Sunchokes should be stored in the refrigerator, loosely wrapped in a plastic bag. They will keep for several weeks if stored this way.
Sunchokes are a tuber that grows underground on a plant in the sunflower family. The other name they are most commonly known by is Jerusalem Artichoke. This is a bit misleading as sunchokes don’t have anything to do with Jerusalem or globe artichokes! Sunchokes help us push the limits on our season both as a late fall harvested crop as well as a spring-dug crop. Most varieties of sunchokes don’t even start developing much for tubers until after the first frost in late fall. After the first frost they are able to translocate the energy stored in the stalk to the base of the plant for the purpose of developing the tubers. Sunchokes are cold hardy and, as long as the ground isn’t frozen, can be harvested very late into the fall. Sunchokes are one of a handful of crops we are able to overwinter in the ground and harvest in the spring. In fact they continue to grow slowly and are actually larger in the spring.
Sunchokes are a tasty vegetable with a crisp, crunchy texture and a thin skin. They have a mild, pleasant, slightly sweet and nutty flavor. The skin is thin and can be eaten, so peeling is optional. Sunchokes can be eaten raw or cooked. When you are ready to use them, simply scrub them.
When cooked, keep in mind that anything you can do with a potato you can do with a sunchoke. Sunchokes make excellent smooth soups and are delicious when roasted. Because of their high water content, roasting makes them fluffy on the inside and crisp on the outside. Sunchokes can also be stir-fried, pan-fried, and added to stews. In their raw form they are similar in texture to a water chestnut and can be included in salads or just eaten like a carrot stick. Sunchokes pair nicely with cream, butter, and sharp cheeses such as Gouda or cheddar. Their nutty flavor also pairs well with walnuts, hazelnuts and sunflower seeds as well as lemons, parsley, rosemary, thyme and bay leaves.
Sunchokes contain a non-digestible fiber called inulin. Some people may experience abdominal discomfort, gas and bloating if they eat too many sunchokes at a time, thus they may be best consumed in small quantities.
Health & Nutrition: Sunchokes are a good sources of iron, potassium and niacin as well as being low in fat and high in fiber. Sunchokes also contain inulin, an indigestible dietary fiber, which is a prebiotic nutrient. Many people are familiar with probiotics, the beneficial bacteria that live in our digestive tract and contribute in positive ways to our health and well-being. They help maintain good digestive health by keeping our digestive bacterial populations in check and preventing the overgrowth of bad bacteria that can make us ill and inhibit proper digestion. Prebiotics, such as inulin, actually serve as an important food source for probiotic bacteria with most of their work taking place in our large intestines. There are many benefits that stem from the synergistic effects of consuming prebiotics and supporting healthy bacterial populations throughout the digestive tract. Some of the benefits include improved nutrient absorption, enhanced immunity, and better digestion which is important as a basis for our overall health and well-being. Unfortunately the good bacteria produce gas as a product of their digestion and that is where we have the potential to develop symptoms of gas and bloating if we eat too many Sunchokes at one time.
Cultural & Historical Background: Sunchokes are native to North America and were actually an important food for our early ancestors who called them sun roots. In fact the Effigy Mound Builders who lived on our land 1500 years ago grew and ate sunchokes!
