Micah Stanley
Whether as raw food, a side dish, or dessert: Jerusalem artichokes were long forgotten, but now they are back. The small tuber is not only a culinary highlight but also a great remedy. Because Jerusalem artichoke contains very specific dietary fibers that help to build up the intestinal flora, thus strengthening the immune system, promoting healthy digestion, protecting against gastrointestinal diseases, and helping with diabetes. It is worth getting to know the Jerusalem artichoke better.
Topinambur – The way to Europe
Jerusalem artichoke (Helianthus tuberosus), like marigold or chamomile, belongs to the daisy family. The root of the plant is also known as the Jerusalem artichoke. The plant or its tuber is also known as a potato, Jerusalem artichoke, eternity potato, tuber sunflower, or Indian tuber.
All these names bring us a little closer to the Jerusalem artichoke, because it grows underground like the potato, tastes a little like an artichoke, looks quite similar to ginger, is closely related to the sunflower, and was used by the indigenous peoples in Central, and North America Already valued as a food and medicine in pre-Columbian times.
People in Europe first became aware of Jerusalem artichokes in 1610. Thanks to the Jerusalem artichoke and its wealth of nutrients, French emigrants had survived famine and sent some of the small tubers back to their former homeland. The Jerusalem artichoke was named after the Brazilian Indian tribe Tupinambá, who had nothing to do with the tuber but happened to be visiting France when the tuber was extensively tested there.
Why the Jerusalem artichoke fell into oblivion
Since the Jerusalem artichoke was so popular in Europe, it was also cultivated there and was considered an important food and animal feed until the 19th century. Today the main growing areas are in North America, Asia, and Australia.
In addition, the tubers are commercially cultivated on a small scale in southern France, the Netherlands, Switzerland (e.g. in Seeland), and Germany (e.g. in Lower Saxony and Baden). For this reason, the Jerusalem artichoke is usually only available in organic shops or at weekly markets.
The reason why the Jerusalem artichoke has lost its importance is that since the middle of the 18th century it has been increasingly replaced by the more productive potato. This is partly due to the fact that the potato has a better shelf life, while the Jerusalem artichoke is best eaten within a few days of harvest.
In the meantime, however, the Jerusalem artichoke is experiencing a culinary renaissance, because it is not only particularly tasty but also contains a whole range of healthy ingredients.
Jerusalem Artichoke: A tuber rich in vitamins and minerals
Jerusalem artichoke contains many different vitamins and minerals that contribute to health, some of which are relevant in terms of meeting the recommended daily allowance (RDA). In 100 grams of Jerusalem artichoke z. B. round:
- 0.2 mg vitamin B1 (14 percent of the RDA): Vitamin B1 is important for carbohydrate and amino acid metabolism and the nervous system.
- 1.3 mg Vitamin B3 (7 percent of the RDA): Helps regenerate nerves, muscles, and skin.
- 4 mg vitamin C (7 percent of the RDA): Has an antioxidant effect by binding free radicals in the body and rendering them harmless.
- 4 mg iron (25 percent of the RDA): Is responsible for transporting oxygen in the body.
- 500 mg of potassium (25 percent of the RDA): Plays a crucial role in relation to fluid balance and the transmission of electrical impulses to nerve and muscle cells.
- 0.1 mg copper (7 percent of the RDA): Is involved in the formation of red blood cells and is important for the central nervous system.
Opinambur: The nutrients
The Jerusalem artichoke consists of about 80 percent water and contains practically no fat. With its 73 calories and high fiber content, the tuber is ideal for supporting weight loss. 100 grams of Jerusalem artichoke contain:
- 2 grams of protein
- 0.4 grams of fat
- 17 grams of carbohydrates
- of which 12 g fiber
The Jerusalem artichoke contains two special soluble dietary fibers that are of great medical value in many ways. As early as the beginning of the 20th century, researchers found that some foods are so healthy because they contain a particularly large amount of two specific substances: inulin – not to be confused with the hormone insulin! – and oligofructose (FOS). Jerusalem artichoke is one of these particularly inulin-rich foods.
There are around 16 grams of inulin in 100 grams of the tuber. According to experts, however, a dose of 8 grams of inulin per day is sufficient to have a prebiotic effect on intestinal function.
Jerusalem artichoke: Inulin and FOS ensure regular digestion
Inulin and FOS are used in Jerusalem artichoke and many other plants such as B. the chicory and the artichoke as a reserve substance that is stored in the plant and if necessary – z. B. in drought – is available.
Inulin and FOS are polysaccharide mixtures composed of fructose molecules and have similar nutritional properties. They are both characterized by the fact that the connections between said molecules are not broken down in the intestine, migrate through the small intestine untouched and then reach the large intestine intact.
The beneficial intestinal bacteria (especially the health-promoting bifidobacteria) are happy there because they can use and metabolize both inulin and FOS as food. Both substances are so-called prebiotics, which means that they serve as food for the beneficial intestinal bacteria, multiply their number and in this way promote a healthy intestinal flora, which in turn is known to be a prerequisite for staying healthy and alert.
Please do not confuse the term prebiotics with probiotics. The latter refers to the probiotic bacteria themselves, while prebiotics refers to the food for those bacteria.
A prebiotic effect can be seen in the intestines in that the stool weight and stool frequency are increased, so that – as several studies have now shown – people with constipation in particular can benefit from inulin and FOS.
Jerusalem artichoke: Prebiotics protect against gastrointestinal diseases
Prebiotics has the great advantage that they positively influence the composition of the intestinal flora by serving as a source of food for the beneficial bacteria and stimulating their growth in the intestine. It has now been proven that with the help of inulin and FOS, the proportion of bifidobacteria in the intestine can increase to over 80 percent.
According to research at the University of Toronto, taking a daily dose of just 5 grams of FOS resulted in a significant increase in bifidobacteria in just 11 days. These tiny intestinal dwellers contribute to our health, as they z. B. inhibit the proliferation of pathogenic bacteria and viruses, strengthen the immune system and effectively protect against gastrointestinal diseases such as colon cancer.
Jerusalem artichoke keeps bones healthy
Jerusalem artichoke’s prebiotic ingredients also help increase the absorption of certain nutrients. Belgian researchers from the Cargill R&D Center Europe have found that inulin and FOS increase calcium absorption and significantly improve its utilization.
100 child took part in the study. The scientists found that the improved utilization led to an increase in the calcium content in the bones on the one hand and to an increase in bone density on the other.
Especially in childhood, it is particularly important to prevent a lack of calcium, since the “bone bank” is filled up at a young age, from which one then draws in adulthood. The researchers also stated that inulin is particularly effective when combined with FOS and represents a real possibility to prevent diseases such as osteoporosis in the long term.
Topinambur: The diabetic potato
The Jerusalem artichoke is also known as the “diabetic potato” because it has long been used in traditional medicine to treat such symptoms. This is due to the fact that Jerusalem artichoke has little effect on blood sugar levels. At the same time, inulin promotes healthy intestinal flora and this in turn protects against type 1 and type 2 diabetes), as we have already explained here: Probiotics in diabetes and diabetes caused by diseased intestinal flora
For example, Canadian researchers from Alberta Children’s Hospital found in 2016 that patients with diabetes have altered intestinal flora compared to people without diabetes, which can be associated with increased permeability of the intestinal mucosa, inflammation, and insulin resistance.
The study involved children and adolescents between the ages of 8 and 17 who had had type 1 diabetes for at least a year. Some of the children received a prebiotic (8 grams a day of a mixture of inulin and FOS) for 12 weeks, while others received a placebo.
The researchers came to the conclusion that the prebiotic preparations change the intestinal flora, inhibit inflammation, improve the permeability of the intestine and in this way lead to better blood sugar control, i.e. lower risk of diabetes. However, if the blood sugar level is now stabilized, the pancreas and liver are relieved and the risk of diabetes continues to decrease.
In addition, regular consumption of Jerusalem artichoke is said to lower cholesterol and blood fat levels and help with weight loss, which further reduces the risk of type 2 diabetes. The dietary fiber it contains swells up when you drink enough fluids, counteracting cravings and causing a quick and intense feeling of satiety. You eat less, losing weight is easier and the risks of chronic diseases associated with being overweight are reduced.
Topinambur in folk medicine
The Jerusalem artichoke has long been used successfully in folk medicine in different cultures to treat various diseases and to alleviate various ailments and, apart from diabetes, has proven itself in the following other areas:
- Gastrointestinal complaints (e.g. increased gastric acid production)
- rheumatism
- weakness and insomnia
- Dry skin and eczema
In traditional medicine, not only the tubers but also the leaves and flowers of the Jerusalem artichoke are used. In the meantime, numerous studies have already confirmed that the polyphenols contained therein have antioxidant, anti-inflammatory, and cancer-preventive effects. The Jerusalem artichoke leaves have already been confirmed to have great potential as an antioxidant.
In addition, laboratory tests have shown that the leaves contain other secondary plant substances (e.g. sesquiterpene lactones), which act against pathogenic bacteria, viruses, fungi, and tumors.
Jerusalem Artichoke: The Applications
Unfortunately, very few people know that the Jerusalem artichoke – both its leaves, stems, flowers, and tubers – enables numerous medicinal uses. We would like to briefly introduce five of them to you.
Topinambur bath
If you suffer from dry skin, a Jerusalem artichoke bath can provide relief. Pour around 500 grams of fresh or 150 grams of dried stems and leaves with 3 liters of hot water and let the infusion steep for a few hours. Then strain the infusion and pour it into your bath water.
Jerusalem artichoke edition
A pad can also be useful for skin problems and rheumatism. Finely grate a fresh Jerusalem artichoke bulb and spread the mass on a piece of gauze. Place the pad on the affected skin area for 20 minutes twice a day.
Jerusalem artichoke cure with fresh tubers
If you have gastrointestinal problems, it can be helpful to eat a fresh, unpeeled Jerusalem artichoke tuber before each meal. The application period is 2 to 4 weeks.
Jerusalem artichoke: drinking cure
Press the fresh tubers and take the Jerusalem artichoke juice twice a day before the main meals. The application period is between 2 and 3 weeks.
Jerusalem Artichoke Blossom Tea
Boil 4 fresh Jerusalem artichoke blossoms with about half a liter of water and let the tea steep overnight. Then strain the tea and drink it throughout the day for 2 weeks. The tea acts z. B. in exhaustion and nervous restlessness.
Jerusalem artichoke for fructose intolerance and sensitive intestines
Since the bacteria in the large intestine break down the fiber inulin and break it down with the formation of gas, some people – especially those with sensitive intestines – react to Jerusalem artichoke with bloating or even stomach ache. If you are not used to a high-fiber diet, it is advisable to gradually get your body used to it.
Furthermore, if you have fructose intolerance, you should carefully test how well the Jerusalem artichoke tubers are tolerated. Like other foods with fructose, people with hereditary fructose intolerance should avoid it altogether.
Jerusalem artichoke: purchase and storage
The Jerusalem artichoke is a typical winter vegetable that is in season from October to May. As mentioned at the beginning, the tubers are relatively rarely offered in stores and are primarily available in organic shops or vegetable markets. In German-speaking countries, however, there are more and more supermarkets where they can be bought.
There are many different Jerusalem artichoke varieties – e.g. B. Good Yellow and Red Zone Ball – the color of the shells range from reddish, purple, and brown to whitish and yellow. Varieties with light skin are characterized by a very fine taste.
Jerusalem artichoke tubers do not store as well as potatoes because they lose water more quickly and shrink as a result. However, the freshly harvested tubers can easily be stored in the refrigerator or in the cellar for around 2 weeks. It is recommended to keep the tubers unwashed and to wash off the soil before processing.
However, you can increase the storage time to up to 3 months if you put the tubers in a box filled with sand, cover them with about 5 cm of sand and store them in a cool, dark place in the cellar. It is important that the long, thin roots are not removed.
The Jerusalem artichoke can also be frozen perfectly. You can blanch the peeled tubers briefly in boiling water before freezing without any loss of quality.
Cultivation: Jerusalem artichoke in the garden and flower pot
What’s better than vegetables from your own garden? In terms of soil composition and location, the Jerusalem artichoke is one of the undemanding plants that feel particularly comfortable on loose, slightly sandy soil.
In addition, the plants prefer a partially shaded to a sunny location. The bright yellow flowers are a real eye-catcher and provide an appealing splash of color in autumn. The flowering period lasts from September to October.
However, it can be problematic that the Jerusalem artichoke spreads very quickly in the garden – if you don’t eat it up quickly enough – because it then forms many tubers underground. To prevent uncontrolled spread, the Jerusalem artichoke should either be eaten regularly or grown in pots.
In contrast to the potato, the Jerusalem artichoke is hardy and will sprout again the next spring without any action.
Jerusalem artichoke: the preparation
The Jerusalem artichoke is not only healthy but also convincing in culinary terms. As far as the taste is concerned, opinions differ: some people are reminded of chestnuts or parsnips, others of artichokes or asparagus. In terms of consistency, there is a similarity to crunchy kohlrabi.
The Jerusalem artichoke demonstrates diversity when it is prepared. It can be eaten raw or cooked, with or without the skin. It is important that the tubers are thoroughly washed under running cold water with a vegetable brush. Since the Jerusalem artichoke has a very thin skin, it is difficult to peel. It is easier if the tubers are blanched briefly, quenched in cold water, and then skinned like a jacket potato.
Since the peeled and sliced Jerusalem artichoke turns brown very quickly, like a peeled apple, you should process it quickly. You can delay discoloration by adding lemon juice.
The Jerusalem artichoke is in no way inferior to the potato and can convince both as a solo artist and as a supporting actress across the board. The big advantage is that the Jerusalem artichoke tubers taste wonderful even when raw and – mixed, grated, diced, or sliced – are ideal for a salad or a raw snack.
You can also use the tubers to make a delicious soup, casserole, vegetable stew, or puree. However, the nutty-sweet taste is best appreciated when the Jerusalem artichoke is fried. If you prefer a healthy snack, then simply cut the bulbs into wafer-thin slices, drizzle them with a little olive oil, and put them in the oven until they are done (about 20 minutes at 200 degrees) – there are no better chips!
The Jerusalem artichoke can even be used in bread, baked goods, fruit salad, compote, and desserts. And don’t forget to season: the tubers harmonize perfectly with nutmeg, parsley, thyme, marjoram, chili, turmeric, and mint.
