Benefits of Sunchokes, Escarole, and Beans
- Sunchokes (Jerusalem artichoke) is a root veggie high in iron. The carbohydrates are stored as inulin. The body breaks it down slowly so blood sugar stays more stable.
- Escarole is a green leafy vegetable high in vitamins A and K. These vitamins support the health of the immune and neurological systems. They have high carotenoid compounds which act as antioxidants. They are high in iron, calcium, and potassium.
- Great Northern Beans contain omega-3 fatty acids which may be helpful in preventing cardiovascular disease, immune system disorders, (including diabetes), and some cancers. These beans are low in calories, sugar, and fat. They offer high protein and fiber. Great Northerns are low glycemic and the complex carbohydrates digest slowly. This can be helpful in controlling hunger helping with weight gain and is a good food choice for dieters.
Roasted Sunchokes
- 1- 11/2 # of sunchokes
- 1/3- 1/2 cup olive oil
- 1/2 teaspoon Simply Organic rosemary
- sea salt to taste
- 6 cloves chopped garlic
Directions
- Mix the rosemary in the olive oil.
- Scrub the sunchokes, leaving the skin on them.
- I roast the sunchokes on my pampered chef large bar pan lined with parchment paper.
- Placed the sunchokes on the pan, spreading them evenly on the pan.
- Pour the olive oil, salt, and the garlic on the sunchokes.
- Work the ingredients all into the sunchokes.
- Roast at 425 degrees about 20- 30 min. until tender and brown.
Escarole and Great Northern Beans
- 1 head of organic escarole washed and chopped
- 4 cloves organic chopped garlic
- sea salt to taste
- organic crushed red pepper to taste
- 1/4 cup organic olive oil
- 1 can organic great northern beans
- 1 tablespoon organic lemon juice
Directions
- Add the lemon oil to the olive oil
- Sautee lightly the garlic in the olive oil
- Add the chopped escarole and cook down like spinach.
- Add the sea salt and crushed pepper.
- Add the can of drained great northern beans.
- Now is the time for the sunchokes, put them in the pan. Heat through.
- Plate it up and eat with your favorite gluten free bread.