Market Watch: Radishes
This week I chose to spotlight a spectacular little veggie that rarely gets the praise it deserves! Radishes, with their deep colorful hues and robust flavor and crunch are a can’t-miss veggie this time of year.
Besides being fat-free and very low in calories (seven radishes has a mere 20 calories), they boast an intensely peppery flavor paired with a refreshingly crisp crunch that adds texture and a tantalizing zing to many dishes. Yep, radishes are tasty little buggers and that rocks because they contain several good-for-you nutrients like dietary fiber, vitamin C, calcium, vitamin B6, potassium, and folate.
When choosing radishes you want them to be bright in color and crisp in texture. If the greens are still attached, make certain that they look fresh and not wilted. For longevity in the refrigerator (a week or so), trim the greens prior to storing the radishes in a plastic bag for safe keeping.
Radishes can be enjoyed raw or cooked (yes, cooked!). Before eating or cooking, give them a good wash as they tend to be a bit dirty from their previous home below the ground. If you dig the tingle and sharp peppery flavor, then don’t think about peeling off the skin—where the radish’s distinct flavor lives.
Craving the crunch of a raw radish? Add them to whole grain salads, green salads, salsas, or dips.
Interested in trying a cooked radish dish? Give this a whirl!
Sautéed Radishes and Kale
• 1 tsp unsalted butter
• 1 tablespoon olive oil
• 1 clove garlic, chopped
• 2 bunches radishes, greens removed and radishes quartered
• 1/2 cup water
• 1 bunch of green kale, sliced with stems
• Salt and pepper to taste
Heat butter with oil in a large skillet over moderately high heat. Add radishes and sauté, stirring occasionally, for 3 minutes. Add water and cook, covered for 2-3 minutes, then uncovered for another 2-3 minutes to evaporate some of the liquid (radishes should be crisp, but tender). Add the kale and garlic and sauté until greens are wilted. Serve warm.
Per serving: 104 calories, 4 g protein, 13.3 g carb, 5 g fat, 1.3 g sat fat, 2.5mg chol, 129 mg sodium, 2.89 g fiber
Katie Cavuto-Boyle, MS, RD, is a Registered Dietitian, chef, and owner of Healthy Bites ToGo Market. Read Katie’s full bio and more about her role at Be Well Philly here.