Evidence based
These crisp artichoke hearts are the perfect stand-in for fried foods and make a delicious appetizer or snack, complete with creamy green tea aioli for dipping!
If you’re in the mood for a crispy snack that is just as healthy as it is tasty, then these oven-baked artichokes will be a recipe you’ll keep coming back to. Tender artichoke hearts are dredged in a gluten-free Panko coating before being baked until golden brown. They’re the perfect size for hand held dipping too.
Artichoke hearts are rich in inulin, a type of fiber that acts as a prebiotic. Prebiotics are the food that healthy bacteria feast on in order to thrive in the gut. Healthy prebiotics in the gut help to support the immune system and keep the digestive system running smoothly.
Other great sources of prebiotics include:
- Asparagus
- Apples
- Leeks
- Bananas
- Dandelion greens
- Chickpeas
Since these artichoke hearts are already removed from the artichoke, there’s minimal prep work involved. Canned artichoke hearts are readily available in grocery stores. Be sure to blot excess moisture from artichokes using a paper towel for the crispiest end result.
To make the dredge for the artichoke hearts, gluten-free flour combines with a small amount of unsweetened almond milk. This creates a sticky batter that helps the Panko stay put while baking. Next the artichokes are dredged in Panko breadcrumbs, salt and pepper. Using gluten-free breadcrumbs and unsweetened dairy-free milk keeps this recipe suitable for anyone with sensitivities to gluten or dairy.
Although these artichoke hearts are delicious on their own, right out of the oven, we took the flavor one step further by adding a herby green tea aioli for dipping. All you’ll need is a high quality mayonnaise, chives, garlic, lemon and of course, green tea crystals. For a dairy-free aioli use a vegan mayonnaise.
The green tea crystals blend effortlessly and impart their bright, grassy notes that pair well with the herbs and fresh lemon.
Green tea also aids in digestion and supports the immune system. Green tea is rich in antioxidants that help fight free radical damage.
Ingredients
For Artichokes
- 2 15 ounce cans whole artichoke hearts, drained
- 1/4 cup gluten-free all purpose flour
- 1/2 cup unsweetened plant based milk
- 1 cup gluten-free Panko breadcrumbs
- 1/2 tsp cracked black pepper
- 1/4 tsp sea salt
For Sencha Green Tea Aioli
- 1/2 cup avocado oil based mayonnaise
- 1 sachet Pique Sencha Green
- 1 tbsp minced chives
- 1/2 tsp minced garlic
- 1/2 tsp lemon zest
Instructions
- Preheat oven to 400ºF and line a large baking sheet with parchment paper. Stir together ingredients for aioli until green tea is thoroughly mixed. Refrigerate until serving.
- Whisk together flour and milk in a shallow bowl until smooth. Add Panko breadcrumbs, black pepper and sea salt to a separate shallow bowl.
- Slice artichoke hearts in half lengthwise and gently press between paper towels to remove excess moisture.
- Use the stem of artichoke hearts to hold as you dip them into batter. Shake off excess batter and coat in Panko mixture. Place on baking sheet. Spray with olive oil spray. Bake for 15 minutes.
- Carefully flip artichokes and bake an additional 15-20 minutes. Cool artichokes at room temperature for 5 minutes. Serve hot with green tea aioli for dipping.
Recommended for this recipe:
Pique Sencha Japanese Green Tea
A gold-medal winning, stand-out variety of the classic. Hydrating, delectable and satisfying.
