Summer is synonymous with salads—ideally, as crisp, colorful, and refreshing as possible. But when the usual arugula, cherry tomato, carrots, and cucumbers, starts to feel same-old, there’s one crisp vegetable that shouldn’t be forgotten: radishes. In season from May to September, they lend a vibrant touch to every dish.
They’re not just tasty, either. Rich in vitamin C, antioxidants such as lutein and zeaxanthin, and minerals such as potassium and calcium, radishes provide vital nutrients. Not to mention: They’re also surprisingly hydrating and detoxifying. In fact, they’ve been used for ages in traditional Chinese and Ayurvedic medicine thanks to their purported therapeutic properties.
The beauty of radishes
Radishes, or Rapahnus sativus, are the roots of a herbaceous plant from the Brassicaceae or cruciferous family, which also includes broccoli, kale, and Brussels sprouts. Native to Asia but found growing wild and cultivated in Europe and America as well, radishes can be eaten root to tip; the tender, young leaves of the plant are delicious in salads and soups.
There are a lot of different types of radishes, in a range of shapes, flavors, and colors. Think: white like daikon, super-spicy Japanese radish, purple radish, watermelon, and even black. However, you’re probably most familiar with the bright red radishes that are common in North America and Europe.
The benefits of radishes
When eaten raw, the benefits of radishes make them a welcome addition to our dietary repertoire. Though low in calories, they’re high in fiber, which is ideal for providing a sense of satiety and stimulating digestion and the intestinal tract. They possess a low glycemic index, have a mild diuretic effect. Composed of 95 percent water, they’re helpful for fighting summer dehydration, and for detoxifying and protecting the liver. They’re also high in potassium, which helps protect against high blood pressure.
Radishes are rich in the antioxidant vitamin C, which can help stimulate collagen production, nourish the skin, and strengthen the immune system. They also have antifungal properties due to the presence of the RsAFP2 protein, which according to one study, can also fight Candida Albicans, also known as yeast or thrush.
Who shouldn’t eat radishes?
If you’re suffering from gastritis, gastroesophageal reflux, or colitis, you should limit your consumption of radishes as they may worsen their symptoms.
Radishes are also not recommended—especially in large quantities—for anyone suffering from iodine deficiency hypothyroidism as they contain goitrogens that could interfere with thyroid function.
How to eat radishes
For anyone else, however, radishes might just be the ideal healthy plant-based ingredient or snack. Eat them in salads paired with other crisp veggies like fennel for a satisfying crunch. Create a hearty summer salad with chickpeas, red pepper, celery, and parsley. Or take a page from beloved New York City restaurant Via Carota and mix them into a salad with fava beans and mint.
Or, add sliced radishes to your crudite or canapé for a pungent and refreshing touch—they’re especially yummy with fresh goat cheese, fresh ricotta, or olive tapenade. Dip them in guacamole as an unexpected alternative to chips. Thinly slice them over tacos. Pickle them and layer over whole wheat sourdough toast with butter or cream cheese. And, don’t miss out on adding them to a sandwich—radishes are a tasty addition to almost every mix.
Though most often consumed raw, radishes can, in fact, also be cooked. Sauté them lightly in a pan and season them with herbs and a pinch of turmeric for a tasty side dish with fish. Or, include them in risotto or quinoa dishes to add a hint of spice. You can even sprinkle them into scrambled eggs, omelets, and quiche.
Fennel and radish salad recipe
Ingredients:
- Two medium-large fennel bulbs
- One bunch red radishes
- Parmesan cheese or smoked tofu
- Anchovy paste or miso
- Olive oil
- Balsamic vinegar
- Sea salt, black pepper, and chili pepper (optional)
Preparation:
Wash the fennel well and cut them into thin strips. Place them into a bowl. Wash the radishes and slice them into small discs, then add them to the fennel. Finely chop the parmesan cheese (or smoked tofu) and add to the veggie mix.
Make the dressing by mixing olive oil, anchovy paste (or miso), balsamic vinegar, and sea salt, then drizzle over veggies until coated to preference. Top with freshly ground pepper and garnish with basil leaves. Add chili pepper to taste.