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Cathy Katin-Grazzini

Cathy’s Kitchen Prescription LLC


Artichoke Mousse


Whole and plant-based with no oil, sugar or salt


Whipped artichoke hearts make a beautifully pale celadon creamy purée that can flavor a risotto, a sauce for pasta, a topping for canapes or underlayer on bruschetta. I even love it as a pizza topping!

With no fat but ample amounts of fiber, potassium, folate, vitamin C, and magnesium, artichokes mousse has a rich mouth feel and lends a delicious, delicate flavor to any dish.


Prep time 5 minutes       Roasting time 10 minutes               Makes about 2 cups



1 12-ounce package frozen artichoke hearts, defrosted and rinsed •

1 medium yellow or white onion, thinly sliced or medium dice

3 cloves garlic, minced

Small handful of fresh thyme leaves or 1 teaspoon dried thyme

Dry white wine or dry vermouth or no-sodium veggie broth or water to deglaze pan

1 Tablespoon shiro (white) miso or to taste (omit if sodium-free) ••


• Hint!  Use frozen hearts, not canned or jarred, which contain significant salt and citric acid which will overpower the delicate taste of the artichokes.


•• Miso is a good salt alternative that helps to lower blood pressure (,%2C%20including%20salt%2Dsensitive%20hypertension).




Heat a skillet for 3 minutes over a medium-low flame.  Add onions and sauté, stirring occasionally, on low to soften and sweat the onions without much carmelization. When they begin to adhere to the pan add a little liquid (wine, vermouth, broth, water) to rehydrate slightly.


Add the garlic and thyme.  Cook for a minute or two and stir in the artichoke hearts and cover. Add more liquid if the mix becomes dry.  Cook for 5 minutes or until the artichokes are quite soft and tender.  Remove from heat. Stir in the miso, if using, taste and correct the amount to your preference. Cool.


Toss everything in a high-speed blender and run on high-speed to create a light, mousse-like consistency.



Artichoke Mousse