Jerusalem artichokes are very rich in inulin, a carbohydrate linked with good intestinal health. They also contain vitamin C, phosphorus and potassium and are a very good source of iron. They have a GI of 50, which is the same as sweet potatoes. Artichokes tend to go brown when peeled. This is not harmful, but to keep them looking white, drop them in some water with some vinegar or lemon juice in it.
Jerusalem artichoke stirfry by James Martin from BBC Food – serves 2
1 tbsp olive oil
2 banana shallots, finely sliced (you could use onions instead)
1 clove garlic, finely sliced
4 Jerusalem artichokes, very finely sliced
salt and freshly ground black pepper
½ lemon, juice only
Heat a frying pan until hot, then add the olive oil. Add the shallots or onions and garlic and stir-fry for one minute. Add the artichokes and stir-fry for a further 1-1½ minutes. Season with salt and freshly ground black pepper and a squeeze of lemon juice. Serve immediately.
Carrot and Jerusalem artichoke salad
Use equal quantities of finely shredded carrots and artichokes which have been scraped or peeled. Prepare and dress them immediately before you want to eat them as the artichokes will discolour. Pour over a honey and mustard dressing, or any kind of vinaigrette type dressing.
Herby Artichoke Mash
500g Jerusalem artichokes, peeled and diced
400g potatoes, peeled and diced
3 tbsp half-fat crème fraîche (80g)
2 tbsp chopped fresh parsley or try chopped thyme – you could also add some crushed garlic.
Salt and freshly ground black pepper
Cook the artichokes and potatoes in boiling, salted water for 15 minutes or until tender. Drain and mash well. Stir in the crème fraîche and parsley and season to taste.
Carrot and artichoke soup
1 large onion
2 -3 cloves garlic
2-3 tbsp olive oil or sunflower oil
Boiling water or stock
Salt and pepper
Peel and slice the carrots, artichokes and onions. Peel and finely slice the garlic. Heat oil and gently fry all the vegetables until they’ve softened. Add the boiling water to cover and cook until the vegetables are completely tender. Liquidise and season the soup before serving. Thin if necessary with more water or milk.