I’m talking about Jerusalem artichokea vegetable that will not only give us new flavors, but will also help us feel healthier. It is a plant with characteristic, edible tubers that at first glance resemble ginger roots. Jerusalem artichoke comes from North America and, interestingly, it was known in Poland even before potatoes became popular. Then it was forgotten, but today it is gaining popularity again, especially among people who care about their health.
Above all Jerusalem artichoke is rich in inulin, a natural prebioticsupporting intestinal function and improving digestion. In addition, inulin is known to help regulate blood sugar levels. And this in turn means that Jerusalem artichoke remains a valuable product for people with diabetes. But that’s not all: the tubers of this vegetable are real rich in B vitamins, vitamin C and minerals such as iron, potassium and magnesium.
Better digestion and easier absorption of nutrients are reasons enough to reach out for Jerusalem artichoke, if we are on a diet and want to lose weight. Nevertheless, there are more reasons. On the one hand, this vegetable has a much lower caloric value compared to potatoes, on the other – it fills you up for longer, which is due to its high fiber content. Finally: low glycemic index, which in practice translates into no sudden increase in blood sugar levels.
Jerusalem artichoke in the diet allows you to cleanse the body of toxic substances and helps reduce the level of bad LDL cholesterol. The potassium contained in Jerusalem artichoke has a positive effect on the heart and lowers blood pressure.
If we look carefully at the nutritional values of both vegetables, we will notice several differences. Although they are not numerous, they are certainly significant. Firstly, Jerusalem artichoke is richer in fiber than potatoes. Secondly, a strong advantage of Jerusalem artichoke is its low starch content, of which potatoes contain quite a lot. And excess starch is a simple way to quickly increase blood sugar levels. Thirdly, Jerusalem artichoke offers a noticeably richer set of minerals.
Where to buy Jerusalem artichoke? From time to time it appears in popular stationary supermarkets. You can also easily order it online. Typically, the price per kilogram of vegetables ranges from approximately PLN 12 to PLN 18. Additionally, more and more stores offer promotions for this product during the season. It is also worth adding that Jerusalem artichoke is an exceptionally easy plant to grow, so you can easily grow it yourself in your home garden or on your plot.
Now that we know why it is worth replacing potatoes with Jerusalem artichoke, let’s now consider how to serve this vegetable. Spoiler alert: there are quite a lot of possibilities! Jerusalem artichoke can be eaten both raw and after prior heat treatment. Cooking, baking, frying, grilling – to choose, to color. The characteristic taste of Jerusalem artichoke makes it… it goes well with other vegetables, but also with meat or fish.
Jerusalem artichoke is also great as an addition to salads (it adds crunchiness) and soups (it thickens them perfectly). Baked, on the other hand, turns out to be an interesting and worth tasting alternative to fries. Just cut it into sticks and bake it in the oven.
Preparations salads with Jerusalem artichoke We start by stocking up on the necessary ingredients. These will be:
- two or three Jerusalem artichoke tubers,
- carrot,
- apple,
- juice of half a lemon,
- a spoon of olive oil,
- salt and pepper
- optional: a teaspoon of honey.
We start by thoroughly washing the main ingredient of our dish. Then peel the Jerusalem artichoke and cut it on a coarse grater. We do the same with apples and carrots.
Mix all the products and add lemon juice – this will prevent the Jerusalem artichoke and apple from darkening. Drizzle the whole thing with olive oil and (if you want a sweet taste) honey. Season with spices.
Sources: Terazgotuje.pl
