Artichokes, Jerusalem - Atihoka

There are two well-known varieties of artichokes - Jerusalem and globe artichokes.

There are subtle taste similarities, hence the similar name, however, they are quite different vegetables in terms of appearance, texture and preparation.

Jerusalem artichokes are tubers which look like knobbly potatoes. They are also called earth apples and are a species of sunflower native to eastern North America. They were first cultivated by the native Americans. Plants were taken to France in 1605 and by the mid-1600s, the Jerusalem artichoke had become a very common vegetable for human consumption in Europe.

What to look for

Firm, even coloured tubers with no blemishes.

Availability

Available: April to August

Store

Refrigerate in plastic bags for no more than 2-3 weeks.

How to prepare

Scrub to remove soil and remove any blemishes. Peeling is optional. Jerusalem artichokes discolour quickly, so after cutting to size, immerse in a bowl of water with a squeeze of lemon juice or a splash of white wine vinegar added.

Ways to eat

Mash cooked Jerusalem artichokes and make into a cream soup. Finely chopped artichokes can be added to soups or stir fries, or mashed with potatoes, carrots or turnips. Click here for recipes.

Cooking methods

Bake, boil, microwave, roast, steam.

Nutrition

Jerusalem artichokes are a good source of dietary fibre and folate, a source of thiamin and niacin and contain a dietary significant amount of potassium.

Nutrition table

ARTICHOKE, JERUSALEM  Boiled, drained   
Nutrition Information       
Serving size: 150g  
  Average Quantity
per serving
% Daily Intake per serve Average Quantity
per 100g
 
Energy (kJ/Cal) 122/30 1% 81/20  
Protein (g) 2.3 5% 1.6  
Fat, total (g) 0.2 0% 0.1  
 - saturated (g) 0.04 0% 0.03  
Available carbohydrate (g) 2.3 1% 1.5  
 - sugars (g) 2.3 5% 1.5  
Dietary Fibre (g) 4.8   3.2 A good source of dietary fibre
Sodium (mg) 5 0% 3  
Folate (µg) 134 67% 89 A good source of folate
Niacin (mg) 2.0 19% RDI* 1.3 A source of niacin
Thiamin (mg) 0.15 13% RDI* 0.10 A source of thiamin
Potassium (mg) 630   420 Contains potassium
Riboflavin (mg) 0.11 6% RDI* 0.07  
Vitamin A Equiv. (µg) 5 1% RDI* 3  
Vitamin B6 (mg) 0.11 7% RDI* 0.07  
Vitamin C (mg) 3 8% RDI* 2  
Vitamin E (mg) 0.3 3% RDI* 0.2  
Calcium (mg) 45 6% RDI* 30  
Iron (mg) 0.6 5% RDI* 0.4  
Selenium (µg) 0.0 0% RDI* 0.0  
Zinc (mg) 0.15 1% RDI* 0.1  
Percentage Daily Intakes are based on an average adult diet of 8700 kJ  
Your daily Intakes may be higher or lower depending on your energy needs.  
 *Recommended Dietary Intake (Average Adult)  
Source: FOODfiles 2018      

Retailing

Customers may not know how to use Jerusalem artichokes, so use the QR code on labels.

Store at 0-2ºC and 90-100% relative humidity.

Purchase Jerusalem artichokes with the New Zealand GAP logo.

Images

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