Cardoon is a vegetable that is closely related to the artichoke. It is typically found in Mediterranean cuisine and has a unique flavor that is both nutty and bitter. A 100-gram serving of boiled, drained, and salt-free cardoon contains approximately 22 calories. If you are looking to add a new vegetable to your diet, cardoon may be worth considering.

In addition to being low in calories, cardoon is also a good source of fiber, vitamin C, vitamin K, and potassium. This makes it a nutritious option for those looking to boost their intake of essential nutrients.

In this article, we'll take a closer look at cardoon, its nutritional value, its potential health benefits, and how you can incorporate it into your diet.

What is Cardoon?

Cardoon is a member of the thistle family and closely resembles the artichoke plant. It is a vegetable that is native to the Mediterranean region and is commonly used in Italian, French, and Spanish cuisine. The plant produces a stalk that can reach up to 6 feet in height and is topped with spiky, thistle-like flowers. To be used as a vegetable, the stalk of the plant must be blanched – a process that involves covering the plant with soil to prevent it from photosynthesizing. This results in a milder flavor and a tender texture. Once the stalks have been blanched, they can be harvested and prepared in a variety of ways.

Cardoon Calories

A 100-gram serving of boiled, drained, and salt-free cardoon contains approximately 22 calories. This makes it a low-calorie option for those looking to maintain a healthy weight or lose weight. In addition to being low in calories, cardoon is also low in fat and carbohydrates. This makes it a suitable choice for those following a low-fat or low-carbohydrate diet.

How to Cook Cardoon?

Cardoon can be prepared in a variety of ways, including boiling, steaming, or braising. To prepare the vegetable, first remove the tough outer layer of the stalk and cut it into 2-3 inch pieces. The stalk should then be soaked in water with a little lemon juice or vinegar to prevent discoloration. Once the stalks are ready, they can be boiled for 20-30 minutes until tender. They can also be steamed for a similar amount of time. Braising the stalks involves first browning them in a pan and then simmering them in a flavored liquid like broth or wine.

Cardoon Nutrition Facts

In addition to being low in calories, cardoon is a good source of fiber, vitamin C, vitamin K, and potassium. A 100-gram serving of boiled, drained, and salt-free cardoon contains the following nutrients: - Calories: 22 - Protein: 2.2 grams - Fat: 0.2 grams - Carbohydrates: 4.2 grams - Fiber: 3.3 grams - Vitamin C: 18% of the RDI - Vitamin K: 25% of the RDI - Folate: 6% of the RDI - Potassium: 6% of the RDI

Cardoon Health Benefits

Cardoon has several potential health benefits, including: - Improved digestion: The fiber content in cardoon can promote healthy digestion and prevent constipation. - Reduced inflammation: Some preliminary studies suggest that cardoon may have anti-inflammatory properties. - Lowered cholesterol: Animal studies have shown that cardoon may be effective in reducing cholesterol levels. - Improved liver function: Some animal studies have shown that cardoon may have protective effects on the liver.

A Comparison of Cardoon and Artichoke

Cardoon and artichoke are often compared due to their similar appearance and taste. While they are closely related, there are some key differences between the two vegetables. - Flavor: Cardoon has a more bitter and nutty flavor than artichoke. - Appearance: While both plants have similar spiky leaves, the flowers of the artichoke are larger and more colorful. - Preparation: Cardoon must be blanched to reduce bitterness, while artichoke can be eaten raw or cooked.

Cardoon Recipes

Here are some ideas for incorporating cardoon into your diet: - Roasted cardoon and cauliflower soup - Braised cardoon with garlic and lemon - Warm cardoon salad with apples and walnuts - Spicy cardoon and chickpea stew

Where to Buy Cardoon?

Cardoon can be difficult to find in some areas, but it is often available in specialty grocery stores or international markets. It may also be available online or through local farmers' markets depending on the season.

Cardoon Storage Tips

Fresh cardoon can be stored in the refrigerator for up to a week. To prevent the vegetable from drying out, wrap it in damp paper towels and store it in a plastic bag.

Cardoon as a Part of a Healthy Diet

Cardoon can be a nutritious and flavorful addition to a healthy diet. Its low calorie content, high fiber content, and array of vitamins and minerals make it a great option for those looking to improve their overall health and wellness. While cardoon can be incorporated into a variety of dishes, it is important to remember to enjoy it in moderation as part of a balanced diet.