Radishes On Keto: Friend Or Foe?

Radishes are a keto-friendly food with a low-carb count, making them a great substitute for potatoes. When roasted, radishes lose their peppery bite and become slightly sweet, with a subtle hint of sweetness. They can be prepared in a variety of ways, including roasting, sautéing, or eating raw. With just 1.8g net carbs per 100g serving, radishes are an excellent option for those following a ketogenic diet.

Radishes as a keto-friendly potato substitute

Radishes are a keto-friendly food with a low net carb count, making them a great substitute for potatoes. A 1” radish has just 0.2 grams of carbohydrates and 0.1 grams of dietary fiber, while a cup of sliced raw radishes has only 2 net carbs. In comparison, 100g of potato contains 18.3g net carbs.

When roasted, radishes can take on a similar texture and taste to potatoes, making them an excellent side dish for those on a keto diet. They can also be sliced and deep-fried as a substitute for potato chips.

Ingredients:

• Radishes (1 pound, trimmed and halved)
• Butter (3 tablespoons)
• Garlic (2 teaspoons, minced)
• Rosemary (1 tablespoon, fresh, chopped)
• Sea salt (½ teaspoon)
• Black pepper (¼ teaspoon, freshly ground)
• Lemon (1, for juice and zest)

Instructions:

• Preheat your oven to 425° F and line a baking sheet with parchment paper.
• In a small saucepan, melt the butter and add the garlic, rosemary, salt, and pepper. Stir to combine.
• Place the radishes in a large bowl and toss them with the butter mixture until they are well coated.
• Spread the radishes out on the prepared baking sheet in a single layer.
• Roast the radishes for 25 to 35 minutes, until they are tender and lightly browned.
• Remove from the oven and top with lemon zest and a squeeze of lemon juice.
• Serve warm and enjoy!

Note: Radishes have a high water content, so it is not recommended to freeze them as this can affect their texture.

Have you tried roasting radishes as a keto-friendly potato substitute? What did you think?

Nutritional value of radishes

Radishes are root vegetables that are rich in antioxidants, vitamin C, calcium, and potassium. They are also a good source of fibre and vitamins A, C, and K. A half-cup serving of sliced radishes contains about 12 calories and virtually no fat, making them a healthy snack option. Here is a breakdown of their nutritional value:

• Carbohydrates: A 1" radish contains just 0.2 grams of carbohydrates, and a cup of sliced raw radishes has about 2-3 grams of net carbs.
• Cholesterol: Radishes contain no cholesterol.
• Sodium: A half-cup serving of sliced radishes contains 23 milligrams of sodium.
• Antioxidants: Radishes contain antioxidants like catechin, pyrogallol, and vanillic acid, which help to fight free radicals in the body.
• Vitamin C: This vitamin protects cells from damage and plays a key role in collagen production, supporting healthy skin and blood vessels.
• Calcium and Potassium: These minerals help control blood pressure and lower the risk of heart disease.
• Fiber: A half-cup serving of radishes provides 1 gram of fiber, which aids in digestive health and can help lower cholesterol.
• Protein: Radishes contain small amounts of protein, with 7 ounces of small to medium radishes providing 2 grams.
• Iron: Radishes are a source of iron, with 7 ounces providing 0.3 mg.
• Other nutrients: Radishes also contain smaller amounts of vitamin A, magnesium, vitamin K, and sugar (1.87 grams per pound of radishes).

Different types of radishes

There are many different types of radishes, each with its own unique characteristics. Here are some of the most common varieties:

Round Radishes

Also known as Easter Egg Radishes, these radishes are most commonly seen in red but can also be found in white, pink, and purple hues. They have a crisp texture and a slightly peppery flavour, making them a great addition to salads or roasted vegetables.

French Breakfast Radishes

These radishes are an elongated version of the round radishes. They have a crisp texture and a mild, slightly sweet taste with a hint of spice. French Breakfast radishes are versatile and can be enjoyed raw or cooked.

Watermelon Radishes

Watermelon radishes are an heirloom variety of daikon radish. They have white or green flesh with a mild, slightly sweet flavour. They are often used raw to add a pop of colour to dishes like rice bowls, salads, or avocado toast.

Daikon Radishes

Daikon radishes are a type of winter radish commonly used in Asian cuisine. They are white, cylindrical, and can grow up to 18 inches long. Daikon radishes have a mild flavour and are rich in nutrients, including fibre, vitamin C, and folate. They are versatile and can be consumed raw, baked, boiled, or added to stir-fries.

Cherry Belle Radishes

These radishes are small, round, and bright red, with a crisp white interior. They have a mild, slightly sweet and spicy flavour and are often sold at farmers' markets. Cherry Belle radishes are versatile and can be used in a variety of dishes, either raw or cooked.

Black Radishes

Black radishes, also known as Spanish radishes, have a unique appearance with deep black skin and white flesh. They have a strong, pungent, and spicy flavour. Black radishes are commonly used in traditional medicine and are believed to have anti-inflammatory properties. They are typically cooked to mellow their sharp flavour.

These are just a few examples of the different types of radishes available. Each variety offers a distinct set of nutrients, flavours, and culinary uses, making them a versatile and nutritious addition to any meal.

How to cook radishes

Radishes are a great low-carb option for people on the keto diet. They can be cooked in a variety of ways, including roasting, sautéing, steaming, boiling, stir-frying, and pan-roasting. Here is a guide on how to cook radishes, with a focus on roasting and sautéing:

Roasted Radishes:

Roasting radishes is a simple process that transforms their sharp, peppery flavour into a mild, subtly sweet taste. Here are the steps to roast radishes:

• Preheat your oven to a temperature between 400°F and 450°F.
• Line a baking sheet or a large baking dish with parchment paper. Using a dish allows for more caramelization and adds flavour.
• Trim and halve your radishes. For even cooking and browning, arrange them in a single layer on the prepared sheet or dish.
• Drizzle olive oil or melted butter over the radishes and season with salt and pepper. You can also add other seasonings like garlic, rosemary, thyme, or dried herbs such as parsley, chives, or dill.
• Roast the radishes for 20-25 minutes, tossing them halfway through. For softer radishes, cook for up to 35 minutes.
• For an extra kick of flavour, squeeze some lemon juice over the roasted radishes and garnish with lemon zest.

Sautéed Radishes:

Sautéing is another quick and easy way to cook radishes, enhancing their natural sweetness. Here's how to do it:

• Heat butter in a skillet over low heat.
• Trim the ends of the radishes and cut them in half.
• Arrange the radishes in the skillet cut-side down and season with salt and pepper.
• Cook the radishes for about 10 minutes, stirring occasionally, until they are browned and softened.

Tips for Cooking Radishes:

• When buying radishes, look for those with healthy greens still attached, as this indicates freshness. The radishes should be firm with smooth, crack-free skin.
• Radishes can be stored in a plastic bag in the refrigerator for up to two weeks. For shorter-term storage, place them in a jar or container of water in the refrigerator, changing the water every few days.
• Don't forget about radish greens! They are edible and packed with nutrients. Sauté or blend them into pesto to add extra flavour to your dish.
• When roasting radishes, cut them in half and place them cut-side down for even cooking and crisping.
• For softer radishes, increase the roasting time, and for a crunchier bite, reduce the cooking time.

Roasted radishes make a great side dish and can be served with a variety of main courses, such as roasted chicken, beef ribs, or grilled meats, chicken, and fish. They can also be tossed into salads, pasta, or grain bowls for a refreshing and tasty addition.

Radish recipes

Radishes are a versatile vegetable that can be eaten raw, roasted, sautéed, grilled, or steamed. They are often used in salads or as a garnish, but cooking them can mellow their peppery flavour and make them a good substitute for potatoes. Here are some radish recipes to try:

Roasted Radishes

Roasting radishes brings out their natural sweetness and makes them a great side dish to chicken, beef, or pork. To roast radishes, preheat your oven to 400-425°F and line a baking sheet or dish with parchment paper or brush it with olive oil. Trim and halve your radishes and toss them with melted butter or olive oil, and seasonings such as salt, pepper, garlic, rosemary, or thyme. Spread the radishes in a single layer on the prepared baking sheet and roast for 20-25 minutes, tossing halfway through, until they are tender and lightly browned. Sprinkle with Parmesan cheese, if desired, and roast for another 5 minutes.

Sautéed Radishes

Sautéing is another great way to cook radishes. Heat butter in a skillet over low heat and arrange trimmed radishes, cut-side down, in the melted butter. Season with salt and black pepper, then cook for about 10 minutes, stirring occasionally, until the radishes are browned and softened.

Radish Salad

Radishes are a crunchy and peppery addition to any salad. Try them in a microgreens salad with a lemon poppy seed dressing, or a simple radish and herb salad. Radishes also go well with chicken in a salad—try sliced chicken, avocado, sliced almonds, and green onions, tossed with a citrus vinaigrette.

Radish Toast

Radishes are delicious on toast or crostini. Try them with ricotta, olive oil, and sea salt, or with cashew ricotta and herb spread.

Other Radish Recipes

Radishes can be used in a wide variety of recipes, including slaws, stir-fries, soups, and even desserts. Get creative and experiment with different types of radishes and flavour combinations!

Frequently asked questions