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Small Changes, Big Impact: Mediterranean Roasted Artichoke
October 6, 2017
Click here for a downloadable version of this recipe.
By Registered Dietitian, Kay "KayMac" MacInnis
Talking about making changes and actually making them are two very different things. Use the guidelines of healthy eating to take small steps. This makes lifestyle adjustments easier.
Making healthy eating a priority, and sticking with it, has a big impact on your health. And you can achieve that big impact with small manageable changes. Here are some ideas of gradual changes you can begin to help you reach your goals!
Goal: 2 1/2 cups of vegetables/day
- Try: Adding a half a cup of vegetables a day to your plate
Goal: 2 cups of fruit
- Try: Adding a half cup serving each day, make sure to have fruit at least once a day
Goal: 6 ounces of grains
- Try: Making half of your grains whole grains, and include ancient grains into your daily eating habits
Goal: Eat the rainbow
- Try: Adding a deep colored fruit or vegetable each day, focus on the red, purple, yellow and orange foods
While you’re at it… enjoy this delicious vegetable dish we prepared for our October Providence Cooks! class.
Mediterranean Roasted Artichoke
For the Artichokes
- 3 large globe artichokes
- 3 tsp Lemon juice
- Salt and black pepper to taste
- Olive oil
- 6 garlic cloves, peeled
- 1 small shallot, thinly sliced
- Crumbled feta cheese to taste
For the Roasted Garlic-Dill Vinaigrette
- Same six garlic clothes roasted earlier with the artichokes
- 1/2 cup chopped fresh dill
- 1/4 cup fresh lemon juice
- 1 teaspoon honey
- Salt and black pepper to taste
Preheat oven to 400°F. To clean or the artichokes, first, cut off the stem/stalk. Peel off the tough outer layers by hand. When you reach the softer layers, use of serrated knife to cut off about 3/4 of an inch from the top. Cut artichoke in half lengthwise. Using a short paring knife, remove all the hairs on the inside. As you clean the inside of each or artichoke half, immediately add 1/3 tsp lemon juice to cover to prevent the artichoke from discoloring.
On a large baking sheet, place each artichoke half in a piece of lightly oil for oil paper that is large enough to fold around. Season artichokes with salt and pepper, and nestle 1 garlic clove in the center of each artichoke half. Drizzle with olive oil. Close the foil around artichokes. Roast in the 400°F oven for 40 minutes. Carefully open the foil pouches using thongs. Remove the roasted garlic from the center of the artichoke, and close the foils back until ready to serve. Let garlic cool. In a bowl of a small food processor, and the roasted garlic with the remaining vinaigrette ingredients. Pulse until smooth. Remove the artichokes from the foil. Arrange on a serving platter, generously drizzle the roasted garlic dill vinegar red. Top with shallots, capers and crumbled feta cheese.
This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.
Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.
"She doesn't just give you the fish, she teaches you how to cook it."
– a Kay MacInnis fan and Providence Cooks! regular.