Jerusalem artichoke warm salad

You know I am all about GUT HEALTH, and Jerusalem artichokes are the SUPERMAN of prebiotics, often overlooked, I suspect because it is an unknown and difficult-to-find vegetable. The Jerusalem artichoke is not an artichoke but a variety of sunflowers with an edible tuber, similar to a potato yet low-carb. The root vegetable also called sunchoke, resembles a ginger root with a nutty, sweet taste and crunchy texture. If you are unsure how to distinguish it, search it by its Latin name Helianthus tuberosus.

Prebiotics are carbohydrates that your gut cannot digest and absorb, so they become food for healthy bacteria in our gut. When you eat Jerusalem artichokes, their prebiotic properties help the good bacteria grow, which in turn, helps your overall health. The gut-healing powers of the Jerusalem artichokes come from one prebiotic – inulin. Inulin is a fructan (a chain of fructose molecules) that the gut bacteria use to produce short-chain fatty acids, which nourish colon cells, aid digestion, promote gut healing, and get systemically absorbed to impact all organs of the body.

RECIPE

Ingredients

• 1 lb sunchokes, sliced

• 25 Brussels sprouts, shredded

• 1/2 red onion, julienne 

• one fennel bulb, thinly sliced

• one handful dill

• arugula as needed

• 1.5 tsp pink Himalayan salt, divided

• 1/2 tsp garlic powder

• 1/2 tsp ground black pepper

• 1 tsp lemon pepper

• 2 Tbsp avocado oil, divided

Instructions 

• Slice the Jerusalem artichokes, add 1 Tbsp avocado oil, 1/2 tsp pink Himalayan salt, and 1 tsp lemon pepper, mix well, and bake at 400F for 30 minutes or until crispy; 

• Heat the avocado oil in a pan, add the red onions and the salt, and sauté for 2 minutes; 

• Add the sliced fennel, and sauté for another 2 minutes; 

• Add the shredded Brussels sprouts, pepper, and garlic powder, and sauté for five more minutes; 

• Add the Jerusalem artichokes to the veggies mix; 

• Arrange a handful of arugula on a plate, add some of the veggie mix, season with olive oil and balsamic vinegar, and enjoy with your choice of protein (tofu, chicken, fish, etc.).

I was a fan of sunchokes long before I knew what they were and how beneficial they were to our health. In Romania, there is a company that makes sugar-free Jerusalem artichoke jam, and it is one of my favorite jams in the whole world. You have to try it to believe me or make your own.

As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.

Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation. 

In good health,

Ioana