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*Instead of whole-wheat flour, you can substitute quinoa, garbanzo bean or brown rice flour for gluten free options.
Preheat oven to 375 degrees. Use coconut oil or non-aerosol cooking spray to lightly grease 8 ramekins or a 2 1/2 quart soufflé dish (a regular baking dish or muffin tins can also be substituted).
Finely chop cooked spinach and artichoke hearts. In a small bowl, combine spinach, artichokes, parmesan cheese, and ground pepper. Set aside.
In a small saucepan, cook milk, garlic, and onion on low heat for 3 to 5 minutes. Set aside.
In a medium saucepan, heat olive oil on low heat. Add flour; whisk for 2 minutes. Slowly stir in hot milk mixture. Bring to a simmer and whisk for 5 more minutes or until thick consistency. Add artichoke and spinach mixture. Whisk until combined. Transfer mixture into a large bowl and whisk in egg yolks one at a time.
In a separate bowl, beat egg whites, lemon juice, and salt with a mixer on medium speed until egg whites form stiff peaks. Stir 1/4 of egg whites into the egg yolk mixture then gently fold in remaining egg whites. Pour mixture into greased dish until each ramekin or soufflé dish is 3/4 full.
Bake until soufflé has risen and top is golden brown; 20-25 minutes for individual soufflés or 40-45 minutes for soufflé dish. (Do not open oven until the last 5 minutes of cooking because this may interrupt rising). Once soufflé is out of the oven, serve hot and enjoy.
Katelyn Castro is a nutrition volunteer at Dana-Farber Cancer Institute and student in the dietetics program at Syracuse University. Katelyn has a passion for cooking and sharing fresh seasonal recipes with friends and family that are both flavorful and nutritious.
Although artichokes are best during the winter season, they are cultivated in California and made available across the country throughout the year.
Artichokes are not only the perfect vegetable to accompany pastas, soups, salads, or dips, with their earthy and nutty flavor, but they are also rich in nutrients and antioxidants like quercetin, rutin, and anthocyanins.
A medium artichoke provides 64 calories, 4 grams of protein and 10 grams of fiber. It is also a great source of vitamin C, potassium, folic acid and magnesium. With an artichoke providing about 25% of the daily value of fiber, this high fiber content can help to improve bowel regulation and relieve constipation.