Sunchokes, also known as Jerusalem artichokes, have nothing to do with an artichoke. Sunchokes are the tubers of a species of sunflower native to the United States, although seem to be more popular, now, in France and other European countries, although sunchoke flour is used in many processed products such as pastas. Etymologically speaking, the name really has nothing to do with the tuber itself, but a creation of a corruption of names, leading to Jerusalem artichoke, now mostly referred to as sunchoke. This food does have a nickname...FARTICHOKE.... However when prepared correctly, usually do not cause an issue.
Sunchokes have a reputation of causing intestinal upset and flatulence, caused by inulin, the carbohydrate found in sunchokes. Inulin is a diabetic-friendly carbohydrate. The amount of inulin in a sunchoke varies, depending on the size and the number of shoots growing off of the sunchoke. Each of us have a different sensitivity to insulin; if apples cause your belly to rumble and get things "moving" then take it slow with a sunchoke.
I washed, cut, and roasted them with olive oil, onions, salt and pepper. I did not notice any intestinal distress.....
Nutrition
High in Potassium, Thiamine (B vitamin), and iron
A source of Vitamin C and Niacin (B vitamin)
Is diabetic-friendly and can be used in place of white potatoes
Can be eaten raw or cooked, but less flatulence cooked
A 1-cup serving has 3 grams of protein, 2.4 grams of fiber
Storage
Raw sunchokes should be stored in a cool and dry place away from light. They may also be stored in the vegetable drawer of the refrigerator, wrapped in paper towels to absorb humidity, and sealed in a plastic bag.
Preparation:
Wash thoroughly with a store-bought veggie wash or with a white vinegar and water solution. A vegetable scrub brush would be helpful here as well. Sunchokes can be pickled, raw, shaved thin in a salad, chopped and roasted, chopped like you would potatoes, boiled/steamed for a mash. No need to peel the skin.
Sunchokes are delicious and creamy when cooked, and like a water chestnut when raw. To reduce the “fartiness” boil in water for 15-minutes, or boil by covering the chokes with enough lemon juice and then adding enough water to boil for 15-minutes. We do not have the enzyme to digest inulin, and how it is digested is individualized.
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-Dawn Swope CHHC, AADP