Jerusalem Artichokes and Kale

You may have seen these gems packaged in your vegetable aisle and just assumed they were ginger and passed them right by! They are Jerusalem Artichokes or more commonly called sunchokes. They are not related to globe artichokes. They’re related to a specific species of sunflower and are used as a root vegetable.

While they resemble ginger in that they’re lumpy, bumpy and gnarled looking, their texture when cooked is more like a potato. Look for sunchokes that are plump and vibrant, not shriveled and avoid ones with a greenish tinge which indicates molding.

They are rich in potassium, vitamin C, iron and fiber and nourish the healthy bacteria in your intestinal tract. Be aware that they can cause gassiness in some people so, eat in moderation when you first try them. One cup is only 114 calories, has 3 grams of protein, no fat, 2.4 grams of fiber and only 26 grams of carbohydrate.

They are pretty difficult to peel because of their lumpiness and since most of the nutrients reside just below the skin (as with most vegetables), a good scrub with a vegetable brush and trimming any rough edges is sufficient! Once you cut them they begin to turn brown, much as apples do, so plunge them into a bowl of water with a squeeze of lemon juice or vinegar to prevent the oxidation. If you do cook them with the peels on, they turn a darker color because of their high iron content – not to worry.

Kale
Many experts consider kale to be one of the three healthiest vegetables together with broccoli and Brussels sprouts. All three of these vegetables are members of the Brassica family, which are often touted for their disease fighting power. Kale is actually a form of cabbage without leaves.

So what are those potent health benefits and disease fighting powers? It contains the same compounds found in broccoli that detoxify your liver of cancer causing chemicals we’re exposed to every day. It’s loaded with zeaxanthin and lutein, caroteinoids that reduce the risk of age-related macular degeneration and cataracts. It’s a good source of calcium and vitamin K1 – both needed for strong bones. Last but not least, it has lots of soluble fiber which helps lower cholesterol and it’s almost fat free, so it’s a great food if you need to lose weight.

Take a Step:

You can eat Jerusalem artichokes raw or cooked – I love slicing them onto my salad. They work well in stir fries and soften very quickly. You can bake or roast them. Simply coat whole sunchokes with a small amount of olive oil and bake at 350 degrees for 30-45 minutes turning halfway through, season with sea salt or any herb or spice of your liking. You can coarsely chop and steam them for about 10 minutes and mash. They make an interesting substitute for mashed potatoes.

Kale is a wonderful addition to soups and beans and adds a wonderful nutritional boost to those dishes. It’s a great side dish as well. The way I like to prepare it is the same way I make all my bitter greens. I wash them in cold water. Shake off most of the water. Heat a tablespoon or two of olive oil in a large pan. (You can also heat a few cloves of chopped garlic briefly to flavor the oil and even shake in some crushed red pepper for a little heat.) Saute the kale in the oil until they wilt. Add a small amount of chicken or vegetable stock to the pan, lower the heat, cover and simmer 15 or 20 minutes to allow them to fully cook and become tender.

Until next time, I wish you vibrant health! Ann