Seasonal Eating in March :: Sunchokes

sunchokes

While sunchokes, also know at the jerusalem artichoke, resemble a hybrid of artichokes and potatoes in taste, they are in fact not related to artichokes. They are related to sunflowers. These are one of my favorite root vegetables, especially since I don’t eat potatoes and I adore the taste of artichokes. For a quick meal, I usually remove skin, slice, and saute in olive oil and garlic until soft. They can also be served raw, so one could shred and toss with a dressing as a sunchoke slaw.

Nutrients

This root vegetable is high in Vitamins B6, C, calcium, iron, phosphorous and riboflavin.

Benefits

Sunchokes are also very high in inulin, which is regarded as a prebiotic. Inulin isn’t digested in the upper gastrointestinal track, so when it reaches the large intestines still intact, it is a catalyst for the production of beneficial bacteria in the colon.

Pick em and Store em

Make sure they are firm without wrinkles or soft spots. They should not be sprouting. Sunchokes will keep for week in the fridge. I keep mine in a mesh produce bag. You can prepare sunchokes with skin on or off; Skin on provides the most nutritional value.

Recipe

roastedveggies
Roasted Root Hash
1 lb sunchokes, diced (skin on or off)
1 lb brussels sprouts, sliced in half
2 large parsnips, peeled and diced
1 medium yellow onion, diced
sea salt to taste

Preheat over to 375.
Toss the sunchokes, sprouts and parsnips in 3 tablespoons of olive oil and season with sea salt.
Roast on in over for 30 minutes, making sure to toss every 10 minutes.

While roasting, place 2 teaspoons of olive oil in a large skillet. When warm, add onions. Stir them until covered in oil, cover pot and lower to low-medium heat.

When ready, combine roasted veggies with onions. Serve as a side for any meal of the day: breakfast, lunch, or dinner.