sunchoke

Sunchoke

Sunchokes, also known as Jerusalem artichokes, are knobby, tan-skinned root vegetables with a slightly sweet and nutty flavor reminiscent of artichoke hearts. Their crisp texture makes them enjoyable raw, while roasting brings out their earthy sweetness. Sunchokes can be used in a variety of dishes and are a delicious alternative to potatoes. This unique root vegetable offers a delightful earthy flavor for adventurous cooks.

Common Uses

  • Sunchokes can be roasted with olive oil and herbs for a sweet and savory side dish, providing a caramelized exterior and a tender interior.
  • Sunchokes are delicious when pureed into a creamy soup, offering a subtle earthy sweetness and a velvety texture. They pair well with flavors like garlic, cream, and thyme.
  • Sunchokes can be thinly sliced and added raw to salads for a crisp texture and a nutty, slightly sweet flavor that complements other salad ingredients.
  • Sunchokes can be pickled or fermented, creating a tangy and crunchy condiment that adds a unique flavor to sandwiches, salads, or charcuterie boards.
  • Sunchokes can be mashed as an alternative to mashed potatoes, delivering a less starchy and slightly sweeter flavor with a creamy texture.
  • Sunchokes are ideal for adding to vegetable gratins. Their slightly sweet, nutty flavor complements the other vegetables and the creamy sauce beautifully.

Nutrition (per serving)

Calories

73.0kcal (3.65%)

Protein

3.0g (6%)

Carbs

17.4g (6.34%)

Sugars

9.6g (19.2%)

Healthy Fat

0.0g

Unhealthy Fat

0.0g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Rich in inulin, a prebiotic fiber that promotes gut health and improves digestion.
  • Excellent source of potassium, which helps regulate blood pressure and supports heart health.
  • Contains iron, essential for red blood cell production and energy levels.
  • Provides vitamin C, an antioxidant that boosts the immune system and protects against cell damage.
  • Low in calories and fat, making it a healthy addition to weight management diets.
  • May help improve blood sugar control due to its fiber content and impact on insulin sensitivity.

Storage Tips

Sunchokes, also known as Jerusalem artichokes, are best stored unwashed in a plastic bag in the refrigerator crisper drawer. This will help maintain their moisture and prevent them from drying out. They can typically last for 1-2 weeks when stored properly. Avoid storing them at room temperature, as they will quickly soften and spoil. If you have a large harvest, you can also freeze sunchokes after blanching them for a few minutes to preserve their quality.

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