How to eat Jerusalem Artichoke

How to eat Jerusalem Artichoke

One food recommended for gut health is Jerusalem artichoke, also know as sunchoke or earth apple. It’s actually a species of sunflower, and the tuber that holds nutrients between the stems and root system is the part of the plant that people eat.

These edible tubers provide a variety of nutrients including:

  • A host of B vitamins (thiamine, riboflavin, niacin, pantothenic acid, B6, and folate)
  • Iron
  • Phosphorus
  • Potassium
  • Vitamin C
  • Magnesium

One of the reasons these tubers are recommended for gut health is the high amount of inulin they contain. Inulin is a form of fiber known as a polysaccharide, and is considered a prebiotic, feeding good bacteria in the large intestine. It also aids in the absorption of calcium.

Jerusalem artichokes have a very mild flavor when consumed raw. They’re slightly sweet and earthy, and that’s about all you can say about them, so they’re easily consumed straight, or incorporated into salads. You can also roast them, just like you would potatoes, or incorporate them into soup. The video below has a quick recipe for Palestine Soup, which looks delicious. It does incorporate cream, but you can easily replace it with full fat coconut milk if you avoid dairy.

Due to it’s high fiber content, Jerusalem artichokes can cause intestinal discomfort if you don’t typically consume a high fiber diet, or have IBS issues. Rather than diving in to a big plate of roasted Jerusalem artichokes, start small. Add no more than 1/4 of a cup raw to salads, or mix some in with potatoes to roast. If you have no issues digesting it, have more the next time.

You should be able to find this food at your local grocer. You can also easily grow it yourself, but be warned that they tend to spread and take over a garden, so they’re best planted in containers.


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