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.
- 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 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® 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 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 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 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 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 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 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 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 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 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 Ingredients: 1 cup sliced celery 1 cup sliced onion 2 tablespoons cooking oil 1 clove garlic, minced 2 cup chopped carrots 1 16-oz. package Sunchokes®, scrubbed and chopped 4 cup chicken broth 1 tablespoon lemon … Continue reading
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® 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 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 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 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 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 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
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 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 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 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
Peasant Omelet Ingredients: 1 tablespoon cooking oil 3/4 cup chopped Frieda’s Sunchokes® 1 medium zucchini, halved crosswise and thinly sliced 1 small tomato, chopped 2 Frieda’s Shallots, thinly sliced 1 tablespoon chopped fresh herbs (such as rosemary, basil, oregano, chervil … Continue reading
Nutritious Dinner in a Skillet Ingredients: 1 pound ground beef 1/4 cup Frieda’s Shallots, chopped 1/4 teaspoon garlic powder 1 16-ounce can tomatoes with juice, coarsely chopped 1 11-ounce package Frieda’s Blackeyed Peas, cooked, drained 1 1/2 cups Frieda’s Sunchokes®, … Continue reading
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
Cheese-Topped Vegetable Dinner Ingredients: 1 five-ounce package seasoned brown and wild rice mix Chicken broth or vegetable broth as liquid for rice 1 tablespoon grated Parmesan cheese 4 cups desired cut-up vegetables (choose from Baby Carrots, Water Chestnuts, Pearl Onions, Snow … Continue reading
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
Frieda’s Gaspacho Ingredients: 1 cup tomato juice 3 medium tomatoes, cut into wedges 1 green bell pepper, seeded and cut up 1 red bell pepper, or 4 Frieda’s Veggie Sweets, seeded and cut up 10 Frieda’s Pearl Onions, peeled and … Continue reading
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
Stir-Fry Vegetable Salad Ingredients: 8 ounce Frieda’s Sunchokes cut into 1/2-inch chunks Lemon juice 1 tablespoon rice vinegar or white vinegar 1 tablespoon soy sauce 1 tablespoon water 1/2 teaspoon sugar 1/8 teaspoon cayenne pepper 1/8 teaspoon black pepper Peanut … Continue reading