How to Find, Choose, & Use

Jerusalem Artichokes

Helianthus tuberosus

The Basics

How-To Find/Choose/Prep

Cooking & Culinary Info

Nutrition & Science

What Is It?
A distinctive and underused tuber/root vegetable in the sunflower family (Asteraceae), native to North America.
Seasonality
FALL to EARLY SPRING
Flavour Profile
Starchy/sweet with a relatively crunchy texture
Other Names
English: Sunchoke, sunroot, earth apple
French: topinambour

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Jerusalem Artichoke FAQs

Are Sunchokes the same as Jerusalem Artichokes?

Yes! Jerusalem artichoke is the older name - the name sunchoke was first used in the 1960s to try to improve marketability.

Do Jerusalem Artichokes cause gas?

It varies from person to person, but for many, yes. Jerusalem artichokes are high in a type of fiber called inulin. This starchy polysaccharide tastes sweet, but can't be broken down by our digestive system. This means that it becomes food for bacteria in the gut, who feast on it and produce waste gases. The longer Jerusalem artichokes are stored, the more of their inulin is converted into easily digested fructose, making them less gas-provoking. For more on this, read the Health & Science note found below.

Are Jerusalem Artichokes Low-Carb/Keto/FODMAP?

This is a bit of a complicated question. While they are a starchy root vegetable, Jerusalem artichokes are interesting because of their high levels of inulin (an indigestible polymer of fructose). Fresh out of the ground, they're fairly low in carbohydrates, moderately ketogenic (especially for a root vegetable), and fairly high-FODMAP. They're a very low glycemic index food, with a score of 11 (compare this to the GI score of ~70-80 for potato). But as soon as their harvested and stored, the tubers begin converting the inulin to easily-digested fructose. As such, the longer the roots are stored, the higher in DIGESTIBLE carbohydrates they become. If stored long enough, Jerusalem artichokes can actually end up with a carbohydrate closer to that of a sweet potato.

How-To

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Find
Look for them at farmers’ markets and well-stocked greengrocers and grocery stores.
Choose
Look for smooth, unblemished tubers. They bruise easily, so don’t be put off by a few scuffs or dents, but do avoid obvious soft/dark areas and any fuzzy or badly wilted tubers.
Prep
Difficulty: Low to Medium - Jerusalem artichokes can be washed to remove any clinging dirt and used as-is. If you peel them (which many recipes call for) they can be a bit more work because of their irregular knobby shape. Chopped Jerusalem artichokes will begin to brown when exposed to air, so you may wish to toss them with a little lemon juice or vinegar.
Use
Frequently cooked and used like potatoes (e.g. in recipes, as a side, mashed, pureed, etc.). Jerusalem artichokes are also eaten raw in salads, etc. The skin is edible and relatively thin.
Store
Long term: Can be kept for several months in a cool, dark root cellar (or similar) in plastic bags, or in moist sand.
Short term: In a paper bag in the crisper drawer of the fridge for up to 10 days.
Jerusalem artichokes DO NOT freeze well.

Find - Jerusalem artichokes have seen an uptick in popularity in recent years, and have become somewhat more common in grocery stores. They can often be found in farmers’ markets or locally-focused grocers, as they help fill the winter produce gap.

Jerusalem artichokes are easy to grow in many different regions, and can be a very low-maintenance home crop. That being said, be cautious – the plants can be incredibly pernicious, bordering on weedy. Make sure you really like them before you grow them, as you may never get rid of them.

Jerusalem artichokes are in season from very late fall to early spring, but are increasingly available year-round thanks to storage techniques.

Use - Jerusalem artichokes have a distinctive, nutty, and surprisingly sweet flavour that persists regardless of preparation method. This sweetness can actually be a little cloying, so Jerusalem artichokes are often partnered with bitter or aromatic flavours in order to better balance a dish.

Jerusalem artichokes are edible raw (including the skin). That being said, some claim that the unpleasant gas-provoking characteristics of this vegetable are exacerbated when they are eaten raw and/or with the skin on.

A wide variety of cooking methods can be used. If cooked for a short period, the tubers will retain much of their original crunchy texture. Longer cooking will make them softer, allowing them to be pureed for use in soups or sauces.

Interestingly, Jerusalem artichokes are use to make a type of brandy-like alcohol in part of Germany.

Culinary Info

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Flavour Profile
Nutty/Starchy/Sweet - As with many other tubers, Jerusalem artichokes have a starchy consistency with a slightly nutty taste. They are also quite sweet for a vegetable thanks to the indigestible carbohydrate/fiber inulin.
Substitutions
From a purely culinary perspective (i.e. ignoring nutritional aspects), potatoes and well-cooked water chestnutsmake a decent substitute for the cooked tubers. Raw Jerusalem artichokes can be swapped out for raw (or lightly cooked) water chestnuts. Jicama and brazil nuts can make good, if unconventional, substitutes in some situations (see Substitutions note below for more).
Cuisines
Despite being important to First Nations North American peoples, Jerusalem artichokes have only recently become more popular in contemporary North American cuisine. They do have a longer history of use in France. Purees and mashes are particularly popular, but they’re surprisingly versatile and can be used in salads, baked dishes, soups, and much more.
Flavour Pairings
Raw: Nuts, salad greens, crisp fruits
Cooked: cheese, tomatoes and tomato sauce, roasted meats, milder savoury herbs.
Varieties
Sunchoke is the most common commercially grown and marketed variety, but there are numerous others varying in shape and colour (see Important Varieties note below for a list).

Jerusalem artichokes are themselves often used to replace other starchy ingredients.

For cooked substitutions, good options include cooked water chestnuts (less sweet, milder flavour), potatoes (softer and less sweet), and jicama (earthier, but sweet).

Raw Jerusalem artichokes can be swapped out for jicama or water chestnuts, both of which provide a degree of sweetness along with a crisp texture.

Brazil nuts are often compared to raw Jerusalem artichokes, making for a unique, if somewhat unorthodox substitution.

Numerous cultivars and varieties are available to growers, and a selection of these may be found in markets. Of the varieties listed below, Sunchoke is most likely to be encountered in commercial operations.

Thin-skinned varieties are popular for raw consumption or simple preparation. They include Sunchoke (the primary cultivar for commercial production), and Dwarf Sunray.

Several varieties are particularly friendly in the kitchen, as they’re easier to peel and/or heavier per tuber (meaning less time/waste from preparation). These include Fuseau and Red Fuseau (long, carrot-shaped varieties, easy to peel and popular in France), Mammoth or Mammoth French White (very large, early-yielding tubers), Sunchoke, and Stampede.

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Nutrition

Nutrition Facts

Jerusalem Artichoke - 100 g (3.5 oz)

Amount Per Serving

Calories 73 Calories from Fat 9

% Daily Value*

Fat 1g2%
Sodium 4mg0%
Potassium 429mg12%
Carbohydrates 17g6%
Fiber 2g8%
Sugar 10g11%
Protein 2g4%

Vitamin C 4mg5%
Calcium 14mg1%
Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.

Very low in carbohydrates(especially for a root vegetable), and moderately high in iron.
Top-To-Tail
The tubers of the plant are eaten, including the skin (if desired). No other part of the plant is commonly consumed.
GMO Status
Non-GMO
Health & Science
- Jerusalem artichokes are exceptionally high in inulin, which is an indigestible polymer of fructose responsible for their sweet flavour. Inulin is an important dietary fiber, and particularly important in diabetic diets - but do note that stored Jerusalem artichokes become higher in fructose over time!
- Inulin can’t be digested by humans, bacteria in the gut can go to town on it. These bacteria produce waste gases, meaning that a diet high in Jerusalem artichokes can lead to excess gas and (for some) intestinal discomfort.
- See Health & Science notes below for a more detailed explanation.
Organic vs. Conventional
Jerusalem artichokes are popular amongst small-scale organic farmers, especially thanks to their prolific growth-habit. Conventionally grown tubers are also fairly common. Because the plants are so hardy and resistant to pests, you can generally assume that very few pesticides have been used regardless of organic/conventional status.

Disclaimer - the information here is meant to act as a guide, and should not replace the advice of a trained medical professional.

Jerusalem artichokes are definitely a very healthy food, being low in calories and high in nutrients and fiber. The sweet-yet-low-calorie nature of the tuber is due to the compound inulin (click here for more information). This carbohydrate is a polymer of the simple sugar fructose, but it is not readily digested by humans, and only contributes minimally to our absorption of calories (though this changes the longer the tubers are stored - see below).

However, the fact that inulin is not broken down by our digestive system means that it is available to our gut biota (the organisms living in our intestines), and they will happily use it as a food source. This is both good and bad. On the plus side, inulin can contribute to gut health by promoting the activity and replication of good bacteria (effectively acting as a prebiotic). Because inulin replaces other starches in the tubers, it also makes Jerusalem artichokes an extremely attractive choice for diabetics or those looking to follow low-carb diets (compare the Jerusalem artichoke's glycemic index score of 11 to the ~70-80 score of potato). On the negative side, all that bacterial activity leads some people to experience a great deal of gas, or even intestinal distress.

The negative effects of inulin consumption vary a great deal from person to person, and may vary depending on preparation method or even the Jerusalem artichoke crop itself. Despite some famous opposition to Jerusalem artichokes from characters in history (including Samuel de Champlain), its intestinal effects are often over-exaggerated. Many people experience no problems with them whatsoever. If you’re concerned, try a small amount initially- preferably not on date night.

Lastly, it's worth noting that long-term storage of Jerusalem artichokes can change their nutritional profile considerably. When tubers are stored for a long period of time (i.e. in a root cellar), a great deal of the inulin found in them is converted to fructose. Fructose is easily absorbed by the body, meaning that the glycemic index (and related carbohydrate measures) increases considerably in long-term stored Jerusalem artichokes. This may be worth taking into account if you're purchasing

How to Find, Choose, & Use

Jerusalem Artichokes

Helianthus tuberosus

The Basics

What Is It?

Seasonality

Flavour Profile

Other Names

Jerusalem Artichoke FAQs

Are Sunchokes the same as Jerusalem Artichokes?

Do Jerusalem Artichokes cause gas?

Are Jerusalem Artichokes Low-Carb/Keto/FODMAP?

How-To

Find

Choose

Prep

Use

Store

Culinary Info

Flavour Profile

Substitutions

Cuisines

Flavour Pairings

Varieties

More Info

Nutrition

Top-To-Tail

GMO Status

Health & Science

Organic vs. Conventional

Jerusalem Artichoke Recipes

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