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After feasting on cookies, rich foods (chocolate, egg nog and the like ) and another round of cocktails, our gut needs a break so a resolution can read: include foods on a daily basis that help our immune system.

That’s where prebiotics step in. In the last blog, we spoke of the importance of a healthy GI tract and the foods that are prebiotics, helping the intestines to create beneficial bacteria.  In this blog , here is an example of a recipe for a prebiotic vegetable that gets passed up a lot.

A regular shopping trip to Walmart or other grocer will do- for foods that prep your immune system for a healthy winter and more seasons to come. Prebiotics are fibers, which allow the GI tract to function better and improve intestinal flora. They are bananas, artichokes, onions, Jerusalem artichokes (sun chokes), garlic, asparagus, oatmeal  and apples.  Also they possess inulin (a non starch carbohydrate) which does not increase blood sugars like a starches do. The glycemic index for sun chokes is 50 based on 1 cup as opposed to 1 medium potato at 85.

Roasted Sun chokes, a non starchy vegetable are sweet and taste like sweet potato chips when roasted.  With tomatoes, lemon and honey  dressing, they  are another way to get prebiotics  in your diet . Called the “diabetic potato” sun chokes are little knobby tubers, containing  inulin a prebiotic fiber.  1 cup of these vegetables provide 6.2 grams of protein, and a low 20 grams of carbohydrate, a little more than a carbohydrate  serving for diabetics.


Roast them in olive oil and dress with lemon juice, a little lemon zest, a 1/2 teaspoon of honey, a sprig of thyme  and salt and pepper.

Preheat oven to 425 degrees. Thinly slice the sun chokes and cover with olive oil, thyme, salt and pepper and roast for 45 minutes until golden brown and slightly crispy. Toss them with cherry tomatoes, honey, lemon juice and honey.

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