By Sandy Kaster, M.S. Clinical Medicine, B.S. Nutrition Science
T
he Florida sunchoke, also known as the Jerusalem artichoke, is an interesting tuber vegetable with an equally fascinating name. Neither an artichoke nor from Jerusalem, this vegetable is in the same family as the sunflower and has been grown for centuries by the American Indians. Hardy and easy to grow, Jerusalem artichokes are grown in Florida and in many other states around the country. Popular varieties include French Mammoth White, Golden Nugget, Smooth Garnet, and Fuseau. These varieties differ in length, color, and taste. Sunchokes resemble bulbous ginger roots in appearance, and they taste like a cross between a potato and water chestnut. They can be prepared the same way potatoes are, but taste nuttier and slightly sweeter than potatoes. One of the most remarkable features of this tuber is its high concentration of inulin (not to be confused with insulin). A type of carbohydrate, inulin passes through the body without being metabolized for energy, so inulin does not raise blood glucose levels or contribute to calories as other starches do.
NUTRITIONAL PROFILE Jerusalem artichokes are comprised of water, inulin, fiber, and plenty of vitamins and minerals. This vegetable is also a great vegetarian source of iron. According to the United States Department of Agriculture (USDA) National Nutrient Database for Standard Reference, one cup of raw, sliced sunchoke (150g) contains 117 calories, 3 g protein, 0.02 g fat, 26 g carbohydrate, and 2.4 g of dietary fiber. It also provides 28% of the Daily Recommended Value (%DV) for iron, 20% for thiamin, 18% for potassium, 12% for phosphorus, and 10% for vitamin C, copper, niacin, and dietary fiber. A single serving also contains plentiful amounts of magnesium, folate, riboflavin, and vitamin B6. 38
INTHEFIELD MAGAZINE
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INULIN Jerusalem artichokes are one of the richest natural sources of the soluble fiber, inulin which comprises about 75% of the carbohydrates in this tuber. Other plant sources of inulin include onions, jicama, garlic, banana, and agave. Since the body cannot digest inulin as it does other carbohydrates, the enzymes in your gut digest it. Inulin is considered a probiotic because it increases the beneficial bacteria in your gut, which may improve bowel function. Notably, this type of carbohydrate does not raise blood glucose, a consideration for people with diabetes. Calcium absorption is improved when eaten with foods containing inulin. This soluble fiber also decreases total cholesterol and triglycerides, aids in weight loss, and reduces constipation. THIAMIN Jerusalem artichokes are a fantastic source of thiamin, with a one cup serving providing one fifth of your daily needs. This B vitamin plays a vital role in the proper functioning of muscles and the nervous system. It helps to convert carbohydrates into energy for the body to function and is needed for multiple enzymatic reactions. Thiamin aids in the flow of electrolytes through nerve and muscle cells, and is required for the production of stomach acid, which is needed for proper digestion. Since this vitamin is water soluble, it’s not stored in the body and needs to be replenished regularly with foods rich in thiamin. POTASSIUM A single serving of Florida sunchokes contains 18% of your daily potassium needs. This important mineral promotes healthy heart functioning and protects against high blood pressure. Potassium helps regulate fluids and mineral balance, aids in muscle contraction, and helps transmit nerve impulses. This mineral is also critical in maintaining cell membranes, and balances
with other minerals in the blood to regulate heartbeat and blood pressure. Most vegetables and fruits, such as sunchokes, are a rich source of potassium.
HOW TO SELECT AND STORE Choose sunchokes that are firm and free of decay or wet spots. They can be refrigerated for up to several weeks, or they can be simply left in the ground until ready to use. Rinse and scrub under running water to clean before use. Peeling is optional but unnecessary, and much of the fiber is found in the peel.
HOW TO ENJOY Jerusalem artichokes are very versatile and can be enjoyed raw, cooked, or pickled. Raw sunchokes are nutty and slightly sweet, much like water chestnuts. They can be sliced or grated into salads or sandwiches. Sunchokes are similar to potatoes when cooked, and they can be sautéed, steamed, roasted, baked, or fried. Here are more ways to enjoy this nutritious vegetable: • Slice and serve with crudités in a veggie platter. • Dice and mix into tuna or chicken salad. • Slice and stir-fry with other vegetables. • Roast in the oven after tossing with olive oil, salt and pepper. • Bake whole, then mash as you would with potatoes. • Steam and then puree into soup. • Grate and use for hash browns, dumplings, or potato pancakes Fresh Florida sunchokes are in their prime during the winter months. Enjoy more of this delicious, nutritious vegetable today! SELECTED REFERENCES http://www.harvesttotable.com http://edis.ifas.ufl.edu/ http://www.sunchokes.net http://www.hort.purdue.edu W W W. I N T H E F I E L D M A G A Z I N E . C O M