I carciofi
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I carciofi

I carciofi sono particolarmente ricchi di fibra alimentare (5,5%) e sono particolarmente indicati in caso di stipsi: oltre a fibra insolubile contengono anche una fibra solubile, l'inulina, che svolge effetti positivi sulla flora intestinale. 
I carciofi sono poveri di calorie (22 kcal/100 g) ma ricchi di sali minerali, in particolare potassio (376 mg/100 g) ma anche ferro (1 mg/100 g), calcio (86 mg/100 g), fosforo (67 mg/100 g) e magnesio (45 mg/100 g); hanno un effetto stimolante sulla produzione della bile, possono avere effetti diuretici e sono particolarmente indicati nelle diete disintossicanti.
Le varietà più conosciute sono lo Spinoso di Albenga (particolarmente pregiato, ottimo da gustare crudo ma anche cotto), Spinoso Sardo (anch'esso indicato per il consumo crudo), Spinoso di Sicilia (un'altra varietà che può essere consumata cruda), Veneto di Chioggia (ottimo lesso o saltato in padella ma anche - mi raccomando: occasionalmente! - fritto), Violetto di Toscana (indicato per la cottura al verde, in umido o stufato intero), Violetto di Catania (senza spine, da consumarsi cotto), Paestum (IGP, anch’esso senza spine e adatto alla cottura), Romanesco (anch'esso IGP, senza spine e adatto alla cottura, particolarmente indicato da farcire).
I carciofi delle varietà spinose più giovani e teneri sono ottimi crudi, magari tagliati a fettine sottili, conditi con olio e limone e cosparsi con scaglie di parmigiano o uniti a un'insalata o in pinzimonio; per quelli meno giovani e teneri e in generale per quelli non spinosi meglio optare per il consumo previa cottura (al verde, stufati, lessi, al vapore, farciti, in frittata (meglio se cotta al forno), all'interno di ripieni o torte di verdura, nella preparazione di primi piatti o creme). I gambi dei carciofi, che spesso vengono scartati, possono essere consumati cotti, tagliati a pezzetti piccoli o tritati.

Moscardini con i carciofi (per 4 persone)
Fate stufare 700-800 g di moscardini in padella con del brodo vegetale, 1 spicchio d'aglio, i gambi di 8 carciofi tagliati molto piccoli e 1 ciuffo di prezzemolo. Dopo 15' c. aggiungete 8 carciofi affettati e 4 patate piccole tagliate a dadini e proseguite la cottura per altri 30' c. aggiungendo brodo vegetale al bisogno. 
Verso fine cottura regolate il sale e aggiungete un macinata di pepe e 2 C c. di prezzemolo tritato. 
Fuori dal fuoco condite con 2 C di olio di oliva extra vergine.
Questo piatto, ricco di proteine grazie ai moscardini, è povero di gassi e contiene un buon quantitativo di fibre, di cui i carciofi sono ricchi.

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