Liver, my dear liver, I offer you an artichoke as a Christmas gift! After working hard to process fats and sugars during the first part of winter, our liver deserves a "cleansing" reward!
Artichokes are probably one of the best foods to support you at this time of year.
This plant (Cynara scolymus) belongs to the Asteraceae family and its immature flower head (the unopened flower) is consumed. Its detoxifying role is mainly linked to a substance called Cinarina, a polyphenol which, when consumed "cold", has a good purifying capacity at the level of hepatocytes (the cells that characterise the liver) and stimulates the production and secretion of bile, thus promoting the digestion of fats. It is also very rich in fibre, which can promote proper management of sugars, cholesterol and fats, but which must be managed in cases of specific sensitivity, and potassium, a mineral that works specifically on the heart.
It has a varied profile in savoury dishes, adapting to everything from starters to main courses, and is a symbolic food of the Mediterranean tradition.
Extra tip: don't throw away the stalks! If you peel them well, removing the stringy outer part, and cook them together with the hearts, they are the part richest in fibre. In addition, the water left in the pan is a concentrate of cynarin.
Here is an easy, tasty and "purifying" recipe:
Ingredients for 2 people:
- 4 medium artichokes
- 2 whole eggs
- 100 ml egg whites (about 3 egg whites)
- 1 tablespoon Parmigiano Reggiano cheese
- 1 clove garlic
- 1 teaspoon extra virgin olive oil
- Salt and pepper to taste
- Fresh parsley 1 sprig
- Lemon 1/2 (to prevent the artichokes from turning brown)
PREPARATION
Clean the artichokes by removing the tough outer leaves and tips. Cut them into very thin slices and immediately place them in water and lemon juice.
In a non-stick pan, heat the teaspoon of oil with the garlic. Add the artichokes, a pinch of salt and half a glass of water. Cover and cook over medium heat for about 10-12 minutes until tender. When cooked, remove the garlic and add the chopped parsley.
Meanwhile, in a bowl, beat the 2 whole eggs with the 100 ml of egg white, the Parmesan cheese, a pinch of salt and pepper. Beat well with a whisk or fork to incorporate air: this will make the omelette thick and fluffy even without added fat.
Add the warm artichokes to the egg mixture.
Line a small baking tin (about 20 cm in diameter) with wet and squeezed baking paper. Pour in the mixture and level it off. Bake at 180°C for about 15-20 minutes. It will be ready when it is puffed up and slightly golden on the surface.
If you want to make it even tastier without adding fat, you can add fresh marjoram or grated lemon zest (organic) to the dough, which enhances the flavour of the artichoke.
(Article by Dr Paolo Gallo)
