My friend said, “you’ve got to boil your radishes-it tastes just like potatoes!” (keep reading and I’ll let you know my verdict) I’ve always enjoyed radishes as garnish on my plate- their bright pink skin and creamy white centers are delightful to look at. Although I love their beauty, I’ve never been too fond of their taste. Their pungent, bitter inners are difficult for me to enjoy (I am a bit of a picky eater). But, after some reading, I’ve decided to overcome my animosity towards them and see if cooking radishes would dramatically change their taste.
Radishes are edible root vegetables, with an abundance of health benefits. These vegetables are packed with fiber, helpful carbohydrates, and detoxifiers. Some studies say their nutrients even have anticancer properties!8
This, along with their year-round planting, has persuaded me to give them a second chance. Their health benefits and easy planting are too good to ignore. And perhaps, after reading, you’ll be adding them to your summer barbecue checklist, too!
Year-Round Planting and Harvesting
Radishes are a cruciferous vegetable, from the cabbage family. In fact, they are the best out of the cabbage relatives to handle any season. Though these root vegetables can weather the heat, however, they are best to plant in the spring and fall. To prepare for harvest in these seasons, make sure to sow your seeds 4-6 weeks in advance.
Varieties such as Cherry Bombs, Champions, Burpee Whites, and Crimson Giants are ideal for a spring harvest. While radishes such as China Rose and Long Black Spanish due best in winter weather. You may also choose to plant winter radishes mid to late summer, for a fall harvest. Or, if your summer seasons are temperate, plant radishes like Rover Hybrid or choose a spring variety. I decided to start with the Easter Basket mix from Baker Creek Heirloom seeds- it’s a mix of all different radish varieties.
Remember, winter radishes tend to take approximately 60-70 days to harvest. However, the warmer season varieties are quick to harvest. In fact, some are ready to pluck in as soon as 3 weeks!
To maintain a continual harvest, be sure to succession plant every 2-3 weeks. Start your planting from the early spring, well into fall, to enjoy your radishes year-round.
When you’re ready to sow your seeds, make sure your soil is loose, and rich in nutrients. If your soil lacks the richness of organic matter, try throwing in some compost or fertilizer. (To learn more about composting, read my past blog to see how easy it is to get started!) Then, choose an area that’s sunny, and slightly shaded.
What’s more, radishes are the easiest vegetables to grow. Plus, their year-round planting and quick harvests are great for starting gardeners. But, no matter your experience, you’ll see why radishes are an excellent addition to your Victory Garden.
Amazing Health Benefits
Radishes have a boat-load of nutrient, antifungal, and anthocyanins (antioxidant) properties. This gives radishes remarkable, and almost magic, health benefits. Naturally, there’s a ton of research on their variety of benefits. So, I’m only going to list the most shocking or surprising ones I’ve found!
Anticancer Properties
Radishes are rich in vitamin C, folic acid, and anthocyanins. Anthocyanins give radishes their color, and detoxify the body. Also, anthocyanins have chemopreventive antioxidants. Meaning, they protect against certain cancers, (especially colon, kidney, intestinal, stomach, and oral cancer.)8
What’s more, other studies show that diets rich in cruciferous vegetables decrease the risks for cancer. (Specifically, breast, lung, colorectal, and prostate cancers). Also, the chemical properties specific to radishes (known as isothiocyanates) eliminate cancerous cells. These chemicals can steer the pathways of cancer cells, and kill them off before they reproduce.8, 2
Helps Diabetes and Weight Loss
Like prunes, dates, and pears, radishes have a low-glycemic index. This means, our bodies absorb their carbohydrates slowly. Therefore, it lowers our blood sugar levels, which helps manage diseases like diabetes. This, along with their high fiber content, also make them very useful in weight loss!1
Being that they are high in insoluble fibers, and low in calories, radishes are a great dietary choice. These vegetables will help keep you full, and regulate bowel movements. What’s more, their high rates of Vitamin C will also increase your metabolism.3 These factors, as we all know, are essential for weight loss.
Reduces Cardiovascular and Respiratory Disease
Other health benefits from radishes are due to their anthocyanin properties. (These chemicals are what give radishes their vibrant colors.) What’s more, they also show to improve cardiovascular health.9 5This, of course, being the most common cause of morality today.
Radishes can also help those afflicted with respiratory diseases, like asthma or bronchitis. These vegetables reduce any nose, throat, windpipe, or lung irritations.4 Also, their natural spice helps clear sinuses and eliminate mucus. Therefore, if you have a cold, or have trouble breathing, radishes are an excellent addition to your diet.
Skin Care and Relief
As we’ve read, radishes are packed with good stuff! These cruciferous vegetables are especially loaded with vitamin C, zinc, vitamin B3, and water.7 So, when used topically, they can keep the skin healthy and moisturized (I thought I’d be eating them, not rubbing them on my body!).
Also, their disinfectant and anti-inflammatory contents help keep the skin clean and clear. This makes them a great option for those who suffer from acne, dry skin, rashes or even vitiligo.6
What’s more, radishes have antipruritic properties.4 This means they help to reduce irritation caused by insect bites and bee stings. Simply juice some raw radishes, and apply it on the irritated area. Then, see how much your itching goes down!
How to Eat Radishes
Radishes have many other health benefits not listed. In fact, some studies prove they help liver, gallbladder, and kidney health. As a whole, no matter the status of your health, there is always something to gain from radishes!
However, some of us (like me) find it hard to overcome their bitter, pungent tastes. Luckily, I’ve found some yummy ways to bring out the more pleasant flavors of radishes. Remember, you may experiment with these as you’d like, let me know what ideas you can think of!
Raw Radishes
I don’t like them raw, but a lot of people do! Even raw, there are ways to dress up radishes to enhance their unique flavors. In fact, raw radishes are common as a garnish for many Mexican dishes. They also look really pretty sitting on the rim of a drink.
Oftentimes, they will be brined or pickled in lime juice. Then, they can be seasoned with cilantro, garlic, peppers, and salt. Sometimes, they’re even tossed in with cucumbers, cabbage, or carrots. These seasoned radishes make an excellent fresh topping for many savory dishes.
As a note: this same method can be applied to boiled radishes, as well. In fact, it is common in Mexican cuisine to eat radishes either raw and cooked.
Boiling Radishes
Boiling is a great way to reduce the kick radishes have. My friend swears by this method of cooking radishes. Spoiler alert**To me they DO NOT taste like potatoes. I served these for dinner and had beautiful left pink water and a vegetable that tasted more like a cabbage. I like cooked cabbage so it was a nice, healthy side dish.
To achieve this, boil your radishes for 7-8 minutes. Also, be sure to cover your pot, to avoid losing their fantastic nutrients. Once the radishes are soft, you may drain them and use the water for sauces and soups. (The used water also has loads of nutrients in it!)
Once they’re ready, try seasoning your radishes with fresh herbs. For example, dill, tarragon, and parsley are great options. You may also want to top them with melted unsalted butter – yum! (Every thing is better with butter, y’all)
Oven-Baked and Skillet Radishes
Or, if you prefer crispy, textured radishes, you may choose to bake them. Toss the radishes with olive oil and salt. Then, let them bake for about 40 minutes in 400 degrees Fahrenheit.
After they’re tender, place the baked radishes in a medium skillet full of melted butter. Remove the radishes from heat, and stir in your fresh herbs. Then, they’re ready to serve!
These crispy, buttery radishes are perfect for side dishes. By cooking them in the oven, and then in a skillet, they lose their bitter taste. However, they will still be jam-packed with nutrients. We also tried cooking them like this and enjoyed them. It was quick and easy and delicious.
Other Methods
Besides the usual boiling and baking, there are many other ways to enjoy radishes. For instance, you may decide to pickle or ferment radishes. Fermented radishes are commonly found in kimchi, a traditional Korean appetizer.
Or, you can add a salty crunch to fresh salads, or yogurts. India, for example, makes radishes into a yummy dip for fish and chicken (raita). This is a delicious way to dilute a radish’s flavor, while getting all the benefits.
On the other hand, you may choose to simply grill your radishes. After being seasoned with olive oil and herbs, these are irresistible. They pair especially well with savory dishes. Hence, a great option for any upcoming summer barbecues.
Closing Thoughts
I don’t consider myself a “foodie” but I do enjoy crafting an adventurous spirit, especially with food. Now that I’ve read all of the benefits, and delicious ways radishes can be eaten, I’m sold. And, I’m even regretful for not eating them more often, sooner!
So, if you are at risk for cancer, cardiovascular disease, or would just like to shed a few pounds – radishes are a great dietary choice. Their tough skin makes them easy to plant in almost every season. Also, their quick harvesting time is a rewarding, encouraging choice for a beginning gardener.
Just as late summer comes around the corner, you could be preparing your winter radishes right now. Or, you could plant for a late summer harvest, if you live somewhere temperate. All in all, I encourage you to open your mind to radishes. They are a healthy, unique and beautiful addition to any summer barbecue!
Have fun with radishes, and as always, happy planting!
DeeAnn
The Victory Garden Gal
(with Brittany Haas)
Research Articles
- Banihani, Saleem Ali. “Radish (Raphanus sativus” and Diabetes.” Nutrients 2017, 9, 1014. https://doi.org/10.3390/nu9091014
- Higdon, Jane. “Isothiocyanates.” Linus Pauling Institute, Oregon State University, 2005. https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/isothiocyanates#anticancer-activity
- Hidgon, Jane. “Vitamin C.” Linus Pauling Institute, Oregon State University, 2000. https://lpi.oregonstate.edu/mic/vitamins/vitamin-C
- I. Saidi, A. El Ayeb-Zakhama, F. Harzallah-Skhiri, and H. Ben Jannet. “Phytotoxicity of pentacyclic triterpene acids from Citharexylum spinosum L. to radish, lettuce and canary grass.” Allelopathy Journal, vol. 45, issue 2, November 2018, p. 245.
- Ghayur, Muhammad and Gilani, Anwarul. “Radish seed extract mediates its cardiovascular inhibitory effects via receptor activation.” Fundamental & Clinical Pharmacology vol. 20, 1 (18 November 2005): n.p. https://doi.org/10.1111/j.1472-8206.2005.00382.x
- Levai, M. “The Treatment of Vitiligo with Psoralen Derivatives”. AMA Arch Derm. 1958;78(5):597–606. doi:10.1001/archderm.1958.01560110043006
- N,a. “Amount of Niacin in Radishes.” Diet & Fitness Today, Body Ventures, n.d. http://www.dietandfitnesstoday.com/niacin-in-radishes.php
- O’Hare, T.J., Williams, D.J., Zhang, B., Wong, L.S., Jarrett, S., Pun, S., Jorgensen, W. and Imsic, M. “RADISH SPROUTS VERSUS BROCCOLI SPROUTS: A COMPARISON OF ANTI-CANCER POTENTIAL BASED ON GLUCOSINOLATE BREAKDOWN PRODUCTS.” Acta Hortic. 841, (2009): 187-192. DOI: 10.17660/ActaHortic.2009.841.21. https://doi.org/10.17660/ActaHortic.2009.841.21
- Wallace, Taylor C. “Anthocyanins in cardiovascular disease.” Advances in nutrition (Bethesda, Md.) vol. 2,1 (2011): 1-7. doi:10.3945/an.110.000042