Plant This Gut Healthy Food And Eat For Life!
Inulin fiber is a non-digestible or insoluble form of fiber that stimulates the growth/ production of bifidobacteria...essentially working as a prebiotic. Bifidobacteria are the good guys! This is the group of bacteria that is known for gut health, immune support, and many other health benefits. They fight harmful bacteria in the intestines and can prevent constipation. Apart from gut health, inulin can help regulate cholesterol, curb appetite, and is good for overall heart health. So how do you get inulin fiber naturally?? Many foods contain inulin but the one we will speak about today is Jerusalem Artichoke (Helianthus tuberosus).
Jerusalem Artichoke is a perennial plant in the sunflower family. It sets tall stems boasting with bright and beautiful yellow flowers the pollinators love. Despite the name, Jerusalem Artichokes have no relation to the common globe artichokes (Cynara cardunculus var. scolymus).
So what part do you eat?? The tubers!
Jerusalem Artichoke are ferocious producers. Plant them once and you have food for life. They produce abundant amounts of edible tubers. Some would say they are even invasive. If this concerns you, you could plant them inside of a plastic tote or some sort of secured bin. These are one of, if not THE easiest plant to grow. It requires a sunny spot and will tolerate just about any soil, even very poor soil. It's one of those plants you just put in and forget about until the frost when it is time to harvest. If you do plant it in-ground, to keep them tame just cut the plants that pop up out of the area you want them growing. Keep trimming them back and they will keep to the area you specified.
The tubers taste like a sweeter and nutty version of a white potato. They are quite delicious! They are also lower in carbs/sugars than the standard white potato when harvested prior to a frost. If harvested after the frost they convert more of their contents to sugars, making them even sweeter. My favorite way to prepare them is to scrub them clean, drizzle them in oil, sprinkle on some seasonings, then roast them.
Aren't they so interesting and pretty once they are all cleaned up??
There is almost no way you will manage to get all the tubers harvested and even a small little piece left behind will turn into a new plant next year. It is said that once planted, you will have Jerusalem Artichokes for life. Is that a bad thing?? ;) Not in my opinion.
As you see from the pictures above, we got a pretty good harvest for a first-year plant! We plan to try this recipe for ROASTED JERUSALEM ARTICHOKES {FETA + GARLIC DILL BUTTER} from Victoria's Table!
http://www.viktoriastable.com/roasted-jerusalem-artichoks-feta-garlic-dill-butter/
Now doesn't that look tantalizing!?
If you are in need of tubers to plant, check out our Etsy shop below!
Leave us a comment to let us know your favorite Jerusalem Artichoke recipe!!
@gardenjournal2019
With lots of love
~Bren
-Kindred Acres
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Being in Charge of Our Own Health: A Little Disclaimer | SteemPeak
I have never grown them, just the more common artichoke, I do love the flower they produce, I do however like the sound of these tubers, especially with garlic and dill xxxxx
We made some tonight...roasted with homegrown homemade pepper powder, homemade green onion powder, salt, olive oil, and a little smoked paprika. The last few minutes I put a little shredded cheese on top. It was soooo yummy. We had it along side of baked fish. I ended up not doing the garlic/dill recipe but I will on the next one.
They ferment really well, and lose some of their undesirability in terms of gaseous emanations that way. And they're pretty plants! I put red leaved cannas near them for a color splash all season long.
Thanks for the tip! How do you go about fermenting them? With an activator or just as you would cabbage for kraut? I don't really get gassy from them but I know some people do so this is good info! And anytime I can ferment something I'll give it a try because that is just added benefits.
I almost never use an activator, and use the jerusalem artichokes in veggie mixes. One teaspoon of salt for every pound of veggies, covered with water, in an airlock jar. 4-5 days. Add some whey or kraut juice (preferred for me) if you want to - changes the flavor. Easy peasy. They're really good fermented.
Good to know. Thanks! I'll try that with some of these. :)
We ferment them, like sauerkraut, very delicious and less gas! Also what we like best is you can harvest them from frozen ground in 50 cm snow! Amazing plant!
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Awesome! Good to know! You are the second person to suggest fermentation. I'll have to give that a try! Any special recipe you use?
We put 3 percent salt in spring water, like 30 gram in a liter. And then just pour it over vegetables in a large jar. We use carrots, cauliflower, green tomatoes, small cucumbers, celery root, and sunchokes of course!
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I planted three tubers this year, and got a grand harvest of one little tiny tuber. Relocated the plants to a place with more light and softer soil, maybe next year will be better. :) The flowers sure were pretty though.
Oh no! I've never had an issue growing them in various soil types. I'm sorry to hear you didn't get a big harvest! Hopefully next year you will. Talk to them. ;) It really helps. This harvest is from three smalllll tubers.
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I have just been researching a few plants with inulin for a mock coffee I make. But as much as I love the Jerusalem artichoke plant, i am not a fan of the tubers. I will continue to grow them in case of an apocalypse, however.
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Haha! You crack me up....in case of an apocalypse. As for other plants for mock coffee, chicory root is FABULOUS for this and has inulin. I LOVE roasted chicory root herbal coffee. :) We just tripled our growing space for it.
My issue with these is that they're so fiddly to prepare that I get lazy and don't bother. That meal looks delish, though, so I might give that a try.
My rabbits love the main plant and flowers, too. So none of it goes to waste here.
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If you just soak them in a bowl or sink or water for a few minutes the dirt kinda falls right off. Then give them a rinse and cut them up into pieces....rinse one last time and throw them on a sheet pan, drizzle with oil, and season. It's pretty easy.
I grow them here, but I react very badly to the inulin. So others get to enjoy them, and I get to enjoy the flowers. :))
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