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Rediscovering the forgotten gem: Jerusalem artichoke's health benefits and culinary uses

It’s quite unlike anything else, so many people prefer to skip it in the store. Some consider it a newfangled cuisine product and label it "gourmet." However, it's worth knowing that once, before other vegetables, people used to eat Jerusalem artichoke. Today, it's known that these variously shaped tubers have numerous health benefits; they regulate the digestive system, help with constipation, and lower blood sugar levels.

The homeland of Jerusalem artichoke (Helianthus tuberosus) is North America. These tubers migrated in the 18th century, appearing on menus relatively quickly before being replaced by another vegetable. So effectively, today, few know what Jerusalem artichoke is and that it was present in our cuisine hundreds of years ago.

After all, potatoes haven't always been with us. Before their extensive cultivation, versatile vegetables like turnips were used for special culinary tasks. Methods of using turnips were the template for the later use of potatoes.

Jerusalem artichoke - is it healthy?

Yes, very much so, and diabetics should especially note it. Jerusalem artichoke is a source of inulin (constituting 17% of the tuber), a natural sugar from the fructan group. Inulin acts as a natural prebiotic, helping to rebuild intestinal flora, even after antibiotic treatment. Importantly, inulin normalises glycaemia in type 2 diabetes and reduces insulin resistance. 

But that’s not the end of Jerusalem artichoke's health benefits. These tubers are also worth noting because they support digestive system functions and metabolism, help with constipation, and eliminate bacteria responsible for diarrhoea. It's worth knowing that Jerusalem artichoke facilitates the absorption of calcium, magnesium, and iron.

Jerusalem artichoke has LDL cholesterol-lowering effects, reduces the risk of atherosclerosis, regulates blood pressure, and is also beneficial for people on a weight loss diet. It contains a lot of fibre, which provides a feeling of fullness and regulates metabolic processes. 

Jerusalem artichoke is widely used in the kitchen; it can, for example, replace potatoes. Simply steam or boil the tubers, and before that, it's worth immersing them briefly in cold water with lemon juice to prevent discolouration. The cooking process should be short, as the vegetable cooks easily.

You can make homemade chips from the tubers by cutting the vegetables into strips and frying them till golden in deep fat with a few garlic cloves. You can also make crisps by slicing the Jerusalem artichoke thinly or pancakes similar to potato pancakes. Sauteed in butter, the tubers are a delicious addition to meat and fish dishes.

Jerusalem artichoke can also be eaten raw. It tastes sweet and slightly nutty, similar to artichoke and Brazil nuts.