Jerusalem Artichokes, A Lacto-Fermentation Recipe

Jerusalem Artichokes, a member of the sunflower family, produces a nutritious tuber, long used as food. These tubers contain inulin, a substance beneficial for intestinal bacteria, but something I have found difficult to digest.

Sally Fallon, Nourishing Traditions, suggests baking the tubers for six hours. We have no oven so this is not an option.

But lacto-fermentation to the rescue! We tried lacto-fermenting raw tubers with little success. Yes, they will ferment, but I still can’t eat them. However, fermenting cooked Jerusalem artichokes produces a food that is both filling and soothing to the stomach and intestinal tract, a marked contrast to eating non-fermented ones.

The Recipe

  • Scrub, chop, and boil a quantity of Jerusalem artichoke tubers. Let them cook for about 45 minutes until tender.
  • Drain off the water and mash. Set them aside and allow to cool until they are no longer warm to the touch.
  • Measure the mashed tubers. If you have an assortment of pint and 1/2 pint jars, you can accommodate almost any measure by varying the head space you leave in the jars.
  • Add one tablespoon of Celtic Sea Salt and one Capsule of Spectrabiotic┬« for each quart of mashed Jerusalem artichoke. Mix well.
  • Fill the jars, leaving about one inch of headspace.
  • Put on good lids and allow the jars to incubate at room temperature for three days.
  • At the end of the incubation period, you refrigerate the jars. You can begin eating immediately.

Note: It seems necessary to use some kind of inoculants for this ferment. Since you are using a cooked vegetable, it is not likely to contain lactobacillus bacteria. I have not tried other inoculants and can only state that Spectrabiotic® produces good results.

By Ellis Hein

If you have questions about lacto-fermented Jerusalem Aritchokes, feel free to fill out the contact form below. I will respond as soon as possible.

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9 Responses to “Jerusalem Artichokes, A Lacto-Fermentation Recipe”

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  6. Ronni says:

    Have you tried them raw? We do potatoes raw and ferment them and it is totally the way to go!! We use a pickl-it and ferment them for 48 hrs to 5 days depending on the size of the cuts. No starch and no sugars…just a clean crisp taste. Really odd the first few times….but not sour.

  7. Ellis Hein says:

    Ronni, Yes we have tried fermenting the raw tubers and I can’t eat them. Something about the extra step of cooking them before fermentation makes them acceptable to my digestive tract.

  8. Ronni says:

    How do you do with sunflower seeds? I know that they are related…could this be an allergy thing…boy are allergies an issue in our family…

  9. Ellis Hein says:

    I have no trouble with sunflower seeds. I think it is the innulin in the tubers.