Health benefits of Jerusalem artichoke
- Jerusalem artichoke is moderately high in calories; provides about 73 calories per 100 g, roughly equivalent to that of potatoes. The root has negligible amounts of fat and contains zero cholesterol. Nevertheless, it's high-quality phyto-nutrition profile comprises of dietary fiber (non-starch carbohydrates), and antioxidants, in addition to small proportions of minerals, and vitamins.
- It is one of the finest sources of dietary fibers, especially high in oligo-fructose inulin, which is a soluble non-starch polysaccharide. Inulin should not be confused for insulin, which is a hormone. The root provides 1.6 mg or 4% of fiber. Inulin is a zero calorie saccharine and inert carbohydrate which does not undergo metabolism inside the human body, and thereby; make this tuber an ideal sweetener in diabetics and dietetics.
- Soluble as well as insoluble fibers in this tuber add up to the bulk of food by retaining moisture in the gut. Studies suggest that adequate roughage in the diet helps reduce constipation problems. Dietary Fibers also offer some protection against colon cancers by eliminating toxic compounds from the gut.
- The tuber contains small amounts of anti-oxidant vitamins such as vitamin C, vitamin A, vitamin E. These vitamins, together with flavonoid compound like carotenes, helps scavenge harmful free radicals, and thereby offers protection from cancers, inflammation and viral cough and cold.
- Further, Jerusalem artichokes are a very good source of minerals and electrolytes, especially potassium, iron, and copper. 100 g of fresh root holds 429 mg or 9% of daily-required levels of potassium. Potassium is a heart friendly electrolyte which brings reduction in the blood pressure and heart rate by countering pressing effects of sodium.
1kg lamb or chicken, cut into chunks
½ tsp ground ginger
½ tsp ground turmeric
pinch of saffron
lots of salt and pepper
light olive oil for frying
1 shallot or regular onion , grated
2 Cloves garlic, minced
1 small bunch of fresh coriander, chopped
1 crushed tomato
1 crushed tomato
500ml lamb stock or water
500g Jerusalem artichokes, peeled and sliced
a handful of green or red olives
1 tsp ras el hanout
2 preserved lemons, thinly sliced
Handful of green beans or as prefered
Toss the lamb pieces in the spices and season well. Choose a pot to cook the tagine in, preferably one with a good solid base and a lid but not too deep sided.
Heat the oil in the pot and brown the pieces of lamb or chicken. Add the grated shallot / onion, garlic, tomato, all the spice, coriander and cook together for a moment. Pour over the stock or water and bring to the boil. Turn down to a simmer and cook, uncovered for an hour or so or until the meat is soft and the liquid reduced slightly.
Lay the sliced artichokes over the top of the cooked meat. Depending on the size of your pot, this may become two or three layers. Put on the lid and cook slowly for almost an hour or until the potatoes are soft.
* Between each layer lay slices of preserved lemon and olives and season well. In my recipe I did not use lemon.