Jerusalem artichoke — whether as a raw food, side dish or dessert: For a long time, the small tuber was considered forgotten. In recent years, however, the root vegetable has experienced a culinary renaissance and is conquering kitchens with its nutty, artichoke-like flavor. In popular parlance, the tuber is often known as the diabetic potato, as it has fewer calories than the potato, is more filling and has numerous healthy ingredients that have a positive effect on our bodies.
The origin, properties and history of Jerusalem artichoke
The tuber has actually been an integral part of our staple diet for centuries, but nowadays hardly anyone knows what Jerusalem artichoke actually is. Jerusalem artichoke belongs to the botanical family of composite plants and, like the potato, grows underground. In appearance, the root vegetable is somewhat reminiscent of the ginger tuber. The shape and color of the tuber vary depending on the variety and range from beige-brown to purple-brown. The flesh is usually white-beige, but can also be somewhat yellowish or brownish. With its slightly nutty flavor and sweet aroma, Jerusalem artichoke is most reminiscent of artichokes, chestnuts or parsnips.
The tuber got its name from the indigenous people Topinambá, who used the tuberous vegetable as a food and remedy for themselves and their animals. Jerusalem artichoke first came to Europe in the 17th century, when French emigrants came across the vegetable during a famine and were convinced of its benefits. Jerusalem artichoke met with much enthusiasm throughout Europe and was considered an important food and feed until the 19th century.
Over the years, however, Jerusalem artichoke was increasingly displaced by the potato, as the latter could be stored much longer. Thus, Jerusalem artichoke fell more and more into oblivion. Recently, however, the tuber has experienced a culinary renaissance and is increasingly used to refine dishes. However, the tuber has not yet made it back completely. Unlike other vegetables, Jerusalem artichokes are now only grown in small quantities in southern France, the Netherlands, Switzerland and Germany. Therefore, the tuber can usually only be found in health food stores or weekly markets.
The ingredients of Jerusalem artichoke
Jerusalem artichoke is a healthy root vegetable that consists of 80 % of water and contains almost no fat. With just 73 calories and a fiber content of 12.1 g per 100 g, the small tuber is ideal as a diet companion. In addition, the root vegetable contains numerous vitamins, minerals and trace elements. Thus, in 100 g Jerusalem artichoke can be found:
- 500 mg potassium
- 78 mg phosphorus
- 20 mg magnesium
- 10 mg calcium
- 4 mg iron
- 4 mg vitamin C
- 3 mg sodium
- 1.3 mg vitamin B3
- 0.2 mg vitamin B1
- 0.1 mg copper
Compared to the potato, Jerusalem artichoke thus has around 60 % fewer calories and 10 g more fiber. In addition, Jerusalem artichoke contains the carbohydrate inulin instead of starch. Around 16 g of inulin is contained in 100 g of Jerusalem artichoke. This puts the tuber in second place among the foods richest in inulin. According to experts, as little as 8 g of inulin has a prebiotic effect on the body.
The effect of Jerusalem artichoke on our body
Many of the valuable ingredients have a health-promoting effect. For example, potassium ensures that the stimulus transmission of the muscles works properly, while magnesium is responsible for stabilizing the cardiovascular system. Sodium, calcium and phosphorus are good for our bones, strengthen our teeth and regulate the acid-base balance. Since the tuber also satiates quickly due to its high fiber content, it is well suited to support weight loss. In addition, the inulin contributes to the re-colonization of healthy intestinal bacteria and thus supports the development of the intestinal flora. This strengthens the immune system and promotes digestion. In addition, inulin slows down the absorption of blood sugar and thus regulates our blood sugar level. Because of this, the tuber is a good alternative to the potato for people with diabetes and is therefore often called diabetic potato.
Jerusalem artichoke is further used to treat various diseases and alleviate various ailments. These include, in addition to diabetes:
- Gastrointestinal complaints
- Rheumatism
- Lack of strength and insomnia
- Dry skin and eczema
However, excessive consumption of Jerusalem artichokes, especially in raw form or with the peel, can lead to flatulence, diarrhea and abdominal cramps. This is mainly due to the high fiber content, to the digestion of which the intestinal flora must first get used to. To avoid digestive problems, it is recommended not to eat more than 50 — 100 g of Jerusalem artichoke per day at first.
Jerusalem artichoke in the kitchen
Whether raw, fried, deep-fried or boiled — Jerusalem artichoke can be used in many ways in the kitchen. The small tuber is ideal for refining various casseroles, soups or sauces due to its sweet and nutty taste. It can also be used as a substitute for potatoes and served as a side dish with meat or fish dishes. Shredded or grated, it also looks good in salads. Due to its rather delicate flavor, however, it should not be mixed with other strong flavors as a matter of priority — otherwise you will not be able to taste it.
Purchase and storage of Jerusalem artichoke
Jerusalem artichoke is a classic winter vegetable that is available from October to May. As already mentioned, the tuber is rarely offered in stores and can therefore usually only be found in health food stores or at weekly markets. Jerusalem artichoke loses water quickly and therefore cannot be stored for more than two weeks. If the vegetable is not to be processed directly, it should be stored as cool as possible in the cellar or refrigerator at home. It is recommended to wash the tubers only before processing and store them with the soil until then. To increase the storage time up to three months, the tuber can also be carefully placed in a box filled with sand. The vegetables should then be covered with about 5 cm of sand and stored in the cellar in a cool and dark place. Care should be taken not to remove the long, thin roots.
Sources:
https://www.gesundheit.gv.at/leben/ernaehrung/saisonkalender/februar/topinambur
https://utopia.de/ratgeber/topinambur-naehrwerte-zubereitung-und-rezepte-fuer-die-gesunde-knolle/#:~:text=Topinambur%20hat%20gesundes%20Vitamin%20B,st%C3%A4rkt%20Knochen%2C%20Z%C3%A4hne%20und%20Zellw%C3%A4nde
https://www.topinambur-manufaktur.de/gesund-durch-topinambur
https://www.zentrum-der-gesundheit.de/ernaehrung/lebensmittel/gemuese/topinambur
https://www.gesund-vital.de/topinambur
