Health Benefits of Sunchokes

HEALTH BENEFITS OF SUNCHOKES

FOOD AS MEDICINE:
There are many health benefits of sunchokes! Known as a member of the sunflower family, this knobby ginger lookalike can be found in a tan or yellowish hue through a reddish purple. When raw, sunchokes have a nutty flavor and crunchy texture. Store sunchokes in a cool, dark place with proper ventilation. This root vegetable can also be stored in a paper bag or in a sealed container.

Many recipes don’t specifically call for a sunchoke, but would benefit from their crisp texture and nutty flavor. Looking to replace the jicama, water chestnuts, or almonds in your recipe? Substitute those with raw tuber. For a fresh take on the sunchoke, chop them up and add them to salads, dips, salsa, chutney, or light marinades. Saute, roast, or bake them to add as an accompaniment to grilled poultry or fish.

Sunchokes are delicious mashed! Give this recipe for Sunchoke Yukon Gold Mashers a try.

INGREDIENTS:
1 cup chicken stock
1 ½ cup reduced fat milk
Sea salt and black pepper to taste
2 tablespoons thyme leaves
3 lb. (6 large) Yukon gold potatoes
1 lb. (about 8) sunchokes, peeled
¾ cup cultured yogurt
1 bunch fresh chives, chopped
Sour cream

DIRECTIONS:
Preheat the oven to 450 degrees. Grease baking dish with butter. In a small saucepan, combine the stock with 1 cup of milk, sea salt, and black pepper to taste. Bring to a boil, then remove from heat. Slice the gold potatoes and sunchokes into ⅛-inch slices. Place a ½-inch layer of potato slices into the prepared dish, sprinkle lightly with a couple of teaspoons of thyme. Scatter half of the sunchoke slices over the top, then pour on a cup of the stock mixture. Repeat these layers once again. Finish with another layer of potatoes, sprinkled with a couple teaspoons of thyme. Drizzle the remaining milk on top. Bake uncovered for 20 minutes, then reduce the heat to 400 degrees. Cook for 40 minutes or until fork tender. Rest at room temperature before serving. Garnish each serving with a dab of sour cream and fresh chives.

Both delicious and nutritious, sunchokes make for a great addition to your favorite recipes. Give this recipe a try and share your thoughts on Twitter!

For more delicious food-as-medicine inspired recipes, pick up a copy of my Naturally Nourished cookbook!