Items you will need
- Scrub brush
- Peeler (optional)
- Paring knife
- Lemon juice
- Mixing bowl
- Frying pan
- 2 tbsp. cooking oil
- Preferred seasonings
- Roasting pan
- Salad greens
- Salad dressing
The sunchoke, also known as the Jerusalem artichoke, is not related to the standard globe artichoke, but the sunflower. Sunchokes have irregularly bumpy skin that is light pink or tan in color, and has a distinctive taste similar to a water chesnut. The vegetable is a healthy choice for diabetics as it contains inulin, which breaks down into fructose instead of glucose during digestion. The inexpensive sunchoke is simple to prepare before it is sauteed, roasted or eaten raw.
Rinse the sunchoke under cold running water and then scrub the sunchoke with a brush to remove any dirt. The sunchoke's skin can be removed with a peeler or left intact, which will provide the greatest amount of nutrients.
Cut the sunchoke width-wise into even rounds with the paring knife. Add 2 to 3 tbsp. of lemon to a bowl of cold water. Place the sunchoke pieces in the bowl to prevent discoloration.
Heat 2 tbsp. of oil in a frying pan over high heat, then add the sunchoke pieces. Season the pieces with the desired spices. Saute the sunchokes for 3 to 5 minutes on each side until the pieces are tender and golden brown.
Scrub the sunchoke under cold water with a brush. Peel or leave the skin intact, in accordance with your preference.
Preheat the oven to 425 degrees F. Slice the sunchoke lengthwise into 1/4-inch thick pieces.
Place the sunchoke pieces in a roasting pan. Toss them with 2 tbsp. cooking oil and preferred spices to lightly coat. Bake for 15 to 20 minutes until tender.
Wash sunchokes under cold, running water and scrub with a brush. Leave the skin on the sunchoke or remove with the peeler.
Cut the tuber into cubes, then place the cubes in a bowl with 2 tbsp. to 3 tbsp. of lemon juice and water.
Make a salad using mixed greens, such as arugula and spinach. Add the raw, chopped sunchoke pieces and top with your favorite dressing.
Select sunchokes that are firm and free from sprouting and wrinkles.
Sunchokes can be stored in the refrigerator for up to three weeks before they spoil.
Season with milder spices, such as rosemary or sage to protect the delicate flavor of the sunchoke.