What are the benefits of Jerusalem Artichokes?
Better digestion: Prebiotics are carbohydrates that your gut cannot digest, so they become food for healthy bacteria in the gut. When you eat Jerusalem artichokes, its prebiotic properties help healthy bacteria grow, which in turn, helps digestion.Most of the gut-healing power found in Jerusalem artichokes comes from one prebiotic in particular – inulin. Inulin is a fructan (a chain of fructose molecules) that the gut bacteria use to produce short-chain fatty acids, which nourish colon cells to aid digestion and promote gut healing.
Balanced microbiome: The gut-healing, digestive benefits of sunchokes help to balance your microbiome, the trillions of bacteria, fungi, parasites, and viruses that work together to promote the daily operations of your body. A diverse and balanced microbiome not only supports healthy digestion, but boosts your immune system, helps protect against illness, improves metabolism, reduces inflammation and contributes to maintaining a healthy body weight.
Lower blood sugar and pressure: The inulin found in Jerusalem artichokes can help lower blood sugar and reduce fasting insulin in those with type 2 diabetes.High levels of potassium found in sunchokes make them an effective, natural remedy for high blood pressure. Potassium helps balance levels of excess sodium consumed in foods found in the typical American diet, a common contributor to high blood pressure. Lower blood pressure can have long-term health benefits, like fewer heart attacks, strokes, and a lower risk of death from heart disease.
Reduce cholesterol: The soluble fiber found in Jerusalem artichokes can help lower cholesterol by reducing the amount of LDL (“bad”) cholesterol found in the body.Regular consumption of Jerusalem artichoke or its extract not only helps to reduce bad cholesterol, but may boost HDL (“good”) cholesterol in adults with high cholesterol.
Enhance immune function: The Jerusalem artichoke is filled with antioxidants like vitamin A, C and E, along with flavonoid compounds like carotenes. These compounds help remove free radicals from the body, helping to protect against disease and illness
THIS WEEK'S RECIPE:
Smashed Sunchokes With Thyme-Butter
Ingredients
1 pound sunchokes, rinsed and trimmed of any dark spots
Kosher salt
1 1/2 tablespoons (20ml) olive oil
2 tablespoons (1 ounce; 30g) unsalted butter or vegan butter.
Large pinch of thyme leaves
Flaky salt
Directions
In a medium saucepan, cover sunchokes with 1 inch cold water. Season generously with salt (the water should taste nicely salted, as if you were seasoning soup). Set over high heat and bring to a boil, then reduce heat to maintain a gentle simmer. Cook until paring knife inserted into a sunchoke meets little resistance, about 10 minutes; be careful not to overcook.
Drain sunchokes using fine-mesh strainer or colander. When cool enough to handle, place sunchokes on work surface or cutting board. Working 1 sunchoke at a time, use the bottom of a heavy skillet to press firmly on each sunchoke until it is flattened but still in one piece; take care not to press so hard that the sunchokes break apart In a large cast iron skillet, heat oil over medium heat until shimmering. Add sunchokes in a single layer and cook without moving until well browned about 3 minutes. Flip sunchokes, then add butter to the pan and allow to melt. Add half of the thyme to the melted butter and continue to cook, spooning butter over sunchokes, until browned on the second side, about 3 minutes longer. Transfer sunchokes to a serving plate and spoon the thyme butter on top. Garnish with remaining freshly picked thyme leaves and sprinkle with flaky salt. Serve immediately.
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