Jerusalem artichokes, also known as sunchokes, are a nutritious and versatile vegetable that offer several health benefits.
Here are ten reasons why they are good for us:
1. Rich in Fiber: Jerusalem artichokes are high in dietary fiber, particularly inulin, which promotes digestive health by supporting the growth of beneficial gut bacteria.
2. Supports Gut Health: The inulin in Jerusalem artichokes acts as a prebiotic, enhancing gut flora and improving digestion and nutrient absorption.
3. Low Glycemic Index: Due to their inulin content, Jerusalem artichokes have a low glycemic index, making them a good option for people managing blood sugar levels, including those with diabetes.
4. High in Potassium: They are an excellent source of potassium, which is essential for maintaining healthy blood pressure, nerve function, and muscle contractions.
5. Rich in Iron: Jerusalem artichokes provide a good amount of iron, which is crucial for red blood cell production and preventing anemia.
6. Boosts Immune System: The high levels of antioxidants, vitamins (like vitamin C), and minerals in Jerusalem artichokes help strengthen the immune system.
7. Supports Weight Management: The fiber content helps in making you feel full longer, which can aid in weight management by reducing overall calorie intake.
8. Good for Heart Health: Their fiber and potassium content contribute to heart health by helping to lower cholesterol levels and maintain proper cardiovascular function.
9. Nutrient-Dense: Jerusalem artichokes are packed with essential nutrients such as vitamin B1 (thiamine), phosphorus, and copper, which are vital for various bodily functions including energy production and maintaining healthy bones.
10. Versatile in Cooking: They can be eaten raw or cooked and are used in a variety of dishes, making it easy to incorporate them into your diet. Their nutty and slightly sweet flavor adds a unique taste to salads, soups, and side dishes.
Overall, Jerusalem artichokes are a highly nutritious vegetable that can benefit overall health when included as part of a balanced diet.
Here's a simple and delicious recipe for roasting Jerusalem artichokes:
Roasted Jerusalem Artichokes with Garlic and Herbs
Ingredients:
- 1 pound (about 450 grams) Jerusalem artichokes, scrubbed clean
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried thyme)
- 1 teaspoon fresh rosemary, chopped (or 1/2 teaspoon dried rosemary)
- Salt and pepper to taste
- 1 tablespoon fresh parsley, chopped (for garnish)
- Optional: 1 lemon, cut into wedges (for serving)
Instructions:
1. Preheat the Oven: Preheat your oven to 400°F (200°C).
2. Prepare the Artichokes: Cut the Jerusalem artichokes into 1/2-inch thick slices or wedges. If the artichokes are small, you can halve them instead.
3. Season the Artichokes: In a large mixing bowl, toss the sliced Jerusalem artichokes with the olive oil, minced garlic, thyme, rosemary, salt, and pepper until they are evenly coated.
4. Arrange on Baking Sheet: Spread the seasoned artichokes in a single layer on a baking sheet. Make sure they are not too crowded, so they roast evenly.
5. Roast: Roast in the preheated oven for about 25-30 minutes, or until the artichokes are golden brown and tender. Stir halfway through the cooking time to ensure even roasting.
6. Garnish and Serve: Once roasted, remove the artichokes from the oven. Transfer to a serving dish and sprinkle with chopped fresh parsley. Serve immediately, with lemon wedges on the side if desired.
Tips:
- Scrubbing: Be sure to scrub the Jerusalem artichokes well to remove any dirt, as their skin is often knobby and can trap soil.
- Peeling: Peeling is optional; the skin is edible and adds a nice texture.
- Flavor Variations: You can experiment with different herbs and spices, such as adding smoked paprika for a smoky flavor or a dash of balsamic vinegar for a tangy twist.
This roasted Jerusalem artichoke recipe makes a perfect side dish for any meal and showcases the unique, nutty flavor of this nutritious vegetable.
Check out the Facebook Reel here about Jerusalem Artichokes https://www.facebook.com/reel/451466437431369
Enjoy!
This recipe is so easy and quick to make. I just love it!
INGREDIENTS
- 1 medium Chopped Brown Onion
- 1 medium Chopped Carrot
- 1 medium Chopped Zucchini
- 3 teaspoons Moroccan Seasoning400 grams Canned Lentils, rinsed and drained
- 400 grams Diced Tomatoes
- 120 grams Baby Spinach4 large Eggs
INSTRUCTIONS
- Preheat oven to 200C.
- Lightly grease an ovenproof frying pan.
- Heat over medium heat.
- Add onion, carrot and zucchini, cook, stirring, for 5 mins or until onion softens.
- Add seasoning. Cook for 1 min or until aromatic.
- Add lentils, tomato and 185 ml water, cook, stirring, for 3 mins or until mixture comes to a simmer. Stir in spinach.
- 7 Make 4 indents in lentil mixture and crack 1 egg into each indent.
- 8 Bake for 10 mins or until eggs are cooked to your liking.
- 9 Sprinkle with dukkah and coriander and serve
Optional ingredient:
You can serve with pistachio dukkah and fresh coriander
You can serve with pistachio dukkah and fresh coriander
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I feel like a treat tonight, so I decided to make some healthy Vegan Nachos. These are delicious!
Serves 4
Prep Time 20 min.
Nutrition per serving
251 kcal
13 g Fat
28 g Carbs
9 G protein
What you need:
2 Cups Rocket 50g
Taco Potato Wedges:
- 1 tsp. extra virgin olive oil
- 1 tsp. garlic powder
- 1 tsp. paprika
- ½ tsp. onion powder
- ½ tsp. dried tarragon leaves
- 4 medium yellow potatoes
- ¼ tsp. salt
Homemade Guacamole:
- 1 ½ avocados
- 1 small lime, juiced
- ¼ tsp. ground cumin
- ¼ cup (45g) tomatoes, chopped
- 1 tbsp. fresh coriander, chopped
- pinch of salt and pepper
Bean Topping:
- 398ml can black beans
- ½ tsp. extra virgin olive oil
- ½ onion, diced
- 1 large clove garlic
- 2 tbsp. store-bought salsa
- ½ tsp. chili powder
- ½ tsp. ground cumin
- pinch of salt and pepper
What to do
Preheat the oven to 400°F (200°C).
Slice the potatoes into wedges, place in a bowl of cold water and allow to sit for 1 minute. Then drain the water and pat potatoes dry with a paper towel.
Toss the potatoes with olive oil, garlic powder, paprika, onion powder, tarragon leaves, and salt.
Place the potatoes on a baking sheet lined with baking parchment and make sure they are spread out so the potatoes are not touching. Bake for 20-25 minutes until golden brown and cooked through.
While the potatoes are baking, make the guacamole and bean toppings.
Place the avocado flesh into a bowl and mash with a fork. In a small bowl, add in the lime juice, ground cumin, paprika, chopped tomatoes, chopped fresh coriander and season to taste with salt and pepper. Mix well to combine.
Place the diced onions in a small saucepan and sauté until translucent on medium heat with ½ teaspoon of oil. Add in drained and rinsed black beans, garlic, salsa, chili powder, ground cumin, and a pinch of salt and pepper. Stir until heated through.
Remove the potato wedges from the oven and place them onto a platter. Top with the rocket leaves, then top with the bean mixture. Serve with the homemade guacamole and store-bought salsa.
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This Spirulina Smoothie is delicious! It serves 2
Prep Time 5 min.
Nutrition per serving
381 kcal
15 g Fat
53 g Carbs
16 G protein
What you need:
- 2 small bananas or 1 large banana
- 2 small oranges, peeled and pith removed
- 2 cups (280g) frozen mango
- 4 tbsp. hemp seeds
- 2 tsp. powdered spirulina
- 2 cups (480ml) water
What to do
Place all the ingredient in a blender & blitz until smooth.
Enjoy!
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Today's recipe for you is a crispy Tofu Stir Fry Bowl.
It serves 4.
Prep time: 15 min
Cook:
15 min.
Marinade 24 hour
Nutrition per serve
673kcal
21 Fats
96 Carb
33 Protein
What you need:
- 4 cups (400g) ramen noodles of choice (brown rice ramen noodles)
- 1 bell pepper (yellow, red or orange)
- 2 large carrots
- 2 large bok choy of choice, chopped
- 10 white mushrooms
- 2 cups (650g) cauliflower, chopped
- 1 small onion
- ½ tsp. sesame oil
- ½ tsp. avocado oil
- ½ tsp. chili flakes3 cloves garlic, minced
- 4 tbsp. coconut-based soy sauce or low sodium soy sauce
Overnight Tofu Marinade: - 12 oz. (350g) extra firm tofu
- ½ tsp. garlic powder
- ½ tsp. chili flakes
- ½ tsp. sesame oil
- 4 tbsp. coconut-based soy sauce or low sodium soy sauce
- 1 tbsp. cornstarch
What you need to do
The night before: Cut the tofu into 1-inch cubes. In a bowl, mix the tofu, garlic powder, red chili flakes, and sesame oil. Allow to marinate overnight if possible. If not, marinate for at least 20 minutes.
Preheat the oven to 350°F (180°C).
Place the cornstarch into the tofu mixture and stir well to combine.
Place tofu onto a baking sheet lined with baking parchment, making sure the tofu is spaced well apart and not touching.
Bake the tofu in the oven for 17 minutes or until the edges are crispy.
Chop the red bell peppers, mushrooms, bok choy, carrots, and cauliflower. Mince the garlic and finely grate the ginger. Set aside.
Bring a large saucepan of water to the boil, place noodles into the boiling water and cook as per the manufacturer’s instructions, reducing cooking time by minute as the noodles will then be stir-fried later.
Heat a wok or a large frying pan with 1 teaspoon of sesame oil. Add in ginger and garlic and stir for 20 seconds. Then add in all the vegetables, chili flakes and 4 tablespoons of soy sauce.
Sauté the vegetables for 5-8 minutes, stirring often, the vegetables should retain a little crunch.
Add the cooked noodles into the stir fry and sauté for a further minute. Can add more soy sauce to taste if needed.
Serve hot.
Tip: Add more chili flakes to make the dish spicier. To make a
low carb vegetable stir-fry, omit the noodles and double the
quantity of vegetables and spices.
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