennial or an annual crop. And now is the time to enjoy this dimensional delight; peak season is from March to May. Nearly all artichokes grown commercially in the United States come from California’s Monterey County. In fact, the county’s leaders named it the official vegetable.

The area pulls out all the stops to celebrate its major crop with a festival this month, according to the California Artichoke Advisory Board.

But you don’t have to be on the West Coast to truly appreciate the flower bud, a member of the sunflower family.

It’s a treat high in fiber, low in saturated fat and packed with vitamins.

Sure, there’s some peeling and picking involved but it’s worth the work.

The most common type is the globe—apropos for its shape and perhaps its worldwide popularity.

COOKING TIP

Fresh cooked and chilled artichokes are easy to keep on hand for quick meals. Refrigerated in a covered container, they will keep up to a week.

What NutritionData.com says:

This food is low in saturated fat, and very low in cholesterol. It is also a good source of niacin, magnesium, phosphorus, potassium and copper, and a very good source of dietary fiber,

Vitamin C, Vitamin K, folate and Manganese.

Couscous-Stuffed Artichokes

Couscous

4 large California artichokes

11⁄2 cups chicken broth

1 teaspoon curry powder

3⁄4 teaspoon ground cumin

1⁄2 teaspoon garlic salt

1 cup instant couscous

1⁄4 cup currants

1⁄2 cup sliced green onion

1⁄2 cup toasted slivered almonds, chopped

1⁄2 teaspoon grated lemon peel

2 tablespoons lemon juice

2 tablespoons vegetable oil

Plain lowfat yogurt, optional

Wash artichokes. Cut off stems at base and remove small bottom leaves. Stand artichokes upright in deep saucepan large enough to hold snugly. Add 1 teaspoon salt and 2 to 3 inches boiling water. Cover and boil gently 35 to 45 minutes, or until base can be pierced easily with fork. (Add a little more boiling water, if needed.) Turn artichokes upside down to drain. Carefully remove center petals and fuzzy centers with a spoon and discard. Keep warm or chill as desired. In medium saucepan combine chicken broth, curry powder, cumin and garlic salt; bring to a boil. Remove from heat; stir in couscous and currants. Cover and let stand 5 minutes. Fluff couscous with a fork. Stir in green onion and almonds. Combine lemon peel, lemon juice and vegetable oil; stir into couscous. Gently spread artichoke leaves until center cone of leaves is revealed. Pull out center cone. With a spoon, scrape out any purple-tipped leaves and fuzz. Fill centers of artichokes with couscous mixture. Serve with plain yogurt, if desired.

Makes 4 servings.

Courtesy California

Artichoke Advisory Board

Grilled Artichokes

(Recipe for 4 artichokes, 8 servings 1/2 artichoke each)

This recipe is perfect for the lazy cook, since all preparation can be done the previous day. The slightly smoky taste compliments the nuttiness of the artichoke and no dip is necessary, although some might want to use additional marinade for dipping.

Ingredients:

4 large artichokes

1/4 cup balsamic vinegar

1/4 cup water 1/4 cup soy sauce

1 T minced ginger

1/4 cup olive oil

Method:

1. Slice artichoke tops off, crosswise. Trim Stems.

2. Boil or steam artichokes until bottoms pierce easily, or a petal pulls off easily.

3. Drain artichokes. Cool. Cut each artichoke in half lengthwise and scrape out fuzzy center and any purple tipped petals.

4. Mix remaining ingredients in a large plastic bag. Place artichokes in the bag and coat all sides of the artichokes. For best flavor marinate in the mixture overnight in the refrigerator but should marinate at least one hour.

5. Drain artichokes. Place cut side down on a grill over a solid bed of medium coals or gas grill on medium. Grill until lightly browned on the cut side, 5 to 7 minutes. Turn artichokes over and drizzle some of the remaining marinade over the artichokes. Grill until petal tips are lightly charred, 3 to 4 minutes more.

6. Serve hot or room temperature

Courtesy California

Artichoke Advisory Board