Spotlight on Artichokes

Artichokes are nutritional powerhouses that offer a variety of health benefits. Packed with antioxidants, fiber, and a range of essential nutrients, artichokes can be a delicious addition to your diet.

Health Benefits

Artichokes are a nutrient-rich vegetable known for their heart-protective properties. Rich in antioxidants artichokes help combat inflammation in the body. They are also a good source of fiber, promoting digestive health and aiding in weight management. Artichokes contain vitamins C and K, along with minerals like potassium, magnesium, and folate, contributing to overall immune system support and bone health.

The high fiber content in artichokes can assist in regulating blood sugar levels, making them an excellent choice for individuals managing diabetes. Additionally, artichokes contain compounds that may help lower cholesterol levels, reducing the risk of cardiovascular diseases.

Shopping and Storage Tips

When selecting fresh artichokes, look for ones with tightly closed leaves and a vibrant green color. Avoid those with brown spots or dried leaves. The artichoke should feel heavy for its size, indicating freshness. Once purchased, store artichokes in the refrigerator to maintain their quality.

Canned, jarred, or frozen artichoke hearts should not be overlooked, especially when considering health benefits.

Canned artichoke hearts retain much of their nutritional value, offering a convenient and accessible option. Packed in water or brine, they are a low-calorie choice rich in fiber, aiding digestion and promoting satiety. Although some nutrients may be lost during the canning process, canned artichokes still contribute essential vitamins and minerals to your diet.

Similar to canned varieties, jarred artichoke hearts are often marinated in oil, herbs, and spices, enhancing their flavor. While the added oil increases calorie content, it also introduces heart-healthy monounsaturated fats. These jarred gems make excellent additions to antipasto platters, salads, or as pizza toppings, providing a burst of flavor and nutrition.

Frozen artichoke hearts are an excellent option, preserving their nutritional profile while offering the convenience of an extended shelf life. Freezing helps retain vitamins and minerals, making them a reliable source of antioxidants, fiber, and essential nutrients. Incorporate frozen artichoke hearts into soups, stews, or casseroles for a quick and nutritious upgrade to your meals.

Incorporating artichokes into your diet, regardless of the form you choose, not only adds a delicious touch to your meals but they also provide health benefits such as aiding digestion, supporting cardiovascular health, and providing a rich array of vitamins and minerals.

Try our recipe for Spinach Artichoke Baked Egg Casserole. This casserole is a crowd-pleaser, perfect for brunch gatherings or a family breakfast or dinner! The creamy texture and the savory combination of spinach, artichokes, and cheese make it a wholesome and flavorful dish. You can also add other vegetables if you desire like mushrooms, roasted red peppers or sautéed onions to up the fiber content of the meal.

Spinach Artichoke Baked Egg Casserole


  • 2 cups fresh spinach, chopped
  • 1 cup artichoke hearts, chopped (canned or jarred, drained)
  • 8 large eggs
  • 1 cup shredded mozzarella cheese
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup heavy cream or milk
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil
  • Salt and pepper to taste


  1. Preheat your oven to 375°F.

  2. In a skillet, heat olive oil over medium heat. Add minced garlic and sauté until fragrant. Add chopped spinach and cook until wilted. Stir in chopped artichoke hearts and cook for an additional 2-3 minutes. Season with salt and pepper to taste.

  3. Grease a 9X13-inch baking dish with a bit of olive oil.

  4. Spread the spinach and artichoke mixture evenly in the prepared baking dish.

  5. In a bowl, whisk together the eggs, cream or milk, and a pinch of salt and pepper. Pour the egg mixture evenly over the spinach and artichoke layer.

  6. Sprinkle the shredded mozzarella and grated Parmesan cheese over the top.

  7. Place the baking dish in the preheated oven and bake for 25-30 minutes or until the center is set and the top is golden brown.

  8. Once baked, remove from the oven, and let it cool slightly before slicing. Serve warm and enjoy this delicious Spinach Artichoke Baked Egg Casserole!

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