Steamed Artichokes Recipe with Lemon-Garlic Dipping Sauce

Slowing down while eating artichokes

Artichokes are not only delicious but also a perfect food for practicing mindful eating. The process of peeling off each leaf, savoring the tender flesh, and finally reaching the heart encourages a slower, more deliberate pace. I grew up eating artichokes this way and to this day, they feature heavily on our dinner table. What's more, artichokes are also very good for your as they are loaded with nutrients such as fiber, vitamins, minerals,R and antioxidants. What's there not to love! This recipe pairs steamed artichokes with a simple lemon-garlic dipping sauce, making it an ideal dish for those looking to strengthen their gut-brain connection.

Ingredients

For the Artichokes:

• 2 large artichokes

• 1 lemon (halved)

• 3 cloves garlic (smashed)

• 2 bay leaves

• Salt

• Water

For the Lemon-Garlic Dipping Sauce:

• 1/4 cup Greek yogurt

• 1 tablespoon fresh lemon juice

• 1 clove garlic (minced)

• 1 tablespoon olive oil

• Salt and pepper to taste

• Optional: fresh herbs (parsley, dill, or chives)

Instructions

Prepare the Artichokes:

• Cut off the top 1/3 of each artichoke and trim the stem, leaving about 1 inch. Remove the small outer leaves at the base.
  

• Use kitchen shears to trim the sharp tips of the remaining leaves.

• Rinse the artichokes under cold water to remove any dirt.
  

Steam the Artichokes:

• Fill a large pot with about 2 inches of water. Add the lemon halves, smashed garlic cloves, bay leaves, and a pinch of salt to the water.

• Place a steamer basket or a heatproof colander in the pot and arrange the artichokes inside, stem side up.

• Cover the pot and bring the water to a simmer over medium heat. Steam the artichokes for 25-40 minutes, depending on their size, until the outer leaves can be easily pulled off and the base is tender when pierced with a knife.
  

Prepare the Lemon-Garlic Dipping Sauce:

• In a small bowl, combine the mayonnaise, lemon juice, minced garlic, and olive oil. Stir until well mixed.

• Season with salt and pepper to taste. Add fresh herbs if desired.
  

Serve and Enjoy:

• Serve the steamed artichokes warm, accompanied by the lemon-garlic dipping sauce.

• To eat, peel off one leaf at a time and dip the base into the sauce. Use your teeth to scrape off the tender flesh, discarding the tough part of the leaf.

• As you get closer to the center, the leaves will become more tender. Remove the fuzzy choke with a spoon to reveal the heart, the most delicious part of the artichoke.

• Savor each bite, focusing on the textures and flavors, and take your time to enjoy the experience.

Mindful Eating Tips

• Focus on Each Bite: Pay attention to the flavors and textures of the artichoke and dipping sauce. Notice the contrast between the tender flesh and the creamy dip.

• Engage Your Senses: Take in the aroma, the visual appeal of the artichoke, and the sound of each leaf as you pull it off.

• Pause and Reflect: Take small breaks between bites to check in with your body. Are you still hungry, or are you starting to feel satisfied?

• Eat Slowly: The process of eating an artichoke naturally encourages a slower pace. Use this time to relax and enjoy the moment.

Artichokes are not only a delicious and nutritious vegetable but also a great way to practice mindful eating. By slowing down and savoring each bite, you can enhance your gut-brain connection and promote better digestion and overall well-being.