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Jerusalem Artichoke: Nutritional Values, Recipes for the Healthy Tuber

Jerusalem artichoke is a healthy root vegetable. It is rich in vitamins and full of fiber. Its high inulin content has also earned it the name “diabetic potato”. We present three Jerusalem artichoke recipes.

Jerusalem artichokes are rich in vitamins and fiber. They contain B vitamins, magnesium and iron, among other things. Since Jerusalem artichokes contain the fiber inulin, they ensure a constant blood sugar level. This property has earned it the name diabetic potato, as it is a good alternative to potatoes for people with diabetes.

Jerusalem artichokes taste slightly nutty and somewhat sweet, which makes them an interesting component for numerous delicacies such as salads, soups, casseroles or spreads.

You can buy the healthy tubers fresh between October and April. Keep in mind that Jerusalem artichokes only keep for a few days. If you don’t use them directly, you should store them in the fridge. When preparing Jerusalem artichoke, there are also a few things to keep in mind.

Nutritional values and ingredients of Jerusalem artichoke

In addition to its delicious taste, Jerusalem artichoke is also healthy: the root vegetable convinces with good nutritional values and important ingredients.

100 grams of Jerusalem artichoke have the following nutritional values:

Energy: 30 kcal
Carbohydrates: 4g
Protein: 2.4g
Fat: 0.3g
Fiber: 12.1 g
With just 30 kilocalories per 100 grams of Jerusalem artichoke, the tuber is a calorie lightweight. However, it provides an even larger portion of dietary fiber. These are responsible for many of the tuber’s health-promoting effects (see below).

Minerals and vitamins per 100 grams Jerusalem artichoke:

Calcium: 10 mg
Iron: 3.7 mg
Potassium: 478 mg
Magnesium: 20 mg
Sodium: 3 mg
Phosphorus: 78 mg
Vitamin B1: 200mcg
Niacin: 1.3 mg
Jerusalem artichoke has healthy vitamin B, which is important for metabolism and blood formation, among other things. The minerals and trace elements contained in the root tuber include calcium, iron, potassium, magnesium, sodium and phosphorus.

Calcium strengthens bones, teeth and cell walls.
Potassium ensures that the stimulus transmission of the muscles works properly. A potassium deficiency can therefore lead to muscle cramps.
Magnesium performs numerous important functions in the body, such as transmitting stimuli from nerves to muscles and stabilizing the cardiovascular system.
Sodium is part of the bone structure and regulates the acid-base balance, among other things.
Along with calcium, phosphorus is the most important component of our bones. Cell membranes also contain the mineral and muscles need it to convert energy into movement.

Healthy Jerusalem Artichoke: Ideal source of inulin

Jerusalem artichoke is rich in fiber inulin (not to be confused with the hormone insulin), which our organism cannot digest. Inulin can have extremely beneficial effects on health.

Inulin has a prebiotic effect

The natural intestinal flora contains useful bifidobacteria that ensure good intestinal function. If you eat Jerusalem artichoke, the fiber inulin gets into the large intestine, where it is broken down by the bacteria. The bacteria use inulin as an energy source and multiply. Inulin is therefore considered a prebiotic because it has such a positive effect on the intestinal flora. A study by the University of Leipzig confirms this.

Inulin activates digestion and relieves constipation

In general, inulin binds liquids and swells up. It promotes bowel movements and ensures regular excretion.

The Apotheken-Umschau writes about inulin in general that it is suitable for a diabetes-friendly diet:

Inulin has few calories: The body cannot use the plant-based energy in inulin – so there are hardly any calories.
Inulin keeps you full: The swollen inulin makes you feel full for longer.
Inulin regulates blood sugar levels: blood sugar remains more constant because the metabolism absorbs other nutrients more slowly.
Studies also indicate that the dietary fiber inulin makes it easier for the body to absorb calcium for the bones.

But be careful: Although Jerusalem artichoke has healthy effects, it can also have unpleasant side effects. Excessive consumption of the peel and the raw tuber in particular can lead to flatulence and even diarrhea. This is due to the large amount of roughage, the digestion of which often causes the intestinal flora to slowly adapt to the high-fibre vegetables.

Cook the Jerusalem artichoke

Whether you should peel the Jerusalem artichokes depends on the size of the tuber. You don’t need to peel small, tender bulbs. Here it is sufficient if you clean them with a vegetable brush. Larger tubers, on the other hand, also have a firmer shell. You can peel these off with a paring knife or remove them after cooking.

If your digestion is used to high-fiber food, you can safely eat Jerusalem artichoke raw. For example, in a Jerusalem artichoke salad, the minerals and vitamins are preserved and your health benefits from them.

Jerusalem artichoke can also be cooked very well and prepared as a side dish, puree or soup. Depending on the size of the Jerusalem artichoke pieces, the cooking time is 15 to 30 minutes.

If you want to fry Jerusalem artichoke, you should cut it into thin slices or small pieces. Then you can fry them raw and they will cook quickly.

Jerusalem artichoke recipe: vegan side dish with mushrooms

This side dish goes great with pasta, rice, spelled or couscous. The recipe makes four servings. However, you can also prepare the Jerusalem artichoke pan as a main course, in which case the amount given is enough for two people.

500 g Jerusalem artichoke
250 g mushrooms, e.g. button mushrooms
1 pepper
1 onion
1 clove of garlic
2 tbsp vegetable oil
30g chopped almonds
250 ml oat cream
Salt
pepper
You should plan about 40 minutes to prepare this vegan side dish.

Clean the Jerusalem artichoke with cold water and a vegetable brush.
Bring water to a boil in a saucepan and blanch the Jerusalem artichoke in it for about 5 to 6 minutes.
Slice the blanched bulb.
Clean the mushrooms and cut them into slices as well.
Wash and deseed the peppers and cut them into fine strips.
Peel the onion and the garlic clove. Dice the onion and finely chop the garlic with a sharp knife.
Heat a tablespoon of vegetable oil in a pan. Fry the mushrooms in it for about five minutes and then set them aside.
Heat another tablespoon of vegetable oil in the pan. Fry the Jerusalem artichoke and the strips of pepper for about ten minutes, turning occasionally.
Add the onion and garlic to the Jerusalem artichoke and fry for another five minutes.
In the meantime, toast the almonds in a pan without fat for about five minutes.
Add the mushrooms to the Jerusalem artichoke. Deglaze with oat cream.
Season the pan with salt and pepper. Let them simmer for another three minutes, stirring occasionally.
Garnish the Jerusalem artichoke side dish with the roasted almonds before serving.

Jerusalem artichoke soup recipe

For two servings of vegan Jerusalem artichoke soup you need:

500 g Jerusalem artichoke
1 onion
2 carrots
1/2 leek
2 tbsp vegetable oil
500 ml vegetable broth
30 grams of pine nuts
Salt
pepper
parsley for garnish
The soup is ready in about twenty minutes. And this is how it works:

Clean the Jerusalem artichoke and cut into bite-sized pieces.
Peel the onion and cut it into cubes.
Clean the carrots and cut them into slices.
Cut the leek into rings.
Heat the vegetable oil in a large enough saucepan.
Sauté the vegetables in it for about 2 to 3 minutes.
Deglaze the vegetables with about three quarters of the vegetable broth. Let this simmer for about ten minutes.
Meanwhile, toast the pine nuts.
Puree the vegetables with a hand blender or in a blender.
Add the remaining vegetable broth until the soup reaches the desired consistency.
Let the soup boil again for two to three minutes.
Season them with salt and pepper.
Garnish the Jerusalem artichoke soup with some parsley and the roasted pine nuts.
Tip: Homemade croutons go well with the Jerusalem artichoke soup.

Jerusalem artichoke recipe for salad

The salad is suitable as a starter or as a main course. Then you can combine it well with a side dish like vegetable patties. He is also vegan. For two servings you use:

300 g Jerusalem artichoke
1/2 cucumber
3 tomatoes
1 onion
1 tbsp balsamic vinegar
2 tbsp olive oil
1 tsp mustard
1/2 tsp cane sugar
Salt
pepper
You need about 30 minutes to prepare it. That’s how it works:

Clean the Jerusalem artichoke and cut into slices.
Then put them in a saucepan with water and let them cook for about 15 minutes until they are al dente.
In the meantime, wash the cucumber and cut it into thin slices.
Wash the tomatoes, remove the stalk and cut them into cubes.
Peel the onion and cut into rings.
Drain the Jerusalem artichoke and mix with the remaining vegetables.
Whisk together balsamic vinegar, olive oil, mustard, and cane sugar to form a dressing.
Toss the salad with the dressing and season with salt and pepper.

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Food

Yacon: How to Plant and Use the Superfood Tuber

Yacon looks inconspicuous, but it is a real super tuber. It is not only versatile in the kitchen, but also a medicinal plant. You can learn more about it here.

What is Yacon?

Yacon originally comes from South America and is still relatively unknown to us. The plant belongs to the daisy family and is a perennial and herbaceous plant. Perennial means that the plant has a lifespan of over a year. A plant is herbaceous if it does not become woody like shrubs or trees. Both also apply to primula or arnica, for example. Yacon is also related to the sweet potato and its orange-yellow flowers resemble those of the sunflower. The leaves of the yacon plant are also striking. They can grow up to 20 centimeters long and 35 centimeters wide.

Yacon is grown primarily for its edible roots. According to a publication by the Federal Center for Nutrition (BZfE), the tubers consist mainly of water and carbohydrates, especially fructans, mono- and disaccharides. The rest are oligofructose and inulin. This is indigestible sugar for humans. However, this is not a bad thing, on the contrary: when you eat yacon, bifidobacteria multiply in the intestine and ensure a good and healthy intestinal environment. For this reason, Yacon is said to help stimulate the metabolism and reduce feelings of hunger. According to the BZfE, calcium and vitamin C are other ingredients of Yacon in addition to sugar. The calorie content is 20 calories per 100 grams.

It is still difficult to buy Yacon from us. It’s easier to grow them yourself. You can buy either rhizomes or young plants from specialized online retailers.

This is how you plant Yacon yourself

Yacon is a rather undemanding plant. However, there are a few tips you can keep in mind when planting them.

When: As soon as it no longer freezes, you can plant Yacon. This is usually the case from mid-May.
Location: A sheltered, sunny spot is best for Yacon, such as on a window sill or in a greenhouse. In addition, there should be enough space, as the plant can grow up to two meters high.
Soil: Sandy and light soils are recommended. It is best to add some compost so that your plant gets enough nutrients. A layer of mulch over the soil is also recommended to protect the yacon from pests or weeds. Also, be sure to buy peat-free soil, as this does not require peatland drainage. You can find out more about this in the following article: Why you should better buy peat-free soil – and where to get it.
Now all you need is a large flower pot and rhizomes. These are Yacon Earth Sprouts. You can buy these online, for example.

If these points are given, you can start planting.

Fill a flowerpot at least 2 feet wide, mixed with potting soil and sand, as the plant grows very large. You should also keep this distance in the bed.
Dig a 1 to 2 inch hole in the soil and place the rhizomes in it.
Carefully cover the shoots with soil and water them.
Yacon grows slowly at the beginning, but you don’t have to worry. This is completely normal. Leaves develop first until the ground is reasonably covered. After two to three months, the plant then grows faster, it can then be up to two meters high.

You should keep this in mind when caring for and harvesting

After planting, Yacon grows almost by itself. However, there are a few things you should pay attention to in order to properly care for your plant.

In the beginning, you should pull weeds regularly. After a while, the conspicuously large leaves will develop and you won’t have to weed as often.
You should water the yacon plant at least once a day. But make sure that there is no waterlogging.
You do not need to fertilize Yacon if you have added compost to the soil or if there is a surface mulch layer. If you still want to help a little, a potassium-rich fertilizer is recommended. Also read: The best organic fertilizer.
If you planted and cared for the plants properly, you can harvest between October and November. Harvest time may vary slightly. However, you can easily tell from the leaves when the time has come.

With the first light frost, the leaves dry up or die. Then it’s time to dig up the tubers. It can sometimes happen that some tubers break off. That’s not a bad thing though, you can still use them later.

After that, you need to separate the tubers and the rhizomes. You can recognize the tubers by the fact that they are larger and thicker and resemble potatoes. The rhizomes, in turn, are roots or shoots.

Only the rhizomes are overwintered, not the whole plant. That means everything above ground has to be disposed of. You can then simply cut off the dead leaves. They go to the compost. Yacon is also very sensitive to frost. Therefore overwinter the rhizomes in a flower pot in a frost-free, not too dry location. Then cover them lightly with soil in the pot.

Now you should wash the tubers and dry them well. The latter is important so that your Yacon bulbs don’t start to get moldy. It is best to store the tubers in a cool and dry place, similar to potatoes. More about this here: Storing potatoes: These 7 tips will keep them fresh for a long time. The longer you store them, the sweeter the yacon tubers will be. They are still maturing.

Here’s how you can use Yacon

Yacon was already known to the Incas as a medicinal and useful plant. Thanks to the inulin it contains, Yacon is said to stimulate the metabolism, improve the intestinal environment and thus help with dieting. It is also believed that Yacon helps against diabetes and depression.

You can also use Yacon in the kitchen. There are various ways to prepare the tuber. For example, you can eat them raw or use them in soups, stews, and stir-fries.

You can also make a syrup from the tuber. This is good for sweetening desserts or drinks.

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Cooking Tips

Sweet Potato: The Super Tuber is so Healthy

Sweet potatoes are considered to be particularly healthy. In this article you will find out what is in the tubers and what the climate balance of the sweet potato is like.

Sweet potatoes – also known as sweet potatoes – are known for their orange, purple or white flesh. The elongated tubers can grow significantly larger than normal potatoes. Although they taste sweeter than potatoes and contain significantly more sugar, they raise blood sugar levels less quickly. Sweet potatoes are therefore healthier, especially for diabetics. The healthy sweet potato also has these points ahead of the normal potato:

They contain more vitamin A and beta-carotene, which is good for your eyesight and skin. The beta carotene content is even close to that of carrots.
There is also plenty of vitamin E in the healthy sweet potatoes and protects the skin cells from aging. Just 100 grams of sweet potatoes cover a third of the daily requirement of vitamin E for an adult.
Since sweet potatoes contain more fiber than regular potatoes, they also keep you full for longer.

Nutritional values and calories of healthy sweet potatoes at a glance

Here’s why sweet potatoes are so healthy:

Rounded nutritional information per 100 g of sweet potatoes (according to the US Department of Agriculture):

Calorific value: 359 kJ
Calories: 86 calories
Protein: 1.6g
Carbohydrates: 20 g
of which sugar: 4.2 g
Fat: 0.1g
Dietary fiber: 3 g

Vitamins and beta carotene:

Vitamin A: 14187 IU
Vitamin C: 2.4 mg
Vitamin E: 260 mcg
Beta carotene: 8509 μg
Minerals:

Iron: 600 mcg
Zinc: 300 mcg
Sodium: 55 mg
Potassium: 337 mg
Magnesium: 25 mg
Calcium: 30 mg

The carbon footprint of the sweet potato on the way to the supermarket

The healthy sweet potatoes are particularly popular in the USA, and many are grown in South America. However, about two-thirds of all sweet potatoes worldwide are grown in China. But the tubers also grow in Europe, for example in Italy, Spain and Portugal.

In German shops, the healthy sweet potatoes are often brought to Germany by plane or ship from fields in Israel and South America. Both transport routes are not very climate-friendly due to the high CO2 emissions.

In addition to the poor CO2 balance of sweet potatoes from overseas, the packaging is also often a problem: the sweet potatoes are pre-sorted, weighed and packed in plastic foil. The problem here is that plastic contains many chemicals that can be harmful to health. In addition, it is not biodegradable and remains in nature for centuries – for example, plastic can already be found in the sea. There is no understandable reason for the plastic packaging of conventionally grown sweet potatoes. It is a better choice for people and the environment if you save on unnecessary packaging and buy the vegetables loose.

Around ten percent of the sweet potato supply now comes from Germany. At harvest time in September there are often sweet potatoes from the region in organic shops and supermarkets with lots of regional vegetables.

Tip: Our seasonal calendar for vegetables and fruit shows you when which vegetables are in season in Germany.

If you don’t want to do without the healthy sweet potatoes for the rest of the year, you should at least buy those from European cultivation – they have come a long way in comparison.

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health

Beetroot Against Cancer? That’s What Experts Say About The Red Tuber

Vegetables called beetroot are grown all year round. However, October is still the main harvest time. The tuber comes in different colors and shapes. Whether round, cone-shaped, dark red, yellow or white, the palette is large. The beet also varies in taste depending on the variety. The classic red tuber is characterized above all by a sweet, slightly earthy aroma.

Why is the red tuber so healthy?

The beetroot is actually very healthy and is rightly part of a balanced and healthy diet. It is full of important vitamins and minerals such as magnesium, calcium, iron and vitamin C. It is also rich in folic acid, which makes it a valuable vegetable, especially for pregnant women. Among other things, folic acid is responsible for the formation of new cells and prevents iron deficiency, as it also promotes the formation of red blood cells. In addition, the red root vegetables are very high in nitrates, which can temporarily lower high blood pressure.

Not only does it contain many important nutrients, beetroot can also be used in many ways in the kitchen. It is best to pre-cook them so that the earthy taste wears off. To avoid losing too much of the ingredients, it is advisable not to peel them before cooking. After cooking, it’s easy to remove the skin with a knife. However, you should wear gloves when doing this, as the red dye is difficult to wash off again.
Now there are no limits to your imagination: as a soup.

What’s the truth: Can beetroot prevent cancer?

Although the red root vegetable has so many positive properties and is particularly healthy because of the antioxidant effect, its effectiveness against cancer has not been confirmed. Scientists and doctors also warn against making one-sided “anti-cancer diets”. Rather, the unbalanced nutrition of such diets leads to nutrient deficiencies and weight loss.

If you already have cancer and are undergoing therapy, nutritionists recommend eating a wholesome diet.

Beetroot is actually a real regional superfood that should not be underestimated. Not only pregnant women or people with iron deficiency should therefore put the red tuber on their plates regularly.

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Ginger: Can You Eat The Tuber Raw?

Ginger is trendy – whether in dishes, as a refreshing drink or tea: the yellow tuber is considered healthy. But can you eat them raw?

Healthy root: ginger

Ginger is considered very healthy. It contains, for example, essential oils, potassium and vitamin C. Ginger is said to strengthen the immune system and have a positive effect on blood circulation and digestion. You can also take it for nausea or pain.

Consume ginger properly

Ginger is often found in dishes or as a tea. But you can also eat it raw. If the tuber comes from conventional cultivation, the skin can be contaminated with pesticides; therefore, it makes sense to peel the ginger before eating it. However, you can buy organic ginger and usually eat it unpeeled after washing it thoroughly.

Caution: Raw ginger is very spicy. Some of the spiciness is lost during cooking; if you eat ginger raw, this is not the case and more positive ingredients are retained. If you don’t like spicy food or can’t, you should be careful. Also, you shouldn’t eat raw ginger for long periods of time; the daily amount should not exceed about fifty grams. Otherwise you can get flatulence, diarrhea or heartburn.

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Purple Potatoes: Characteristics and Peculiarities of The Colorful Tuber

Purple potatoes bring variety to your plate and also help to preserve the diversity of varieties. The extraordinary potatoes are becoming increasingly popular. Here you can find out what makes the purple tubers so special.

Purple, blue or red: potatoes come in different colors and shapes. Nature offers an incredible variety of fruits and vegetables. Rare varieties such as purple potatoes can seem downright alien. At first glance, you might think they are artificially colored.

It’s just an old variety. In most cases, varieties are grown that are as productive and robust as possible. Other varieties, such as purple potatoes, are less common – with them, the variety in our supermarkets and on our plates is dwindling.

Incidentally, conventionally grown fruit and vegetables are often contaminated with harmful pesticides. Producers often exploit land and people so that they can offer their goods as cheaply as possible. As a consumer, you can counteract this by buying organic fruit and vegetables, growing them yourself and supporting small farmers in your region.

Purple potatoes: There are these different varieties

There is also a selection of different varieties of purple potatoes. They differ not only in their shapes and colors, but also vary in taste and consistency.

Some of the best-known purple potato varieties include:
The Vitelotte: It is characterized by its dark skin and strong, nutty taste.
Bleu de la Manche: The variety has a blue-violet skin and is very popular in France because of its fine taste.
Salad Blue: As the name suggests, the variety is particularly good for salads. Due to its intense dark violet color, it stands out visually.

How to prepare purple potatoes

Just like their yellow relatives, purple potatoes can be divided into floury and waxy varieties. Basically, you can use them in the kitchen just like conventional yellow potatoes.

Mealy purple potatoes are particularly good in mashed potatoes, potato soup, potato casseroles or baked potatoes. For potato salad, homemade fries or fried potatoes, on the other hand, you should rather use the waxy version.

Cook purple potatoes whole with their skins on to keep their intense color. Use as little water as possible to cook the potatoes: the coloring substances dissolve easily in the water. Mealy potatoes tend to lose more color than waxy ones. If you bought the potatoes in organic quality, you can easily eat the skin when they are cooked.

With purple potatoes you can not only bring a variety of tastes to your plate. Their unusual color turns even simple potato recipes into real eye-catchers.

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