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Heart Healthy Recipes, Issue #084 - Health Benefits of Radishes
May 25, 2024

Welcome to Heart Healthy Recipes' Newsletter

This month our focus is on the health benefits of in-season radishes, along with some recipes to help get started on a heart-healthy lifestyle and diet.

The recipes include a roasted radish recipe flavored with garlic, along with two salad recipes. Great for spring-time brunches and get-togethers.

Health Benefits of Radishes

Nutrient-rich radishes are part of the cruciferous vegetable family and offer a high amount of antioxidants. Antioxidants may help the heart by reducing plaque build-up and formation in the arteries.

Along with being nutritious, radishes are fibrous, though low in calories making them great for weight-loss. The American Heart Association recommends eating foods that are high in fiber (like radishes) to achieve a daily fiber intake of 25 to 30 grams a day.

The low glycemic radish is considered a superfood, as they are high in vitamins, including vitamin C, along with minerals and low in calories.

Radishes are a rich source of the essential mineral *magnesium. Magnesium is essential for nerves and muscles, including heart muscle. For more information on magnesium, please see more below in this newsletter.

How Radishes May Help with Weight Loss:

-Low in calories containing almost zero fat

-High in fiber

-High in water helping to keep hydrated

-Diuretic properties helping to eliminate excess water and toxins

-Helps speed up metabolism

-Low glycemic index

-Promotes fullness which may help overeating

Roasted Radishes

Radishes flavored with heart healthy garlic and more.

Recipe Ingredients:

1 lb. medium radishes, approximately 20-25 each

1 tablespoon extra-virgin olive oil (EVOO)

¼ teaspoon dried parsley

2 garlic cloves, finely minced

⅛ teaspoon black pepper

½ teaspoon sea salt (optional)

Recipe Instructions:

Preheat oven to 425°F.

Remove stems from each radish, along with trimming the tips and slice radishes in half.

Next, place radishes in a medium bowl, combining with olive oil and parsley. Gently toss to evenly coat radishes.

In a large 9×13-inch baking dish spread the radishes evenly into one layer. Place in oven and bake for 20-25 minutes. After 10 minutes, temporarily remove radishes from oven, adding the minced garlic. Sprinkle with black pepper and sea salt (optional). Return the dish to the oven and bake for an additional 10-15 minutes or until radishes are lightly browned and fork tender.

Top with favorite dressing and garnish with fresh herbs of parsley, dill, and/or chives, if desired.

Makes 4 servings.

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Radish and Celery Salad

Spring salad of heart healthy radishes, celery, orange, and flavored with honey, along with lemon.

Recipe Ingredients:

1 lb. medium radishes, approximately 20-25 each

1 medium orange

4 stalks of celery, sliced

2 oz. Feta cheese, crumbled (approx. ¼ cup)

⅓ cup extra-virgin olive oil (EVOO)

¼ cup vinegar

1½ teaspoons lemon zest

2 tablespoons lemon juice (or juice of one lemon)

2 teaspoons fresh tarragon, finely chopped

1 tablespoon honey

⅛ teaspoon black pepper

½ teaspoon sea salt (optional)

Recipe Instructions:

Remove stems from each radish, along with trimming the tips and slice thinly. Place radishes in a medium bowl.

Next, peel orange and slice into segments, removing any seeds. Add to radishes, along with sliced celery, and Feta cheese.

In a small to medium bowl, combine oil, vinegar, lemon zest and juice, tarragon, along with honey. Lightly add sea salt (optional) and black pepper, if desired.

Drizzle the liquid mixture over the radishes. Ready to serve.

Makes 4 servings.

Radish and Cucumber Salad

Radishes combine with heart healthy cucumbers to add extra hydration to this springtime salad.

Recipe Ingredients:

½ lb. medium radishes, 1 bunch of radishes - approximately 10 each

1 cucumber, peeled and thinly sliced

½ red onion, finely chopped (½ cup)

¼ cup lemon juice

¼ cup vinegar

1½ tablespoons extra-virgin olive oil (EVOO)

2 teaspoons sesame oil

1 small red chili, seeded and finely chopped

2 teaspoons sesame seeds, toasted (optional)

Recipe Instructions:

Remove stems from each radish, along with trimming the tips and slice thinly. In a medium bowl add radishes and cucumber after peeled and thinly sliced.

In a separate small bowl, add red onion, finely chopped. Add the lemon juice and allow to soak onion for approximately 10 minutes. After the onion is soaked, place onion in the bowl with radishes.

In another separate small bowl whisk the vinegar, two oils, chili, along with favorite seasonings (optional), and drizzle over salad.

To serve, sprinkle sesame seeds over salad, if desired.

Makes 6 servings.

For More Radish Recipes, Please Visit:

Dill Radish Salad

Mint Radish Sauce

Radish and White Kidney Bean Salad

Nutrition Tip:

Heart Health and Magnesium

*Magnesium is important for the heart to function at its optimum best. This essential mineral helps more than 300 enzyme systems work properly. Magnesium is critical for helping the body use calcium and vitamin D so your body can make strong bones. It also supports energy production, as well as nerve, muscle, and cardiovascular function.

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*Medical/Nutritional Disclaimer: Heart Healthy Recipes' Newsletter and website offers informational service only and the information contained in this newsletter is not intended as professional nutritional or medical advice. The content in this newsletter should not be used solely during a medical emergency or for the diagnosis or treatment of any medical condition. Please consult your doctor or other qualified health care provider regarding any course of medical treatment.
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