First, you pull the tender flesh from the leaves with your teeth. Then you remove the choke with a spoon to finally reach the indescribably tasty heart. Artichokes are no slouch in the nutrition department. They're an excellent source of fiber and Vitamin C and a good source of magnesium , folate , copper , potassium and phosphorus . What to Look For Pick artichokes that feel heavy for their size and have tightly closed buds.
Open leaves indicate that they are too mature.
The leaves should be a soft green or purple in color and should squeak when pressed. Cooking Artichokes Trim the stem end and the first few bottom leaves. Cut the top inch off the head to remove the thorny tips. After each cut, rub the artichoke with lemon to prevent discoloration. Steam above water for 30 to 45 minutes.