The Science & Health journal The Lancet has just published an extensive study warning about the massive increase in the consumption of ultra-processed foods and their dire consequences. In the US, a (terrifying!) 54% of the diet already comes from ultra-processed foods. Leaving behind food styles like the Mediterranean diet or other healthy types of diet clearly in the hands of a minority of population.
It’s bizarre how the more information we have about food, the less attention we pay to it, or the less ability we have to react. It is a full-blown plague, and we suggest a practical countermeasure: cooking, of course! This simple fact seems to be at odds with our current lifestyle. It’s so convenient to have everything ready-made and not have to cook. What’s the point in such an insane lifestyle?
To be on the safe side, let’s cook some artichokes, probably the furthest thing from an ultra-processed food that exists. Let’s take a closer look:
Graphic by Aina Erice : Alcachofa: Breve Monografía Gastronómico-cultural. A. Erice 2015. Published in the blog: Historia de la Cocina y la Gastronomía.
To make our artichokes with croutons, we are going to steam them, an ideal technique for most vegetables. If you need a refresher on how to peel and cut artichokes, you can read it here. Once cut and ready, steam them for five minutes, remove them when they are just tender, and brown them with a drizzle of olive oil in a very hot pan. This way they will be succulent, low in fat and salt, and very, very tasty.
We’re going to serve them with crispy croutons, fresh thyme and a base of white beans. The charm of this dish lies in the fact that we turn half of the beans into a smooth cream using the water from steaming the artichokes. We have a tasty creamy base, beans and artichokes, and we brighten all up with red onion and black olives. Add a good dressing, more thyme, a crown of croutons, and… enjoy the Mediterranean diet!
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Toni and Javi are active daily cooks who explore the beauty of natural cooking. Our mission is to bring flavor and excellence to healthy eating! 
