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Published March 23, 2017 | Last Updated October 11, 2022 By Barbara Bianchi 14 Comments

Sunchokes Are the Healthy Vegetable You’re Probably Not Eating

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Sunchokes are slightly sweeter than potatoes, a little nutty, and rather crispy.

Everything you need to know about sunchokes | How to cook delicious sunchokes | What are sunchokes | Benefits of sunchokes | also known as Jerusalem artichokes | Gluten free recipe | paleo recipe

Last spring, I tried sunchokes for the first time. Ever since, I’ve loved serving them up every now and then as a special, healthy side dish.

These delicious tubers feed the good bacteria in your stomach. Essentially, they’re like a gourmet feast for the good bacteria.

In previous posts, John and I have talked a lot about the importance of your good gut bacteria.

Not only are good gut bacteria important for digestion but they also protect you from pathogenic bacteria, aid your immune system, break down some carbohydrates providing energy for your cells, synthesize vitamins, and optimize your gut brain access.

Those are pretty important guys hanging out in our digestive tract. In order to keep them happy, we have to feed them a type of food called prebiotics.

This is an indigestible water-soluble fiber found in foods like onions, garlic, leeks, and especially sunchokes.

A recent study has shown that prebiotics may also help good bacteria serve us in another way. Chronic stress can severely disrupt gut microbiota, causing insomnia and disrupted sleep-wake cycles. This study shows that prebiotics might help to improve sleep in the face of stress.

Ready to try sunchokes? Here are some facts about them you should know.

sunchokesWhat is a sunchoke?

This lumpy tuber is actually a variety of sunflower. The Italian word for sunflower is girasole which sounds like Jerusalem. Hence, sunchokes are often called “Jerusalem artichokes” too.

cooking sunchokes in a cast iron panAre sunchokes good for you?

You bet. These Jerusalem artichokes or sunchokes are actually prebiotics that feed our gut flora. They are soluble fiber, and they keep our gut flora happy feeding the good bacteria and helping it to thrive and grow.

It’s a good idea to start with small amounts, though, so your system can get used to these powerful babies. Be sure to listen to what your body tells you very carefully. It is completely normal to get some gas and bloating after eating them. In fact, John tolerates them better than I do.

Some people definitely cannot tolerate them at all. But if you can tolerate them, they are a wonderful food to add in small amounts to your diet.

overhead picture of finished dish arranged on a plateHow do you make them?

They are so easy to make. Seriously. First, you have to peel them. Because they’re so knobby, this can be a little tricky. If you can find larger round ones, they are easier to peel.

Then just cook them much like potatoes. You can roast them, puree them for a soup, or braise them in a skillet as I have today. They’re slightly sweeter than potatoes, a little nutty, and rather crispy.

close up of finished dish

Here’s my favorite way to cook them.

*Free printable recipe card is available at the end of the post.

First, cook bacon and drain on a paper towel. You can cook your bacon in the oven with no mess and no fuss.

Then heat some oil and butter in a large skillet. Add your sliced sunchokes, season with salt and pepper, and cook until slightly golden.

Then add sliced garlic, more butter, scallions, and lemon juice. Then cover and simmer for twenty minutes.

Uncover and continue cooking for two more minutes until the slices are a little crisp.

Finally, toss with your chopped bacon and garnish with scallions.

And that’s it! 

Have you ever tried sunchokes?

If you have any questions, please reach out to me in the comments or shoot me an email, and I’ll respond ASAP! 

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P.S. Want to save this information and recipe? Pin it!

Everything you need to know about sunchokes | How to cook delicious sunchokes | What are sunchokes | Benefits of sunchokes | also known as Jerusalem artichokes | Gluten free recipe | paleo recipe

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5 from 3 votes

Sunchokes Are the Healthy Vegetable You're Probably Not Eating

Sunchokes are slightly sweeter than potatoes, a little nutty, and rather crispy.
Course Side Dish
Cuisine American
Keyword jerusalem artichoke benefits, Sunchoke nutrition, sunchoke recipe
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 4
Calories 117kcal
Author Barbara Bianchi

Ingredients

  • 4 ounces bacon
  • 1 tablespoon extra virgin olive oil EVOO
  • 3 tablespoons butter divided
  • 1 pound sunchokes peeled and cut crosswise into 1/4-inch-thick rounds
  • 2 cloves garlic sliced
  • 2 teaspoons juice from a lemon
  • 2 scallions sliced
  • salt
  • pepper

Instructions

  • Cook the bacon, in a large skillet, drain on a paper towel and set aside.
  • Wipe out the skillet. Then melt 1 tablespoon of oil and 1 tablespoon of butter over a medium heat. Add sunchokes, season with salt and pepper, and cook until slightly golden.
  • Then add garlic, the remaining 2 tablespoons of butter, scallions, and lemon juice. Cover and simmer for 20 minutes.
  • Uncover and continue cooking for 2 more minutes until the slices are a little crisp.
  • Toss with chopped bacon and garnish with scallions.

Nutrition

Calories: 117kcal
did you make this recipe? We want to see! Take a pic, and tag @glutenfreehomestead on Instagram.

 

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About Barbara Bianchi

Barbara loves to bring fun into the kitchen and healthy food to the table. She also enjoys drinking coffee, eating a little chocolate, reading a good novel, going for walks and spending time with her family and friends.
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Filed Under: Appetizers & Side Dishes, Egg free, Nut free, Paleo, Recipe, Vegetables & Salads

Reader Interactions

Comments

  1. Lisa says

    March 24, 2017 at 4:13 pm

    I’ve never tried sunchokes, but I’ve read about them a couple of times. It sounds like something I need to add to my ‘give it a try’ list! Thanks for sharing.

    Reply
    • Barbara says

      April 3, 2017 at 2:04 pm

      Oh good. It’s always fun to try something new especially when it’s healthy and so tasty. 🙂

      Reply
  2. Robin says

    March 24, 2017 at 6:04 pm

    You answered so many questions I’ve had about sunchokes for years! Artichokes are my favorite food in the whole world (and have been since I was 3), so I’ve always gotten a little mad at Jerusalem artichokes for showing up on menus and not being artichokes, hahah! I love hearing why they’re called that–such a quirky story–and hearing what they ACTUALLY are. They look like a cross between ginger and beets from the outside! So interesting to hear what their benefits are–better sleep when you’re stressed is practically the most important thing I can think of! Have to give these a try sometime!

    Reply
    • Barbara says

      April 3, 2017 at 2:00 pm

      Haha Yes, they look like ginger yet taste like potatoes. lol Anyway, they’re nourishing and tasty! I hope you enjoy them. 🙂

      Reply
  3. Krysten says

    March 26, 2017 at 2:09 pm

    You’re right, I’m not eating them and I probably should be. It sounds like they have a ton of nutrients and taste good as well!

    Reply
  4. OvenStruck says

    March 27, 2017 at 5:14 pm

    Sunflowers, Artichokes……some of my favorite things! I love sunchokes and this recipe sounds divine! I wish I could find them as they are not too readily available. But I am on the lookout!

    Reply
  5. Latasha| Arts and Budgets says

    March 27, 2017 at 5:55 pm

    5 stars
    Wow, I never tried sunchokes before but I totally would! Looks amazing.

    Reply
  6. Sofia says

    March 27, 2017 at 6:15 pm

    Whaaat? This is healthy? That makes me so happy – my mouth is watering 🙂

    Reply
  7. Karin says

    March 27, 2017 at 7:32 pm

    5 stars
    I have been gluten-free for a while because it helps my thyroid stay stable (and I simply feel differently and act differently and AM different when I stay away from it). Now I’m going to have go in search of theses sunchokes and am hoping that Wegman’s will have them. I really want to try that recipe.

    Reply
    • Barbara says

      April 3, 2017 at 1:53 pm

      Hi, Karin! I hope you’ve been able to try sunchokes; they’ll be another aid in good gut health. And they’re delicious!
      Thanks for the stars. 💕

      Reply
  8. Dominique | Perchance to Cook says

    March 27, 2017 at 8:05 pm

    Never heard of them, but I can’t wait to try them now! Thanks for the recipe!

    Reply
  9. Umberta says

    April 6, 2017 at 5:08 am

    I wanna try sunchockes now! Your recipe looks so yummy!!! 🙂

    Reply
  10. Bernadette says

    June 12, 2020 at 5:25 pm

    5 stars
    This recipe is delicious. I love Jerusalem artichokes and use them in any way you would a potato. I never bother to peel them, a good scrub is all that’s needed!

    Reply
    • Barbara Bianchi says

      June 19, 2020 at 12:55 pm

      Thanks so much, Bernadette. I’m so glad you enjoyed this recipe. I know peeling them can be a little wonky so I’ll have to try scrubbing them. 🙂
      Have a nice weekend.

      Reply

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