| RADISH HEALTH BENEFITS AND NUTRITION VALUES |
Radishes are root vegetables that resemble beets or turnips in
appearance and texture, but have a distinct flavor. It is the root of a
plant classified in the mustard family.
In the United States radishes are usually eaten raw; however, they can
be added to cooked dishes or served whole. The biggest crops grown in
the United States come from California and Florida, but most states
grow radishes.
Radish
Serving Size (85g)
Amounts Per Serving % Daily Value
Calories 15
Calories from Fat 0 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Sodium 25mg 1%
Cholesterol 0mg 0%
Total Carbohydrate 3g 1%
Dietary Fiber 0g 0%
Sugars 2g
Protein 0g
Vitamin A 0%
Vitamin C 30%
Calcium 2%
Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Varieties
There are five main varieties of radishes.
Red Globe
This variety is the most popular in the United States and is the familiar
looking red and white radish. It is small, round or oval shaped,
sometimes referred to as "button" red radishes. They range in diameter
from one to four inches (most commonly closer to one inch) and have a
solid, crisp, flesh. Available year-round.
Black
This variety is turnip-like in size and shape, approximately eight inches
long. Black radishes have a dull black or dark brown skin. When peeled,
their flesh is white, quite pungent, and drier than other radishes. Black
radishes have a longer shelf-life than most radishes, so they are
available year-round, although the crop peaks in winter and early spring.
Daikons
This variety is native to Asia. They are very large, carrot-shaped
radishes that are up to 18 inches long and weigh one to two pounds.
Daikons have a white flesh that is juicy and a bit hotter than a red
radish, but milder than black. Available year-round, but are most flavorful
in fall and winter.
White Icicles
This variety is long, up to a half foot, and tapered. They have a white
flesh that is milder than the red variety. Generally available year-round.
California Mammoth White
A larger variety than the white icicle, these radishes have oblong-
shaped roots about eight inches long. Their flesh is slightly pungent.
Generally available year-round.
Selection
Radishes with their leaves intact are usually tied in bunches, while
topped radishes are sold in plastic bags. If the leaves are attached, they
should be crisp and green.
Whether red or white, roots should be hard and solid, with a smooth,
unblemished surface. Avoid soft or spongy radishes. Be sure to check
bagged radishes for mold before purchasing. Black radishes should be
solid, heavy and free of cracks. This variety is often found in Russian or
Polish neighborhood stores. Daikons, found most easily in Asian
markets, should be evenly shaped and firm, with a glossy, almost
translucent sheen.
Storage
If radishes were purchased with the leaves attached, remove the tops
unless they will be served the same day. Place radishes in plastic bags,
if they are not already packaged, and store in the refrigerator. Most
varieties will keep up to two weeks in the refrigerator. Black radishes
can be stored for months if they remain dry; store them in perforated
plastic bags and keep in the refrigerator.
Preparation
Scrub radishes and trim off the stem end and tip. You may peel the
radishes or leave the skin intact. The skin is responsible for much of the
pungency, so the black radish is most often peeled for those not
accustomed to this variety. However, the red globe and white icicle
radishes are rarely hot enough to warrant peeling.
Small radishes can be served whole or chopped; while black and daikons
are usually cut or grated.
The most common uses for radishes are as a garnish or as an ingredient
in a green salad..
Recipes
Radish Celery Salad
3 servings, each serving equals two 5 A Day servings
Source: unknown
Ingredients
1 cup Radishes;
1 cup Celery; sliced thin
1 cup Lettuce leaves; torn up
Toss radishes, celery, and lettuce together. Top with your favorite low or
no-fat dressing. (NOTE: dressing is NOT included in the nutritional
analysis below.)
Nutritional analysis per serving: Calories 15, Fat 0g, Protein 1g, Fiber
45g, Carbohydrate 3g, Cholesterol 0mg, Sodium 45mg.
East Meets West Daikon Salad
2 servings, each serving equals one 5 A Day serving
Source: unknown
Ingredients
10 oz daikon radish
3 Tbsp mayonnaise
½ Tbsp soy sauce
¼ – ½ teaspoon mustard powder (any kind, but sharper is better)
1 12.5 to 13 oz can of tuna, packed in wate
1. Cut daikon into matchstick-sized pieces and place in strainer.
2. Mix daikon with the tuna. Combine mayonnaise, soy sauce and
mustard powder in a bowl and then fold into the daikon salad.
Nutritional analysis per serving: Calories 272, Fat 7g, Calories from Fat
22%, Protein 43g, Cholesterol 55mg, Carbohydrate 9g, Fiber 2g, Sodium
925mg.
Daikon Salad
Serves 4, each serving equals one and half 5 a Day servings
Source: unknown
Ingredients
2 cups daikon/white asian radish, peeled and grated
1 cup carrot, peeled and grated.
½ tsp sugar, or more to taste.
1 tsp oil, olive
2 tsp lemon juice, fresh
salt, to taste.
Gently squeeze out some but not all the liquid from the radish. Place in a
salad bowl.
Add the carrot, ½ tsp of sugar, oil, and lemon juice and toss. Season
with salt and add more sugar, if desired. Cover and refrigerate for at
least 30 minutes.
Nutritional analysis per serving: Calories 48, Fat 2g, Calories from Fat
27%, Protein 1g, Carbohydrates 3g, Fiber 3g, Sodium 328mg.
Radish Soup
Serves 4, each serving equals two 5 A Day servings
Source: Radish Council
Ingredients
5 cups chicken stock
¼ cup rice vinegar
2 Tbsp sugar
¼ tsp cayenne pepper
¼ tsp ground (dried) ginger
1 pound raw shrimp, peeled and deveined
1½ cups sliced radishes,
1½ cups spinach leaves, shredded
1 cup thinly sliced green onions
In a large saucepan over medium heat, bring stock to a boil. Stir in
vinegar, sugar, cayenne and ginger. Add shrimp and cook until shrimp
turn pink and curl, about 3-4 minutes. Turn off heat, stir in radishes,
spinach and green onions. Cover and let stand 2-3 minutes before
serving.
Nutritional analysis per serving: Calories 371, Fat 6g, Calories from Fat
13%, Protein 39g, Carbohydrates 41g, Cholesterol 41mg, Fiber 5g,
Sodium 1263mg.
Roasted Radishes and Root Vegetables
Serves 4, each serving equals four 5 A Day servings
Source: Radish Council
Ingredients
3 medium sweet potatoes, peeled and cut into 2-inch chunks (3 cups)
4 medium parsnips, peeled and cut into 2-inch, about 2 cups
2 medium red onions, peeled and quartered
12 oz. radishes
1 whole head of garlic, cut in half lengthwise
3 tablespoons olive oil
½ tsp. black pepper
1 Tbsp or 1 tsp dried thyme
Preheat oven to 450 F. In a 13x9x2 inch nonstick baking pan (or spray a
conventional pan with vegetable cooking spray) place mushrooms, bell
pepper, zucchini and onion. Toss with olive oil, garlic, salt and black
pepper. Bake uncovered, until mushrooms and vegetables are tender,
about 20 minutes. Serve as a side dish, or toss with pasta or rice if
desired.
Nutritional analysis per serving: Calories 342, Fat 8g, Calories from Fat
22%, Protein 3g, Cholesterol 0mg, Fiber 5g, Sodium 300mg.
SOURCE 5 A Day: Vegetable of the Month: Radish CDC Online
Publication November 21, 2005
appearance and texture, but have a distinct flavor. It is the root of a
plant classified in the mustard family.
In the United States radishes are usually eaten raw; however, they can
be added to cooked dishes or served whole. The biggest crops grown in
the United States come from California and Florida, but most states
grow radishes.
Radish
Serving Size (85g)
Amounts Per Serving % Daily Value
Calories 15
Calories from Fat 0 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Sodium 25mg 1%
Cholesterol 0mg 0%
Total Carbohydrate 3g 1%
Dietary Fiber 0g 0%
Sugars 2g
Protein 0g
Vitamin A 0%
Vitamin C 30%
Calcium 2%
Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Varieties
There are five main varieties of radishes.
Red Globe
This variety is the most popular in the United States and is the familiar
looking red and white radish. It is small, round or oval shaped,
sometimes referred to as "button" red radishes. They range in diameter
from one to four inches (most commonly closer to one inch) and have a
solid, crisp, flesh. Available year-round.
Black
This variety is turnip-like in size and shape, approximately eight inches
long. Black radishes have a dull black or dark brown skin. When peeled,
their flesh is white, quite pungent, and drier than other radishes. Black
radishes have a longer shelf-life than most radishes, so they are
available year-round, although the crop peaks in winter and early spring.
Daikons
This variety is native to Asia. They are very large, carrot-shaped
radishes that are up to 18 inches long and weigh one to two pounds.
Daikons have a white flesh that is juicy and a bit hotter than a red
radish, but milder than black. Available year-round, but are most flavorful
in fall and winter.
White Icicles
This variety is long, up to a half foot, and tapered. They have a white
flesh that is milder than the red variety. Generally available year-round.
California Mammoth White
A larger variety than the white icicle, these radishes have oblong-
shaped roots about eight inches long. Their flesh is slightly pungent.
Generally available year-round.
Selection
Radishes with their leaves intact are usually tied in bunches, while
topped radishes are sold in plastic bags. If the leaves are attached, they
should be crisp and green.
Whether red or white, roots should be hard and solid, with a smooth,
unblemished surface. Avoid soft or spongy radishes. Be sure to check
bagged radishes for mold before purchasing. Black radishes should be
solid, heavy and free of cracks. This variety is often found in Russian or
Polish neighborhood stores. Daikons, found most easily in Asian
markets, should be evenly shaped and firm, with a glossy, almost
translucent sheen.
Storage
If radishes were purchased with the leaves attached, remove the tops
unless they will be served the same day. Place radishes in plastic bags,
if they are not already packaged, and store in the refrigerator. Most
varieties will keep up to two weeks in the refrigerator. Black radishes
can be stored for months if they remain dry; store them in perforated
plastic bags and keep in the refrigerator.
Preparation
Scrub radishes and trim off the stem end and tip. You may peel the
radishes or leave the skin intact. The skin is responsible for much of the
pungency, so the black radish is most often peeled for those not
accustomed to this variety. However, the red globe and white icicle
radishes are rarely hot enough to warrant peeling.
Small radishes can be served whole or chopped; while black and daikons
are usually cut or grated.
The most common uses for radishes are as a garnish or as an ingredient
in a green salad..
Recipes
Radish Celery Salad
3 servings, each serving equals two 5 A Day servings
Source: unknown
Ingredients
1 cup Radishes;
1 cup Celery; sliced thin
1 cup Lettuce leaves; torn up
Toss radishes, celery, and lettuce together. Top with your favorite low or
no-fat dressing. (NOTE: dressing is NOT included in the nutritional
analysis below.)
Nutritional analysis per serving: Calories 15, Fat 0g, Protein 1g, Fiber
45g, Carbohydrate 3g, Cholesterol 0mg, Sodium 45mg.
East Meets West Daikon Salad
2 servings, each serving equals one 5 A Day serving
Source: unknown
Ingredients
10 oz daikon radish
3 Tbsp mayonnaise
½ Tbsp soy sauce
¼ – ½ teaspoon mustard powder (any kind, but sharper is better)
1 12.5 to 13 oz can of tuna, packed in wate
1. Cut daikon into matchstick-sized pieces and place in strainer.
2. Mix daikon with the tuna. Combine mayonnaise, soy sauce and
mustard powder in a bowl and then fold into the daikon salad.
Nutritional analysis per serving: Calories 272, Fat 7g, Calories from Fat
22%, Protein 43g, Cholesterol 55mg, Carbohydrate 9g, Fiber 2g, Sodium
925mg.
Daikon Salad
Serves 4, each serving equals one and half 5 a Day servings
Source: unknown
Ingredients
2 cups daikon/white asian radish, peeled and grated
1 cup carrot, peeled and grated.
½ tsp sugar, or more to taste.
1 tsp oil, olive
2 tsp lemon juice, fresh
salt, to taste.
Gently squeeze out some but not all the liquid from the radish. Place in a
salad bowl.
Add the carrot, ½ tsp of sugar, oil, and lemon juice and toss. Season
with salt and add more sugar, if desired. Cover and refrigerate for at
least 30 minutes.
Nutritional analysis per serving: Calories 48, Fat 2g, Calories from Fat
27%, Protein 1g, Carbohydrates 3g, Fiber 3g, Sodium 328mg.
Radish Soup
Serves 4, each serving equals two 5 A Day servings
Source: Radish Council
Ingredients
5 cups chicken stock
¼ cup rice vinegar
2 Tbsp sugar
¼ tsp cayenne pepper
¼ tsp ground (dried) ginger
1 pound raw shrimp, peeled and deveined
1½ cups sliced radishes,
1½ cups spinach leaves, shredded
1 cup thinly sliced green onions
In a large saucepan over medium heat, bring stock to a boil. Stir in
vinegar, sugar, cayenne and ginger. Add shrimp and cook until shrimp
turn pink and curl, about 3-4 minutes. Turn off heat, stir in radishes,
spinach and green onions. Cover and let stand 2-3 minutes before
serving.
Nutritional analysis per serving: Calories 371, Fat 6g, Calories from Fat
13%, Protein 39g, Carbohydrates 41g, Cholesterol 41mg, Fiber 5g,
Sodium 1263mg.
Roasted Radishes and Root Vegetables
Serves 4, each serving equals four 5 A Day servings
Source: Radish Council
Ingredients
3 medium sweet potatoes, peeled and cut into 2-inch chunks (3 cups)
4 medium parsnips, peeled and cut into 2-inch, about 2 cups
2 medium red onions, peeled and quartered
12 oz. radishes
1 whole head of garlic, cut in half lengthwise
3 tablespoons olive oil
½ tsp. black pepper
1 Tbsp or 1 tsp dried thyme
Preheat oven to 450 F. In a 13x9x2 inch nonstick baking pan (or spray a
conventional pan with vegetable cooking spray) place mushrooms, bell
pepper, zucchini and onion. Toss with olive oil, garlic, salt and black
pepper. Bake uncovered, until mushrooms and vegetables are tender,
about 20 minutes. Serve as a side dish, or toss with pasta or rice if
desired.
Nutritional analysis per serving: Calories 342, Fat 8g, Calories from Fat
22%, Protein 3g, Cholesterol 0mg, Fiber 5g, Sodium 300mg.
SOURCE 5 A Day: Vegetable of the Month: Radish CDC Online
Publication November 21, 2005
| ABOUT RADISH Radishes were first cultivated thousands of years ago in China, then in Egypt and Greece. Radishes were so highly regarded in Greece that gold replicas were made. The radish did not make its way to England until approximately 1548. By 1629 they were being cultivated in Massachusetts. |
