Healthy recipes with Artichoke

Artichoke browned in butter (100 g artichoke bottoms, 10 g butter)
An energy intake of 115 Kcal;
Contribution of minerals and fibers from the artichoke, saturated fatty acids from the butter;
Replacing with margarine would provide unsaturated fatty acids and vitamin E.
Artichoke and olive oil vinaigrette (100 g net artichoke, 15 g olive oil, lemon)
An energy intake of 175 Kcal;
Fairly high lipid intake, providing monounsaturated fatty acids, protective at the vascular level;
The vitamin C in lemon improves the bioavailability of iron in the artichoke.
Artichoke with béchamel (100 g net of artichoke, 150 ml of béchamel)
An energy intake of 215 Kcal per serving;
Fibers and minerals of the artichoke are enriched with calcium (milk), complex carbohydrates (flour) and fat (butter or margarine).
A good combination
Artichoke and citrus vinaigrette (lemon or grapefruit): the artichoke, interesting for its minerals, is enriched with vitamin C from citrus fruits (antioxidant and promoting the assimilation of iron) as well as vitamin E from oil, for optimal cell protection (olive, sunflower, corn oil).
Day to day
Three little sauces, three nutritional profiles:
Lemon and walnut oil: vitamin C from lemon promoting the assimilation of iron and walnut oil, for its specific contribution in alpha linolenic acid, essential for the constitution of cell membranes.
Yogurt and fine herbs: a little extra calcium and especially antioxidant vitamins (carotene and vitamin C). Béchamel: rich in calcium, it may be reduced in fat (skimmed milk and a dab of raw margarine, added at the end of cooking).