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ALISON GATT - BA [Hons], BSc, Dip ION, mBANT CNHC  


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11.2.2016

Vegetable of the month - Jerusalem Artichokes


This wonderful, nutty flavoured tuber can be boiled, mashed, steamed, baked or fried! It is a versatile vegetable giving you an abundance of energy thanks to its slow releasing storage of inulin (not sugar). This vegetable is ideal for anyone trying to lose weight or suffering from diabetes and insulin resistance. Actually, it is the soluble fibre of the inulin that makes this plant a good source of ‘prebiotics’ which feeds our ‘good gut bacteria’, aids detoxification of toxins and helps lower cholesterol! .

However, it is this same composition that also makes this vegetable notorious for inducing wind! Therefore, I would suggest starting with small quantities and building up!

 

For all those non-beef eaters out there, Jerusalem artichokes are a great source of iron. In fact, it contains 42% of the RDA, providing yet another great reason to add this simple, understated veg to your shopping basket!


Here's one of the many ways of cooking it. (Jamie Oliver recipe)
Ingredients;
600g Jerusalem artichokes – peeled and chopped into chunks
olive oil or flavour free coconut oil
a few bay leaves
2 cloves of garlic – crushed
1 splash of white wine vinegar
salt and pepper


Method;
Gently fry the Jerusalem artichokes until golden on both sides in a pan with a lid. Add the bay leaves, garlic and vinegar, season with salt and pepper and place the lid on top. Gently cook for about 20 mins. Remove the lid and bay leaves and cook the chunks/slices for a few more mins until crispy! A lovely dish with both fish and meat.




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