Frieda's Specialty Produce - Sunchokes


What is a Sunchoke®?

  • Also known as Jerusalem Artichokes, Sunchokes® are actually the edible roots of a special North American sunflower plant. They have a crisp, water chestnut-like texture when eaten raw, or a rich, starchy  texture when cooked and puréed. The flavor is nutty and slightly sweet with a hint of artichoke flavor.

How to Eat

  • Scrub clean, then peel and slice. Enjoy raw or boil and mash for soups and starch-based side dishes.


Health Benefits

  • Excellent source of iron and provides potassium
  • Sunchokes have a low glycemic index and are high in protein and the natural fiber called inulin that is considered a “pre-biotic,” which helps good bacteria grow in the digestive tract. Studies also show that Sunchokes may also help lower blood pressure and decrease cholesterol.

How to Choose

  • Choose tubers with smooth skins and no soft spots.

How to Store

  • Store refrigerated in plastic wrap for up to one week.

When are they in season?

  • September through May

Where are they grown?

  • Product of U.S.A.


Easy Sunchoke® Purée

Easy Sunchoke® Purée Ingredients 1 pound Sunchokes®, washed and well-scrubbed 1/2 cup chicken stock Salt and pepper, to taste Optional: 2 tablespoons butter, softened Special equipment: food processor Steps Peel Sunchokes, then cut into 1/2-inch cubes, and immediately place in … Continue reading

Roasted Sunchokes®

Roasted Sunchokes® Ingredients: 3 large Sunchokes® 3 to 4 cloves of garlic, peeled and left whole 2 tablespoons olive oil 1/2 teaspoon salt 1 sprig Fresh Rosemary, leaves removed Steps: Preheat oven to 425 degrees. Scrub sunchokes under cold running … Continue reading

Blue Cheese Dip with Jicama and Sunchokes

Blue Cheese Dip with Jicama and Sunchokes Dip Ingredients: 2 ounces crumbled blue cheese 1 cup sour cream 1/4 cup minced onion 1/4 teaspoon ground black pepper 1/8 teaspoon bottled hot pepper sauce Vegetables: 1 large Frieda’s Jicama 1 16-ounce … Continue reading

Sauteed Sunchoke® Medley

Sauteed Sunchoke® Medley Ingredients: 2 cups thinly sliced Sunchokes® Lime or lemon juice 2 tablespoons butter or margarine 1 1/2 cups sliced carrots 1/2 cup sliced onions 1 1/2 cups zucchini or yellow squash chunks (such as Baby Sunburst Squash) … Continue reading

Chicken Egg Rolls

Chicken Egg Rolls Ingredients: 2 teaspoons peanut oil 1/4 cup green onions, chopped 2 teaspoons Fresh Ginger, minced 1/2 cup uncooked chicken breasts, cut into thin strips 2 tablespoons soy sauce 1 tablespoon dry sherry 1/2 teaspoon pepper 2/3 cup … Continue reading

Wild Rice with Sunchokes® and Papaya

Wild Rice with Sunchokes® and Papaya Ingredients: 1 2-ounce package Wild Rice, soaked according to package directions 1/2 cup long-grain white rice, uncooked 1 1/3 cups chicken or beef broth 2 tablespoons cooking oil or olive oil 1 cup Sunchokes®, … Continue reading

Sunchokes Marinara

Sunchokes Marinara Ingredients: 1 pound package Sunchokes® 1 green bell pepper, seeded and chopped 2 green onions, sliced 1 clove garlic, rinsed 3 tablespoons cooking oil One 6-ounce can tomato sauce 1/2 teaspoon ground black pepper 2 teaspoons chopped Fresh … Continue reading

Sunchokes® in Cream Sauce

Sunchokes® in Cream Sauce Ingredients: 1 pound Frieda’s Sunchokes® 2 tablespoons each of butter and flour 1 ½ cup milk Salt and pepper to taste Grated Swiss cheese 2 tablespoons grated Parmesan cheese Steps: Wash sunchokes (scrub lightly), cut into … Continue reading

Sunchoke® Pickles

Sunchoke® Pickles Ingredients: 2 quarts cubed Sunchokes® 1 1/4 cups sugar 1 clove garlic 11/2 teaspoons tumeric 2 tablespoons pickling spice 1 quart white wine vinegar Steps: Make a brine using 1 cup of salt to 1 gallon of water.  Stir and let … Continue reading

Sunchoke® Tempura

Sunchoke® Tempura Ingredients: 2/3 cup all-purpose flour 1/2 cup cornstarch 1/4 teaspoon salt 1 cup ice water 1 egg yolk 2 egg whites, stiffly beaten 1/2 pound Sunchokes®, cut into 1/4-inch-thick slices Cooking oil for deep-frying Soy sauce or marinara … Continue reading

Sunchoke®-Carrot Pudding

Sunchoke®-Carrot Pudding Ingredients 1 16-ounce package Sunchokes®, peeled Lemon juice 6 medium carrots, peeled and thinly sliced 1/2 cup 1% milk 2 eggs 1 tablespoon lemon juice Peel of 1 lemon, shredded Salt and pepper to taste Lemon slices for … Continue reading

Light ‘N’ Creamy Sunchoke® Soup

Light ‘N’ Creamy Sunchoke® Soup Ingredients 1 cup sliced celery 1 cup sliced onion 2 tablespoons cooking oil 1 clove garlic, minced 2 cups chopped carrots 1  16-ounce package Sunchokes®, scrubbed and chopped 4 cups chicken broth 1 tablespoon lemon … Continue reading

Sunchokes® Crécy

Sunchokes® Crécy Ingredients: 2 medium (about 1 pound) Russet or White Rose potatoes, peeled and diced 3 large Sunchokes®, peeled and diced (about 1 1/2 cups) 2 large carrots, peeled and chopped 1/4-1/3 cup light cream 2 tablespoons softened butter … Continue reading

Mashed Sunchokes®

Mashed Sunchokes® Ingredients: 8-ounce (half pound) Frieda’s Sunchokes® 3 to 4 tablespoons milk 1/4 cup minced onion 1 clove garlic, minced 2 tablespoons buffer or margarine 1 tablespoon chopped fresh basil 2 teaspoons chopped fresh thyme 1/4 teaspoon salt 1/8 … Continue reading

90’s Vegetable Slaw

90’s Vegetable Slaw Ingredients: 2 cups shredded green cabbage 2 cups desired shredded vegetables (Frieda’s Jicama, Hot House Cucumber, Baby Carrots, Sunchokes®, or Purple, Green, or Baby Kohlrabi) 1/2 cup shredded red cabbage 2/3 cup chopped pecans or walnuts Red … Continue reading

Sunchoke® and Butternut Squash

Sunchoke® and Butternut Squash Ingredients: 1 2-pound Butternut Squash 1 1-pound package Sunchokes®, scrubbed 2 tablespoons softened butter or margarine 3 tablespoons milk 1 teaspoon shredded orange peel Salt and pepper to taste Orange slices for garnish (optional) Steps: Preheat … Continue reading

Tomato-Scented Sunchokes® with Rosemary and Parmesan

Tomato-Scented Sunchokes® with Rosemary and Parmesan Ingredients 4 tablespoons butter or margarine 1 1/3 cup finely chopped onion 1 1/3 cup finely chopped celery 12 tomatoes, cut into chunks 3/4 cup chopped parsley 1 cup water 2  6-ounce cans tomato … Continue reading

Sunchoke® and Potato Salad

Sunchoke® and Potato Salad Ingredients: 8 oz. Sunchokes® (about half of the 1-lb. package) 2 cups sliced cooked potatoes (such as Frieda’s Purple Potatoes, or Gourmet Potato Medley) 1/2 cup chopped celery 1/2 cup chopped red, green, or yellow bell … Continue reading

Sunchoke® Succotash

Sunchoke® Succotash Ingredients 2 tablespoons cooking oil 2 cups Sunchokes®, chopped 1 cup Lima Beans, cooked according to package directions, or frozen loose pack lima beans 1 cup cut Haricots Verts, or green or yellow wax beans 1 cup chopped … Continue reading

Sunchokes Baby Carrots and Leeks in Fresh Herb Sauce

Sunchoke Baby Carrots and Leeks in Fresh Herb Sauce Ingredients: 1 16-ounce package Sunchokes®, sliced 1 bunch Baby Carrots, trimmed and peeled 1 leek, white part only, sliced 2/3 cup chicken broth 1 1/2 teaspoons cornstarch 1 tablespoon Fresh Basil, … Continue reading

Eggplant Stew with Sunchokes®

Eggplant Stew with Sunokes® Ingredients: 1 14 l/2-ounce can chicken broth 1 small eggplant, peeled and diced 2 cups Frieda’s Sunchokes®, julienne-cut 1/2 cup chopped yellow onion 2 cloves garlic, minced 1 3-ounce package Frieda’s Dried Tomatoes 1 cup chopped … Continue reading

Snow Pea and Sunchoke® Salad

Snow Pea and Sunchoke Salad Ingredients: 1 8-ounce package Snow Peas or Purple Snow Peas 2 cups Sunchokes®, thinly sliced 2 tablespoons oil 1 tablespoon pimiento or red bell pepper, chopped 1 teaspoon soy sauce 1/4 teaspoon salt 1/4 teaspoon … Continue reading

Wild Rice and Sunchoke® Stuffing

Wild Rice and Sunchoke® Stuffing Ingredients: 2 tablespoons unsalted butter 1/2 cup finely chopped celery 1/2 cup finely chopped Shallots 3 cups lightly steamed Sunchokes®, cut into 1/2 inch cubes 1 1/2 – 2 cups cooked Wild Rice 1 apple, … Continue reading

Vegetables Olé

Vegetables Olé Do you wonder like we do what veggie to serve with your fave Mexican dish? Wonder no more. Here it is. And the secret isn’t in the vegetables, so we’ve given you lots to pick from. No, the … Continue reading

Sunchoke™ Purée with Slivered Black Garlic on Crostini

Sunchoke™ Purée with Slivered Black Garlic on Crostini Ingredients 1 pound Sunchokes™ 2 to 4 ounces, plus 1 tablespoon, extra virgin olive oil 1 head white garlic 1 tablespoon fresh lemon juice (try seedless lemon) 1 teaspoon water 2 teaspoons … Continue reading

Southwestern Veggie Medley

Southwestern Veggie Medley Ingredients: 2 tablespoons vegetable or peanut oil 2 cups Sunchokes®, peeled and chopped. 1/2 cup onion, sliced 1-1/2 cups Cactus Pads (thorns removed), Okra, or Haricots Vert cut into 1/2 inch slices or chunks 1/2 cup frozen … Continue reading

Crudites with Pesto Mayo

Crudites with Pesto Mayo Ingredients: 1 bunch fresh Frieda’s Basil, torn (1 cup leaves) 1/2 cup fresh parsley sprigs 1/3 cup Frieda’s Pine Nuts or walnuts 1/2 cup grated Parmesan or Romano cheese 1 large or 2 small garlic cloves, … Continue reading