NutrEATion

Jerusalem artichokes are nothing like the globe artichoke, they are from North America and are a root vegetable. It looks like a cross between a small new potato and root ginger and has quite a unique earthy taste.

Jerusalem artichokes are a great addition to your diet as they are one of the preferred foods for the good, beneficial bacteria in your gut. This beneficial bacteria keeps the bad bacteria in order, keeps our gut wall healthy and they make some of our vitamins. When there is an imbalance you can be susceptable to all sorts of gut problems such as IBS. If you think your gut is not as healthy as it should be contact me at Helen@nutreation.co.uk and we can discuss whether a nutritional therapy consultation could be helpful for you. In the meantime add some jerusalem artichokes to your meals:

Jerusalem artichoke stir fry (by James Martin)

Ingredients
1 tbsp olive oil
2 shallots, finely sliced
1 clove garlic, finely sliced
4 Jerusalem artichokes, very finely sliced
salt and freshly ground black pepper
½ lemon, juice only

Method
1. Heat a frying pan until hot, then add the olive oil.
2. Add the shallots and garlic and stir-fry for one minute.
3. Add the artichokes and stir-fry for a further 1½ minutes.
4. Season with salt and freshly ground black pepper and a squeeze of lemon juice.
5. Serve immediately.

Cream of Jerusalem artichoke soup

Ingredients (makes enough for 4)
1.2kg jerusalem artichokes, peeled and sliced
100g butter, plus a knob extra
2 medium onions, peeled and finely chopped
1 stick of celery, finely chopped
2 cloves of garlic, crushed
2 litres of decent chicken stock
Salt and pepper
100ml double cream
2 handfuls of parsley, finely chopped
As you peel and slice the artichokes, drop them into a bowl of water into which you’ve squeezed half a lemon – it stops them going brown.

Method
1. Melt the 100g of butter in a big saucepan and gently cook the onion, celery and garlic until they soften.
2. Add the sliced jerusalems and the stock. Bring to the boil,
3. Simmer for 30 minutes or until the jerusalems are totally soft.
4. Take off the heat and, using a blender or stick blender, whizz until smooth. Season, stir in the cream and parsley and the extra knob of butter, and serve – it should be hot enough. If you want to reheat it, don’t let it

I was asked yesterday whether vegetables are best cooked or raw, its a great question as there does seem to be conflicting information in the press.

Raw vegetables contain enzymes that are needed by the bodyy to breakdown other foods and cooking can destroy these enzymes. Some vitamins are also destroyed by heat. On the other hand, some nutrients can be enhanced by cooking, particularly carotenoids found in carrots, tomatoes, broccoli and spinach. Research has shown that while you might absorb 3 – 4% of the carotenoids in a raw carrot, that can increase to 15-20% if the carrots are cooked and mashed.

So what should you do? Well as with most things, the best thing as always is moderation. Ensure that you have both raw and cooked vegetables in your diet each day. To get more ideas of how you can use different vegetables in your meals and snacks everyday, why not book onto the next “Eat for Health” course starts again in September, email Helen at Helen@nutreation.co.uk.