Bien-être 08/11/2020
Give pride of place to the fruits and vegetables of this late autumn!
To face the drops in temperature, indulgence is key. Always generous, nature offers us fruits and vegetables for every moment of the year, adapted to the needs of our body. In November, it is still possible to enjoy some autumn vegetables like squashes, mushrooms, broccoli, or cauliflower. In December, the undisputed stars are root vegetables, such as carrots, Jerusalem artichokes, turnips, beets, salsify, but also oranges, mandarins, and clementines. A wide choice on the stalls before the arrival of winter. Under the magnifying glass: the Jerusalem artichoke, the chestnut, the pear, and the walnut. To whet your appetite.
The Jerusalem artichoke, too long forgotten
Jerusalem artichoke, winter artichoke, earth pear, perennial sun, or even Canadian truffle, the Jerusalem artichoke has no shortage of nicknames. Originating from North America, this tuber of brown-pink color offers a fine and sweet flavor close to that of the artichoke. The Jerusalem artichoke, which replaced the potato during the Second World War, was long forgotten. But this root with multiple virtues now seduces palates, and its return to the stalls from October to February is a much-anticipated moment.
Easy to cook, the Jerusalem artichoke can be eaten both hot and cold, but always cooked: in salted boiling water, in the oven, in a pan, or steamed. Connoisseurs cook it stewed, as this is how its aromas come out best. Before using the Jerusalem artichoke, peel it the same way as a potato. Since it oxidizes quickly, plunge it into lemon water. You can also eat it with the skin. Simply brush it to clean it.
In a simple version, the Jerusalem artichoke is content with a knob of butter or a mixture of parsley, chopped shallots, and mustard. But it also lends itself to more elaborate preparations. It is used, for example, in gratins, flans, purées, or soups. It accompanies white meats and is delicious with refined products like foie gras or scallops. The Jerusalem artichoke pairs particularly well with roasted hazelnuts, drizzled with a drizzle of hazelnut oil. You can also roast it in the oven after cutting it into sticks, brushing it with olive oil, and seasoning it with savory or thyme. Or sauté it in a wok in the Chinese style.
The most indulgent have even imagined a sweet version. Cooked in foil and filled with dried fruits and spices, or simply topped with maple syrup and cinnamon, the Jerusalem artichoke also likes to be prepared as a soufflé, cream, or cake.
Health benefits: The Jerusalem artichoke is an excellent source of minerals (potassium, phosphorus, magnesium) as well as trace elements (iron, copper, zinc). It contains B vitamins, carbohydrates, and fibers. It is a very interesting food in a slimming diet because its caloric density is low, its glycemic index moderate, and its satiety power high.
Unlike the potato, the Jerusalem artichoke does not contain starch but inulin, a specific non-assimilable carbohydrate. These fructans are also useful for diabetics, as this type of carbohydrate does not affect blood sugar levels.
Tip: Consumed just after being harvested, the Jerusalem artichoke may cause stomach aches and bloating. It is therefore better to cook it a few days after harvesting.
Our indulgent recipe: Jerusalem artichoke baked with garlic and thyme
The chestnut, like a treat
Companion of winter and festive periods, the chestnut enhances our dishes with its sweetness while offering us its many nutritional qualities. Originating from Asia Minor, the chestnut tree has always been considered a nourishing tree. Its energetic fruits were a staple food for some European mountain peoples, where cereals did not grow. Gradually, the chestnut lost this status to become today a true seasonal delight.
In cooking, the chestnut is available in both sweet and savory versions and offers multiple preparation methods. Of course, it can be enjoyed plain, by cooking it for 30 minutes in boiling water or roasting it in the oven for 20 minutes at 200°. But always after scoring the skin. The chestnut also enjoys being made into purée, soup, or velouté. It pairs very well with all autumn vegetables: pumpkins, carrots, mushrooms, cabbages, and even coral lentils. Its slightly sweet flavor goes well with fish, poultry, game, bacon, rustic cheeses, or foie gras for a festive dish.
But the chestnut especially evokes desserts. It pairs deliciously with citrus fruits (orange, kumquat), whose acidity provides an ideal balance. With apples, pears, or dark chocolate, it is a delight. The chestnut also makes sweet jams, and its sweet pieces will accompany cheesecake, cream, or panna cotta. The chestnut also produces a flour with a sweet flavor and gluten-free, ideal for making bread, pancakes, crepes, muffins, or cakes. Finally, chestnut honey: an essential ingredient of gingerbread that will give a unique flavor to your recipes.
Health benefits: Rich in carbohydrates and fibers, the chestnut is an excellent source of minerals and trace elements: calcium, iron, potassium, magnesium, phosphorus, and copper. Its vitamins C and E provide antioxidant properties, and the presence of B vitamins (particularly vitamin B1) allows excellent assimilation of its carbohydrates by the body. The chestnut also contains carotenoids and vitamin A. Its richness in "resistant" starch, that is, slowly and incompletely digested, allows filling the stomach without causing a blood sugar spike. Moreover, well-cooked chestnut is tolerated by sensitive intestines.
Tip: Chestnut or marron? That is the question. We are used to eating turkey with marrons, chestnut cream, hot marrons, or candied marrons. In reality, the marrons we greedily eat are chestnuts. While the chestnut comes from the chestnut tree, the marron comes from the horse chestnut and is a toxic fruit. To tell the difference, rely on the burr: the chestnut's burr is covered with more spikes than the marron's, and it contains three chestnuts separated by membranes, whereas the marron's contains only one fruit.
Our indulgent recipe: Chestnut flour pancakes, candied marrons, and maple syrup
The pear, so refined
Fruit originating from Central Asia, the pear can be enjoyed all year round but should be favored from autumn to boost natural defenses. Refreshing, sweet, melting, and slightly grainy, it is beneficial for our health and can be consumed in many ways. It comes in thousands of varieties, shapes, and colors, but for the autumn period, you should choose the beurré Hardy (rough skin, firm and sweet flesh), the Conference (thick and rather tart skin), the Louise Bonne (firm, sweet, and fragrant flesh), the Général Leclerc (fine, tender, juicy flesh with a spicy aroma), and the Comice (melting, juicy, sweet, and tart flesh).
As a table fruit, the pear can be eaten at any time of the day. It will thus provide its full potential of nutrients. In its prepared version, the pear works wonders both in sweet and savory forms. In salad with other vegetables, it adds a touch of freshness and acidity. It is excellent with lamb's lettuce, endives, or red beet. In compote or roasted, it is perfect as an accompaniment to poultry, game, or fish. Let yourself be surprised by its pairing with sheep's cheese, Roquefort, or cured ham.
In dessert, the pear also makes a great impression. Raw and cut into pieces, it complements fruit salads. You can flavor it with aromatic herbs like mint, lemon balm, or verbena. Cooked or poached, it is excellent with vanilla, orange or lemon zest, honey, spices (ginger, cinnamon, star anise, cardamom), chocolate, or sweet red wine. It is particularly tasty with walnuts, almonds, or hazelnuts. The pear is also cooked in tarts, cakes, clafoutis, compotes, crumbles, sorbets, jams, and jellies. Finally, don't forget to enjoy it as juice!
Health benefits: Low in calories despite its very sweet taste, the pear is a fruit rich in water that has the power to refresh and quench thirst and rich in minerals (potassium, calcium, magnesium), trace elements, and tannins. Generous in vitamins A, B, C, and E, the pear is also a good source of pectin.
Tip: Fragile, the pear is best stored at room temperature, separate from other fruits such as apples, avocados, or bananas, which can accelerate its ripening.
Our indulgent recipe: Goat cheese and pear tart
The walnut, the autumn oilseed
The walnut tree is one of the oldest food sources on Earth. Since the Stone Age, humans have already consumed it. Today, it ranks second among the most consumed nuts worldwide. Harvested from mid-September, it has the advantage of being snackable all year round. Besides being tasty, the walnut is particularly rich in nutrients, proteins, fibers, and good fats.
To benefit from its advantages, it is best to consume it raw and natural. Roasted or caramelized preparations have no nutritional interest. As small snacks, walnuts provide energy to our brain. For a smart snack when you are a little hungry, do not hesitate to mix it with raisins, almonds, and hazelnuts. Prepared, the walnut enhances the taste of dishes. Added to salads, it particularly appreciates endives, young spinach leaves, lamb's lettuce, beetroot, apples, or citrus fruits, but also Roquefort or bacon. It can serve as a base for a pesto with pasta or fish. This fruit also complements rice, poultry stuffing, and soups.
On the dessert side, the walnut is wonderfully cooked with pear (baked, stuffed with walnuts and drizzled with honey), in cakes, muffins, on fruit tarts for extra crunch, in muesli or bread. Walnut wine and walnut kernels are a great combination for an aperitif. Finally, do not forget walnut oil, very fragrant and slightly sweet: for dressing your salads, steamed vegetables, or simply on a slice of walnut bread accompanied by fresh figs.
Health benefits: The walnut is rich in polyunsaturated fatty acids, notably omega-3 and omega-6. These fatty acids are essential for the human body, as it cannot produce them itself. The walnut is also highly concentrated in arginine, an essential amino acid, and phenolic compounds, notably ellagic acid and gallic acid.
The walnut is also an excellent source of minerals and trace elements essential for nutritional balance: manganese, phosphorus, magnesium, iron, zinc, copper, and potassium. Finally, its high fiber content makes the walnut an ally for sluggish digestion.
Tip: In Antiquity, it was thought that because of its shape, the walnut was good for the brain. And this was not wrong! Californian researchers even published in 2018 a study on the benefits of walnuts on our brain activity.
Our indulgent recipe: Apple and walnut crumble
