A relative of the sunflower, this vegetable is native to America, not Jerusalem, and has no botanical relation to artichokes. In fact, these tubers are actually a member of the Sunflower family. The white flesh is nutty, sweet and crunchy like chestnuts when raw. Baked in their skins, they become more like potatoes with a mild taste of artichoke hearts.

The Jerusalem artichoke is widely grown in gardens in Texas and is harvested in the fall for highest quality. Widely available in supermarkets, its peak period is September through January, but often continues through the early spring.

Select firm sunchokes that are firm and free from mold and wrinkles. Sunchokes vary in color where their shades range from dark brown to light brown in color, similar to ginger.

These tubers need be refrigerated, unwashed, in a plastic bag for up to 1 week for successful storage.

Quinoa Sunchoke Pilaf
Makes 6 servings
Each serving is equal to one 5 A Day serving

Ingredients

¾ cup quinoa
2 Tbsp olive oil
½ cup chopped onion
1¼ cup vegetable (or chicken) broth
1 cup chickpeas, cooked or canned, (drained and rinsed)
1 cup peeled, chopped sunchokes
1 cup peas, fresh or frozen
1 tsp pepper

Place the quinoa in a large bowl; fill with cold water. Pour into a strainer, then return the quinoa to the bowl and rinse 4 times more. Drain well.

Heat the oil in a 2-quart saucepan over medium-high heat. Add the rinsed quinoa and cook, stirring, until it cracks and pops, about 3 to 5 minutes. Add the onion and cook, stirring, until the onion is soft.

Add the vegetable broth and bring to a boil over high heat. Add the chickpeas, sunchokes, peas, and pepper, and return to a boil. Reduce the heat and simmer, covered, 20 minutes. Fluff with a fork. Serve.

Nutritional analysis per serving: Calories 193, Protein 8g, Fat 4g, Calories From Fat 21%, Cholesterol 1mg, Fiber 5g, Sodium 52mg.

Sunchoke & Butternut Mash
Serves 6
Each serving is equal to one 5 A Day serving
Source: Frieda’s produce

Ingredients

2 lb butternut squash
1 lb sunchokes, scrubbed
¼ cup butter
3 Tbsp skim milk
1 tsp orange peel, shredded
½ tsp salt
1/8 tsp ground black pepper
3 navel oranges, sliced for garnish

Preheat oven to 375º F. Halve squash; place cut side down on a baking sheet along with whole sunchokes. Bake 45 to 50 minutes, or until vegetables are tender when pierced with a fork. (Or microwave quartered squash with ¼ cup water for 8 to 10 minutes and sunchokes, sliced, in ¼ cup water for 3 to 4½ minutes.) Scoop seeds from squash cavity; scoop out pulp into a large bowl (if desired, leave squash shells intact to use as serving containers). Chop sunchokes (no need to remove peel); add to squash pulp. Add butter or margarine, milk or cream, and orange peel. Mash mixture on medium speed of electric mixer until blended; or process in food processor or blender in batches. Spoon into squash shells if desired; garnish with orange slices.

Nutritional analysis per serving: Calories 200, Protein 4g, Fat 6g, Calories From Fat 23%, Cholesterol 13mg, Fiber 7g, Sodium 171mg.

Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion

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