key dokey artichokey! Did you know that artichokes are actually the flower bud of a thistle-like plant? In the vegetable world, artichokes are considered to be the culinary equivalent of the lobster, since you need to use your hands to get to all the delicious little parts the flower has to offer. But artichokes offer more than great flavor; they're high in fiber, potassium, folate, and vitamin C.

Folate, a B vitamin, helps protect the heart by lowering blood levels of the artery-clogging amino acid homocysteine. It's also believed to help prevent cervical cancer. Folate is important for pregnant women since it supports tissue growth and DNA production, and therefore plays a role in fetal growth and the prevention of neural tube defects in babies. An artichoke has even more potassium than a banana, which means that artichokes are great for controlling blood pressure and maintaining fluid balance. The fiber in this flower also helps keep blood sugar in check. The edible part of a large artichoke has just 75 calories, but also has a whopping 9 grams of fiber and 5 grams of protein.

Don't confuse globe artichokes with unrelated Jerusalem artichokes (they're tubers). When you select your artichokes, look for tightly closed buds with green, fleshy leaves that feel moist, not dry. They should be heavy for their size, too. Check the stem end to make sure there are no tiny wormholes. At home, store them in perforated plastic bags in the crisper drawer for up to 5 days. Get the dirt out by washing each flower under cold running water or swishing it around in a tub of water. Use scissors to trim the thorns off outer leaves, then use a sharp knife to cut the top inch off the crown. Lop off the stem so that it's flush with the base and it can stand on a plate. Now they're ready to be steamed, boiled, baked, or microwaved.

If you've never eaten an artichoke before, don't be intimidated, but this isn't fast food. Begin by peeling off the outer layer of leaves. Remove a leaf from the next layer and dip the fleshy base into a sauce. Turn the leaf so the bottom half is curve-side down in your mouth. Use your bottom teeth to scrape the flesh off the leaf. When you get to the thin yellowish petals, you can bunch them together and bite the bottoms off. Use a knife to scrape the inedible hairy choke off the top of the "heart". Cut your prize into quarters, dip it in your favorite sauce, and enjoy. This month, try my recipes for artichokes with two dipping sauces and Artichoke-Spinach Dip.