The Overlooked Radish :(

Often overlooked at the supermarket, radishes are a group of root vegetables with light-colored flesh, variable skin color (red, black, white, yellow, pink, pale green, or purple), peppery flavor and crunchy texture. Their shape varies from short and round to long and narrow.

Domesticated species for all types of radishes are descendant of Raphanus sativa.  The color and shape of the radish is what separates them into different varieties.   Although the red radish (also known as round radish or globe radish) is what comes to mind most often when we think of radishes, it is just one variety.  Another variety, the daikon (or Japanese) radish is white and looks like a carrot or parsnip.  The watermelon radish has pale green skin and pink interior.  As the name suggest, the black (or Spanish) radish has black skin.

Although daikon and other varieties are gaining popularity, the red radish remains the most common radish in supermarkets.

Rich in antioxidants, fiber and essential vitamins and minerals, radishes are a healthy addition to any diet.  They are a type of cruciferous vegetable.  Neo-Latin for cross-bearing, cruciferous vegetables take their name from the shape of their four-petaled flowers that look like a crucifix or cross.  Other members of the cruciferous family include cauliflower, cabbage, kale, broccoli, Brussels sprouts and arugula, to name a few.   In general, cruciferous vegetables have significant health benefits.

Antioxidants neutralize free radicals which can cause cell damage and oxidative stress and lead to chronic conditions such as cancer or heart disease.  Radishes are rich in antioxidants, for example, glucosinolates which are mainly found in cruciferous vegetables.  In the body, glucosinolates break down into compounds called isothiocyanates which help prevent atherosclerosis and protect the heart.  Atherosclerosis, when plaque buildup in your arteries restricts blood flows to and from the heart, is a major factor for heart disease.

Radish antioxidants also include vitamin C, folate and anthocyanins.  Anthocyanins don’t only protect your heart by inhibiting inflammation caused by oxidative stress but can also reduce high blood pressure by decreasing inflammation in the arteries keeping atherosclerosis at bay.

Radishes also contain important minerals like calcium, iron, and magnesium.  They also contain potassium, a mineral that can decrease high blood pressure.    One cup of raw radishes contains 268 milligrams, which can help you reach the recommended daily intake of 3,400 milligrams for women and 2,600 milligrams for men.  Radishes are also a good source of natural nitrates that improve blood flow.

Your body stabilizes blood sugar by producing a hormone known as insulin.  Insulin moves glucose from the blood into your cells.  Anthocyanins improve how well your cells respond to insulin and take up glucose.  Catechin, a compound found in radishes, triggers insulin secretion.  Fiber in radishes can help slow down the digestion of sugar from other foods, preventing blood sugar spikes that, over time, may contribute to poor insulin sensitivity and diabetes.  Glucosinolate and isothiocyanate, two compounds mentioned earlier, can help regulate blood sugar levels.  Consuming radishes also enhances the body’s natural production of adiponectin, a hormone that can help protect against insulin resistance.  Coenzyme Q10, another antioxidant found in radishes, helps block the development of diabetes.

Radishes are full of fiber, both soluble and insoluble, which makes them great for digestive health.  As the word implies, soluble fiber dissolves in water and can ease diarrhea by reducing excess fluid.   Insoluble fiber which does not dissolve in water bulks up the stool, making it helpful for relieving constipation and promoting regular bowel movement.

There are many ways to serve radishes.  Add them to a crudité platter.  Pickle them.  Slice them thinly to top fish, tacos or salad.  Or, if you’re not a fan of the peppery kick radishes are known for, try roasting them to bring out their sweetness.

Garlic Roasted Radishes

1 lb. fresh radishes, stems removed, ends trimmed, and halved

1 Tbsp. melted ghee, butter, coconut oil or avocado oil

½ tsp. sea salt

1/8 tsp. black pepper

¼ tsp. dried parsley, dried chives, or dried dill or mix

2 garlic cloves, finely minced

Optional toppings: Ranch dressing for drizzling or garnish of fresh parsley, dill, or chives

Preheat oven to 425℉. In a bowl, combine the radishes, cooking fat (ghee, butter or oil), dried herbs, salt, and pepper; toss until the radishes are evenly coated. (Note: don’t add the minced garlic until step 3).

Spread radishes out in a single layer in a large 9×13 inch baking dish.

Bake for 20-25 min. tossing every 10 min. After the first 10 min. of baking add the minced garlic and toss. Return to oven to bake an additional 10-15 min. or until radishes are golden brown and easily pierced with a fork.

If desired, serve with ranch dressing for dipping or drizzling on top and garnish with fresh parsley, dill, or chives.