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The vegetable in February in an ARTICHOKE!!!

artichokeFun Facts and Banana Bites about Artichokes:

Did you know??

  • Whole, fresh artichokes in the grocery store can look intimidating but they're actually delicious and fun for kids to eat!
  • When buying an artichoke look for ones that are bright green and heavy for their size. If they are purple or budding they are too ripe. If you press the leaves in they should produce a squeaking sound when they are fresh.
  • Artichoke "hearts" are the meaty inside of the vegetable which are often sold frozen or canned. Artichokes are very nutritious with Vitamin C, fiber, phosphorus and magnesium to keep you healthy and strong!  They are also vary low in calories!
  • When cooking artichokes, a light spray of lemon juice will prevent them from loosing their bright green color.
  • There are many great recipes that call for canned or frozen artichoke hearts including salads and pastas, but try this recipe for BOILED ARTICHOKES for a fun new way to enjoy the whole, fresh vegetable!



Make sure you have an adult help while making this.


1 whole Artichoke
1 Lemon
1 tsp. salt
2 Tbsp. butter

What to do:

Cut off the base of the artichoke and peel off the small leaves attached to the base.

Place the artichoke, juice from the lemon, and salt in boiling water and cover tightly.

Boil until the base of the artichoke can be easily stabbed with a fork or the bottom leaf can easily be pulled off; usually takes about 30-40 minutes.

Melt the butter for a dipping sauce.

Carefully (because it's hot!) enjoy the artichoke by tearing off the leaves, dipping them into the butter and scraping the meat off with your teeth. The closer you get to the heart, the more meaty the pieces will be!

Nutrition Information:

Serving size: 1/3 artichoke
Makes 3 servings

Calories: 130 kcal
Protein: 2 g
Total Carbohydrate: 5 g 
Dietary fiber: 2 g
Total fat: 4 g
Sodium: 230 mg
Vitamin A:  19% daily required value
Vitamin C: 10% of daily required value
Calcium: 2% of daily required value

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