Artichokes are native to the Mediterranean region, an area of the world with one of the lowest rates of chronic disease and one of the highest life expectancies. Mediterannean cuisine features artichokes, other vegetables and fruits, and little saturated fat.

   Today's health professionals continue to recommend a low fat diet with at least five servings of fruits and vegetables a day to reduce the risk of certain cancers, heart disease, obesity and diabetes. This type of diet combined with daily physical activity promotes lifelong health.

   California artichokes are a delicious fit for a healthy lifestyle. One large artichoke contains only 25 calories, no fat, 170 milligrams of potassium, and is a good source of vitamin C, folate, magnesium and dietary fiber. The trick is to keep dressings, sauces and dips low in fat, too. Have fun along the way to better health!

Salad
   8     medium California artichokes, prepared and cooked as directed for whole artichokes
   4     red bell peppers
          Lettuce leaves (optional)
   ½    cup sliced red onion
   ½    cup sliced ripe olives

Roasted Red Pepper Dressing
   1     roasted red bell pepper (reserved from salad preparation)
   ¹/3   cup balsamic vinegar
   ¼    cup white wine or cider vinegar
   2     cloves garlic, minced
   1     tablespoon chopped fresh basil*
   1     teaspoon chopped fresh rosemary*
   1     teaspoon sugar

1. Halve cooked artichokes lengthwise; scoop out center petals and fuzzy centers. Remove outer leaves and reserve to garnish salad; or refrigerate to use for snacks another time. Thinly slice hearts. Cover; set aside.
2. Place whole bell peppers under preheated broiler; broil under high heat until charred on all sides, turning frequently with tongs. Carefully remove from oven with tongs; place in a paper bag for 15 minutes to steam skins. Carefully remove peppers from bag; remove seeds and ribs. Strip off skins; slice peppers into julienne strips.
3. Prepare Dressing: In blender or food processor container, place 1/4 of the bell pepper strips, vinegars, garlic, basil, rosemary and sugar. Cover and process until well blended and nearly smooth.
4. Assemble Salads: Arrange reserved cooked artichoke leaves or lettuce leaves on 8 salad plates. Arrange sliced artichoke hearts, remaining 3/4 of the bell pepper strips, red onion and olive slices on artichoke or lettuce leaves.
5. Spoon dressing over salads. Makes 8 salads.

*NOTE: If fresh basil and rosemary are unavailable, substitute 1 teaspoon crushed, dried basil; and 1/2 teaspoon crushed dried rosemary.

Serving Suggestion: Chill dressing: Arrange salad; cover and refrigerate up to 4 hours ahead. Spoon dressing over salads just before serving.

Nutrients Per Serving: Calories 88; Protein 4.7 g; Carbohydrate 19 g; Fat 1 g; Calories from fat 12%; Calories from saturated fat 2%; Sodium 189 g; Cholesterol 0 mg; Dietary fiber 5 g.

Recipe Courtesy California Artichoke Advisory Board

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California Artichokes are a low calorie food, a fat free food, a cholesterol free food, low in sodium, a good source of fiber, a good source of vitamin C, a good source of folate, and a good source of magnesium.