6 Artichoke Recipes Rich in Gut Strengthening Benefits

6 Artichoke Recipes Rich in Gut Strengthening Benefits

Aartichokes are a pretty underrated vegetable (they are technically a thistle), but they’re one of the best foods you can eat to boost your gut microbiome — and more importantly, they’re delicious. Whether you toss them into a salad, use them as a pizza or omelet topper, or mix them into a base for a deliciously creamy dip, artichokes are a hassle-free way to add important flavor and gut health benefits to your meals.

“Artichokes are known in the food community for their impressive prebiotic content, which is certain carbohydrates that ‘feed’ probiotics and help balance your gut microbiome,” says dietitian Kelly Jones, MS, RD, CSA, LDN† Indeed, while probiotics get a lot of love, prebiotics are a little less well-known. However, they are just as important (if not more!), as they feed probiotics so they can function and benefit the gut. So it is best to consume a variety of foods high in prebiotics and probiotics to optimize digestion and overall health.

“Specifically, a study recently showed a increase in the production of short-chain fatty acids in the gut after artichoke consumption,” Jones says. “These fatty acids help support your gut by providing energy to your colon cells to help them function properly. They also aid in the metabolism of important nutrients such as carbohydrates and other fats. Artichokes are also rich in both soluble and insoluble fiber, which Jones says can help support regular bowel movements and reduce both constipation and digestive discomfort. high fiber has been linked to lower blood cholesterol and better heart health,” she says. “Half a cup of artichokes also contains 240 mg of potassium, an essential mineral and electrolyte that helps manage fluid balance, muscle contractions and blood pressure. Finally, artichokes are a good source of magnesium.”

Ready to cook with this delicious thistle? Here are six delicious artichoke recipes that are super easy to make.

6 Artichoke Recipes Packed With Gut-Boosting Benefits

1. Healthy Spinach Artichoke Dip

This delicious dip is packed with protein and fiber. “Instead of an emphasis on ‘creamy,’ the emphasis is on vegetables and uses artichoke hearts and spinach,” says registered dietitian nutritionist Ginger Hultin, MS, RDN, CSO

If you eat dairy, feel free to throw in a serving of cheese, but this blogger uses nutritional yeast, a vegan cheese alternative that’s super rich in protein and B vitamins.

Get the recipe: Healthy Spinach Artichoke Dip from Real Simple Good

2. Roasted Artichoke Salad

“Because this hearty salad has lots of veggies plus whole grains and protein-rich chickpeas, it’s perfectly balanced for work or school lunches all week,” says Hultin. Mint gives it an aromatic feel and complements the refreshing nature of this salad.

Get the recipe: Salad Roasted Artichoke from Love & Lemons

3. Spinach Artichoke Egg Casserole

This super easy casserole is rich in veggies like artichokes along with a variety of herbs and spices. All of the above ingredients bring flavor and anti-inflammatory benefits.

“Because it’s cheese-and-egg based, this recipe is also high in protein and bone-strengthening calcium,” Hultin says. And since you can make a big batch, save the rest for leftovers.

Get the recipe: Spinach Artichoke Egg Casserole From A Spicy Perspective

4. Chicken, Lemon and Artichoke Soup

Spice up your chicken soup with comforting veggies like onion, carrots, celery, spinach, and chopped artichoke hearts, all of which are rich in anti-inflammatory benefits. “You’ll get a boost of fiber, vitamins, minerals, and antioxidants from this twist on a classic chicken soup recipe,” Hultin says. And his So comforting.

Get the recipe: Chicken, lemon and artichoke soup from Love Chef Laura

5. Pesto Orzo With Lemon, Artichokes & Shrimp

“If you need a quick weeknight dinner, make this dish ahead of time to use for easy meal prep or enjoy as a quick option after work,” says Hultin. You only need six ingredients, which makes it easy to whip up on the spot (and budget for when you shop at the store). “This dish is rich in anti-inflammatory properties from the pesto sauce, prebiotics and fiber from the artichokes, and protein from the shrimp,” she adds.

Get the recipe: Pesto Orzo With Lemon, Artichokes & Shrimp from Walder Wellness

6. Spinach Artichoke Chicken Burgers

There’s no doubt we’re going to be grilling these gut-friendly chicken burgers all summer long. Pro tip: “If you want some extra flavor and nutrition in this dish, top the burgers with sliced ​​artichoke hearts,” says Hultin.

Get the recipe: Spinach Artichoke Chicken Burgers from Paleo Running Mama