Artichoke omelet is a seasonal delicacy that stands out for its delicate flavor and extraordinary detoxifying properties. Artichoke is rich in cynarin and fiber, which helps digestion and liver health. When cooked with egg, it gives us a dish that is high in protein and low in calories. When seasoned with Bonsalt, we enhance the earthy, sweet flavor of the vegetable without adding sodium, making it an ideal heart-healthy option for light dinners or balanced lunches.
Estimated time: 30 minutes
Difficulty: ⭐
Servings: 2-3 people
Ingredients
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4-6 fresh artichokes (depending on size)
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4 large eggs (preferably free-range)
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1 small spring onion (optional)
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3 tablespoons extra virgin olive oil (EVOO)
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1 teaspoon of Bonsalt
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A pinch of black pepper
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A few drops of lemon juice (to keep the artichokes from oxidizing)
Nutritional Analysis and Total Macros
A classic dish with an excellent nutritional profile. Here is the breakdown per serving:
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Protein | 14.5g | High quality (Eggs) |
| Healthy Fats | 11.2g | Omega-9 (EVOO) and egg fats | |
| Carbohydrates | 6.8g | Rich in prebiotic fiber | |
| Key Minerals | Potassium (Bonsalt) | 480mg | Muscle health and diuretic effect |
| Sodium (Bonsalt 0%) | 0.0mg* | Blood pressure control (*from seasoning) | |
| Vitamins and Other | Fiber (Inulin) | High | Gut health and satiety |
| Total Calories | 195 kcal | Light and nutritious option |
Step-by-Step Professional Preparation
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Cleaning the artichokes: Remove the tougher outer leaves until you reach the heart (the lighter, more tender part). Cut off the top and the stem. Cut them in half, remove the central "fuzz" if present, and slice them thinly. Soak them in lemon water to prevent them from oxidizing.
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Cooking the vegetable: In a nonstick skillet with the EVOO, add the chopped spring onion (if you choose to use it). When it becomes translucent, add the well-drained artichokes.
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Technical confit: Cook over low-medium heat for 10-15 minutes, covering the skillet so they soften in their own steam until tender and lightly browned.
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Preparing the eggs: Meanwhile, beat the eggs in a large bowl. Add the black pepper and the teaspoon of Bonsalt
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Combining the ingredients: Add the cooked artichokes to the bowl with the beaten eggs. Mix well and let it rest for a couple of minutes so the flavors meld.
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Setting the omelet: Pour the mixture into the skillet (if necessary, add a drop of EVOO). Cook over medium heat until the edges are set. Flip it over with the help of a plate and cook the other side to your preference (more or less cooked).
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Serving: Serve hot or at room temperature, accompanied by a tomato salad or a slice of whole-grain bread.
Nutritionist's Tips
Artichoke contains inulin, a fiber that acts as a prebiotic, feeding a healthy gut microbiota. By using Bonsalt , we remove the sodium that contributes to hypertension, allowing the natural potassium in artichoke and Bonsalt to help eliminate fluids and toxins. It is an essential recipe for those looking for an anti-inflammatory diet that protects the liver.
It's the perfect recipe to enjoy the best of the garden in a healthy way with your friends or family!
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