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® Puree

Ingredients 1 lb. 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 a pot of … 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

Guacamole Superb with Sunchokes®

Guacamole Superb with Sunchokes® Ingredients: 2 one-pound packages Sunchokes® 2 avocados, peeled and mashed (preferably fresh California Avocados) 1 medium tomato, chopped (try with an Heirloom Tomato) 1/2 cup shredded cheddar cheese 2 tablespoons Anaheim Chiles, chopped (if using canned … 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 package Frieda’s Sunchokes® Lemon juice Steps: Peel … 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) 2 tablespoons chopped … Continue reading

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 think strips 2 tablespoons soy sauce 1 tablespoon dry sherry 1/2 teaspoon pepper 2/3 cup fresh bean sprouts, … 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

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 Rosemary, or … 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 ½ inch slices and … 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 salt dissolve. … 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 sauce for … Continue reading

Sundried Tomato Bread

Ingredients: 1 cup Frieda’s Marinated Dried Tomatoes, drained and cut into strips 2 1/4 cups milk 1/2 cup salad oil 2 tablespoons honey 4 slightly beaten eggs 5 cups all-purpose flour 2 tablespoons baking powder 2 tablespoons Italian herbs 1 … 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 garnish Steps … 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 juice 2 tablespoons chopped parsley … 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 or margarine … 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 teaspoon pepper … 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 or green cabbage … 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 oven to 375 F. … 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 paste 1/2 cup fresh chopped oregano, or 1 … 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 peppers Mayonnaise Dressing 1/3 … 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 red or … Continue reading

Sunchokes 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, chopped1 or 1 teaspoon crushed dried basil 1 tablespoon … Continue reading

Eggplant Stew with Sunchokes®

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 fresh tomatoes 2 medium … 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

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, peeled, cored and chopped 2 … 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 or chives) … 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®, thinly sliced Steps: Brown ground … Continue reading

Vegetables Ole’

Ingredients: 1/2 cup butter or margarine 1 Frieda’s Shallot, peeled and sliced 1 tablespoon Frieda’s Cilantro chopped 1 Fresh Frieda’s Serrano, Fresno, Yellow or Jalapeno Chileseeded and chopped 1 1/2 teaspoon chopped or 1/2 tsp. dried, crushed oregano 1/4 teaspoon salt 1/4 teaspoon ground … Continue reading

Cheese-Topped Vegetable Dinner

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 puree, topped with sliver of Black Garlic on Crostini

Ingredients: 1 pound Sunchokes 2 teaspoons Fresh Thyme 2 ounce – 4 ounce plus 1 tablespoon Extra Virgin Olive Oil 1 head Garlic 1 tablespoon Fresh Lemon Juice 3 cloves Black Garlic 1/4 cup Parsley Salt & Pepper Steps: Preheat … 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 halved 1/2 … Continue reading

Frieda’s Finest Won Ton Soup

Frieda’s Finest Won Ton Soup Ingredients: 2 tablespoons oil 1 tablespoon Fresh Ginger, minced 1/2 cup green onions and tops, minced (reserve 2 tablespoons of tops for garnish) 1/2 cup fresh mushrooms, minced 1 cup cooked shrimp, finely chopped 1/2 … 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 sweet corn, thawed … 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 oil for stir … Continue reading

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, quartered Grated peel of … Continue reading