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

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:

-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

Recipe Ingredients:

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:

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.

Radish and Celery Salad

Recipe Ingredients:

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:

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

Recipe Ingredients:

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:

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

Core Minerals - Magnesium

Ceramic Beverage Mugs:

Enjoy your favorite tea or beverage with a new mug. For availability, please visit:

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Heart Healthy Weight-Loss Facebook Group:

www.facebook.com/groups/hearthealthyweightloss

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www.pinterest.com/hearthealthyrecipes www.facebook.com/Heart.Healthy.Recipes.net www.facebook.com/groups/hearthealthyweightloss www.HeartHealthyRecipes.com

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Children's Hunger Fund

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