Low GI: Celery Root & Potato Puree With Roasted Jerusalem Artichoke “Croutons”

Here’s a delicious recipe to help you use celeriac (celery root) and Jerusalem artichokes (also called sunchokes).

Those most interested in what sunchokes can do for them will be: The health conscious, diabetics, dieters, people with gastrointestinal problems, and those wishing to maintain a strong colony of good bacteria in their gut so that they can produce their own vitamin K2 and benefit from greater health. The health benefits come from the sunchoke’s inulin fiber content, making them lower on the glycemic index. It also creates a prebiotic food for good gut bacteria (probiotics) to stay alive. To learn more, read this article:

Taste and Texture

According to one gardening blogger:

The flesh of the sunchoke is crisp like a water chestnut. After a light frost, they take on a somewhat nutty flavor. For my part, they taste best raw after a frost. As a potato substitute, I think they fail miserably. I don’t believe there is any way that sunchoke/spinach dish could have been creamy – there is no creaminess in these roots. Crunchy, yes, creamy, no. Stir fry – yes. Boiled and mashed – not so great.[2]

Ingredients

4 TO 6 SERVINGS

  • 2 medium celery roots (celeriac; 1 3/4 pounds total), trimmed, peeled, cut into 1-inch cubes (about 8 cups)
  • 1 pound russet potatoes, peeled, cut into 3/4-inch cubes (about 3 cups)
  • 2 cups low-salt chicken broth
  • 2 cups whole milk
  • 3 garlic cloves, peeled
  • 3 fresh thyme sprigs
  • 1 fresh bay leaf
  • 4 tablespoons (1/2 stick) unsalted butter, divided
  • 8 ounces Jerusalem artichokes (also called sunchokes), scrubbed
  • 1/2 tablespoon extra-virgin olive oil
  • 1 teaspoon chopped fresh thyme (for garnish)

Preparation

Combine first 7 ingredients in heavy large pot. Add enough water to cover. Sprinkle with salt. Bring to boil, reduce heat to medium, and simmer with lid slightly ajar until vegetables are tender, 15 to 20 minutes. Drain; return to pot. Discard thyme sprigs and bay leaf. Stir over medium heat to dry vegetables. Using potato masher, mash vegetables until coarsely pureed. Mash in 3 1/2 tablespoons butter. Season with salt and pepper. DO AHEAD Can be made 1 day ahead. Transfer to microwave-safe bowl; cover and chill. Rewarm in microwave before serving.

Preheat oven to 425°F. Cut Jerusalem artichokes into 1/2-inch cubes. Place in medium bowl; add oil, sprinkle with salt and pepper, and toss to coat. Dot with remaining 1/2 tablespoon butter. Transfer to rimmed baking sheet; roast until tender and golden brown, turning occasionally, about 25 minutes.

Place celery root and potato puree in serving bowl. Sprinkle Jerusalem artichokes and chopped thyme over and serve.

Recipe by Molly Stevens
Photograph by Nigel Cox

One serving contains: Calories (kcal) 259.3 %Calories from Fat 40.9 Fat (g) 11.8 Saturated Fat (g) 6.6 Cholesterol (mg) 29.8 Carbohydrates (g) 32.2 Dietary Fiber (g) 5.3 Total Sugars (g) 7.0 Net Carbs (g) 26.9 Protein (g) 8.2 Sodium (mg) 233.4

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Copyright by Over 50 Diabetic Frutarian on November 18, 2016.

You have permission to share as long as there is a link included back to this blog and you do not reproduce in print form without contacting me first (through the comments section, below).

Sources:

1) Stevens, M. (2010 October). “Celery Root And Potato Puree With Roasted Jerusalem Artichoke ‘Croutons.'” Bon Appetitte. [Website]. Retrieved from http://www.bonappetit.com/recipe/celery-root-and-potato-puree-with-roasted-jerusalem-artichoke-croutons

2) http://www.lifeextension.com/magazine/2006/4/report_vitamink/page-01

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