Jerusalem artichokes are the perfect choice if you like a potato flavor without the guilt.
This might be the first time you hear about sunchokes, but once you learn about their benefits, you’ll start adding them to your diet more often.
This unusual vegetable is excellent when it comes to intestinal health. It’s loaded with the non-digestible dietary fiber called inulin, and it acts as a potent probiotic.
The fructans it contains support the development of good gut bacteria. So, by supporting the good gut bacteria, it might prevent the growth of harmful bacteria.
What’s more, it’s high in fiber, so it helps improve digestion.
Benefits for Bood Sugar Levels & Weight Management
Unlike other starchy vegetables, Jerusalem artichokes contain high levels of inulin. And, since inulin can’t be absorbed in the intestines, it lowers the veggie’s calorie content.
What’s more, 150 grams of Jerusalem artichokes have only 109 calories. This makes it a perfect food for those trying to lose excess weight.
Also, it doesn’t increase the levels of insulin, unlike glucose, starch, and fructose. So, eating foods high in inulin help balance the levels of blood sugar, making this vegetable beneficial for those with diabetes and weight problems.
Rich Vitamin and Mineral Content
Jerusalem artichokes are loaded with vitamins and minerals crucial for your overall health. For instance, it’s an excellent source of potassium. You’ll find 643 mg of potassium in only one cup of Jerusalem artichokes.
This mineral helps reduce the risk of high blood pressure and heart disease.
Moreover, this plant is a great source of iron, protein, magnesium, calcium, vitamin C, D, B complex, and amino acids.
How to Consume Jerusalem Artichokes
Just like potatoes, this vegetable can be consumed with or without the skin. You can eat them fried, mashed, roasted, or added to stews and soups.
Here’s one great way to prepare and eat Jerusalem artichokes:
Recipe #1
Ingredients
- 4 Jerusalem artichoke tubers
- 2 carrots
- 150 gr boiled potatoes
- 1 l of salt water
- parsley root with leaves
- A bucket of gluten-free flour
- 3 tbsp. of olive oil
Directions
Chop parsley and carrot into small pieces and fry them in some olive oil. Then, add the gluten-free flour, and once the vegetable darkens, add the salt water. In the meantime, peel and chop the Jerusalem artichokes into small pieces and add the rest of the vegetables.
Once the artichoke cubes soften, add the potato cubes, and stir and garnish with parsley leaves.
Salad Recipe #2
Ingredients
- ½ kg of Jerusalem artichoke
- ½ kg of apples
- 1 orange
- 1 tbsp. of olive oil
Directions
Peel the Jerusalem artichokes and apples and grate them. Then, squeeze the juice from the orange and add the oil. Then just mix well. Enjoy your healthy and delicious salad.