Jerusalem artichoke warm salad
If you’ve never cooked with Jerusalem artichokes, also known as sunchokes, let this recipe be your delicious invitation into the world of this forgotten root vegetable. Though underused in modern kitchens and cuisines, this humble tuber is a powerhouse of prebiotic fiber—and a secret ally for gut health, digestion, and vibrant energy, especially for women.
As a women’s health practitioner passionate about gut health and hormone balance, I’m always looking for nutrient-dense, easy-to-make meals that taste amazing while working behind the scenes to support your body. This warm, fiber-rich salad does all that—and more.
Why do Sunchokes Deserve a Spot in Your Kitchen? Sunchokes contain a special type of fiber called inulin, a prebiotic that feeds your gut bacteria and supports microbiome diversity. This makes them excellent for digestion, nutrient absorption, immune support, and even mood regulationthrough the gut-brain axis.
Inulin helps:
Improve bowel regularity
Lower inflammation
Support blood sugar balance
Nourish your beneficial gut flora
The best part? Sunchokes are easy to grow, inexpensive, and beautifully versatile in the kitchen. Their slightly sweet, nutty flavor pairs well with both roasted and sautéed vegetables, and they crisp up beautifully in the oven—just like in this recipe.
Prebiotics are carbohydrates that your gut cannot digest and absorb, so they become food for healthy bacteria in our gut. When you eat Jerusalem artichokes, their prebiotic properties help the good bacteria grow, which in turn, helps your overall health.
ATTENTION - you might get a little bloated and gassy but it is a good sign of your friendly gut bacteria being happy and thriving. I recommend ou try sun chokes at least once in your life!
RECIPE
Ingredients
1 lb sun chokes (Jerusalem artichokes), thinly sliced
25 Brussels sprouts, shredded
½ red onion, julienned
1 fennel bulb, thinly sliced
1 handful fresh dill, chopped
Arugula, as needed
1½ tsp pink Himalayan salt, divided
½ tsp garlic powder
½ tsp ground black pepper
1 tsp lemon pepper
2 Tbsp avocado oil, divided
Instructions
Roast the sunchokes: Toss the sliced sun chokes with 1 tablespoon of avocado oil, ½ teaspoon of pink Himalayan salt, and the lemon pepper. Spread on a baking sheet and roast at 400°F for about 30 minutes or until crispy and golden.
Sauté the vegetables: Heat the remaining 1 tablespoon of avocado oil in a large skillet over medium heat. Add the red onion with ½ teaspoon of salt and sauté for 2 minutes.
Add the fennel: Stir in the sliced fennel and cook for another 2 minutes, stirring occasionally.
Add the Brussels sprouts: Add the shredded Brussels sprouts, garlic powder, black pepper, and the remaining ½ teaspoon of salt. Sauté for another 5 minutes until slightly softened and vibrant.
Combine: Fold the roasted sun chokes into the sautéed vegetable mixture. Mix in the fresh dill.
Assemble the salad: Place a handful of arugula on each plate. Top with a generous portion of the warm veggie mix. Drizzle with a little olive oil and balsamic vinegar to taste.
Serve: Enjoy this hearty and nutritious salad as a standalone dish or pair it with your favorite protein—grilled chicken, tofu, fish, or a poached egg work beautifully.
I was a fan of sun chokes long before I knew what they were and how beneficial they were to our health. In Romania, there is a company that makes sugar-free Jerusalem artichoke jam, and it is one of my favorite jams in the whole world. You have to try it to believe me or make your own.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana