Produce Spotlight: Radishes

Radishes are so much more than a pretty garnish. They are delicious, crunchy, vitamin C powerhouses. Originating in China, radishes have a long history as a staple food in Asian diets. They spread from Middle Asia to Egypt where they were cultivated before the pyramids were built, and to Greece where they were revered so much, they offered up tiny gold versions to the god Apollo.

In the Middle Ages, the radish arrived in Europe, where a fascination with giant radishes grew. They ranged from 15 pounds to a whopping 100 pounds. The small radishes you see today didn’t become popular until the late 1500s, which is also around when they became popular in the Americas. Radishes were actually one of the first crops introduced to the New World,  and by 1848 there were 8 total varieties grown there.

Why have radishes been so popular? They’re easy to grow, nutritionally dense, and pickle well, making them a cost-effective vitamin boost in any diet. Don’t believe me? Keep reading!

Nutritional Contents of One Large Radish:

Calories: 1.44
Protein: 0.06g
Fat: 0g
Fiber: 0.14g
Sugar: 0.17g
Calcium: 2.25mg
Magnesium: 0.9mg
Phosphorus: 1.8mg
Potassium: 21mg
Selenium: 0.5mg
Fluoride: 0.54mg
Vitamin C: 1.33mg
Folate: 2.25mg

You read that right! Radishes are incredibly low calorie, high fiber, and packed with essential nutrients. I took the above nutritional information straight from the page from the USDA. Still need more? Here are five health benefits of eating radishes:

1. Rich in Nutrients: Radishes are low in calories but high in vitamins and minerals. They are a good source of vitamin C, potassium, and folate. Vitamin C is an antioxidant that helps boost the immune system and promotes healthy skin.
2. Digestive Health: Radishes are high in fiber, which is essential for a healthy digestive system. Fiber adds bulk to the stool, preventing constipation and promoting regular bowel movements. It also helps in maintaining a healthy gut microbiota.
3. Heart Health: Radishes contain compounds like anthocyanins and flavonoids that have been linked to a reduced risk of cardiovascular diseases. Additionally, the high potassium content in radishes may help regulate blood pressure by counteracting the effects of sodium.
4. Detoxification: Radishes have natural detoxifying properties. They act as diuretics, promoting kidney function and helping to eliminate toxins from the body. The sulfur compounds in radishes also aid in the detoxification process.
5. Weight Management: Radishes are low in calories and high in water content, making them a great option for those looking to manage their weight. The fiber content in radishes can also contribute to a feeling of fullness, reducing overall calorie intake.

Now that I’ve sold you on the health benefits of radishes, it’s time to sell you on actually eating them. They are excellent raw, and extra delicious when eaten with dips like ranch or hummus. They are also delicious cooked! Pick some fresh radishes up from the Chico Certified Farmer’s Market and try this recipe:

Roasted Radishes with Honey and Thyme

Ingredients:

• 1 bunch of radishes, halved or quartered depending on size
• 2 tablespoons olive oil
• 1 tablespoon honey
• 1 teaspoon fresh thyme leaves
• Salt and pepper to taste
• Optional: chopped fresh parsley for garnish

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, toss the radishes with olive oil, honey, thyme leaves, salt, and pepper until the radishes are well coated.
3. Spread the radishes in a single layer on a baking sheet.
4. Roast in the preheated oven for about 20-25 minutes or until the radishes are golden brown and tender. You can toss them halfway through the cooking time to ensure even roasting.
5. Remove from the oven and transfer the roasted radishes to a serving dish.
6. If desired, garnish with chopped fresh parsley for a burst of color and added freshness.
7. Serve the roasted radishes as a side dish with your favorite protein or as a flavorful addition to salads.