SUNCHOKES
Sunchokes are also known as Jerusalem artichokes because they have a similar taste to an artichoke. Renamed to sunchoke in the 1960s.
Benefits include:
- A prebiotic fiber that serves as a source of food for the beneficial microbes that reside in our gut. Known to cause gas because of the amount of inulin present, and when eating recommended to avoid “overdoing it.”
How To Enjoy:
It tastes sweet and has a crunchy texture, which makes it a delicious addition when raw to salads. Peel and roast them or puree sunchokes just like potatoes.
RAPINI
Rapini are also known as Broccoli rabe, which despite its name, isn’t just another kind of broccoli.
Benefits include:
- Glucosinolates are a type of phytochemical, which has special cancer protective properties. They have been shown in preclinical studies to turn on the tumor suppressor gene.
How To Enjoy:
Deep green color and pleasantly bitter, rapini can be sautéed, boiled, steamed grilled, and even roasted. Best to consume within 2-3 days of buying because it is highly perishable and becomes more pungent and bitter with time.
SPROUTS
Sprouts are almost any seed can be sprouted, but most available at farmers markets or grocery stores are either bean or alfalfa sprouts.
Benefits include:
- A concentrated source of vitamin C and folate and also contain iron and manganese. Vitamin C supports our immune system while folate is an important B vitamin that ensures cells replicate properly.
How To Enjoy:
Sprouts retain the characteristic flavors of their parent plant, for example pea sprouts are sweet and mild, while radish sprouts are a tad spicy. They are great to top salads and sandwiches with.
Sprouts are a high-risk food for food borne illness, and anyone with immunocompromise is advised to avoid eating raw sprouts.
CHICORIES AND ENDIVES
Chicories and Endives are a group of bitter greens that include radicchio, chicory, escarole, curly endive, and others. They are all bitter, leafy vegetables available in cold weather.
Benefits include:
- Packed with many vitamins and minerals. Most have vitamins A, C and K, as well as minerals calcium, iron, potassium, and zinc.
- Chicory contains lactucopicrin, which reportedly acts like a sedative and analgesic.
How To Enjoy:
Typically enjoyed raw in salads, but also delicious when braised, grilled, steamed, or sautéed. They pair well with assertive flavors like garlic, lemon juice, and chiles.
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