Don’t Give Up on Radishes!

— Written By N.C. Cooperative Extension

Are you convinced that you don’t like radishes, or have you simply never tried them?  If this is you, here is why you should give them a try and make them a part of your regular diet.  Radishes are ideal for fat loss, keep reading and find out more about the health benefits of radishes.

Radish Nutrition Facts

Radishes are a low calorie vegetable that has no fat or cholesterol. With very little sodium and no protein, the major nutrient contained in ½ cup of radishes is dietary fiber. With 2 grams of carbohydrates, however, one serving of radishes will keep you full of energy.

For their size radishes have quite a high vitamin count. The real star among radish nutrition facts is vitamin C, giving you 14% of your daily value in just a ½ cup serving. But that’s not all; radishes have vitamin K, B6, niacin, folate and pantothenic acid. These vitamins are available in significant amounts, especially for such a small serving size.

Health Benefits of Radishes

The biggest health benefit of radishes is they are very filling, while helping you lose weight by satisfying hunger in very few calories.  They have a high water content, which also contributes to keeping weight loss under control.

Radishes are high in vitamin C, making them a good detoxifier, eliminating toxins that can make you sick. This is especially true to prevent many types of cancer including; kidney, stomach, mouth and colon cancers. But this same vitamin C is also responsible for keeping illnesses like the common cold at bay, as well as chronic illnesses like diabetes and heart disease.

Another health benefit of radishes is due to their status as an anti-congestive, which relieves congestion in the respiratory system. When you get a cold, or an allergic flare-up or infections, a healthy dose of radishes can help clear up congestion for a quicker heal time.

Now all you have to do is add one serving of radishes to your diet this week!  You can purchase your fresh radishes at the Lenoir County Farmer’s Market, Tuesday’s and Saturday’s!

Spicy Radish Salad

2 tablespoons apple cider

2 tablespoons orange juice

2 tablespoons fresh lime juice

2 tablespoons olive oil

1 teaspoon sugar

Kosher salt and freshly ground black pepper

12 ounces radishes, trimmed and each cut into wedges

1/4 cup fresh cilantro leaves

1/4 cup finely chopped red onion

In a large bowl whisk together the cider, orange juice, lime juice, olive oil, and sugar until the sugar dissolves. Taste and season with a pinch of salt and pepper. Add the radish wedges, cilantro, and red onion. Toss gently and refrigerate for at least an hour making sure to toss the salad midway through its ride in the refrigerator. Serve cold or at room temperature.

Chicken Salad with Radishes

Topping:

1/2 cup Greek yogurt

1 tablespoon mayonnaise

4 tablespoons prepared horseradish

Salad:
2 boneless skinless chicken breast halves (about 1 pound)
1/2 head garlic, halved crosswise
2 teaspoons kosher salt
1 sprig fresh rosemary
1 bay leaf
1 teaspoon red pepper flakes
2 ribs celery, with some leaves, thinly sliced (about 1/2 pound)
1/2 medium bunch radishes, thinly sliced
Dressing:
1 teaspoon Dijon mustard
Finely grated zest of 1 lemon
Juice of 1 lemon
Kosher salt
Freshly ground black pepper
3 tablespoons extra-virgin olive oil

Whisk the horseradish and mayonnaise into the yogurt.

Put the chicken in a saucepan along with the garlic, salt, rosemary, bay leaf, red pepper flakes, and water to cover. Bring just to a boil then reduce to a simmer. Cook covered, just until firm, about 10 minutes. Pull pan off of the heat, and allow the chicken to cool in the poaching liquid. When chicken is cool, shred into bite-size pieces.

Whisk the mustard, lemon zest and juice, salt, and pepper, to taste, in a large serving bowl. Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream, to make a smooth dressing. Toss the chicken, celery, and radishes, in the dressing. Season with salt and pepper, to taste. Drizzle with some of the horseradish cream.

Glazed Radishes

Desired amount of whole radishes, trimmed of tops and roots

Tbsp. Butter

Pinch of salt

Pinch of sugar

Place radishes in a sauté pan and add water until it comes a third of the way up the vegetables. Add butter and a hearty pinch of salt and sugar, bring to a boil, then simmer over medium-high heat until most of the liquid evaporates; toss radishes in the buttery glaze.

Braised Radishes

2 bunches radishes, about 1 pound, trimmed of tops and roots

1 1/2 cups chicken stock

2 tablespoons butter, cut into bits

1 large shallot, thinly sliced

2 tablespoons sugar

1 tablespoon red wine vinegar

Salt and pepper

Place radishes in a skillet with stock, butter bits, shallots, sugar, vinegar, salt and pepper. Cover the pan and bring to a boil. Uncover the pan and reduce heat to medium. Cook radishes 10 to 12 minutes and if the stock has not cooked away, remove radishes and cook down to 1/2 cup, about 2 minutes.

Posted on May 8, 2012
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