Servipro Farm - Growers of Organic Shiitake and Oyster Mushrooms, Garlic and Other Farm Produce

By: Servipro Farm  09-12-2011

Jerusalem artichokes also known as Sunchokes are knobby tubers which look similar to ginger roots, with light brown skin. They are a healthy substitute for potatoes, low in calories with only 35 per 100 grams. That and its sweet crunchiness make the Jerusalem artichoke a good, low-fat snack for kids and adults alike.

Storage

This vegetable can be eaten raw or cooked. Peeling can be difficult but not necessary as the peels are edible. They should be stored in a cool, dry, well ventilated area away from light. They can also be stored in the vegetable drawer of the refrigerator, wrapped in paper towels to absorb humidity and sealed in a plastic bag.

Nutrition

Jerusalem artichokes store their carbohydrates in a form of inulin, a starch that is not utilized by the body for energy, as opposed to sugar. They are recommended as a potato substitute for diabetics since they are filling but not absorbed by the body, and because they also show indications of assisting in blood sugar control.

For Vegetarians the good news is that Jerusalem artichokes are a good source of iron, with 3.4mg per serving. A serving also contains 2.3grams of protein, .1 grams of fat, 16.7 grams of carbohydrates, .8grams of dietary fibber and 6% of the RDA for vitamin C.

Preparation

Jerusalem artichokes are extremely versatile because they can be used raw or cooked, whole, diced, sliced or julienned. Try adding them to a roast as you would potatoes or carrots or just roast them as you would potatoes for a side dish. They can be cooked in soups, stews, gratins, or purees with other root vegetables such as potatoes or fennel. They are excellent in stir frys, as a substitute for water chestnuts or as just part of the melange to add sweetness and crunch. Raw Jerusalem artichokes make a refreshing addition to tuna, chicken, or tossed salads.