Radish Vinaigerette

Why are Radishes radical for our gut?


Radishes are an edible root vegetable that is a member of the cruciferous family. When eaten raw, radishes are spicy, crispy, and zesty. Though radishes may not be the most appreciated vegetable, and although they are little in size, they pack some serious nutritional value. For every ½ cup of radishes not only do they provide 1 gram of dietary fiber; they are also a great source of antioxidants, vitamin C, potassium, folate, and b-vitamins. Cruciferous vegetables such as radishes contain isothiocyanates, these compounds have been shown to prevent certain cancers.


Radish seeds can also be sprouted making them more digestible than their raw form. They also provide a concentrated source of antioxidants and minerals. According to a recently published study comparing the phytochemical and nutritional profile of five microgreens of the Brassicacae Family, Daikon microgreens, a type of winter radish, showed the highest antioxidant, water, and polyphenol content, indicating that radishes deliver both anti-inflammatory and prebiotic effects for our gut microbiome. These vegetables also act to neutralize some toxic compounds that may irritate the lining of the stomach and intestines. In another study where they used radish juice, it showed that it may help prevent gastric ulcers by protecting gastric tissue and strengthening the mucosal barrier. The mucosal barrier helps protect your stomach and intestines against unfriendly microorganisms and damaging toxins that may cause ulcers and inflammation.


If you haven’t yet tried radishes, consider this married to health recipe to reap the #goodgut benefits.

It is also important to note that high consumption of radishes can lead to digestive irritation and dehydration due to its diuretic properties. In addition, if you suffer from IBS, eating cruciferous vegetables may also trigger some intestinal symptoms, in this case consider eating foods lower in FODMAP or if tolerated.


Ways to eat it

Radishes are usually eaten raw for a zesty, spicy taste

When cooked, the flavor is dulled for a more sweet and juicy taste

They are a great addition to any dish! Radishes are often added to salads, sandwiches, tacos, and more


Recipe: Radish Vinaigrette


Ingredients (Makes 4 Servings):

  • 2 Tbsp vinegar of choice

  • 1 lb radishes, juiced

  • 1/2 lemon, juiced

  • 1/4 tsp ground cumin

  • 1/2 date, pitted and blended with water

  • 1/2 tsp dijon mustard

  • 1/4 tsp Himalayan pink salt

  • 1/8 tsp black pepper

  • 1 tsp freshly minced parsley, minced


Directions:

  1. Mix everything together in a serving bowl and let it sit for an hour.

  2. Use in your salads or bowls, stirring once or twice before.

Heal With Each Meal!


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References

Evans, M., Paterson, E., & Barnes, D. M. (2014). An open label pilot study to evaluate the efficacy of Spanish black radish on the induction of phase I and phase II enzymes in healthy male subjects. BMC Complementary and Alternative Medicine, 14. https://doi.org/10.1186/1472-6882-14-475

McDermott, A. (2016, May 17). Are Radishes Good for You? Healthline. https://www.healthline.com/health/food-nutrition/the-benefits-of-radishes

Marchioni, I., Martinelli, M., Ascrizzi, R., Gabbrielli, C., Flamini, G., Pistelli, L., & Pistelli, L. (2021). Small Functional Foods: Comparative Phytochemical and Nutritional Analyses of Five Microgreens of the Brassicaceae Family. Foods, 10(2). https://doi.org/10.3390/foods10020427


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