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Good Living / Savory

Artichokes with spinach

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Vegan Diet

    Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Artichokes with spinach

Method

  • Preheat oven over 180οC (350* F) Set to Fan.
  • Rinse the artichokes with their peel. Clean the peel using a sponge.
  • Pat dry with paper towel and cut into wedges. Transfer to a bowl.
  • Season with salt and pepper. Drizzle with half of the olive oil and mix in the maple syrup. Mix and transfer to a 30x40 cm ovenproof pan.
  • Bake for 30-40 minutes until the artichokes are golden and soft. Remove ovenproof pan from oven.
  • Heat the rest of the olive oil in a pot over medium heat.
  • Cut the zucchini in 2 lengthwise and then cut them into thin, 0.5 cm thick slices.
  • Sauté the zucchini for 2-3 minutes until golden.
  • Add the spinach to the pan and mix until it wilts.
  • Season with salt and pepper. Add the chili flakes, spring onions (finely chopped) and dill (finely chopped).
  • Mix with a wooden spoon and remove the pot from heat.
  • Transfer the mixture to a bowl. 
  • Crumble the hazelnuts and add them to the bowl.
  • Mix with the artichokes and sprinkle with sesame.

For the tahini sauce

  • In a bowl, mix the tahini, water, lime zest, lime juice, salt, pepper, maple syrup and chili flakes.
  • Whisk until it turns into a smooth sauce.
  • Serve with the artichokes.
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Nutritional
Chart

Nutrition information per portion

225
Calories (kcal)
11 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

15.0
Total Fat (g)
21 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

2.0
Saturated Fat (g)
10 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

8.4
Total Carbs (g)
3 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

7.8
Sugars (g)
9 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

6.6
Protein (g)
13 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

11.0
Fibre (g)
44 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.3
Sodium (g)
5 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo

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