Most New Year’s resolution lists overflow with bold, ambitious new goals: learn a new language, get taxes done in January, or run a marathon. But here’s a far lighter lift that’s actually fun -- three new healthful foods to try out. Who knows, maybe they’ll make a regular appearance on your future menus. (If you’ve already tried these foods, well, then you are ahead of the game!)

Jerusalem Artichoke

Don’t let the name fool you -- this vegetable is neither an artichoke nor native to Israel. Also called sunroot, sunchoke, or earth apple, this root of a specific type of sunflower looks like a cross between a potato and ginger root. It is native to North and Central America.

You will find them mainly late fall to spring at large grocery stores or produce markets, by the beets and turnips. Look for firm, fresh-looking ones without discoloration, sprouts, soft spots, or mold. Store them in the crisper, in a loose bag, until ready to eat or cook. Scrub with a brush or peel just before use.

Jerusalem artichokes can be eaten raw or cooked; the most popular recipes involve roasting or pureeing the root. They taste sweeter than potatoes, with a nutty flavor and fresh finish. Nutritionally, they are low in calories (about 55 per half cup raw slices), essentially fat free, a superb source of iron, and potassium, and a decent source of protein, phosphorous, magnesium, folate, and vitamin C. They’re also a natural source of inulin, a prebiotic fiber that keeps your microbiome in top shape!

Scroll down for the basic roasted Jerusalem artichoke recipe! For more inspiration, check out the recipes here and here.

Jackfruit

Sounds like a sweet crunchy snack, doesn’t it? Not even close! Jackfruit is a fleshy, starchy fruit that is only slightly sweet (the more ripe the fruit, the higher the sugar content and sweetness). Native to southeast Asia, this large oval fruit grows in tropical regions throughout the world. The “meat” inside the unripe fruit is often used as a meat substitute in plant-forward cooking, while the large seeds can be eaten boiled or roasted, whole, crushed, sautéed, or even pureed into a dip.

You certainly can find fresh jackfruit in Asian markets or large produce stores, but its popularity has skyrocketed such that you can find canned jackfruit (for only about $2) in most large grocery stores and ethnic stores. You can get it online too. You’ll find jackfruit in water, in syrup, or in brine; the type to choose depends on the recipe. Most call for jackfruit in water or in brine and rinsed.

Jackfruit is very nutritious; one cup sliced (measured raw) delivers about 155 calories, 3 grams of protein, 25% of the vitamin C you need in a day, plus plenty of fiber, B-vitamins, magnesium, potassium, and antioxidants.

A favorite way to prepare jackfruit is a plant variation on pulled pork. This video shows a favorite recipe, which apparently has fooled meat eaters! For additional meaty imposters, browse this recipe collection or this one (try the “crab” cakes!).

Scroll down for a simple BBQ Jackfruit recipe.

Sorghum

Move over, quinoa, and make room for sorghum! Native to Africa, sorghum is a gluten-free spherical grain that can be made as a side dish (like rice or in a salad) or a porridge (like oatmeal). It’s also available milled as a flour for baking, and works really well for wheat/gluten-free applications.

Just a half cup contains 4 grams of protein, 6 grams of fiber, and is a great source of B vitamins, iron, magnesium, potassium, and phosphorus.

Check out these super healthful and delicious ways to use sorghum. Learn more about this humble grain here!

Scroll down for the basic sorghum recipe.

THE RECIPES

Simple Crispy Roasted Jerusalem artichokes

Start with this recipe to get a feel and taste for this awesome veggie.

1-2 lbs Jerusalem artichokes

1-2 tbsp good quality extra virgin olive oil
Coarse salt and fresh ground pepper to taste

Preheat oven to 500 degrees. Lightly oil a baking dish or line with parchment paper or silicone liner.

Scrub the Jerusalem artichokes well, and cut off any gnarly or tough knobby spots. (You can also peel them completely.) Slice into 1-inch pieces and brush lightly with the oil. Arrange in a single layer in the baking dish and sprinkle with salt and pepper.

Roast for about 15 minutes, tossing once or twice to ensure even browning. Shake the pan a few times during the last few minutes of cooking to make sure they don’t burn.

Basic BBQ Jackfruit

This recipe has quite a bit of sodium and added sugar from the BBQ sauce and seasonings, so reserve for the occasional treat. The addition of water and soy sauce, thickened with starch, cuts down on sugar while reserving flavor and texture.

2x 20-oz cans of jackfruit in water or brine, rinsed and drained and torn into shreds (discard any tough cores)
2 tbsp dry BBQ seasoning (don’t have? Blend together 1 tbsp brown sugar, 1 tsp chili powder, 1 tsp paprika, ½ tsp garlic powder, and a dash of salt)
1 tsp canola oil
¾ cup chopped onion
½ cup BBQ sauce, plus 2 tbsp for drizzling
Water as needed
2 tbsp low sodium soy sauce whisked with 1 tsp cornstarch or arrowroot

Toss the jackfruit with the dry seasoning. Set aside.

Heat the oil in a large skillet (you can use broth or water if you’re following a low fat plan) and sauté the onion over medium heat until translucent, around 4-5 minutes. Add jackfruit and cook, stirring occasionally, for about 3 minutes Add ½ cup BBQ sauce and ¼ cup of water. Stir and cook another minute or two.

You should have a thin sauce; if not, add a tablespoon of water, one at a time, until the right consistency is achieved.

Bring to a slow simmer and cook for about 30 minutes. Add water as needed if mixture becomes dry. At the end of cooking, add the soy sauce/starch mixture. Stir until thickened, and transfer to a serving plate. Drizzle evenly with the remaining BBQ sauce.

Basic sorghum

This is just a start — after cooked, sky’s the limit!

3 cups water or broth

1 cup dry sorghum, rinsed

Combine grain and water in a large pot and bring to a boil. Reduce to a simmer and let cook for approximately 40-55 minutes or until the sorghum is tender. Drain any remaining liquid and serve. Need less or more? Just use the 3:1 ratio. A quarter cup of dry sorghum give you about ⅔ cup cooked.

Serve as you would rice -- plain or tossed with ingredients of your choice such as tomatoes, chopped vegetables, dried fruits, or nuts.