Gut-Friendly Foods: Sautéed Jerusalem Artichoke with Garlic & Thyme
Jerusalem Artichoke medium

Photo: Gunnar Magnusson

Prebiotic foods – fiber-rich foods that feed the friendly microorganisms in your gut that promote good health – are more than just food. Research shows that these foods actually behave like messengers that help instruct the body when to burn calories and when to store them. Find out how they work magic in your body here.

Jerusalem artichoke and garlic are both extremely rich in prebiotic fiber. Unlike its name suggests, Jerusalem artichokes aren’t related to the artichokes you eat in your spinach dip. Jerusalem artichokes are actually tubers that are more like creamy potatoes, but are far lower in carbs and on the glycemic index while richer in nutrients like iron and potassium.

Do the inside and outside of your gut an enormous favor by swapping out your traditional baked potato for this earthy, garlicky and mildly sweet side dish instead.

1 lb Jerusalem artichokes, peeled and cut into chunks

1 Tbsp extra virgin olive oil

3 garlic cloves, finely sliced

3 bay leaves

1 heaping Tbsp fresh thyme, chopped

Coarse salt and cracked black pepper, to taste

Heat oil in a skillet on medium heat. Plate the Jerusalem artichoke chunks in the heated skillet and sauté until golden on all sides. Then add the garlic, bay leaves, thyme, salt and pepper, toss everything together and place a lid on top of the skillet. Cook covered for about 20 to 25 minutes, until the Jerusalem artichoke chunks have softened.

Remove the lid and pick out the bay leaves from the skillet. Continue cooking uncovered for a few more minutes until the Jerusalem artichoke gets crisped up on the outside. Remove to a plate and serve warm.

Serves 4.

Nutrition Facts per serving: 106 calories/2g total fat (0g saturated fat)/21g total carbs (2g dietary fiber)/2g protein


Free Diet Plan!

Dietitian developed. 27 meal ideas.
Never worry about what to eat.

Subscribe to our newsletter