Inulin, the fiber that makes artichokes such a quiet gut-health powerhouse, survives the steaming process almost untouched, which is one more reason to pull the leaves off slowly and dip each one into something tangy, much like our Roasted Jerusalem Artichokes with Lemon.
Ingredients
- 4 medium artichokes, stems trimmed and tops cut
- 1 lemon, halved
- 2 bay leaves
- 1 cup plain Greek yogurt with live cultures
- 2 tablespoons olive oil
- 1 clove garlic, grated
- 1 tablespoon lemon juice
- 1 tablespoon fresh dill, chopped
- Salt and black pepper to taste
Instructions
- Rub the cut edges of the artichokes with lemon to prevent browning.
- Fill a large pot with 2 inches of water, add the bay leaves and the squeezed lemon halves, and bring to a boil.
- Set the artichokes stem-side down in a steamer basket over the water, cover, and steam for 30 to 35 minutes, until a leaf pulls away easily.
- While the artichokes steam, whisk together the yogurt, olive oil, garlic, lemon juice, dill, salt, and pepper.
- Serve the artichokes warm with the yogurt dip on the side.
Nutrition Facts (per serving)
| Calories | 165 |
| Total fat | 9g |
| Total carbohydrates | 16g |
| Dietary fiber | 7g |
| Protein | 8g |
| Sodium | 220mg |
Why This Is Good for Your Gut
Artichokes rank among the highest food sources of inulin, a prebiotic fiber that resists digestion until it reaches the colon, where it selectively feeds Bifidobacterium and Faecalibacterium prausnitzii. Pairing them with live-culture yogurt adds Lactobacillus strains directly into the mix, so the fiber and the bacteria that use it arrive on the same plate.
Peel a leaf, dip, repeat, your microbiome is taking notes. Keep the dip going with Whipped Feta and Roasted Garlic Dip, or turn extra yogurt into Yogurt and Herb Marinated Grilled Vegetables.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
