Sunchokes or Jerusalem artichokes are one of those vegetables relatively new to my diet, which I only discovered after starting the Plant Paradox protocol. Sunchokes naturally contain inulin, therefore is part of the prebiotic plants group. This tuber is infamous for its gassy effects, but I think is rather unfair considering its health benefits, and a problem I have not experienced when I ate them.
Prebiotic fiber in a skillet
That being said, I don’t think I would eat them raw (maybe that’s when the problem occurs). I personally scrub them really well with a vegetable brush, in cold water, then cut all the black eyes and parts that are not smooth and pat dry them before cooking. This is really my favorite way of cooking and such an easy and nutritious breakfast / brunch. A great lectin free replacement for potatoes if you miss them.
Sunchokes Breakfast Skillet
- 4 medium sunchokes
- Avocado Oil + Ghee for frying (as much as to generously cover the pan)
- one pasture raises egg
- 1/2 avocado
- fresh thyme
- salt and pepper to taste
- dry parsley
- 1/2 lime
Scrub and wash the artichokes, and cut all the black eyes on the surface. Pat dry with a paper towel.
Slice then with a mandolin (I used the position 2 - not too think and not too thick).
Heat the oil and ghee in a skillet (I used a coated cast iron - Le Creuset) on medium heat.
Once the oil is hot add the sunchokes and the thyme and let cook while stirring occasionally to make sure they are all coated with oil and cooked (there'll be sitting on top of each other but if you stir well every 2 minutes or so they all get to cook in the end). The process will take about 10 minutes. When they are almost ready, make a space on the pan, add more ghee if pan looks dry and add an egg. It will be ready in about 3 minutes, depending how you want your egg cooked.
Add salt and pepper, sprinkle dry parsley, add the avocado and lime and serve straight from the skillet if you wish.
My skillet is pretty small (9in) so if you want a bigger breakfast you will need to use a bigger one.