Artichoke Garlic Toast (A Gut Healing Food)
This toast mash-up was inspired by the tuna melt. Subbing artichoke hearts for the tuna.
Imagine garlicky juicy artichoke hearts loaded on top of your favorite toast smothered with melty gooey cheese.
Why artichoke hearts?
Artichoke hearts are major for gut health and emotional well-being.
They’re a source of inulin, a non-digestible plant fiber that feeds good microbes and helps heal the gut. Inulin is used by your gut to create butyrate. Butyrate is a short-chain fatty acid that reduces inflammation, helping your mood and anxiety. Your gut can’t heal without butyrate. And it’s good for your brain, blood sugar regulation and balances hunger hormones. That’s not too shabby.
I’ve been healing my gut microbiome with the help of the at-home gut test, Viome. My test results show artichokes are one of my superfoods. So I eat them a ton.
Eating artichokes calms my mind.
The other night I was tossing and turning and obsessing over something that happened at work. I decided to snack on 3 canned artichokes hearts to see if they would put me to sleep. Within 30 minutes I was sound asleep, with my worries gone and I slept like a log the rest of the night.
Why artichoke garlic toast is good:
It’s garlicky, with a clove of crushed garlic per slice. Garlic is a superfood for me so I load it up. But you can leave it out if it doesn’t agree with you.
Quick to make, taking less than 10 minutes.
Comforting, with that melty cheese on top.
A perfect filling breakfast option (although dial back on the garlic if you don’t plan to slay vampires later).
Italianey-delicious with oregano.
The Ingredients
I like canned artichoke hearts packed in water for this recipe. You can also use frozen. I tried buying a whole fresh artichoke but cooking it was too much of a chore and it ended up neglected in the back of my fridge. So now I only eat frozen or canned (select the one with fewer ingredients).
For bread, I use a gluten-free sprouted bread called Sprouted for Life Original 3 Seed bread with chia, quinoa and millet. I’m team gluten-free since gluten can interfere with fertility for women trying to get pregnant. If you’re looking for a sprouted whole grain bread, try Ezekiel 4:9 bread.
For cheese, I use a meltable goat gouda. I avoid cow’s milk cheeses because they make me sneeze. This is a substitute that is really good, with no hint of goat grassiness. Your favorite melting cheese will work.
Adding your favorite fresh or dried herb takes it to the next level. Oregano is a superfood for me so I make this an Italian garlic toast.
Artichoke Garlic Toast
Serves 1 with 2 slices of toast
Total time: 1o minutes
Ingredients
Two slices of bread, lightly toasted
4 whole artichoke hearts, patted very dry and diced into bite sized pieces
2 small to medium cloves of garlic, crushed
1 Tbsp. fresh chopped oregano or 1 tsp. dried oregano
4 slices of your favorite cheese or enough to cover the toppings completely
Salt to taste
How to make artichoke garlic toast
Step 1. Lightly toast two slices of bread. I use my oven to toast, setting it at 350 degrees. When I take it out, I adjust the setting to “broil” for when I finish the toast.
Step 2. Chop up 4 well-drained and very dried artichoke hearts into bite-sized pieces.
Step 3. Combine artichokes, oregano and salt to taste. I add no salt if I use canned artichoke hearts which usually already have added salt.
Step 4. Spread crushed garlic over the toast in a thin layer.
Step 5. Spoon artichoke mixture into a neat layer on top of your toast.
Step 6. Place 2 slices of cheese on top of each piece of artichoke toast covering it completely.
Step 7. Place toast on a baking sheet and pop it in the oven on the top rack under the broiler until the cheese is bubbling and melted and you can smell the garlic. Watch it closely to make sure the toast doesn’t burn.
Eat this toast for breakfast, for lunch with a giant salad or bowl of soup, or even before bed. Switch out the herbs and cheeses for different flavor combinations.
Add this recipe to your regular rotation for a dose of gut repairing prebiotics.