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Since corn is avoided in the elimination phase of the Autoimmune Protocol, it can be hard to get a source of artichoke hearts (commercially jarred or canned varieties use corn in the form of citric acid as a preservative). That means if you are going to enjoy artichokes, you need to prepare them yourself! This used to be a bit of a chore, but now that the Instant Pot is a reality, you can have fully cooked artichokes in under 20 minutes.
In this recipe, I’ve recreated a classic spinach and artichoke heart dip using fresh-cooked artichokes as well as coconut yogurt. I’ve used both commercially available brands GT’s CocoYo and CoYo in this recipe and they work equally as well. You might notice I cook the vegetables first and don’t bake the dip once the ingredients come together — this is to preserve the probiotic content of the yogurt.
I like to use the freshly-cooked artichoke leaves to eat with this dip, but if you are in a crunchier mood, you can try pairing it with these Garlic-Rosemary Plantain Crackers. Enjoy!
- Place the water in the bottom of your Instant Pot and arrange the artichokes, cut side up on the steaming rack. Close and lock the lid and cook on Manual High Pressure for 12 minutes. When the timer goes off, use the quick release method to release the pressure and allow to cool. (Alternatively, you could steam your artichokes on the stovetop for about 45 minutes, or until the leaves come off easily).
- While the artichokes are cooking, place the solid cooking fat in the bottom of a skillet on medium heat. When the fat is melted and the pan is hot, add the onions, and cook, stirring, for about 4 minutes, or until translucent. Add the garlic and cook until fragrant, about 30 seconds. Add the spinach in batches and stir until all wilted and cooked, about 4 minutes. Remove from the heat and transfer to a medium bowl to cool.
- When the artichokes have cooled enough to handle, remove and discard the toughest outer leaves. When you get to the tender leaves, reserve them for eating with the dip later. Work your way until you get to the fuzzy "thistle" part of the artichoke. Cut it in half, top to bottom, and then remove the fuzzy bits from the inside, being careful to preserve as much of the heart (soft inner bits) as possible. Once you have done this for both hearts, mince them and add them to the rest of the vegetables.
- Add the olive oil, lemon juice, coconut yogurt, nutritional yeast, and sea salt, and stir to combine.