Braised artichokes
Your house will smell like heaven.
Watch the videoOne artichoke, a big dose of fibre.
A medium to large cooked artichoke gives you around 6 to 10g of fibre, a big chunk of what you need in a day.
Most of it is inulin, a prebiotic fibre your gut bacteria love, which supports steady digestion.
The recipe
Serves 4 · Metric, with cups in brackets- 2 large or 4 medium artichokes
- 150ml extra virgin olive oil
- 300ml dry white wine
- 450ml water
- 1 tsp sea salt
Trim each artichoke. Pull away the tough outer leaves until you reach the pale, tender ones, and cut 2cm off the top.
Peel the stem. It's lovely to eat once the fibrous outer layer is gone.
Place the artichokes cut side down in a large pan with the stems.
Whisk the olive oil, wine, water and salt together and pour over.
Cover, bring to the boil, then turn the heat to low and braise gently for 25 to 35 minutes, until a knife slides into the base with no resistance.
Spoon some braising liquid over the artichokes and pour the rest into a bowl for dipping the leaves. Add salt to taste.
My Nourish3 Method is simple: protein, healthy fat and fibre whenever you eat. Artichokes bring the fibre and the olive oil your healthy fat. Add protein: serve with roast chicken, white fish or a bowl of garlicky white beans.
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