Jerusalem artichokes health benefits + scrumptious recipe ideas - Studio (2024)

by Carol Little R.H.

If you have been reading about my adventures with herbs and herb-infused meals, you may know that I confess to "potatoes are my favourite food". Yup. I don't eat them often but do REALLY enjoy from time to time! Here are two of my top fave recipe: Lemon Balm Potatoes and the BEST Warm Potato Salad.. Years ago, I discovered 'sunchokes'. They are known by many names ~ Jerusalem artichokes, may be the more official name. Not an artichoke and not from Jerusalem, but worth learning more about, for sure! Jerusalem artichokes offer health benefits! I finally took a couple of pictures and have written up my own personal 'go to' herb-infused recipes for this potato-like imposter (SO DELICIOUS!)

This gnarly little root veggie (Helianthus tuberosusis) packed with inulin, a non-digestible dietary fibre with excellent prebiotic properties. Inulin which contains fructans, essentially "food for good bactieria" (source)
These little guys make SUPER substitutes for diabetics and those who want to control blood sugar levels.
So good all 'round.
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Jerusalem artichokes health benefits:

  1. Good source of quality protein.
  2. Excellent source of iron.
  3. Can help to reduce blood pressure.
  4. Good source of potassium
  5. Packed with inulin,* a non-digestible dietary fibre with strong prebiotic properties.
    Inulin contains fructans, which feed 'good bacteria' in the gut. When we offer food for the good intestinal bacteria, we can help to inhibit the growth of harmful bacteria.

These "artichokes" are a low carb vegetable and can be a tasty addition to a keto diet. Artichoke hearts have 5.38g of carbohydrates per 100g serving (about 6%).

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Want to know all there is to know? Well, here's the wikipedia link.

I have a number of easy 'go to' ways to make these a part of my meals. Here's the latest -- and
oh so yummy side dish ~ (I have made a few times in the last month!!)

Jerusalem artichokes health benefits + scrumptious recipe ideas - Studio (3)

4.95 from 17 votes


Jerusalem Artichokes health benefits in a delicious roasted side dish:

EASY roasted 'sunchokes' SO easy + delicious. Add fresh or dried herbs + your favourite flavours. Nutrient dense + prebiotic for optimum gut health

CourseSide Dish


Keyword#keto, #realfood, Paleo, Vegan


  • 1-2poundsJerusalem Artichokes
  • 2tablespoonsolive oilor coconut, avocado
  • 1-2tablespoonsherbs^
  • Optional chili flakes


  1. Pre-heat oven to 375 F

  2. Wash the 'chokes' and roughly chop

  3. Gently toss them with your good oil of choice (in a medium bowl)

  4. Ensure all 'chokes' are lightly coated

  5. Spread onto a sheet pan lined with parchment paper, in a single layer

  6. Bake 10-12 minutes.

  7. Use a spatula or tongs to turn the 'chokes' over + mix around a bit.

  8. Add the herbs you have chosen to use, as well as the chili flakes if using.

Recipe Notes

^I use fresh when possible, but any herbal blend that is your own favourite, will work. The pictures here are with lemon thyme. I've used thyme, lemon balm, oregano, basil, marjoram, to name a few from my garden.

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I love to serve them raw with other veggies and a turmeric or dill dip.
We can toss sliced 'chokes' into any salads. Try slicing them and tossing them into a bowl with fresh lime juice, a dash of salt and cayenne pepper. SO good!
I've made soups and served 'em mashed as well.

I'm planning to grow this very interesting plant ~ did you see the gorgeous flowers? A friend mentioned that she enjoyed a harvest of 15+ pounds from just 3 plants! It is my understanding that I can grow it here in southern Ontario ~ will report back! Some folks say that, actually the best harvest is after there has been a light frost or even a light freeze AND that the 'chokes' harvested in cold weather are easiest to digest. I will need to look into that little detail.

So what is INULIN + why do we want to know more?

Inulin is a naturally occurring polysaccharide which converts to fructose in the stomach when hydrochloric acid (HCL) is present. Fructose then forms glycogen in the liver without requiring insulin which result in a slower rise in blood sugar. We call foods that contain inulin and cause these actions: lower glycemic foods.

This makes inulin rich foods a good choice for diabetics and hypoglycemics.

The bottom line? Blood sugar wont go up quickly as it does with sucrose-type foods, or sugar-based, like doughnuts and soda. Eating or drinking these things can result in a sharp spike in blood sugar, and if there is no protein to hold it steady, it can fall rapidly, or crash. Keeping the blood sugar even is good not only for diabetics, but for those trying to lose weight as well.

Inulin Rich Foods + Herbs

Many foods contain inulin. Some 3000+ of the foods we eat contain it. But what are the best sources of it? Here’s a list of some of the foods which contain the highest amounts of inulin:

  • Artichoke (globe)
  • Banana
  • Burdock Root
  • Chicory herb
  • Dandelion root
  • Garlic
  • Jerusalem Artichoke/Sunchoke
  • Jicama
  • Leek
  • Onion
  • Wild Yam

Stay tuned for more about these foods and of course.. herbs. We know that probiotics can be an important key in 'gut health'. Prebiotics can be an important part of our healing journey.

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Here's to health -- OUR health!
Green wishes, Carol xo

Reader Interactions


  1. lynn

    Now i have even more reasons to grow these in my garden!


  2. Robin L Harris

    Jerusalem artichokes are delicious! We have a big patch of them. But there is a reason they have the nickname, "fartachoke"! Go easy on them until you know how they will affect you! My son and I went a little overboard one day, and found out the hard way! :)


  3. Elaina

    So interesting! I've never heard of these before, but I will keep an eye out for them so I can fix them for my dad since they're lower carb. :)


  4. Anne Lawton

    I love sunchokes. They taste just like potatoes when roasted in garlic and oil. I didn't realize that they were a good source of protein. Thanks for sharing!


  5. Anya

    I've never cooked with Jerusalem Artichokes but always amazed at their health benefits. I believe they're also a good source of prebiotics. Have you found that to be true?


    • Carol Little

      Yes, for sure. I do mention that in the article. Inulin is a wonderful pre-biotic component in some foods!
      I hope you'll be on the look out for these and check 'em out Anya!!


  6. Megan Stevens

    Love sunchokes! Thanks for all this extra info about them!! Yay that they're a prebiotic food. I like the addition of red pepper flakes to the roasted recipe, yum! Can't wait to try your version!


    • Carol Little

      Thanks Megan. Hope you enjoy them as much as we do!!!


  7. ChihYu Smith

    I love artichokes! You always have a unique and super insightful approach to your recipes. I love it!


  8. Hope

    I love artichokes but don't eat them enough! We often have them in a herbal formula but forget that eating them can just be as good! This looks like a great simple way to enjoy them :)


    • Carol Little

      Hello again, Hope. There are different plants called 'artichoke' as a common name. Is this the one you have in a formula?


  9. Katherine G Beck

    Sunchokes are delicious and so many people don't even know about them! I puree them into a creamed spinach and it is amazing!


    • Carol Little

      Sounds delicious!


  10. Lynno Ozone

    Plant them somewhere that you will never move them. you will never get rid of them once you have them. They grow bigger in rich compost, loose soil. The smaller they are the more tedius they are to cook with.



    Wow, I learned new info about Jeruselum artichokes today! I love sunchokes and will definitely be making the recipe! Such a great but underused veggie.


  12. jennifer

    I've made sunchokes roasted this way once . . . so delicious. I wish I would see them more often at the market -- are they seasonal, do you know?


  13. Jean

    Wow, I never knew about all those amazing benefits! I definitely have to try some.


  14. Joni Gomes

    I always learn so much from your posts! I think I've only tried sunchokes once. Need to get some!


    • Carol Little

      Thanks Joni for your kind comments. We are addicted to these babies..


  15. Raia Todd

    I didn't realize Jerusalem artichokes were prebiotic! I'll have to keep on the lookout for them. :)


  16. Tessa Simpson

    I absolutely LOVE sunchokes...they are so darn tasty! I had o idea of all their health benefits, thanks!


  17. Emily Sunwell-Vidaurri

    I had no idea about all of their health benefits! So neat! I've never cooked with them, I've got to keep my eye out for some.


  18. linda spiker

    I have a recipe for scallops with sun chokes on my blog. I didn't know they were also called Jerusalem chokes or all their health benefits! Thanks Carol


  19. Shelby @Fitasamamabear

    I didn't realize they were a potassium source, that's awesome!


  20. Courtney Queen

    This is so interesting! I hate to admit that I've never cooked a Jerusalem Artichoke. But you have given me courage here. Thank you Carol!


    • Carol Little

      Thank goodness I am sending you some.. You give me courage.. often Courtney!
      They are SO GOOD!!!


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Jerusalem artichokes health benefits + scrumptious recipe ideas - Studio (2024)


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