Not all vegetables are created equal but the Artichoke is more equal than most!

Containing 4 grams of protein (which for a vegetable is very impressive), inulin (which is a unique form of fibre) and a promising prebiotic food supply*, Artichokes are a health shot on a plate.  Packed with Vitamins and minerals such as Vitamin K, Folate and potassium, and with traces of calcium, magnesium and phosphorus, they have been ranked the number one vegetable in terms of antioxidant count**. One medium artichoke has around 6 grams of dietary fibre (that’s a quarter of your daily recommended intake) and contains only 60 calories.

A true superfood!

The best way to enjoy any vegetable is to find and cook it in season. That way you are getting the absolute best benefit from the food in its natural state. An artichoke’s best season is spring through to early autumn so bookmark this recipe to add as a treat for summer barbeques!

You can find artichokes in a can or pickled but be careful using these as the preserving process will drive up the sodium count quite quickly.

Steamed Artichokes taste amazing on their own but my recipe adds garlic and cashew for even more health benefits.



4 Artichokes

1 cup of raw cashews

2 tablespoons olive oil

3 garlic gloves

2 lemons

1/4 teaspoon sea salt

1/2 to 1 cup of water



Trim artichokes by cutting of ½ inch from the top and ½ inch from the stem. You can also trim the leaves by about ½ inch. Steam the artichokes for 30-40 minutes depending on their size. You will know they are done when the leaves are easy to pull off.


While the artichokes are cooking, combine the cashews, olive oil, lemon juice from the 2 lemons and the sea salt in a blender with ½ cup of water. Blend until smooth adding more water if you like your aioli to be thinner.

Add your favorite fresh herb, dip the artichoke leaves into the aioli and spread over the heart for a delicious and healthy meal.


*Proven in a study by Brown Riggs, C. The Gut Microbiotica – Today’s Dietician November 2014: 22-25

**According to research by the US Department of Agriculture (J Agric Food Chem 2006 Dec 27;54(26); 9966-77


Martina Waidhas is an alternative health practitioner, medical intuitive, healer and communicator who works with both humans and animals to facilitate healing in body, mind and soul. She has studied a wide range of healing practices including epigenetics, quantum healing, energy psychology, spinal column and joint therapy and has achieved a master level in both Reiki and the NIS (neurological integration system) therapy. As a former chef, Martina is passionate about the link between food and illness and brings a holistic approach to her work that is second to none. Her unique combination of skills gives her an insight and range of healing practices that allow her to tailor her treatments to suit each individual client.


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