Superfood recipe - artichokey kokey!

This is a beautiful recipe (adapted from the ocado website) which I love for three reasons.

1. It is super quick, easy and tasty.
2. From a nutritional point of view, its a winner.
3. People don't eat enough artichokes, which are, in my opinion a 'super' food.

Artichoke is a great source of vitamin K, vitamin C and folate as well as the minerals calcium, magnesium and potassium. Plus full of  fibre. Which we love.

It's also full of antioxidants, in fact a study by the American Society for Clinical Nutrition (http://ajcn.nutrition.org/content/84/1/95.abstract), concluded it has a higher antioxidant status than blueberries and dark chocolate!

Artichoke also contains constituents  which have liver protective qualities. Which lets be honest, at this time of year, when our bodies, immune system and livers get a battering, can only be a good thing! It can increase the production of bile (okay sounds gross but totally necessary) which helps speed up the transit of food through your digestive system, reducing bloating. In fact they were used as a digestive aid in Egyptian times - and of course now we know exactly why.

Its also a prebiotic, which feeds the probiotics (or 'good' bacteria) that resides in your stomach.

Artichoke is also reported to be beneficial for those with:

• high cholesterol (it has cholesterol lowering effects)
• IBS as it is antiemetic (prevents vomiting) spasmolytic (relieves muscle spasms), and carminative (relieves flatulence) so can help with some of the symptoms (abdominal pain and cramping, bloating, flatulence, and constipation)
• Indigestion or acid reflux because of the above properties

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Whilst these more serious issues may warrant taking artichoke leaf extract (under the guidance of a doctor or qualified nutritional therapist), eating more artichokes is almost certainly going to be beneficial to health.

The heart of the artichoke is eaten because it is softer and the most edible part of the plant. Whilst it would be recommended to buy and prepare your own artichokes, this is, well...hard work to be honest! Buying a jar of artichoke hearts is very acceptable. Make sure it is preserved in olive oil with no / little added salt.

So hopefully I have persuaded you about why the artichoke is so great. Here is a wonderful way to serve it at a dinner party, or just smother it on toast or crackers for an incredible health boosting taste sensational snack.

This recipe also contains raw garlic (with potential cholesterol lowering, antibacterial, anti-fungal, blood pressure activity) virgin olive oil (with antioxidant, vasodilating, and antiplatelet properties, and potentially cholesterol lowering) and fresh basil (antibacterial, anti-inflammatory and cardiovascular health benefits). So really this is a superfood dip!

Serves 2-4. Takes 5 minutes maximum.

Ingredients

• 150g can artichoke hearts, drained
• 1 clove garlic
• 25g fresh basil
• 2 tbsp greek yoghurt
• 1 tbsp extra virgin olive oil
• ½ lemon, zest and juice
• seasoning to taste

Instructions
In a food processor, blend together all the ingredients. Whizz until smooth. Add a squeeze of lemon juice and top with a little zest before serving with crudités or wholewheat breadsticks. ENJOY!

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