Though this plant, also known as Jerusalem Artichoke, Sunroot or Sunchoke, is making a revival, I have heard much negative press about this forgotten, yet increasingly popular root vegetable. Largely the negatives reside around the side effect of flatulence due to its inulin content (the same characteristic that has earned it the title of a nutraceutical) and the flavor.
Last night Ini and I made our first harvest of these tubers in the sunflower family. A wild plant to the Americas, they were first tended and selected by Native Americans in the eastern part of the continent, yet now they are popular all over the world after early Europeans brought them home with them.
We have already written about the plant and showed you some very sexy photos of the plant in bloom here so today I want to focus on the roots, their preparation towards the tastiest (and easiest) of dishes and ways we can reduce that fartaffect.
Because last night, let’s just say I was nearly gassed out of my house between Ini and the dog and my own digestive track was doing the rumble and “letting wind” — I have a personal stake in the matter.
And as their perennial nature of self propagation, ease of growing, and health benefits, I am not even close to giving up on this plant.
Digging them was like digging for treasure and as we collected the smaller heads and filled the hole with a big head and spread them around the property, we realized what an easy staple food crop this truly is.
Only, how to prepare it and reduce the gas?
As one article says,
I learned that indigestible polysaccharides such as inulin can be converted to digestible sugars by “acid hydrolysis.” In layman’s terms, that means bathing the inulin in something watery and acidic. Lemon juice, perhaps?
“Boiling Jerusalem artichokes in an acid such as lemon juice or vinegar will hydrolyze the inulin to fructose and small amounts of glucose,” Rastall advises.
Here’s another solution: Traditional fermentation-style pickling also removes sunchokes’ gaseous effects – while retaining their artichoke flavor. Gardening mavens Linda Ziedrich and Rose Marie Nichols McGee developed a game-changing recipe that yields completely gas-free Jerusalem artichoke pickles that keep all their wonderful crunch and taste.
Build Up A Tolerance
His fix for the overdose of inulin in Jerusalem artichokes? Build a tolerance. “Rather than avoiding all inulin, I suggest that people consume small quantities on a regular basis,” he notes. “Their gut microbiota will adapt – the proportion of beneficial bacteria will grow, while the gas-producing bacteria will diminish – and after a while they will be able to eat Jerusalem artichokes without discomfort.”
The Long Cook
In On Food and Cooking (2004 edition), page 307, Harold McGee indicates that the… erm… flatulent effects of sun chokes (also called Jerusalem artichokes) are due to complex fructose-based carbohydrates that are not digestible by humans.
> Long, slow cooking allows enzymes present in the fresh of the tuber will convert these fructose over time. McGee recommends 12-24 hours at 200 F / 93 C.
“About half of the remaining indigestibles can be removed by boiling in a large volume of water for 15 minutes.”
Harold McGee addresses this subject in his excellent book, The Curious Cook (1990). He explains the Jerusalem artichoke in great detail in the chapter titled, “Taking the Wind out of the Sunroot.” His conclusions are (a) the quantities of the responsible carbohydrate are somewhat dissipated during cold storage of a month or more.
As one of the other answers outlines: the most accepted remedy is cold storage or late harvesting. When left in the groud during the winter, the tubers transform the inulin, thus enabling us to effectively digest the Sunchokes. This means that if you are growing your own, you can just harvest the tubers on the day you eat them, provided you do so late in the season.
First Things First
This is so exciting. Ini and I dug up a bunch of sunroots today and last night and will be selling some on the @homesteaderscoop for SBD! We bought these from a reputable nursery and they are select varieties!
First things first, I have some wonderful fodder here to experiment with. I think, to start, we’ll try the fermented aspect. As you know, we’re going on a 10 day meditation retreat shortly and will start a couple batches of classic lactofermentation using these sunroot and some salt (and other herbs and spices, and perhaps vegetables, as the mood strikes.)
The sky is the limit when it comes to learning how to most effectively partner with perennial vegetables. One thing is for certain, I feel the joy of life moving through me as a I work with this plant and I feel the familiar happiness and wonder at thinking of all of the humans whose hands this vegetable has passed through and how it has traveled all over the world (via humans and yes of course rodents, which are known to move little tidbits around gardens everywhere– and the plant will grow from the smallest tidbit!)
How do you like to eat Sunroot? Start small and let our bodies, which aren’t used to high amounts of inulin, get up to speed with this nutraceutical and it sounds like we’ll be off to a better start.
Let me know your favorite ways to eat it in the comments below!