Seasons/Availability
Sunchokes are available year-round.
Storage
Unwashed Sunchokes should be stored in a cool, dry place for up to two weeks. To store longer, wrap them in damp paper towels and keep in the refrigerator crisper drawer. They can also be peeled, cooked, and cooled for long-term storage. Cooked sunchokes should be covered and stored in an airtight container in the refrigerator for up to five days. When freezing sunchokes, blanch them first before plunging into ice water to stop the cooking process. Wrapped tightly they will last up to three months when frozen.
Preparation
Sunchokes are best eaten raw or lightly cooked as this helps to retain its flavor and texture. Before eating raw, rinse the tubers well and remove any dirt. Trim off the knobs with a paring knife for a smoother texture, or you can leave them on for crunchier bites. To cook sunchokes, wash thoroughly and cut into cubes or slices before adding to boiling water. Cooked sunchokes can be used in salads, stir-fries, soups and stews, or roasted as a side dish.
Nutritional Value
Sunchokes are an excellent source of dietary fiber, minerals such as iron and potassium, as well as vitamins A and C. They also contain prebiotics which assist in promoting healthy bacteria in the gut microbiome. Sunchokes are low in calories yet high in nutrition making them a great choice for those looking to watch their calorie intake.
Tips
Sunchokes can be substituted in many dishes as you would use potatoes. They add a unique flavor and texture to salads, soups and stir-fries. To reduce the gassy effects of sunchokes, try adding them to food that contains fat or oil such as olive oil, butter or cream sauces. This helps break down the starch in the tubers making them easier to digest.
