What do I do with the artichoke in my fridge? I’d been asking myself this for over a week, and I decided that it’s finally time to dive in. After all, histamines build up more & more the longer a food sits around, even in the fridge. Enter: a creamy, buttery, dairy-free artichoke recipe with lots of garlic, perfect for the low histamine diet.
So I spent twenty minutes just trying to figure out the anatomy of an artichoke, because not only had I never cooked one, but I’m not even sure I’d ever eaten one outside of a spinach artichoke dipping sauce. Now I’ve made this low histamine appetizer several times, and it’s always a hit!
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About this recipe
Low Histamine Artichoke. When I saw the organic artichokes at my local market, on a whim I told myself that I’d figure it out, put it in my cart, and then left it in my fridge to fester my anxiety. What I learned from that research is that artichokes are a lot like asparagus and brussels sprouts. So to save you the half hour it took me to find a low histamine artichoke recipe (or at least one I could make LH!), here’s mine. AND it’s actively antihistamine! Bon appétit.
Easy Enough for Beginners. Whether you’ve never made an artichoke or it’s a staple at your place, this lemon-garlic artichoke recipe is simple & detailed enough for anyone to follow.
Ingredients
Whole Artichoke: these aren’t always available, but when you find a whole artichoke at your local organic market, now you know what you can do with it!
Raw Garlic: all members of the allium family (onion, garlic, scallions, etc.) are rich in the cancer-fighting substance sulforaphane, which is a powerful antioxidant. Raw garlic also adds a delicious umami flavor to dishes, and anti-microbial qualities that help your gut foster helpful bacteria.
Lemon Juice: the kick of acid from the lemon juice really accentuates the umami of the garlic and the complexity of the artichoke. Additionally, lemon contains loads of vitamin C, a known mast cell stabilizer, though some people are sensitive to citrus-derived forms of it.
How to make baked artichoke: step-by-step instructions
Step 1. Preheat your oven to 425°F (220°C), then carefully wash your artichoke in warm water and pat dry with a towel.
Step 2. Chop your garlic cloves, chop up or juice/zest your lemon, and measure your olive oil. This is the easy part; it is now over. Cut the stem off of your artichoke, and then about 1″ (2cm) off of the top to open up the leaves (see image).
Step 3. Now pull off a piece of aluminum foil and place it on the baking sheet, then place your artichoke on top of the foil. The lemon, olive oil, garlic, and salt are the base flavors from which you’ll build your own adventure: tuck the garlic into every crevice you find, and then do the same with the pieces of lemon or pour the lemon juice/zest & olive oil aaaaaall over that sucker. Feel free to salt & pepper to taste now, but you can also do it after baking.
Step 4. Now pull the foil over the top of the artichoke and sort of wrap it like a baseball, then put the baseball on the tray into your preheated oven and bake for 1 hour. Bake for an additional 15 minutes if your artichoke is massive.
Step 5. Okay. So here’s the hard part. This is how to eat an artichoke: peel off the aluminum foil very carefully, and drain the lemon-olive oil liquid into a little dipping cup. Part of the leaves of an artichoke can be edible (in addition to the more common artichoke heart), so after baking, peel off each of the individual leaves and make a massive pile for dipping into the sauce.
Once you reach the thin leaves with no real heft to them, just pull those off and put them in the compost; they’re inedible. Now you should have a large pile of artichoke leaves and a surprisingly small artichoke heart in front of you. Grab one of the leaves and dip the meatier side into your lemon-olive oil sauce, adding more salt and pepper if needed.
Either scoop the artichoke heart onto a plate for later consumption or start dipping your meaty leaves into your garlicky sauce, pulling off the edible part with your teeth. Discard the leaf once you eat off the meat— I know they’re beautiful, but I do NOT recommend trying to eat them. But however you bake your artichoke, enjoy the experience!
Recipe notes & tips
Eat Time = ∞
Making Garlic Easy: that you can either chop/mince your garlic, or just cut each clove in half to make quicker work of it. Same for the lemon: you can either juice & zest it, or just cut it into strips to place between leaves.
Enjoy With Friends: Honestly, this was one of the most difficult to sort out recipes that I’ve ever tried. In the future I’ll only be making this as a communal dish, because it was such an involved & active food to eat that it would be fun to eat with friends or family, but can be pretty frustrating to eat alone (if you don’t know how little food comes out of it all!). I’m glad I made it, but next time I’ll be chopping up some salted pili nuts for imitation cheese on top of the artichoke heart.
What to serve with artichoke
- baked za’atar chicken tenders
- fresh blistered carrots
- chicken breast with pesto sauce
- rosemary garlic lamb skillet
Homemade Lemon-Garlic Artichoke Recipe Card
As always, if you like the recipe, I really appreciate a review or comment!
Garlic-Lemon Artichoke (Low Histamine)
A creamy, buttery, dairy-free artichoke recipe with lots of garlic, for the low histamine diet!
Ingredients
- 1 whole artichoke
- 2 Tablespoons olive oil
- 1 Tablespoon lemon juice (or 1/2 Lemon), [use a fresh organic lemon for the lowest histamines, and add a bit of zest if you're a lemon lover like moi]
- 4-6 cloves garlic [chopped or minced]
- pinch of salt
Instructions
- Preheat your oven to 425°F (220°C), then carefully wash your artichoke in warm water and pat dry with a towel.
- Chop your garlic cloves, chop up or juice/zest your lemon, and measure your olive oil. This is the easy part; it is now over.
- Cut the stem off of your artichoke, and then about 1" (2cm) off of the top to open up the leaves. (see attached image)
- Now pull off a piece of aluminum foil and place it on the baking sheet, then place your artichoke on top of the foil. The lemon, olive oil, garlic, and salt & pepper are the base flavors from which you'll build your own adventure: tuck the garlic into every crevice you find, and then do the same with the pieces of lemon or pour the lemon juice/zest & olive oil aaaaaall over that sucker. Feel free to salt & pepper to taste now, but you can also do it after baking.
- Now pull the foil over the top of the artichoke and sort of wrap it like a baseball, then put the baseball on the tray into your preheated oven and bake for 1 hour. Bake for an additional 15 minutes if your artichoke is massive.
- Okay. So here's the hard part. This is how to eat an artichoke: peel off the aluminum foil very carefully, and drain the lemon-olive oil liquid into a little dipping cup. Part of the leaves of an artichoke can be edible (in addition to the more common artichoke heart), so after baking, peel off each of the individual leaves and make a massive pile for dipping into the sauce. Once you reach the thin leaves with no real heft to them, just pull those off and put them in the compost; they're inedible.
- Now you should have a large pile of artichoke leaves and a surprisingly small artichoke heart in front of you. Grab one of the leaves and dip the meatier side into your lemon-olive oil sauce, adding more salt and pepper if needed.
- Either scoop the artichoke heart onto a plate for later consumption or start dipping your meaty leaves into your garlicky sauce, pulling off the edible part with your teeth. Discard the leaf once you eat off the meat— I know they're beautiful, but I do NOT recommend trying to eat them. But however you bake your artichoke, enjoy the experience!
Notes
Eat Time = ∞
Garlic: Note that you can either chop/mince your garlic, or just cut each clove in half to make quicker work of it. Same for the lemon: you can either juice & zest it, or just cut it into strips to place between leaves.
Made For a Crowd. In the future I'll only be making this as a communal dish, because it was such an involved & active food to eat that it would be fun to eat with friends or family, but can be pretty frustrating to eat alone (if you don't know how little food comes out of it all!). I'm glad I made it, but next time I'll be chopping up some salted pili nuts for imitation cheese on top of the artichoke heart.
Nutrition Information:
Yield: 1 Serving Size: 1Amount Per Serving: Calories: 304.61kcalTotal Fat: 28.72ggSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 23gCholesterol: 0mgSodium: 835.88mgmgCarbohydrates: 12.13ggFiber: 12gSugar: 1.12ggProtein: 2.93gg
Nutrition data is primarily accumulated from online calculators for convenience and courtesy only, and can vary depending on factors such as measurements, brands, and so on. We encourage you to double-check and make your own calculations.
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Liz
Friday 28th of October 2022
This looks delicious! I'm a bit confused though. I thought lemons were high histamine?
Max
Friday 28th of October 2022
Small amounts of lemon and lime juice are often well-tolerated, according to my doctor, and I myself don't have any issues with it. So I do use lemon in some of my recipes, but I'd always recommend testing out ingredients individually before reintroducing them in a recipe. I hope this one works for you!