Jerusalem artichokes (sunchokes) are knobbly, nutty little tubers that are actually a relative of the sunflower. They are one of the richest food sources of inulin, a prebiotic fibre, and provide potassium, B vitamins and, unusually for a vegetable, a good amount of iron: around 5 mg per cup, over a quarter of a woman’s daily needs.
Wellness
Gut health Inulin feeds the good bacteria in your gut, supporting healthy digestion and regularity. Diets rich in fibre are linked with a lower risk of bowel cancer.
Healthy blood Their iron helps your body make red blood cells, making them a great choice for vegetarians. Pair them with vitamin C-rich foods like lemon or capsicum to absorb more.
Blood sugar Inulin isn’t digested like starch, so Jerusalem artichokes have a gentle effect on blood sugar and are a great swap for potato if you are managing diabetes.
Heart health Potassium supports healthy blood pressure and normal heart rhythm.
A friendly warning All that inulin can cause wind and bloating, especially when eaten raw or in large amounts (they are not called “fartichokes” for nothing!). Start with a small serve, and if you have IBS or follow a low-FODMAP diet, check with your dietitian.
Weight management
Jerusalem artichokes are low in fat, and their fibre helps you feel full, making them a satisfying, lower-GI alternative to potatoes.
Beauty
From the inside A healthy gut and good iron levels support energy and healthy-looking skin, and fibre plus plenty of water keeps everything moving.
Cooking with Jerusalem artichokes
My Favorite way to eat Jerusalem artichokes is Raw leave the skin on just clean well.
soups like a very waxy potato like texture to cook.
salads they are similar to water chestnuts in texture when consumed raw.
roast like other root vegetables, they have a waxy, nutty type flavour when cooked.
pesto I prefer them raw and my favourite way to eat them is to treat them like a nut and use them as a substitute for them in dishes like that.
“next time you see them don’t walk past pick them up and add some more variety into your diet today”
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
