Artichokes are a low calorie and nutrient-dense vegetable. It is a good source of magnesium (we need that in keto!) and antioxidants.
Artichokes do not take much to prepare. All you need is a pot of salted boiling water. It is great for “keto-on-the-go” because cooking can be finished the night before. Make sure though, to let it cool completely and keep it covered in the refrigerator. No reheating necessary but, if you must, a microwave will do. Tender artichoke petals is a good substitute for high-calorie tortilla chips for dipping. The stems and hearts may also be used in stir-fry or as add-ons to an omelet.
Quick tip: When buying artichokes, look for ones that are still closed. The petals will cook to be more tender.
Sure, you can buy good mayonnaise. Homemade ensures you are getting the best and quality ingredients though. You can use a hand whisk, a regular or an immersion blender, or a hand mixer. It literally takes no more than five minutes. You can double the recipe for later, which comes in handy when you need to boost your fat allowance for the day.
Why anchovies? One reason – umami. Eating healthy is good but the flavor should never be sacrificed. The second reason is omega-3 fatty acids strip away unhealthy cholesterol. Vitamin E promotes healthy skin, plus it’s packed full of protein, is zero carbs, and is low calorie. What’s not to love?
Yields 2 servings of Artichokes with Anchovy Mayonnaise.
THE PREPARATION
- 2 medium artichokes
- 1 clove garlic, crushed
- 3 medium anchovy fillets
- 1 large egg yolk
- 1 tablespoon Dijon mustard
- 1/2 cup olive oil
- 1/8 teaspoon fish sauce *
- 1 teaspoon red wine vinegar
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
*May be found in the Asian aisle of big chain grocery stores or on Amazon. Look for RED BOAT brand, traditionally fermented without the use of wheat.
THE EXECUTION
The Artichokes
1. Bring a large pot of generously salted water to a rapid boil. Trim about 3/4 of an inch off the tip of the artichoke. A serrated knife works best. Cut off the excess stem, leaving about an inch from the base. Rinse thoroughly in cold running water. When the water is ready, place the artichokes in the pot. You may use a steamer basket but is not necessary. Cover and reduce heat to a simmer.
2. Depending on the size of the artichokes, cook for 30-45 minutes. It is ready when the outer petals are tender and can easily be pulled off.
Anchovy Mayonnaise
1. Mince together garlic and anchovies until homogeneous and paste-like.
2. In a bowl, whisk together egg yolk and mustard. Here’s a pro-tip. When making mayonnaise, mustard is usually half the size of egg yolk.
3. While whisking, gradually add olive oil until it’s fully emulsified.
4. Add garlic and anchovy paste, fish sauce, red wine vinegar, salt, and pepper to taste.
To Serve
1. Pull off outer petals one at a time. Dip white fleshy meat in mayonnaise. When all the petals are removed, with a spoon, scrape out and discard the inedible fuzzy part. This is called the choke. The remaining portion is the heart. Cut into pieces and dip in mayonnaise.
This makes a total of 2 servings of Artichokes with Anchovy Mayonnaise. Each serving comes out to be 586 Calories, 57.31g Fats, 7.69g Net Carbs, and 7.73g Protein.
| Artichokes with Anchovy Mayonnaise | Calories | Fats(g) | Carbs(g) | Fiber(g) | Net Carbs(g) | Protein(g) |
| 2 medium artichokes | 120 | 0.38 | 26.91 | 13.8 | 13.11 | 8.37 |
| 1 clove garlic, crushed | 4 | 0.01 | 0.99 | 0.1 | 0.89 | 0.19 |
| 3 medium anchovy fillets | 25 | 1.17 | 0 | 0 | 0 | 3.47 |
| 1 large egg yolk | 55 | 4.51 | 0.61 | 0 | 0.61 | 2.7 |
| 1 tablespoon Dijon mustard | 9 | 0.5 | 0.88 | 0.6 | 0.28 | 0.56 |
| 1/2 cup olive oil | 955 | 108 | 0 | 0 | 0 | 0 |
| 1/8 teaspoon fish sauce * | 0 | 0 | 0.03 | 0 | 0.03 | 0.04 |
| 1 teaspoon red wine vinegar | 1 | 0 | 0.01 | 0 | 0.01 | 0 |
| 1/2 teaspoon black pepper | 3 | 0.04 | 0.74 | 0.3 | 0.44 | 0.12 |
| Totals | 1172 | 114.61 | 30.17 | 14.8 | 15.37 | 15.45 |
| Per Serving(/2) | 586 | 57.31 | 15.09 | 7.4 | 7.69 | 7.73 |
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