A simple steaming yields great results, making the flesh tender without any bruising or browning. You'll end up with a gorgeous, almost too-pretty-to-eat vegetable that goes well with any main course and turns even a simple meal into one your family will remember as special. The elegant vegetable, considered to be part of the thistle family, can take a bit of time to prepare. But the actual steaming of the artichoke is easy, and many chefs consider it the ultimate way to prepare artichokes so they retain their color, flavor and texture. When selecting artichokes, look for globes that are dark green, feel heavy in your hand and have leaves that are tight and not opened. Those that are brown or have curling leaves are past their prime

The average artichoke is green, softball size and its oval. It has 25cal, no fat, vitumin c, folate, magnessiym, . store in cool weather areas, not in alot of sunlight. Its grown in the mediterrainian region, cool but not hot weather it grows in. Places it grows in has low rates of deises.

Servings:6 servings, about 1 cup each Ingredients 1 1/2 cups farro, rinsed (see Tip) 1 leaf fresh sage 1 sprig fresh rosemary 1 tablespoon extra-virgin olive oil see savings 1/2 cup finely chopped onion see savings 1 teaspoon finely chopped garlic 1 15-ounce can diced tomatoes, drained well see savings 1 10-ounce box frozen artichoke hearts, thawed and coarsely chopped 1/4 cup torn fresh basil leaves 1/2 teaspoon coarse salt Freshly ground pepper, to taste see savings Pinch of crushed red pepper 1 1/2-2 cups reduced-sodium chicken broth, vegetable broth or water see savings 1/2 cup grated Pecorino Romano cheese, divided 1 teaspoon freshly grated lemon zest add ingredients to list Directions 1. Place farro in a large saucepan and cover with about 2 inches of water. Add sage and rosemary. Bring to a boil; reduce the heat and simmer, uncovered, until the farro is tender but still firm to the bite, 20 to 30 minutes. Remove the herbs and drain. 2. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until soft and beginning to brown, 3 to 5 minutes. Add garlic and cook, stirring, for 1 minute. Stir in the farro, tomatoes, artichokes, basil, salt, pepper and crushed red pepper. 3. Add 1/2 cup broth (or water), bring a boil over medium heat and cook, stirring, until most of the broth is absorbed. Repeat with the remaining broth (or water), adding it in 1/2-cup increments and stirring until it's absorbed, until the farro is creamy but still has a bit of bite, about 10 minutes total. Stir in 1/4 cup cheese and lemon zest. Serve sprinkled with the remaining 1/4 cup cheese. Tip: Tip: Farro is a high-fiber whole grain that is an ancestor of modern wheat. It is commonly used in Italian cooking and is becoming more popular in the U.S. Find it in natural-foods stores and amazon.com. Nutrition information Per serving: Calories 264, Total Fat 7 g, Saturated Fat 2 g, Monounsaturated Fat 2 g, Cholesterol 9 mg, Sodium 530 mg, Carbohydrate 43 g, Fiber 8 g, Protein 11 g, Potassium 168 mg. Daily Values: Vitamin C 25%. Exchanges: Starch 2, Vegetable 2, Fat 1. Percent Daily Values are based on a 2,000 calorie diet Prep Time: 25 mins Total Time:1 hr Ingredients on sale: 5 In the store atichoke comes in dips, whole vegteble, frozen, in pastas, and in meat