Easy Sunchoke® Purée
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
Peel Sunchokes, then cut into 1/2-inch cubes, and immediately place in pot of water to prevent browning. Bring pot of water to a boil and let Sunchokes cook until tender, about 20 minutes. Drain well.
Place cooked Sunchokes (and butter, if using) into food processor container and process until creamy, slowly adding chicken stock. Season with salt and pepper. Serve hot.
Source: Frieda’s Inc.
Analyzed to serve 6 without butter. Calories 40, Total Fat 0g, Saturated Fat 0g, Trans Fat 0g, Cholesterol 0mg, Sodium 10mg, Total Carbohydrate 9g, Dietary Fiber 1g, Sugars 5g, Protein 1g, Iron 10%
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
Preheat oven to 425 degrees.
Scrub sunchokes under cold running water and slice 1/4-inch thick. Add sunchokes and garlic to roasting pan or baking sheet, then toss with olive oil so bottom of pan and sunchokes are lightly coated. Add more olive oil a tablespoon at a time if needed to coat vegetables. Sprinkle with salt and rosemary. Bake 15-20 minutes until sunchokes are tender inside, like a roasted potato.
Analyzed to serve 4 with 3 ounces of sunchokes per serving: Calories 120, Total Fat 7g, Saturated Fat 1g, Trans Fat 0g, Cholesterol 0mg, Sodium 290mg, Total Carbohydrate 14g, Dietary Fiber 1g, Sugars 7g, Protein 2g, Iron 15%
Blue Cheese Dip with Jicama and Sunchokes
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
1 large Frieda’s Jicama
1 16-ounce package Frieda’s Sunchokes®
Peel and cut Jicama into dipper-sized sticks.
Wash Sunchokes®, trim off ends. Slice into 1/4-inch thick slices. Dip slices in a mixture of lemon juice and water to prevent darkening. Arrange slices on serving platter.
Combine all dip ingredients till well blended. Taste for seasoning, and spoon into a serving bowl. Serve with the vegetables.
Sauteed Sunchoke® Medley
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 fresh dill, or 2 teaspoons crushed dried basil
1/4 cup chopped parsley
2 tablespoons pimiento strips
1/8 teaspoon black pepper
Grated Parmesan cheese
Place sunchokes in a bowl of water to which a tablespoon of lemon or lime juice has been added. Set aside. In a large skillet melt butter; add onions and carrots and sauté vegetables for 5 minutes. Drain sunchokes, and add to the skillet with zucchini or yellow squash. Add dill, basil, parsley, and pimiento. Cover and cook for 5 to 7 minutes more. Season to taste with salt and pepper. Sprinkle with Parmesan before serving.
Analyzed to serve 4. Calories 140, Total Fat 6g, Saturated Fat 3.5g, Trans Fat 0g, Cholesterol 15mg, Sodium 45mg, Total Carbohydrate 21g, Dietary Fiber 3g, Sugars 11g, Protein 3g, Vitamin A 170%, Vitamin C 40%, Iron 20%, 645 mg Potassium.