Three easy and delicious recipes with Jerusalem artichoke

What is Jerusalem artichoke?

Before we discuss the practical details of how to eat Jerusalem artichoke, let’s give the ingredient a proper introduction. Despite the name, this root vegetable isn’t a true artichoke and doesn’t come from Jerusalem. It’s actually a member of the sunflower family – not that you would think so from the tuber’s appearance!

What do Jerusalem artichokes look like? Knobbly in shape and brown in colour, they more closely resemble a ginger root. But the Jerusalem artichoke taste differs greatly from ginger. Nutty and sweet with a floral undertone, the profile is both complex and elegant. It also varies depending on which method you use for how to eat Jerusalem artichoke. For example, if you eat the vegetable raw, it has a fresh and crunchy texture. When cooked, it’s smoother and creamier, with a more aromatic finish.

Jerusalem artichokes are normally in season from approximately November to March, making this the best time to buy the tubers. They're not always stocked in supermarkets though, so it might be easier to find them at a farmers’ market. Alternatively, Jerusalem artichoke powder is a convenient choice for how to eat Jerusalem artichoke that’s available year-round. Although, again, you’re unlikely to spot it in the supermarket!

While the vegetable is delicious, enjoying its flavour is not the only reason to learn how to eat Jerusalem artichoke. There are also several potential wellness benefits for you to take advantage of.

The health benefits of Jerusalem artichoke

So, why might you want to know how to eat Jerusalem artichoke? One of the principal reasons the ingredient is beneficial for you is that it’s rich in a type of fibre called inulin.(1) This functions as a prebiotic, nourishing the good bacteria in your gut. These helpful microorganisms support not only digestive health, but also your immune system. In fact, the diversity of your gut microbiome even influences your mental health.

What’s more, fibre like inulin increases feelings of fullness and satiety. As such, it could be useful in healthy weight management by reducing the chances of overeating. And because it slows digestion, inulin reduces the risk of spikes in blood glucose after eating. Indeed, research indicates that inulin can have a positive influence on insulin resistance and blood sugar levels.(2)

Interestingly, inulin might additionally help the body absorb calcium more efficiently.(3) This mineral is vital for the health of our bones and teeth, as well as muscle function and blood clotting. But it’s not just extra calcium you could get by knowing how to eat Jerusalem artichoke. The vegetable is also bursting with iron, a key component of haemoglobin. This is a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Getting sufficient iron in your diet therefore helps to keep your energy levels up.

Another reason learning how to eat Jerusalem artichoke could support your energy is that it’s rich in vitamin B1 (thiamine). This assists the body in converting the food you consume into energy, plus supports nerve and muscle function.

Pretty impressive, right? Now let’s explore how to get these benefits of Jerusalem artichoke.

How do you eat Jerusalem artichokes?

The best method for how to eat Jerusalem artichoke depends on the form you buy the vegetable in. Fortunately, you’ll enjoy the same benefits whichever you choose! So it mostly comes down to personal preference – and how much time you have.

The one that requires the most prep work is using fresh tubers. Most recipes advise you to peel them, although it’s not strictly necessary if you clean the skin thoroughly. If you do want to remove the skin, you’ll probably find it a bit easier to boil the tubers first. The flesh discolours quite quickly when exposed to the air. As such, we recommend popping the cut and/or peeled pieces into acidulated water until you’re ready to cook them. Cold water with a squeeze of lemon should do the trick!

Doing the prep is not the only thing you need to know about how to eat Jerusalem artichoke. There’s also the cooking method. Here, the options are pretty varied. Like parsnips, you can roast, boil, or mash them, or puree them to use in soups.

Let’s move on to how to eat Jerusalem artichoke when it’s powdered. This is easy – all you have to do is stir a few teaspoons into your chosen dish. The ingredient’s sweet and earthy flavour means it complements all kinds of meals, from porridge to soups and stews. And if you just want a quick burst of fibre, you can even mix it into a glass of water.

The last option for how to eat Jerusalem artichoke is to buy food that already contains the ingredient. No prep or cooking required! For example, our Jerusalem-artichoke-rich granola is ideal as a snack on its own or added to yoghurt.