5 Healthy Vegan Artichoke Recipes For Your Kids

5 Healthy Vegan Artichoke Recipes For Your Kids

Artichokes are packed with nutrients and make a delicious, healthy addition to any kid-friendly meal. With their mild flavour and fun, layered leaves, they're perfect for introducing your children to new veggies in a tasty way.

From creamy dips to flavourful pasta, these five vegan artichoke recipes are simple, nutritious, and sure to please even the pickiest eaters. Give them a try, and watch them dig in!

Health Benefits Of Artichokes

Although artichokes taste good (particularly when combined with spinach in a dip), are they healthy? Here, we break down the nutrients and advantages of artichokes and offer some delectable ideas for using them in your next meal.

1. Keeps You Full

One medium-sized artichoke contains approximately 7 grams of fibre, or nearly one-third of the daily recommended intake.

Research shows that fibre has various health advantages, such as improving satiety following meals, stabilizing blood glucose levels, lowering cholesterol, and reducing the risk of heart disease, stroke, and several malignancies.

2. Artichokes Contain A Ton Of Protein

According to Kris Sollid, R.D., senior director of nutrition communications at the International Food Information Council Foundation, “artichokes contain more protein than many other vegetables at 3.5 grams per serving” and have a diverse nutritional profile.

Bonus: According to research published in the Journal of the American College of Cardiology, people with coronary heart disease are less likely to consume a higher proportion of plant-based protein than animal protein.

3. Improvement In Bone Health

You can obtain up to one-fifth of your recommended daily allowance of vitamin K from one artichoke. This vitamin is crucial for healthy bones, blood clotting, and wound healing.

Don't scrimp on this nutrient to keep your bones strong as you age. According to an analysis, women who eat fewer foods high in vitamin K have a higher chance of developing fractures.

4. Artichokes Are High In Fibre

Fibre aids digestion and keeps you full, but it also has additional long-term advantages, like a lower risk of heart disease.

Sollid estimates that a half cup of artichokes has roughly seven grams of fibre, more than a quarter of the amount advised for women and close to a fifth for males.

According to him, Americans barely consume around half the recommended amount of fibre, so one serving of artichokes is undoubtedly a step in the right way.

5. Improves Brain Health

Additionally, whole artichokes contain folate, a B vitamin linked to brain function. Though many factors are involved in this condition, research published in Frontiers in Neuroscience found that those who consumed adequate folate in their diet were less likely to acquire Alzheimer's disease.

According to research, folate may reduce oxidative stress and prevent the creation of plaque and tangles, which are thought to play a role in the progression of Alzheimer's disease.

Folate in artichokes maintains the health of the heart and blood vessels. During pregnancy, it is a crucial nutrient for preventing anemia and lowering the chance of several birth abnormalities, including those of the spine, skull, and brain.

6. Strengthens Gut

Sollid claims that artichokes contain inulin, a “special kind of fibre known to help avoid gastrointestinal disorders like constipation, boost the absorption of minerals like calcium, and bolster your immune system. ”

A study published in the British Journal of Nutrition found that inulin also functions as a prebiotic, assisting your body in maintaining a healthy gut.

7. Boosts Immune System

Artichokes are rich in Vitamin C, a crucial antioxidant that promotes immune function. Vitamin C produces and functions in white blood cells, which the human body needs to fight infections.

It also fights free radicals, lowers inflammation, and helps heal tissues, improving immune resilience. Regularly consuming artichokes can, therefore, assist your body in resisting infections and diseases.

8. Controls Blood Pressure

One artichoke has almost the same potassium content as a medium banana, making it another excellent source of potassium. Like magnesium, potassium is necessary for nerve and muscle activity.

Additionally, the potassium in artichokes supports strong bones and kidneys and keeps the body's fluid balance in check.

The American Heart Association claims that getting enough of the mineral can improve your ability to control blood pressure by assisting your body in excreting extra sodium through urination.

9. Contains Helpful Antioxidants

The antioxidant qualities of artichokes are well known. Antioxidants are substances that can combat free radicals, chemicals that might harm cells and are present in vegetables and fruits.

Artichokes contain two unique antioxidants, cynarine and silymarin, in addition to being a fantastic source of the antioxidant vitamin C.

The antioxidant cynarine, exclusive to artichokes, may have several advantages, including lowering cholesterol, promoting liver health, and lowering the risk of atherosclerosis and certain types of cancer. Studies on silymarin's impact on liver health have been conducted.

Healthy Vegan Artichoke Recipes For Your Kids

1. Vegan Artichoke Pasta Recipe

This delicious and speedy vegan artichoke pasta is ideal for a casual dinner in the garden on a warm summer night when combined with garlic, lemon, and some bitter rocket. I do hope you'll like it!

Prep time: 5 minutes | Cook time: 10 minutes | Total time: 15 minutes | Servings: 3

Ingredients

• Grilled artichokes in oil: 150 g
• Spaghettini or spaghetti: 200 g
• Extra virgin olive oil: 30 ml
• Garlic: 2-3 cloves, very finely diced
• Almond or soy milk: 30 ml
• Nutritional yeast: 2 tablespoons
• Baby rocket (arugula): 50 g
• Pan toasted breadcrumbs: 2-3 tablespoons to serve
• Toasted pine nuts or walnuts: 1-2 tablespoons, to serve
• Fresh parsley to serve
• Sea salt and pepper
• Chilli flakes: 1 pinch (optional)

Method

1. Artichokes should be removed from the oil, and the extra oil should be allowed to drip onto a kitchen towel. Once the extra oil has been drained, chop it into small pieces.
2. Prepare the pasta in some water until it is just al dente (to make the water starchy). Before draining your pasta, reserve 120 ml, or ½ cup, of the cooking water. A sizable frying pan is used to warm the olive oil. Add the finely chopped garlic to the hot oil; the garlic should start to sizzle as it enters the pan.
3. On low heat, frequently stir the garlic. You want the garlic to soften and flavour the oil; don't let it brown, as that will make your spaghetti taste bitter.
4. When the garlic is fragrant and soft, add nutritional yeast, plant milk, lemon juice and zest, and a dash of salt. Stir everything together to create a thin emulsion that will cover the pasta.
5. If the sauce is too thick, add a little pasta cooking water and let it bubble for a few seconds. Spaghetti that has been drained should be added, and the sauce should completely cover the pasta strands (if using). Add rocket and artichokes, chopped (chop it a little if the leaves are on the large side). Allow the rocket to wilt gently and the artichokes to warm up.
6. Top with parsley, toasted pine nuts, and breadcrumbs after dividing among bowls.

2. Roasted Artichokes With Vegan Garlic Butter Recipe

This recipe for roasted artichokes with vegan garlic butter makes a stunning appetizer or snack. Earthy artichokes are roasted with lemon slices until incredibly soft and served with a straightforward, homemade garlic butter sauce from plant-based ingredients.

Prep time: 10 minutes | Cook time: 45 minutes | Total time: 55 minutes| Servings: 6

Ingredients

• Fresh artichokes: 3
• Olive oil: 3 tablespoons
• Lemons: 2
• Rosemary: 6 sprigs
• Vegan butter: ¼ cup
• Garlic: 6 cloves, peeled
• Salt to taste
• Pepper to taste

Method

1. The oven should be preheated to 400°F (204°C). Pour cool water into a bowl, then add the juice of 1 lemon. Please feel free to add the peels as well!
2. Trim the artichoke's end and remove the bottom leaves that aren't attached. Trim the sharp ends of the artichoke leaves with kitchen shears. They are sharp, so use caution!
3. Cut the artichoke in half once the fuzzy “choke” has been removed. Then, quickly place the halves face-down in the bowl of lemon water.
4. This stops them from browning because artichokes quickly turn brown when exposed to air. Repeat the procedure with the remaining artichokes.
5. Each artichoke half should be cut side up in a 9 x 13″ baking dish. Don't shake the extra water off. They get more sensitive when you leave them in the water to steam. Apply olive oil to the surface and season with salt and pepper. One slice of the remaining lemon, cut into six pieces, should be placed on each side of the artichoke.
6. Add 1 garlic clove and 1 rosemary sprig to the top of each artichoke half. Turn each artichoke halfway so the sliced side is on the bottom. Add olive oil to the artichoke tops, and sprinkle salt and pepper. Cover with foil and bake for 45 minutes.
7. Remove a leaf to check doneness. The artichokes are finished if it comes off easily. After baking, remove the artichokes and the roasted garlic cloves from the oven.
8. Use a mortar and pestle or a knife's edge to smash them. Combine the roasted garlic with melted vegan butter. The butter will continue to absorb more garlic as it rests. Butter the artichoke leaves, then eat them.

3. Creamy Vegan Artichoke Dip Recipe

This flavourful, creamy vegan artichoke dip takes 15 minutes to make. It uses only standard pantry ingredients, no spinach, cashews, or unusual thickeners. It's ideal as an appetizer at a gathering or as a quick snack.

Prep time: 5 minutes | Cook time: 15 minutes | Total time: 20 minutes | Servings: 4

Ingredients

• Oil-packed marinated artichoke hearts: 1 jar
• White beans: 400 g
• Garlic powder: ½ teaspoon
• Onion powder: ½ teaspoon
• Sea salt: ½ teaspoon
• Oil: 2 – 3 tablespoons

Method

1. Artichoke hearts should be drained, with the oil being saved. Cut the hearts into small pieces, similar to what you may find in a dip.
2. Combine the beans, 2 tablespoons of oil, salt, garlic powder, onion powder, and half of the chopped artichoke hearts in a small food processor. Puree the mixture thoroughly.
3. If you prefer a little thinner sauce, add another tablespoon of oil. If necessary, taste and adjust the seasonings.
4. After transferring them to a bowl, add half the chopped artichoke hearts.
5. Serve with your preferred dipping sauce and garnish as desired.

4. Vegan Artichoke Fish Recipe

The flaky texture of artichokes makes them the perfect addition to vegan artichoke fish recipes. With potatoes and vegan tartar sauce, the artichokes are fried and battered. Making them is pretty straightforward. They taste remarkably like genuine fish.

Prep time: 20 minutes | Cook time: 20 minutes | Total time: 40 minutes | Servings: 2

Ingredients

• Flour: 1 cup
• Sea salt: ½ teaspoon or to taste
• Turmeric: 1 pinch
• Pickle juice: 1 tablespoon
• Caper brine: 1 tablespoon
• Lemon juice: 2 teaspoons
• Sparkling water: ¾ cup
• Artichokes in brine or water: 170g
• All-purpose flour: ½ cup
• Sea salt: ¼ teaspoon or to taste
• Dill: ½ teaspoon or to taste
• Crushed nori: 1 tablespoon

Method

1. Artichokes must be rinsed and drained.
2. Whisk the ingredients for the batter together and combine the ingredients for the flour mixture in separate bowls.
3. Fry oil should be heated in a pot or wok. Leave enough room in the pot/wok so it doesn't overflow. You'll need enough so the battered artichokes can swim in the oil.
4. Apply the flour mixture to the artichokes, which should then be battered. Slowly lower them into the oil. Fry them for 4-5 minutes, flipping them once, until golden brown.
5. To drain excess oil, place the fried artichokes on a paper towel. Serve, for instance, with potato wedges and tartar sauce. Add a squeeze of lemon and some fresh dill on top.

5. Vegan Oven-Roasted Artichokes With Garlic Recipe

These vegan oven-roasted artichokes with garlic are delicious. The green goddess sauce is a naturally gluten-free and vegan side dish.

Prep time: 10 minutes | Cook time: 40 minutes | Total time: 50 minutes | Servings: 4

Ingredients

• Artichokes: 4 medium
• Olive oil: ½ tablespoon
• Sea salt: ½ teaspoon
• Garlic: 2 cloves, minced
• Green Goddess dressing: 1 batch

Method

1. Set the oven's temperature to 375°F (190°C). Wash the artichoke properly. Slice off the stem by turning it on its side. Next, remove the layer of leaves covering the base. The top section of the artichoke should then be removed using a serrated knife. Finally, cut each leaf's pointed ends with a pair of kitchen shears.
2. Repeat the procedure with each artichoke. The artichokes should then be cut in half lengthwise. Pull down and out with force to remove the pointy inner petals. Then, carefully remove the heart while gently scooping out the center choke.
3. The artichokes should be put on a sheet pan. Massage 2 tablespoons of olive oil and the sea salt with your hands to coat the artichokes well. Cover the sheet pan with foil and turn the artichokes over so the sliced side faces down. Roast for 30 minutes. In the meantime, combine the remaining ½ tablespoons of olive oil and the minced garlic.
4. After taking the artichokes out of the oven, throw away the foil. Brush the olive oil and garlic mixture on the artichokes' other side. Once more, roast them in the oven for ten minutes until the artichokes are golden brown, and a center leaf can easily be removed.
5. As-is or with the Green Goddess Sauce, serve warm.

 

How To Choose Artichokes

Squeezing the “leaves” (which are bracts similar to the “flowers” on bougainvillea) will help you identify the freshest artichokes. When pressed, really fresh artichokes will squeal.

You must have the solid willpower to pass those adorable tiny artichokes without grabbing them. They are among the best veggies, so give in.

The flavour is identical to the more giant artichokes, but the thorny bracts are softer and have less bristly choke since they are smaller.

Every artichoke plant yields a variety of sizes, including one or two giants, about a dozen mediums, and about a dozen babies.

These smaller amounts frequently go unnoticed and are fantastic deals because most people still only eat artichokes one way steamed and dipped in butter.

They have the same sensitive texture and fantastic flavour as the heart, so trim them like the larger fellas, but leave the stems on.

Artichokes aren't immature like most baby veggies, but unlike most others, they don't come from a unique small variety.

Instead, young artichokes are produced by the same plants as the large, hubcap-sized ones that are so delicious and steamed.

Getting Artichokes Ready For Storage

• If you wish to keep artichokes, there is a specific way that you must prepare them.
• Before storing, all the outer leaves and the choke must be taken off the artichokes.
• Before draining any extra water, thoroughly wash the vegetables in cool water.
• You can blanch the vegetable in two quarts of water, one tablespoon of ascorbic acid, and a half cup of lemon juice. This procedure avoids any discoloration that might happen throughout the storage period. The artichoke must be blanched briefly before being removed and dried with a towel.
• If you intend to freeze the artichokes, you can use tray packs. Turn the vegetable upside-down on any cookie sheets you may have. If you wish to keep them, they must be transferred from dry packs into vapour-resistant containers so they won't crack in the cold.

• The artichokes can be stored if you steam them and then wrap them in sturdy aluminum foil. To freeze them, place them in freezer-safe plastic bags. They can stay in the freezer for up to eight months if you properly freeze them.
• Fresh artichokes should be stored uniquely. Before storing, don't chop or rinse the artichoke. Simply sprinkle them with water and place them in an airtight plastic bag. Seal the bag to keep the artichokes fresh for three to five days. However, as artichokes taste best when they are cooked soon after purchase, it is a good idea to do so.
• You can simply buy canned artichokes if you don't want to go through the entire process of keeping the artichokes. They can be put away in the kitchen quickly and without any hassle.

Conclusion

With these five healthy vegan artichoke recipes, introducing nutritious veggies to your kids' meals has never been easier.

Each dish contains flavour and essential vitamins, making mealtime enjoyable and nourishing. Whether you're preparing a quick snack or a hearty dinner, these vegan artichoke recipes offer tasty options your kids will love. Try them out and enjoy watching your little ones develop a love for wholesome, plant-based foods!

I trust you enjoyed this 5 Healthy Vegan Artichoke Recipes for Your Kids article. Please stay tuned for more blog posts soon. Take care!

JeannetteZ

 

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Your Opinion Is Important To Me

Do you have thoughts, ideas, or questions? I would love to hear from you. Please leave me your questions, experience, and remarks about this 5 Healthy Vegan Artichoke Recipes For Your Kids article in the comments section below. You can also reach me by email at Jeannette@LivingTheVeganLifestyle.org.

 

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