Roasted Jerusalem artichokes (sunchokes)

Following a Swiss histamine list means that occasionally there will be foods that are available locally but which do not appear on the list. Jerusalem artichokes are one such food and I am happy to report that they appear to be a good, low histamine option. Care must be taken when eating them as the inulin can cause gas and gut pain. To avoid this, eat these only in very small amounts. 

ROASTED JERUSALEM ARTICHOKES (SUNCHOKES)

Jerusalem artichokes

Olive oil (or other tolerated oil)

Fresh thyme

Garlic cloves (optional)

1. Soak Jerusalem artichokes in very cold water for 15 minutes to loosen the dirt

2. Scrub Jerusalem artichokes very well, snapping off knobbly bits (don't discard them!) so that all dirt can be removed

3. Rub dry with a clean tea towel/dish towel to remove dirt residue

4. Cut into bite sized pieces and tip into a baking dish. 

5. Strip thyme leaves from the stalks and scatter over the top

6. If using, add a few unpeeled garlic cloves to the pan

5. Drizzle with enough oil to lightly coat and use your hand to rub it all over the vegetables

6. Cook in a moderately hot oven (200°C/390°F) for 20 minutes

7. Remove, turn with a metal spatula and cook for a further 15-20 minutes or until the insides are soft and the outsides are lightly brown and crunchy

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- The rating of Jerusalem artichokes is not listed by SIGHI but they are considered to be low histamine

- Garlic is rated 1

- All other ingredients are rated 0

0 - Well tolerated, no symptoms expected at usual intake 

1 - Minor symptoms, occasional consumption of small quantities is often tolerated 

2 - Incompatible, significant symptoms at usual intake 

3 - Very poorly tolerated, severe symptoms

Hot tips!

🔥 Eat in very small quantities. No matter who you are, the inulin in Jerusalem artichokes causes gas and bloating in anything greater than a small amount

🔥 To enjoy the garlic, squeeze it from its skin. Enjoy in small amounts

🔥Freeze in reusable zip lock bags. After a few hours in the freezer, separate the pieces and refreeze to avoid them clumping together