Not long ago, few people knew or remembered about it, but today Jerusalem artichoke – or tuberous sunflower – is coming back into favor and wins the hearts of healthy food lovers. Although it looks inconspicuous, its possibilities are enormous – you can go bake, boil, fry and even pickle. In the latter form, it gains a unique, slightly nutty taste and properties that put it on the podium among natural probiotics. It appears more and more often on restaurant menus and at food fairs, and its price – still affordable – encourages you to include it in your daily diet.
Jerusalem artichoke is a tuber with a delicate, nutty-sweet flavor and an elliptical or pear shape. Depending on the variety, its skin is white, pinkish or purple-red. The flesh is always white or creamy white. Although it comes from North America, it also came to Europe in the 17th century. It has been known and cultivated in Poland since the 18th century. It was so popular at the time that it competed with the potato before it eventually replaced it.
In Poland, Jerusalem artichoke can grow almost anywhere. It is a frost and drought resistant plantwhich is why it is often grown on allotments and in home gardens. The yellow Jerusalem artichoke flowers resemble miniature sunflowers and are hidden underground tubers that look most similar to ginger.
Nowadays, more and more people are interested in Jerusalem artichoke again. Where to buy the vegetable? It appears more often at local markets, in organic stores and in the vegetable sections of supermarkets. It usually costs from PLN 10 to PLN 18 per kilogramdepending on the season and place of purchase. It is definitely worth reaching for them – it is a tasty substitute for potatoes, but also a natural source of vitamins and minerals that support the body on many levels.
Pickled Jerusalem artichoke is a real treasure trove of nutritional values. Thanks to the fermentation process, it gains even more valuable properties than fresh. According to the websitezdrowie.interia.pl: “Jerusalem tubers contain mainly carbohydrates and small amounts of protein and fat, and, of course, vitamins and minerals.” One of the most important substances is inulin – natural prebioticwhich supports intestinal microflora and helps maintain normal blood sugar levels. This vegetable should be present in the kitchen of every person who cares about natural, healthy products.
Why is it worth eating Jerusalem artichoke?
- Regulates sugar levels – inulin slows down the absorption of glucose, therefore Jerusalem artichoke is recommended for people with diabetes and insulin resistance,
- lowers cholesterol – regular consumption of pickled Jerusalem artichoke reduces the absorption of fats, which also helps reduce the level of “bad” LDL cholesterol,
- improves digestion – fermentation enhances its probiotic properties – supports intestinal function and facilitates the absorption of nutrients,
- strengthens immunity – contains B vitamins, iron, magnesium and potassium – minerals necessary for the proper functioning of the body,
- has anti-inflammatory properties – helps reduce inflammation in the body, supports regeneration and detoxification of the liver,
- it is low-calorie – 100 grams of Jerusalem artichoke is only 70 kcal. The vegetable is an ideal ingredient of a slimming diet.
Who should eat the vegetable? Jerusalem artichoke is an ideal choice for people with sugar metabolism disorders, cholesterol problems, flatulence and constipation. It will also work well in the diet of people after antibiotic therapy and in the menu of people who want to lose a few extra kilos.
Everyone who reacts badly to inulin should be careful with Jerusalem artichoke. In some people with a sensitive digestive system, it may cause bloating and gas. It is worth introducing it into the diet gradually and observing the body’s reaction.
Pickling is one of the best methods for extracting all its flavor and value from Jerusalem artichoke. After a few days of fermentation, it acquires a slightly sour (briny), nutty taste and becomes a natural probiotic. It has the consistency of pickled garlic. It will be perfect as an addition to sandwiches, salads or dinner.
Pickled Jerusalem artichoke – recipe
Ingredients:
- kilograms of topping namburu,
- liter of lukewarm water,
- a spoon of rock salt,
- 3 cloves of garlic,
- a few peppercorns,
- a few grains of allspice,
- bay leaf.
How to do it:
- Wash Jerusalem artichokes thoroughly (preferably scrub them). If you prefer, you can also scrape the skin off and cut it into slices immediately (whole and skinned will be fine too).
- Mix the water with the salt until it dissolves completely.
- Put the peeled garlic, spices and Jerusalem artichoke into a sterilized jar.
- Pour the brine carefully – so that the vegetables are completely covered.
- Close the jar and set aside for a week. Then store the dish at room temperature.
- After this time, move the jar to the refrigerator or cool pantry (the fermentation process will stop there).
Pickled Jerusalem artichoke is proof that healthy food can be easily prepared. It is perfect for people who care about their intestines, immunity and a slim figure. It is worth reaching for it, especially in autumn and winter, when the body needs support with natural probiotics.
Source: Terazgotuje.pl,zdrowie.interia.pl
