Discover Jerusalem Artichokes -- with these recipes success is guaranteed!

by Shirley Marie Bradby

February 19, 2017

Discover Jerusalem Artichokes -- with these recipes success is guaranteed!

The Jerusalem artichoke is the less well-known cousin of the common potato and in fact, has several aspects it shares with this tuber par excellence.   

If looking for differences, one would definitely be in nutritional substances because the Jerusalem artichoke has more inulin instead of starch which increases the total amount of fiber.

Although you can easily find Jerusalem artichokes at fruit and vegetable stands, not many people know very much about this tuber, at least not as much as it deserves. Let's find out everything that this marvelous tuber has to offer our body!


Let's start from the intestines --- the inulin contained in Jerusalem artichokes promotes the growth of so-called bifidobacteria. These bacteria are naturally present in the human intestines, they are essential as they help to combat harmful bacterial infections and to prevent constipation. Furthermore, these bacteria strengthen the immune system. 

Jerusalem artichokes also heal the stomach due to their content of vitamin B. This vitamin plays a very important in the body, but often turns out to be lacking in most people. Vitamin B is essential for the proper functioning of the nervous system and muscles and 100 gr of Jerusalem artichokes provide as much as 13% of the recommended daily intake. There is a very interesting study conducted by a research group that claims to have found a way to reverse Parkinson's disease through the administration of vitamin B1. 

Therefore, eating Jerusalem artichokes means that a substantial quantity of this vitamin is introduced into the body, which is needed for the production of hydrochloric acid. Did you know that heartburn and reflux are symptoms of hydrochloric acid deficiency?


If you are embarking on a weight loss program, then you should integrate this artichoke among the foods that you consume. The reason lies in its glycemic index.

Simply stated, the glycemic index is the relative ranking of carbohydrates in foods according to how they affect blood glucose levels. Diabetics should opt for foods that have a low value, and the Jerusalem artichoke is among them. Just think that boiled potatoes can raise blood glucose levels above 100, while Jerusalem artichokes stop at 50. 

Anyone on a diet should also know the glycemic index of what they eat. Indeed, a spike in blood sugar is always followed by a decrease in blood sugar which causes the classic "empty stomach" and a strong sense of hunger.

The positive aspects of Jerusalem artichokes do not end there! It is important to remember that they provide more potassium than bananas. Anyone who has a level of cholesterol that is too high should eat Jerusalem artichokes because they help to normalize cholesterol levels in the blood.  

Once all the benefits of Jerusalem artichokes are known, the next question is --- how to cook them? 

Let us first take a look at recipes that involve cooking Jerusalem artichokes. The skin is edible but any trace of soil should be eliminated and for this reason, many people use a potato peeler. Once cleaned, cut the artichokes into thin round slices and fry them in vegetable oil to prepare some tasty chips, or they can be boiled and seasoned with rosemary and olive oil, just like potatoes. 

If instead, you wish to try them raw, then you should slice them into julienne strips and add to salads and dried fruits, or eat by dipping them into olive oil seasoned with spices and vinegar. Something else to experience is grated Jerusalem artichokes, served with homemade mayonnaise, or marinated in olive oil, salt, and black pepper.

Now you have no excuse not to try introducing this nutritious tuber into your diet! We leave you with a video to watch to get some more ideas about how to cook Jerusalem artichokes!