Beat high blood pressure with fresh artichoke and crab salad

This salad is a real treat when globe artichokes are in season. The large outer leaves are removed and the succulent, meaty bottom part, or heart, is cooked, then served with fresh crabmeat in a lemony dressing. This recipe is a heart healthy and delicious so you can enjoy it as whenever you like.

Preparation time 11⁄2 hours, plus cooling

Serves 4

• 4 large globe artichokes
• 2 lemons, halved, divided

Vinaigrette

• 15 ml (1 tbsp) lemon juice
• 45 ml (3 tbsp) olive oil
• 15 ml (1 tbsp) finely chopped fresh chervil or parsley
• 15 ml (1 tbsp) finely chopped fresh chives
• Pepper to taste

Salad

• 30 ml (2 tbsp) plain, low-fat yogurt
• 30 ml (2 tbsp) reduced-fat mayonnaise
• 2 ml (1/2 tsp) grated lemon zest
• 5 ml (1 tsp) lemon juice
• 22 ml (1 1/2 tbsp) chopped fresh chives
• 500 g (1 lb) fresh crabmeat, preferably lump
• Soft lettuce leaves

1. To prepare each artichoke, cut off the top two-thirds and trim the stalk level with the base. Rub the cut surfaces with lemon juice as you work. Pull off the large outer leaves, starting from the bottom, to expose the soft, pale inner leaves. Holding the artichoke in one hand, trim the top edge to form a rounded shape, and trim around the sides and base to remove all the green parts and expose the pale yellow flesh. Drop the artichoke into a bowl of water with the juice of half a lemon added to it. Prepare the remaining artichokes in the same way.

2. Put the artichokes in a pot or pan large enough to hold them in a single layer, cover with boiling water and add the juice of half a lemon. Cover the pot and simmer until a leaf can be pulled away easily and the hearts are tender, about 40 minutes. Remove and leave to drain upside down until cool.

3. To make the vinaigrette, put the lemon juice in a bowl, whisk in the olive oil and season with pepper to taste. Stir in the chervil or parsley and chives.

4. Quarter the artichokes and use a teaspoon to scoop out the fuzzy choke just underneath the centre leaves. Add the artichoke pieces to the vinaigrette and turn to coat.

5. For the crab salad, put the yogurt, mayonnaise, lemon zest and juice, and chives in a mixing bowl and stir to combine. Add the crab and mix in gently. Taste and add more lemon juice, if you wish.

6. Arrange 2 to 3 lettuce leaves on each of 4 plates, to form a small bed or cup, and spoon on the crab salad. Add the artichoke quarters with their dressing, and serve at once.

Artichoke, Mushroom and Chicken Salad.

• Replace the crabmeat with 250 grams (1/2 pound) button mushrooms and 275 grams (10 ounces) cooked chicken breast, cut into thin slivers. Use 5 millilitres (1 teaspoon) grated lemon zest and 10 millilitres (2 teaspoons) Dijon mustard in the dressing. Cut the artichokes into eighths and, instead of tossing them in the vinaigrette, fold them into the mushroom and chicken salad. Pile onto lettuce leaves, and garnish with a good sprinkling of chopped fresh chives and chervil or parsley.

• Crab, like other shellfish, is a good source of low-fat protein. It also provides useful amounts of vitamin B2, potassium and zinc.

• Chives are a member of the same family as onions and garlic and share the same antibiotic healing powers.

• Globe artichokes are rich in cynarin, a phytochemical that is believed to help reduce high blood cholesterol levels.

Each serving provides:

Key nutrients: 310 Calories, 130 Calories from Fat, 14 g Fat, 2 g Saturated Fat, 0 g Trans Fat, 27 g Protein, 25 g Carb, 11 g Fibre, 550 mg Sodium

Blood pressure nutrients: 69 mg Vitamin C, 145 mg Magnesium, 1090 mg Potassium, 223 mg Calcium