What Do Sunchokes Taste Like?
Though sunchokes look similar to ginger and can replace starchy potatoes in almost every dish, they differ in their taste, texture, and flavor profile. These have a mildly sweet, intense nutty flavor akin to water chestnuts, jicama, or hazelnuts. They offer a crunchy bite when eaten raw and render a smooth creamy texture when boiled or roasted. If you are wondering whether these sweet and nutty sunchokes provide you with any nutritional benefits, have a look at their nutrient facts detailed below.
What Is The Nutritional Value Of A Sunchoke?
Sunchokes add a range of macronutrients, vitamins, and trace minerals to your diet. According to the USDA, 1 cup (150g) of sliced sunchokes can benefit you with the following important nutrients (1). Nutritionally, sunchokes are a great source of iron, potassium, calcium, magnesium, potassium, and indigestible fiber. They are low in calories and make for a good substitute for potatoes and other starchy root vegetables. Sunchokes can be a good addition to appetizers or snack lists. They also provide you with a host of other benefits as seen below.
Health Benefits Of Sunchokes
Sunchokes are beneficial to our overall health in a few key ways. Some of them are:
May Act As A Prebiotic
Sunchokes are rich in inulin, which acts as a prebiotic and helps reduce inflammation and improves your metabolism and immunity. It is a polysaccharide, which, unlike sugar, doesn’t get absorbed by the intestine and proceeds to get fermented, stimulating the growth of beneficial bacteria such as bifidobacterium (2), (3).
May Be Used As A Diet Alternative For People With Diabetes
Sunchokes contain inulin, a carbohydrate that doesn’t get converted into simple sugars and hence helps keep the blood sugar levels in check (4). Sunchokes can be easily substituted for potatoes in most dishes. Other than adding their mildly sweet flavor, sunchokes can help make these dishes better by removing the starch component. This makes it a good food alternative for people with diabetes or with a risk of developing it. The Glycemic Index of sunchokes is low, which makes it a good food choice for those with diabetes. They don’t cause blood sugar levels to spike. They also may help prevent fatty liver.
May Help Lower Cholesterol
Along with keeping your glucose levels in check, the inulin content in sunchokes might also help lower your cholesterol levels. Animal studies have shown that oral administration of sunchokes inulin helps improve the serum levels of triglycerides, total cholesterol, and LDL cholesterol in hyperglycemic rats (5), (6). Though more research is warranted to establish the same for humans, this is a promising prospect indeed.
May Be Used As A Wheat Substitute
Sunchoke flour can be used in place of wheat and other grains for people allergic to them. It may make for a suitable alternative to wheat flour in a gluten-free diet. Sunchokes are available throughout the year and are at their peak during the fall and spring. These might also be available in various shades ranging from light brown to a slightly red or purplish color. Knowing how to select the right ones and adhering to proper storage practices makes it possible to use them for a longer time.
How To Select And Store Sunchokes
Selection
When it comes to choosing the best sunchokes, look for ones that are firm and clear-skinned without any soft spots or blemishes. Avoid the ones with wrinkled skin, green blotches, or sprouts. Large sunchoke tubers with minimal bumps or knobs are easier to work with and are more ideal for roasting. Larger ones also help you get uniform slices when you cut them.
Storage
Sunchokes, like any other root vegetables, do well when stored in a well-ventilated, cool, and dry place away from direct sunlight. They can also be wrapped in paper towels or sealed in ziplock bags and stored inside the produce drawer of the fridge. Raw sunchokes can easily last for a minimum of 3-4 weeks. They should be handled with care as they have thin skin and tend to bruise easily. Be careful not to wash them until you are ready to use them as the thin skin might get infected by mold easily. Once washed and sliced, they can be stored in a sealed container in the fridge for a few weeks. Cooked sunchokes can be kept in the fridge but should be consumed within 2 days. Canning or freezing sunchokes is not advisable as it might lead to a change in color, taste, or texture. More often than not, when you come across sunchokes in your supermarket aisle or the farmer’s market, you might tend to dismiss them just because you have no idea how to cook them. Let’s give you some know-how about the same and dig into these humble root vegetables right away.
How To Cook Sunchokes
Sunchokes can be had raw, boiled, or cooked into a variety of preparations. They are one of those versatile vegetables that can be easily included in your diet. There are a few things to keep in mind for the proper handling of sunchokes.
Sunchokes, being root tubers, tend to be soiled, with dirt lodged in the eyes and crevices of the bumps and knots. Remember to scrub them off clean under running water before consuming them raw or cooked. Sunchokes, just like apples and potatoes, tend to oxidize and change color when exposed to air. To prevent that, you can toss them with lemon juice before cooking. Peeling them can be tedious and is not required as the skin is thin and edible. Moreover, it’s easier to boil or blanch them first and then peel off the skin rather than peeling them raw.
Going further, let’s have a look at some of the common ways to relish sunchokes. Raw Sunchokes, like carrots or turnips, can be eaten raw. They have a nice crunch and nutty flavor to them. Once you wash and scrub them clean, you can then grate or thinly slice them to make for a crispy salad topper. You can also have them with a dip or hummus. You can leave the skin on if you want. Roasted – Roasting sunchokes with their peel on renders a sweet, caramelized crunch that goes well as any succulent main dish. Mashed – Well if you are a fan of mashed potatoes, chances are you would like the starch-free sweet option of sunchokes even better. Fried – Again, just like with potatoes, sunchokes can be fried. No matter whichever way you try them, sunchokes are an incredibly versatile vegetable that you can easily introduce into your mealtimes. Do sunchokes give you gas? The inulin (polysaccharides) in sunchokes may lead to gas when consumed raw. Are sunchokes healthier than potatoes? Yes. Sunchokes have a low glycemic index and are considered a healthier alternative to potatoes. Can you freeze sunchokes? Yes. You can freeze sunchokes.
