Seasonal ingredient of the week: Jerusalem Artichoke

IN SEASON: November - March

Despite its name, Jerusalem artichoke is not truly an artichoke, nor is it from Jerusalem. It is actually a variety of sunflower, looks similar to ginger and can be grown in the UK. The white flesh is nutty, sweet and crunchy, quite similar to parsnip or potato.

Raw Jerusalem artichoke is crunchy and quite similar to water chestnuts but if roasted they become creamy and rich, perfect alongside other winter vegetables.  

They also have a high level of inulin, which is a prebiotic, making them a great digestive aid and they have a much lower GI Index than potatoes, despite their similar taste and texture, so they won't cause blood sugar spikes.  

TIPS:

- To cook Jerusalem artichokes, simply parboil as you would potatoes then either fry or roast with drizzle of oil and sprinkle of salt.

- They also make for a rich, creamy soup - simply pan fry the artichokes with garlic and onion, then add stock, thyme and seasoning and boil until tender.  Finish with a few tbsp of coconut cream before blending. 

- You can also use them raw in salads - try them thinly sliced with radish, apple and fennel with a lemon and apple cider dressing for a winter slaw.

Recipe:

METHOD

1. Cook quinoa in 3 cups of water with a pinch of salt until the water has evaporated. Turn off the heat and put lid on the pot, leave to stand for 5 mins. 

2. Pick the kale off the stalks and then wash and dry the leaves. In 3 batches put the kale leaves into a food processor until it’s coarsely chopped. 

3. Chop the tomatoes into small cubes, then finely slice spring onions and mix all ingredients together in a bowl (quinoa, kale, spring onions, tomatoes, lemon juice, lemon zest, olive oil and salt).

Best served with home made houmous and falafel

KALE TABBOULEH
Serves 6

INGREDIENTS

- 300g kale
- 2 cups white quinoa 
- 2 tomatoes
- 2 lemons juice + zest
- 1 tsp salt
- 2 tbsp olive oil
- 1 bunch spring onion