Red Radishes are Really Rad Roots

Say that five times fast! Our star vegetable of the month is the RADISH. Known for their red, pink, or purple color, they’re a bright addition to the February menu and a lovely way to add color to your winter plate (or Valentine’s Day feast).

Did you know? The radish is a root vegetable that is part of the mustard family. They come in many varieties including my personal favorite, the watermelon radish. It’s so vibrant! Try adding thin slices of it to a charcuterie board to add a burst of interest to the display. I bet it will inspire someone to try it!

Radishes usually pack a powerful punch in taste and nutrition. They’re a great source of vitamin C and fiber. Getting lots of vitamin C is especially beneficial during the cold and flu season and fiber is extremely important in the diet of all children to prevent common digestive issues.

Radishes are also a good source of folate, potassium, and calcium. You may think of only eating radish slices on a salad, but they’re delicious cooked too. You can even eat the leaves!

When roasted, sautéing, or poaching a radish, some of the natural spicy notes will be minimized to make them sweeter and more appealing to children who are often considered supertasters.

Check out the varieties of radishes at the grocery store or your local farmers’ market. They are also easy to plant and mature quickly if you’re interested in trying different varieties in your own garden this spring.

Offering early veggie variety is key to raising adventurous, healthy eaters. Through exposure, we now know kids can learn to LOVE vegetables. We hope you will join the Veggies Early & Often campaign at home by being a role model through cooking and eating a balanced, plant-forward diet. As the Registered Dietitian Nutritionist for Learning Care Group, I take pride in sharing smart choices during meal and snack time with the children in our schools. Try one of our Grow Fit-inspired recipes below!

Roasted Radishes with Garlic Butter
(Serves 6 Adults)

Ingredients:

2 bunches radishes (about 3 cups)
1 Tbsp. avocado oil
1 Tbsp. black pepper
2 Tbsp. butter
1 clove garlic, minced
¼ tsp. lemon zest (optional)

Directions:

1. Preheat oven to 450 degrees Fahrenheit.
2. For young assistants: Have your child wash and dry the radishes.
3. Slice off the stems and root/tail of each radish. Halve the small/medium-sized ones and quarter the large radishes.
4. For young assistants: Have them spread radishes on a baking sheet and mix with oil and pepper.
5. Roast for 20 to 30 minutes, stirring every 10 minutes until browned and a bit wrinkled.
6. While radishes roast, melt your butter in a saucepan over medium heat. Watch butter until it becomes a deep, toasty brown. Remove from heat.
7. Let butter rest for 2 to 3 minutes then add garlic and stir until it is slightly softened.
8. Pour butter over the radishes when they’re done roasting. Toss with lemon zest (optional).
   

Creamy Cucumber Radish Salad
(Serves 4 Adults) 

Ingredients:

4 mini cucumbers or 1 large English cucumber
1 bunch radishes
3 Tbsp. fresh dill or 2 tsp. dried dill
¼ cup fresh chives, chopped
⅓ cup plain Greek yogurt
2 Tbsp. avocado oil
2 tsp. red wine vinegar
¼ tsp. garlic powder
Fresh pepper, to taste

Directions:

1. Thinly slice cucumbers and radishes with a knife or mandolin.
2. For young assistants: Have child combine cucumbers, radishes, dill, and chives in a small bowl.
3. For young assistants: In a separate bowl, have them whisk together yogurt, oil, vinegar, garlic powder, and fresh pepper.
4. Pour dressing over the vegetables and toss to coat. Serve immediately. 

Avocado & Radish Toast
(Serves 2)

Ingredients:

2 slices of whole-grain bread
1 ripe avocado
1 lime
3 radishes
1 handful broccoli sprouts
Fresh ground pepper
Olive oil (optional) 

Directions:

1. Toast the bread.
2. Halve the avocado. For young assistants: Let child scoop the flesh out into a small bowl.
3. Halve the lime and squeeze over the avocado. Using a fork, smash the avocado until creamy.
4. Slice the radishes using a mandolin or sharp knife.
5. For young assistants: Have child spread the avocado onto each slice of whole-grain toast. Layer the radishes on top and sprinkle with sprouts.
6. Drizzle with olive oil (optional) and sprinkle with pepper to serve.

These recipes are all veggie-forward and approved by the Partnership for a Healthier America to meet the Veggies Early & Often guidelines. Approved 1/10/2024.