Decoding Sunchokes

It is time to change up your go-to potato side dish and welcome this nutrient dense tuber to your plate. Decadent, earthy and nutty sunchokes will elevate your taste buds while providing necessary micronutrients that you may be missing.

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Sunchokes are a tuber, also known as Jerusalem Artichokes, from the sunflower family. It is made up of fiber, minerals, antioxidants and vitamins. Sunchokes contain high amounts of soluble and insoluble fiber, including inulin. Inulin is a soluble fiber that doubles as a prebiotic, improving overall gut health, immune function and regulating cholesterol.

These delicious tubers contain Vitamin C, Vitamin A and Vitamin E acting as free-radical fighting antioxidants. The B Vitamins Thiamine and Niacin are also found in sunchokes. Thaimine aids the production of hydrochloric acid in the stomach improving protein digestion, while niacin improves the appearance and health for your eyes, hair and skin.  

In addition to a high vitamin content, sunchokes contain electrolytes and minerals such as potassium, phosphorus, iron and copper. Sunchokes provide 9% of your daily value (DV) of potassium, which improves blood pressure by reversing the effects of sodium. As well as, copper (11% DV) and iron (28% DV) which promotes red blood cell formation improving oxygen distribution throughout the body.

Not only are sunchokes nutrient superstars they are versatile in the kitchen. Whether you roast, steam, mash or enjoy raw this unique tuber is sure to impress.

Try out this easy Roasted Sunchoke and Macadamia Nut Gremolata, with the help of Mauna Loa’s Roasted Macadamia Nuts. The buttery, decadent flavor from the nuts are a perfect pairing for this veggie dish.


Roasted Sunchokes with Macadamia Nut Gremolata

Serves 4

 

Gremolata

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  • ½ cup Mauna Loa Roasted Chopped Macadamia Nuts
  • 2 lemons, zested and chopped
  • 2 bunch parsley, finely chopped
  • 1 tsp garlic, finely chopped
  • ½ cup olive oil
  • Salt to taste

Vegetables

  • 1 lb sun chokes
  • 1/8 tsp ground thyme
  • Tbsp olive oil
  • Salt to taste

Directions

  1. Preheat oven to 350 degrees.
  2. Cut sun chokes into 1 to 1 ½ inch pieces. In a medium bowl, toss with olive oil, ground thyme and salt.
  3. Place on a lined sheet tray and roast in the oven for 30- 40 minutes. Until tender and slightly caramelized.
  4. While the sun chokes are roasting, in a medium bowl combine the chopped macadamia nuts, parsley, zest and garlic in a bowl. Stream in olive oil and finish with salt to taste. Set aside.
  5. Once sun chokes are cooked, place in a serving dish or plate and top with the gremolata. 

Macadamia Butter Cups

I have one word for you, decadence.

Imagine sitting on the beach in a tropical paradise, relaxing with a drink in your hand just as the sun sets.  You’re peaceful, content, maybe even a little sunburned… Oh, sorry! That was just your taste buds being transported to their happy place with one bite of these Macadamia Butter Cups. We’ve kicked peanut butter to the curb with this one as we update a classic treat. These Macadamia Butter Cups are delicious with a little nutrients mixed in.

Macadamia nuts are surely the star of the show in these cups, packed with healthy fats, fiber, minerals and antioxidants. The macadamia nut has a unique balance between Omega 6 and Omega 3 fatty acids, providing an anti-inflammatory reaction to the cardiovascular system. This may help reduce cholesterol and protect against heart disease.

In addition, macadamia nuts have a high fiber content (1oz = 2.3g) and anti-oxidant properties due to their flavonoid content.  Flavonoids occur naturally to protect the macadamia plant from environmental toxins, however, in the body flavonoids are turned into free-radical fighting antioxidants protecting our bodies from various toxins and disease.

Just as you thought this dessert couldn’t get any better… we folded the buttery, macadamia nuts with coconut butter creating a luscious, tropical combination. Lucky for you, coconut butter is also loaded with its own set of nutrients. Similar to the benefits of coconut oil, coconut butter is packed with lauric acid, healthy fats, amino acids and calcium.

So put down the Reese’s and get your hands on something you can feel proud about.


Macadamia Coconut Butter Cups

Serves 12

Filling

  • ¾ cups coconut butter, melted
  • 1 cup Mauna Loa chopped macadamia nuts, soaked
  • 1 tsp vanilla
  • 1 tbsp maple syrup

Chocolate Coating

  • 16 oz dark chocolate chips
  • 1 tbsp coconut oil

Directions

  1. In a food processor combine all of the ingredients for the filling. Blend until smooth and set aside.
  2. Over a double boiler, melt the dark chocolate with 1 tablespoon of coconut oil.
  3. In a lined cupcake pan, portion 1 ½ tablespoons of the melted chocolate onto the bottom of each muffin liner. Place in the freezer until set, approximately 10 minutes.
  4. On top of the chocolate bases, spoon 1 tablespoon of the macadamia filling. Spread the filling into an even layer that does not reach the edge of the cups. Cover the filling with another 1 ½ tablespoons layer of melted chocolate, ensuring that chocolate covers the filling entirely.
  5. Place back into the freezer until set, at least 20 minutes. Once set, enjoy!