Receipts 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; Vitamin C in lemon improves the bioavailability of iron in artichokes. Artichoke with béchamel (100 g net of artichoke, 150 ml of béchamel) An energy intake of 215 Kcal per serving; Artichoke fibers and minerals are enriched with calcium (milk), complex carbohydrates (flour) and fat (butter or margarine). A good association 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 by day Three small sauces, three nutritional profiles: Lemon and walnut oil: vitamin C of lemon favoring the assimilation of iron and walnut oil, for its specific contribution in alpha linolenic acid, essential for the constitution of cell membranes. Yoghurt and fine herbs: a little extra in calcium and above all antioxidant vitamins (carotenes 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).