Cooking with Tammy Kelly: Spice it up with fresh radishes!

Are you convinced that you don’t like radishes, or maybe you are afraid to try them?? If this is you, here is why you should give them a try and make them a part of your regular diet.  Radishes are the perfect vegetable to add spice to your recipe when fresh or a savory taste when cooked.  They also have a variety of health benefits! 

Radishes are available in a wide range of shapes, sizes, colors, and flavors. They can be the size of a hazelnut or a carrot, and range in color from bold reds, pinks, and purples to starker white and black. 

Choose radishes that are plump, firm, smooth, and free of cracks and blemishes.  Radishes stay fresh best if kept in a perforated plastic bag. 

Radishes are a low calorie vegetable that has no fat or cholesterol. With very little sodium and no protein, the major nutrient contained in ½ cup of radishes is dietary fiber. One serving of radishes will keep you full of energy.

The biggest health benefit of radishes is they are very filling, while helping you lose weight by satisfying hunger in very few calories. They have a high-water content, which also contributes to keeping weight loss under control.  Radishes are a keto friendly vegetable. 

Now all you have to do is add one serving of radishes to your diet this week!  You can purchase your fresh radishes at the Lenoir County Farmer’s Market, Tuesday’s and Saturday’s!

Roasted Radishes

(I promise they take on a whole new flavor when cooked) 

2 lb. Radishes (trimmed and halved)

3 tablespoons Olive Oil 

1 teaspoon sea salt (plus more to taste when done)

1/4 teaspoon black pepper 

1/2 teaspoon smoked paprika 

1/4 teaspoon onion powder 

1/4 teaspoon garlic powder 

Preheat oven to 400 degrees F.

Toss radishes with olive oil and spices. Arrange in a single layer on a baking sheet, making sure each radish touches the pan.

Roast for about 30 to 35 minutes, until golden and crispy.  Season with extra salt and pepper to taste. Serves 6.

Spicy Sweet Chicken Salad

2 cups cooked chicken, chopped in chunks

¼ cup sour cream

2 tablespoons mayonnaise

4-6 radishes, thinly sliced

2 stalks celery, finely diced

1 small green apple, cut into small chunks, leave peel

½ cup onion, chopped

I cup Romaine lettuce, or spinach for serving 

In a large bowl, whisk together the sour cream, mayonnaise and ½ teaspoon salt and pepper.  Add the chicken and toss to coat. 

Add the radishes, celery, apple, and onions and mix to combine.  Serve on the lettuce or spinach.  Serves 2.  

Crispy Roasted Radishes 

2 cups of sliced fresh radishes, trimmed

2 tablespoons Olive oil

2 teaspoons thyme fresh or dried (optional)

Sea salt to taste

Fresh ground black pepper

¼ cup Parmesan cheese freshly grated

(you can load these up with bacon, cheese, etc. as a keto side dish or meal)

Preheat oven to 400 degrees.  Brush a baking dish or rimmed tray with olive oil.  

Add radishes to prepared baking dish, drizzle with olive oil, thyme, and season with salt, and freshly ground black pepper to taste.  Roast for 45-60 minutes, until golden and crisp, tossing them about half way through.  

Sprinkle Parmesan cheese on top and roast for 5 minutes.  Serve right away.  

Power Slaw with Radishes and Sesame-Ginger Vinaigrette

(This recipe was adapted from an Eating Well recipe)

¼ cup toasted sesame oil

2 tablespoons cider vinegar

1 ½ tablespoons reduced sodium soy sauce

1 tablespoon honey

1 tablespoon grated peeled fresh ginger

1 clove garlic, minced

¼ teaspoon salt

4 cups thinly sliced purple cabbage

1 large carrot, cut into matchsticks

½ cup thinly sliced radishes (I use extra)

4 tablespoons chopped fresh cilantro

4 tablespoons sliced scallions

1 tablespoon toasted sesame seeds

Whisk together oil, vinegar, soy sauce, honey, ginger, garlic and salt in a large bowl.  Add cabbage, carrot, radishes, and three tablespoons each of the scallions and cilantro, and toss to coat.  Serve the slaw topped with the remaining scallions and cilantro.   

Serves 8, each3/41 cup serving contains; Calories 96, Carbohydrates 6g, Protein 1g, Fat 8g, Sodium 218mg, Fiber 1g.  

Super Crunchy Farmers Market Salsa with Radishes 

2 jalapeños (seeded for less heat, if desired) 

1 clove garlic 

1/2 medium white onion 

Kosher salt 

Pepper 

1/2 lb. plum tomatoes 

2 cucumbers 

6 radishes 

2 tbsp. fresh lime juice 

1 tbsp. olive oil 

In a large bowl, combine the jalapeños, garlic, onion, 1/2 teaspoon salt, and 1/4 teaspoon pepper.

Add the tomatoes, cucumbers, radishes, lime juice, and oil and toss to combine. 

Creamy Cucumbers and Radishes

½ cup plain low-fat yogurt

1/8 teaspoon salt

1 clove garlic, minced

Dash of fresh ground black pepper

3 cups thinly sliced cucumber

½ cup thinly sliced red onion

½ cup thinly sliced radishes

In a medium bowl stir together yogurt, salt, garlic and black pepper.  Add cucumber, onion, and radishes.  Toss to coat.  Cover with plastic wrap or foil and chill for 4 to 24 hours, stirring often.  Stir before serving.  

Serves 4, each 1 cup serving contains; Calories 44, Carbohydrates 8g, Protein 2.5g, Fat 0g, Sodium 102mg, Fiber 1g.  

Salt and Vinegar Roasted Radishes

(I love everything salt and vinegar)

1 pound small radishes with greens attached, if available, about 2 bunches

2 tablespoons Extra Virgin Olive Oil, divided

1 tablespoon malt vinegar

¼ teaspoon flaky sea salt

Preheat oven to 375 degrees.  

Cut greens off of radishes and trim the stems.  Wash and dry the greens and radishes separately.  Toss the radishes with 1 tablespoon oil and spread on large rimmed baking sheet.  Roast stirring once for about 20 minutes.  

Toss the greens with the remaining 1 tablespoon oil.  After 20 minutes, add greens to the pan and continue roasting until the radishes are tender and the greens are wilted, about 5 minutes more.  Transfer to a serving dish.  Drizzle with vinegar and sprinkle with salt, toss to coat.  

Serves 5, each 1/2 cup serving contains; Calories 65, Carbohydrates 3g, Protein 0.6g, Fat 6g, Sodium 141mg, Fiber 1g.