Jerusalem Artichoke Sunflowers * Nutritious * Delicious edible tubers (Helianthus tuberosus) #GardenCuizine

Jerusalem Artichoke (Helianthus tuberosus)

Jerusalem artichokes were first written about in 1605 by an explorer named Champlain who observed Native Americans growing them along with corn and beans on Cape Cod. Also known as Sunchokes, this 8 to 10 foot perennial sunflower is hardy to USDA zones 4a – 9b. The plants thrive in full sun. We had a patch slowly die off because a nearby cherry tree grew larger and shaded the area. This year we were happy to see some Sunchokes reseeded and emerged 10-feet away, in full sun.  

When you plant them, pick a spot where you want them to stay. They grow tall. The plants bloom late summer and the flowers are small considering the plants tall stature. Sunchokes grow carefree and are considered a weed by some.  

Sunchoke Tubers or Seeds
Order Sunchoke tubers or seeds from garden catalogs. They come in many varieties. You can also buy Jerusalem artichoke tubers at grocery markets like Whole Foods. The tubers look like ginger roots. For an easy way to start your own Jerusalem artichoke sunflower patch, plant them in a special yard or garden spot in spring, early summer or before a frost when you plant garlic. 

Harvesting

Sunchoke tubers for harvesting can be dug up after the first frost and washed, stored and eaten raw or cooked. They are an excellent source of iron and thiamine. Jerusalem artichokes also provide a good source of dietary fiber*, vitamin C, niacin and potassium. Add raw, peeled and sliced Sunchokes to garden salads. Sunchokes can also be roasted or added to soups, stews or stir-fries. 

Roasted Sunchokes: cut unpeeled tubers into nugget sizes, drizzle with olive oil and toss with a light seasoning of Parmesan cheese, black pepper, garlic powder and rosemary. Bake in a preheated 375°F oven, turning occasionally, as you would oven roasted potato fries.

Buon Appetito!

    * Sunchokes contain inulin, a healthful, prebiotic, soluble fiber that is also found in chicory, jicama, asparagus, bananas, garlic and onions.

GardenCuizine Nutrition analysis: calculated from USDA nutrient values 
Excellent source: Iron, Thiamine (Vitamin B1)  
Good source: Dietary Fiber, Vitamin C, Niacin (Vitamin B3), Potassium  

1 cup sliced raw Jerusalem artichokes (150g): 109 calories, total carbohydrate 26g, calories from fat 0, total fat 0, Protein 3g (6%DV), dietary Fiber 2g (10%DV), Vitamin C (10%DV), iron 5mg (28%DV), Thiamin .3mg (20%DV), Niacin 2mg (10%DV), Potassium 643mg (18%DV) 

Related Links: Jerusalem Artichoke Ohio State University Extension 
Prebiotics as “Good Carbs” by Carol Ann Brannon, MS, RD, LD - Today’s Dietitian 
Sunchokes Shine on Menus  
Percent Daily Values (%DV) are reference values based on eating 2,000 calories for adults and children age 4 or older. Your daily values may be higher or lower based on your individual needs.
Blog Article and photo Copyright © 2011 D.Wind. All rights reserved.

Grilled Clams and Oysters

New England-style
Grilled Clams and Oysters
Low Sodium, Low Fat

Is there anything more ideal than grilling by the garden the day after a romantic and picturesque Cape Cod summer wedding? My Aunt and Uncle's New England summer BBQ featured locally grown corn-on-the-cob, tomato-basil salad, steamed lobster, and Cape Cod's local clams and oysters cooked right on the grill. 

The weather couldn't have been more beautiful, with low humidity and a caressing, bug-less, summer breeze that kept us cool and refreshed. While the jubilant bride and groom were long on their way across the sea to honeymoon in Italy, family and friends gathered around tranquil flower and vegetable gardens, complete with garden statuarys, frog pond, and garden arbor. A wide, yellow umbrella shaded us from the bright, late day sun.

A mouthwatering array of locally grown vegetables enticed our palates. Fresh garden tomato-basil salad, made with tomatoes and basil picked fresh from my relatives' home garden. Sliced tomatoes and hand-torn basil leaves tossed with soft balls of creamy mozzarella were drizzled with balsamic vinegar and olive oil. The delectable seafood Cape Cod is known for was a real treat. Have you ever tried to cook clams or oysters on the grill? This was our first time; it was easy and delicious. Here are the recipes:

Grilled Clams
Simply place rinsed clams over a hot grill and cook until they open; that's all there is to grilling clams. They steam in their natural juices and open when cooked. Remove the clams from the grill (we used tongs) as soon as they open. Try not to spill out the flavorful clam nectar. Pile the cooked clams in a serving bowl garnished with sliced lemon and fresh parsley. Serve with homemade cocktail sauce. 

Clam Nutrition

Clams are very low in sodium and saturated fat, and high in protein and vital nutrients. A small serving is an excellent source of Vitamin B12, Iron, Manganese and Selenium. Clams are also a good source of Vitamin C, Riboflavin, Phosphorus and Copper. Shellfish contain cholesterol, yet can be part of a healthy diet if eaten in moderation. 

GardenCuizine Nutrition Analysis: Calculated from USDA Nutrient values
Excellent source: Vitamin B12, Iron, Manganese, Selenium
Good source: Vitamin C, Riboflavin, Phosphorus, Copper
Serving size: 5 small clams (48g), Calories: 70; Protein: 12g (24%DV), Carbohydrates: 2; dietary Fiber 0 (0%DV); total Fat: 0 (0%DV); Omega-3: 188mg; Vitamin C: 11mg (18%DV), Riboflavin: .2mg (11%DV), Vitamin B12: 47mcg  (78%DV), Iron: 13mg (74%DV), Phosphorus: 161mg (16%DV), Sodium: 53mg (2%DV), Copper: .325mg (16%DV), Manganese: .5mg (24%DV), Selenium: 31mcg (44%DV), Cholesterol: 32mg (11%DV)

Harry's Grilled Oysters

My husband Harry was eager to recreate his version of the fantastic chargrilled oysters he had at Drago's Seafood Restaurant while in New Orleans... but first, he had to learn how to shuck an oyster. My cousin Richard, an expert oyster shucker - who grew up on Cape Cod - quickly showed him how. "It gets easier, the more you open," Rich told us.

Once shucked, and the top shells removed (garden note: oyster shells make lovely borders in the garden), it was time to whip up a butter sauce. 

Garlic butter sauce

As you know, butter adds fat. To add flavor with less saturated fat, melt the butter using 1/3 butter blended with 2/3 oil. Harry added garlic too, with a generous sprinkle of Parmesan cheese (one of Drago's secret ingredients). Next time, we'll add a squeeze of lemon, a splash of hot sauce and a pinch of fresh herbs to make the butter sauce even more amazing. 

• Drizzle garlic butter over the oysters on the half shell, place on a hot grill
• Grill just long enough to heat through
• Serve immediately

Oyster Nutrition   
According to The National Institutes of Health, oysters have more zinc per serving than any other food. Six medium oysters have a whopping 77mg of zinc, 7 times the RDA! The RDA of zinc for men (age 19+) is 11 mg. The RDA of zinc for women (age 19+) is 8 mg (pregnancy, slightly higher: 11 mg). 

In addition to zinc, oysters (mollusks) are an excellent source of Vitamin D, Vitamin B12, Iron, Copper and Selenium. Oysters are also a good source of Protein, Magnesium and Manganese. As previously mentioned, shellfish can be high in cholesterol if you over indulge - enjoy in moderation.

GardenCuizine Nutrition Analysis: Calculated from USDA Nutrient values
Excellent source: Vitamin D, Vitamin B12, Iron, Zinc, Copper, Selenium
Good source: Protein, Magnesium, Manganese
Serving size: 6 medium (84g) wild eastern mollusks, Calories: 57, Total Fat: 2.1g, Protein: 5.9g (12%DV), Vitamin D: 269IU (67%DV), Vitamin B12: 16.3mcg (275%DV WOW!), Iron: 5.6mg (31%DV), Magnesium: 39.5mg (10%DV), Phosphorus: 113mg (11%DV), Sodium: 177mg (7%DV), Zinc: 76.3mg (509%DV Incredible!), Copper: 3.7mg (187%DV), Manganese: 0.3mg (15%DV), Selenium: 53.5mcg (76%DV), Cholesterol: 44.5mg (15%DV)

Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.   

Buon Appetito! 

Congratulations Kristine and Matt! 

Thank you Aunt Jo, Uncle Richard, Richard, Brenna, and Philip

Related Links 
Grilled Oysters by Jaden, Steamy Kitchen 
AboutSeafood.com
Are Shrimp and Shellfish still considered bad if you have high Cholesterol?
Photos and blog article Copyright 2011 Wind. All rights reserved.  rev 11/18/11