Not familiar with cardoons? So are a lot of other people. More often than not, cardoons are mistaken for their more popular relatives, artichokes, because of their flower heads and tall, slender stalks.

But make no mistake. Cardoons can hold their own when it comes to their nutrition profile. Packed with fiber, antioxidants and several micronutrients, this giant Mediterranean thistle is known to confer numerous health benefits, from better digestion to a lower risk of heart disease and cancer.

The many health benefits of cardoon

Low in calories and brimming with nutrients, it’s not at all surprising that cardoons are reported to provide a wide range of health benefits. These include:

1. Provides essential nutrients – Raw cardoons provide several minerals, including calcium, copper, iron, manganese, phosphorus and zinc. Cardoons are also an excellent source of B vitamins, as well as vitamins A and C.
2. Combats inflammation – Cardoons are chock-full of phytochemicals, such as cynarin, luteolin and chlorogenic acid, that help fight inflammation and protect cells from damage due to oxidative stress.
3. Reduce cholesterol – Aside from fighting inflammation, luteolin also helps reduce your cholesterol levels. Having high cholesterol may raise your risk of heart disease and its complications.
4. Supports heart health – The potassium in cardoons plays a major role in regulating your heart rate and keeping your blood pressure stable by countering the effects of sodium.
5. Supports liver health – Cynarin in cardoons supports healthy liver functions by aiding in the body’s natural detoxification process. Cynarin also protects the liver itself from cellular damage.
6. Boosts digestion – Cardoons have been traditionally used to boost digestion and stimulate appetite, too, thanks to cynaropicrin. This is the substance that gives cardoons their bitter taste.
7. Improves gut health – Inulin, an indigestible carb found in the flower heads of cardoons, “feed” the good bacteria in your gut. These bacteria play a major role in keeping your gut clean and reducing your risk of digestive problems.
8. Protects against cancer – Experts suggest that cardoons have tremendous potential as anti-cancer foods because of their powerful antioxidants and other beneficial plant compounds.

Healthy cardoon recipes

Cardoons are only in season from November through March, so it’s important to make the most of them each time they make an appearance. Try these simple and delectable cardoon dishes before their season ends:

Honeyed cardoons

Like artichokes, cardoons have a distinct bitterness to them. But that’s nothing a little honey, nuts and sherry can’t fix. Serve honeyed cardoons as a side or enjoy them as a delightful afternoon snack.

Ingredients for 4 servings:

• 1 onion, sliced
• 1 lemon, juiced
• 1 cup cardoons
• 1/4 cup toasted pine nuts
• 2 tablespoons honey
• 2 tablespoons olive oil
• 2 tablespoons dry sherry
• 1 tablespoon fresh thyme

Preparation:

1. Trim the cardoons. Bring water to a boil in a pot and add salt and lemon juice. Boil cardoons for 30–40 minutes.
2. Slice the cardoons into half-inch pieces. Heat the olive oil in a pan over medium-high heat. Saute onion until starting to brown, then add cardoons and cook for 1 minute. Season to taste with salt.
3. Pour in the sherry. Turn up the heat and bring it to a boil. Once boiling, stir in the honey and pine nuts.
4. Let the mixture boil until it thickens into a glaze. Remove from heat and add thyme. Serve immediately.

Vegan cream of cardoon soup

Fall is the season for bowls of heartwarming soups, and cardoons are in season in November. What could be a better motivation combo to make cardoon soup than that?

Ingredients for 4 servings:

• 1 onion, chopped
• 7 cups cardoons
• 4 cups vegetable broth
• 1/2 cup coconut cream
• 2 tablespoons fresh lemon juice
• 1 tablespoon butter
• 1/2 teaspoon salt

Preparation:

1. Trim and peel the cardoons. Cut them into 2-inch pieces.
2. To a bowl of cold water, add lemon juice. Dunk the cardoons in the bowl to limit browning.
3. Melt the butter in a pot over medium-high heat, then cook the onion for 3 minutes. Season with salt.
4. Drain the cardoons and toss them in the pot. Pour in the broth and bring the mixture to a boil.
5. Once boiling, lower the heat and simmer, partially covered, for 45–60 minutes.
6. Working in batches, puree the soup in a blender. Return to the pot and reheat.
7. Stir in the coconut cream, then ladle the soup into bowls. Serve immediately.

Cardoons are nutrient-dense superfoods that provide incredible health benefits. To reap those benefits, make the most of cardoons this season and by cooking up some cardoon dishes or incorporating cardoons into your go-to recipes.

Sources:

CMS.HerbalGram.org

Honest-Food.net

TheSpruceEats.com