Jerusalem artichoke

Why you should eat Jerusalem artichoke

Food is far more than fuel. It’s information for your body, a means to connect with others and a profound way of nourishing yourself—both inside and out.

They say knowledge is power but, when it comes to food, you could also say knowledge is self-care. When we know how specific foods influence us, we’re empowered to make healthy, positive choices.

Read on to discover the benefits of eating Jerusalem artichoke, including my favourite ways to enjoy it.

 

Jerusalem artichoke isn’t an artichoke at all. It’s the root of a species of sunflower. Confusingly, it doesn’t come from Jerusalem either—but in fact hails from North America. Also called sunroot, sunchoke and (my personal favourite) earth apple, this peculiar yet delicious vegetable is in season from November until March.

 

3 REASONS TO EAT JERUSALEM ARTICHOKE

1. It’s brimming with prebiotic fibre. Jerusalem artichokes are full of inulin. This special type of fibre feeds our gut bacteria, particularly the health-promoting bifidobacteria [1].

2. It can help to stabilise blood sugar. The type of carbohydrate in Jerusalem artichokes have also been found to improve blood-sugar control [2]. This positively affects everything from your hormonal function to your mental focus.

23. It’s a source of iron. Jerusalem artichoke is one of the richest sources of energy-supporting iron—an essential mineral that’s often lacking in vegan and vegetarian diets [3].

 

HOW TO SELECT THE BEST JERUSALEM ARTICHOKE

Look for Jerusalem artichokes with pale brown, blemish-free skin. The freshest roots are firm and smooth, so steer clear of any with soft or wrinkled patches.

Although their knobbliness is part of their charm, it can make them a bit of a nightmare to peel. You have two options: 1) Eat the skin! This is preferable because the skin also contains nutrients. 2) Choose less knobbly roots and boil them for 10–15 minutes. This will soften the skin so it peels off more easily.

 

FAVOURITE JERUSALEM ARTICHOKE RECIPES

Jerusalem artichokes make a good substitute for a range of root vegetables. Roast them instead of potatoes or parsnips, or eat them freshly sliced instead of carrots. For further inspiration, check out these easy recipes:

 

Crispy Jerusalem artichokes with garlic and rosemary

Image: bbcgoodfood.com

This tastes decadent yet is wonderfully nutritious. I tend to serve this as a side dish, and my only tweak is to use melted coconut oil instead of the rapeseed oil. For a plant-based alternative, simply leave out the butter. Find the recipe here.

 

Jerusalem artichoke and porcini mushroom soup

Image: olivemagazine.com

Brimming with ingredients that support your immune system, this makes a lovely supper during colder months. Don’t worry if you don’t have porcini mushrooms—150g fresh chestnut mushrooms works just as well. Find the recipe here.

 

Jerusalem artichoke, sweet potato and lentils

Image: mindfulchef.com

With simple ingredients and a straightforward method, this is an ideal midweek recipe. As mentioned above, you can save even more time by leaving the Jerusalem artichoke skin on. Find the recipe here.

For personalised recommendations, please feel free to get in touch.

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