Packed with fiber, antioxidants and not a lot of calories, artichokes are the ideal food for everyday eating. Just don't be afraid of it's rough, unapproachable exterior.

"You can spend time eating an artichoke," says Dr. Timothy S. Harlan, a.k.a. Dr. Gourmet, New Orleans. "It's a little time consuming, it's fun, it's tasty, but it's still only about 60 calories." Artichokes are as high in fiber - seven grams, a quarter of the daily recommendation - and various antioxidants and vitamins. One artichoke contains 20 percent of the recommended vitamin C intake and is a good source of vitamin A and vitamin K.

"They have 19 micrograms of vitamin K," Dr. Harlan says. "That's a lot of vitamin K." A banana and an artichoke share similar amounts of potassium, and the artichoke also houses magnesium, which studies say may prevent migraines.

"We know that high-fiber foods not only help control cholesterol but they also are really satisfying and really filling," Dr. Harlan says.

The most ubiquitous artichoke preparation is to boil or steam a whole, mature artichoke until soft, peeling off the leaves and scraping the meat off the back with your front teeth until reaching the meaty heart. Don't forget the stalk, which after cooking and peeling is also tender.

Chef Carol Wallack of Sola Restaurant, Chicago, recommends including a few peppercorns in the boiling water, as well as some herbs and some lemon quarters - which prevent discoloration and add flavor.

"If you give them a lot of flavor when you're cooking you can avoid the mayonnaise, the melted butter, things that are fattening," Wallack says.