Cooking with Tammy Kelly: Rediscover the radish!
Rediscover the crisp colorful root, the radish! Radishes are the perfect vegetable to add a tang 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 of 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.
For their size radishes have quite a high vitamin count. The real star among radish nutrition facts is vitamin C, giving you 14% of your daily value in just a ½ cup serving. But that’s not all; radishes have vitamin K, B6, niacin, folate and pantothenic acid. These vitamins are available in significant amounts, especially for such a small serving size.
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 high in vitamin C, making them a good detoxifier, eliminating toxins that can make you sick. This is especially true to prevent many types of cancer including; kidney, stomach, mouth and colon cancers. But this same vitamin C is also responsible for keeping illnesses like the common cold at bay, as well as chronic illnesses like diabetes and heart disease.
Another health benefit of radishes is due to their status as an anti-congestive, which relieves congestion in the respiratory system. When you get a cold, or an allergic flare-up or infections, a healthy dose of radishes can help clear up congestion for a quicker heal time.
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!
Crunchy Radish and Cucumber Salad
1 large cucumber or 2 smaller ones
8 radishes, thinly sliced
4 ounces feta cheese, crumbled
2 tablespoons olive oil
1 tablespoon of freshly squeezed lemon juice
1 teaspoon salt
1 teaspoon fresh ground pepper
1 tablespoon chopped dill
Combine the cucumber, radishes, and feta in a large bowl.
Combine the olive oil, lemon juice, salt, and pepper in a small bowl and whisk to combine.
Top the radish salad with the vinaigrette and dill and stir to combine.
Let rest for about 10 minutes to blend before serving.
Very Tangy Radish Tzatziki
2 cups (16 ounces) Greek yogurt
1 cup radishes
1/3 cup toasted walnuts
2 tablespoons chopped fresh dill
1 tablespoon olive oil
1 tablespoon fresh squeezed lemon juice
1 teaspoon salt
½ teaspoon ground black pepper
Combine the yogurt, radishes, walnuts, dill, olive oil, lemon juice, salt, and black pepper in a mixing bowl and stir until combined.
Serve as a topping or dip for vegetables or pita chips, store in refrigerator for up to three days.
Yields 4 servings, each serving contains; Calories 146, Fat 10 g., Cholesterol 5 mg., Sodium 601 mg., Fiber 9 g., Protein 6 g.
Roasted Radishes with Butter and Garlic
2 bunches medium radishes, tops trimmed
2 tablespoons melted butter
1 teaspoon salt
¼ teaspoon black pepper
1 teaspoon minced garlic
Preheat oven to 425 degrees. Cut the radishes in half lengthwise.
Arrange the radish halves in one layer in a baking dish. Add the butter, salt, pepper, and garlic. Toss to coat.
Roast until the radishes are fork tender, about 20-25 minutes.
Yields 3 servings, each serving contains; Calories 92, Fat 8 g., Carbohydrates 5 g., Sodium 300 mg., Fiber 2 g., Protein 1 g.
Sheet Pan Chile Chicken Nachos with Radish Topping
(Adapted from Bon Appetit)
2 tablespoons extra-virgin olive oil
2 garlic cloves, chopped
1 medium red onion, chopped
1 tablespoon tomato paste
8 ancho chiles, stemmed and seeded
1 tablespoon adobo sauce
3 cups low-sodium chicken stock
1 teaspoon ground cumin
Salt
1 rotisserie chicken, meat pulled from bones and shredded or 4 cups of shredded chicken breasts or tenders
2 10 ounce bags frozen corn, thawed and drained
1 jalapeno pepper, stemmed, seeded and chopped
2 ½ cups finely grated Cotija cheese
Non stick spray
2 8-ounce bags tortilla chips
2 pounds sharp cheddar cheese, shredded
Thinly sliced radishes, cilantro leaves, and pickled jalapenos for topping
Heat oil in a large saucepan over medium-high until shimmering. Cook garlic and half of onion, stirring occasionally, until tender and beginning to brown, 6–8 minutes. Stir in achiote paste and cook, stirring occasionally, until brick red, about 1 minute. Add ancho chiles, chipotle chile, stock, cumin, and 2 tsp. salt and bring to a boil. Cover, remove from heat, and let sit until chiles are very soft, about 30 minutes.
Place racks in upper and lower thirds of oven; preheat to 350°. Transfer chile mixture to a blender and purée until smooth. Return to saucepan, stir in chicken, and bring to a simmer over medium-low heat; season with salt. Remove from heat; set chicken aside until ready to assemble.
Meanwhile, toss corn, poblano chile, ¾ cup Cotija cheese, and remaining onion in a medium bowl until combined; season with salt.
Coat 2 large rimmed baking sheets with nonstick spray. Arrange half a bag of chips on each sheet. Top each with one-quarter of the chicken mixture, one-quarter of the corn mixture, and one-quarter of the cheddar. Repeat layers with remaining chips, chicken mixture, corn mixture, and cheddar. (Each tray will contain half of all the ingredients.)
Bake nachos, rotating pans top to bottom and front to back halfway through, until cheese is melted and edges of chips are beginning to brown, 8–10 minutes. Serve topped with radishes, cilantro, pickled jalapeños, remaining Cotija cheese, and desired toppings alongside.
