Jerusalem artichoke

The Jerusalem artichoke plant (Helianthus tuberosus) is very sturdy and relatively easy to grow. However, it must first be cultivated in suitable soil to produce an edible tuber. When growing the Jerusalem artichoke there is a risk that plants growing in less fertile soils produce inedible tubers and can grow wild like weeds.

Jerusalem artichoke tubers are ready to harvest after 120-150 days, but the typically sweet taste develops only after the first frosts. Therefore, it is recommended to harvest the roots only at the end of September or in October.

The Jerusalem artichoke is very easy to store in cool and humid places. They remain fresh there for up to 5 months. You can just as easily leave the tubers in the ground until you really need them. In that case, however, you should protect the plant with a layer of mulch. It’s important to harvest the Jerusalem artichokes before the flowering period in spring so that the roots are still edible. The flowers of the Jerusalem artichoke resemble sunflowers, just smaller.

It looks like a mix between ginger and potatoes: irregular and light brown on the outside, white inside. The Jerusalem artichoke belongs to the sunflower family and is therefore related to the sunflower. With a nutty and sweet flavor, the root refines raw vegetables, salads, or sauces, but the Jerusalem artichoke is also great roasted or mashed.

Properties and benefits of the Jerusalem artichoke

• The Jerusalem artichoke is also called the diabetic potato. The insulin contained in the tuber could, in fact, have a positive effect on blood sugar levels and should therefore be included in daily meals, especially for diabetics. Insulin may also help restore pH balance.
• The Jerusalem artichoke can also be useful for a healthy gut flora, as it can have a probiotic effect and may thus stimulate the growth of healthy bacterial strains in the intestine.
• It satiates you, has few calories, and hardly raises blood sugar levels. The reason for this is, among other things, the soluble fiber which causes a long-lasting feeling of fullness.
• In addition to their high carbohydrate content, Jerusalem artichoke tubers store the special sugar inulin. This can be very useful for people with diabetes who follow a low-glucose diet because inulin is broken down into fructose rather than glucose during digestion. This unique property makes these root vegetables a good substitute for other starchy foods like potatoes or pasta and, thanks to their prebiotic properties, has a positive influence on the gut flora.

How to consume Jerusalem artichoke

When consuming Jerusalem artichoke for the first time, occasional flatulence can occur due to this formation of fructose, so it is advisable to start gradually and with small portions if you want to include Jerusalem artichoke in your diet. However, if consumed, it also has prebiotic properties that improve gut flora and thus digestion. This is always beneficial, as these vitamin-rich roots are rich in inulin, thiamine, niacin, and iron, among other things. They also contain relatively high amounts of potassium and vitamin C, although they have few calories at 30 cal/100 g. Furthermore, they contain no fat or cholesterol and only small amounts of sodium. So not only for diabetics but an ideal vegetable for winter.

Jerusalem artichoke can be eaten raw or cooked. Their taste is often described as a mix between artichoke and sunflower seeds. Raw, the tuber is crunchy and slightly juicy, and is a welcome addition to salads, appetizers, and fresh sauces. Jerusalem artichoke also offers many cooked variants: whether simply roasted in oil, au gratin, or cooked as Jerusalem artichoke soup or mashed like potatoes, Jerusalem artichoke always tastes good.