Jerusalem artichoke – info & recipes

Jerusalem artichoke – info & recipes

Jerusalem artichokes are neither from Jerusalem nor artichokes, but are sunflower-related tubers, with a delicate nutty flavour that is slightly sweet. They are high in iron, potassium and thiamine, and also feed the healthy bacteria (lactobacilli) in the intestinal tract.

Jerusalem artichokes are good for diabetic conditions because they stimulate insulin production and contain inulin (they store their carbohydrates in the form of inulin rather than sugar), and thus can assist in blood sugar control. Additionally, they are low in fat and in kilojoules. To prepare Jerusalem artichokes just wash and scrub them with a brush, peeling is optional. Jerusalem artichokes are delicious in soups, casseroles, purees, roasts, stir frys or salads. They are very versatile and can be used raw or cooked. To avoid chemical residues purchase certified organic Jerusalem artichokes when possible.

JERUSALEM ARTICHOKE AND CARROT SOUP
750g Jerusalem artichokes, washed, scrubbed and cut into large pieces
500g carrots, cut into large pieces
3 tbsp butter or olive oil
1 medium onion, chopped
3 celery stalks, chopped
1.5 litres vegetable or chicken stock
yoghurt or crème fraiche
flat leaf parsley, finely chopped
Melt butter in a saucepan, cook onion and celery over a low heat until soft. Add artichokes, carrots and a pinch of sea salt, cover and let the vegetables sweat for 10 minutes. Pour in the stock, then simmer gently for 20 minutes, or until the vegetables are soft. Puree the soup in a food processor or with a hand-held blender. Reheat soup gently and season with salt and pepper. Serve with a swirl of crème fraiche or yoghurt, and a sprinkle of parsley.

WINTER SALAD WITH JERUSALEM ARTICHOKES AND BACON
You will need approximately 2 Jerusalem artichokes and 2 strips of bacon per person.
Wash, dry and tear up any combination of salad leaves – radicchio, rocket, baby spinach, cos, oak, etc. Scrub the Jerusalem artichokes before cooking them in boiling salted water until tender. Cool under cold running water, drain and slice. Then fry sliced bacon in a large frying pan until crispy. Remove bacon from pan and put to one side. Add some olive oil, butter, the Jerusalem artichokes, salt and pepper to the pan, and cook until golden. Return bacon to reheat, and then tip the contents of the frying pan over the salad leaves. Drizzle generously with a salad dressing of olive oil, red wine vinegar, seeded mustard, lemon juice, honey, salt and pepper.

JERUSALEM ARTICHOKE GRATIN
1 tbsp butter, or olive oil
1 small onion, finely chopped
2 tbsp plain flour, wheat or spelt
2 cups hot milk, full cream, skim or soy
½ tsp each grated nutmeg and ground ginger
500g Jerusalem artichokes, scrubbed and cut into very thin slices
500g sweet potato, peeled and cut into ½ cm slices
½ cup good melting cheese, such as cheddar
1/3 cup fresh sourdough breadcrumbs, wheat or spelt
2 tbsp flat leaf parsley, finely chopped
Preheat oven to 170C. Melt butter in a large saucepan over a medium heat. Add onion, cook until soft, then stir in flour. Slowly pour in milk and whisk until mixture thickens and is smooth, about 5 minutes. Season with nutmeg, ginger, salt and pepper. Layer Jerusalem artichokes and sweet potatoes into an oiled medium casserole dish, seasoning each layer with salt and pepper. Pour over white sauce, cover tightly with foil, and bake for 1 hour, or until vegetables are tender. Increase oven to 250C. Mix cheese, breadcrumbs and parsley. Remove foil, sprinkle over cheese mixture, and return to oven until top is nicely browned, about 5-10 minutes.

OTHER IDEAS: Mash Jerusalem artichokes together with sweet potato or potato.
Roast Jerusalem artichokes with garlic, olive oil and herbs.