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Are Radishes Low FODMAP?

Jul 19, 2018 0 comments
Are Radishes Low FODMAP?

Radishes are a root vegetable that have been around for many, many years. They’re pretty easy to grow, so they’re often part of vegetable plots, or children’s gardens. They also make a good companion crop, as the smell deters some insect pests. They grow well with cucumbers, chervil, peas, lettuce, and nasturtiums. They make a fantastic addition to a salad, but are radishes low FODMAP?

 

Yes, they are. The Monash University has tested radish, and found it to be low FODMAP in a single serve of two radishes. FODMAP Friendly has also tested radish, and found that they are low FODMAP. A serve is 40 grams, which is roughly equivalent to two radishes.

 

What To Do With Radishes?

Radishes are actually a really good substitute for onion when you’re following a low FODMAP diet. If you’re buying radishes, then there’s three main varieties - Red Globe, White Icicle or Asian radishes, but if you’re growing them yourself, then there’s many more types that you could use. When you’re buying your radishes, look for bunches with the leaves still on, as they will be freshest, and you can use the leaves to gauge the radish. Look for healthy leaves. Early radishes, like the White Icicle variety, will have a milder flavor.

 

Roasted Radishes

Roasted radishes makes a nice side dish for your main meal.

 

Ingredients

A bunch of radishes (12)

Two tablespoons of extra virgin olive oil

Salt

Pepper

 

Method

  1. Preheat the oven to 400 degrees Fahrenheit/200 degrees Celsius.
  2. Line a baking sheet with parchment.
  3. Rinse the radishes and slice off the tops and tails.
  4. Slice them in half.
  5. Mix the radish halves with the oil.
  6. Add salt and pepper to taste.
  7. Make sure each of the radish halves is coated evenly.
  8. Place on the baking sheet taking care not to let them touch.
  9. Bake in the oven for 50 minutes to an hour.

 

Low FODMAP Potato Salad

This potato salad recipe is low FODMAP, and full of flavor.

 

Ingredients

2 pounds of waxy potatoes

2 large eggs

3 tablespoons of fresh lemon juice

1 tablespoon of olive oil

1/3 cup finely chopped celery

1 cup of slivered radishes (These are sold in packages, but you can dice, slice or chop fresh radishes instead)

1 tablespoon of chopped fresh dill

1/3 cup chopped of fresh chives

1/4 cup of mayonnaise

1/2 teaspoon of salt

1/2 teaspoon of freshly ground black pepper

 

Method

  1. Scrub the potatoes, and put them in a saucepan covered with water. Leave the skins on, and bring to the boil. You can boil in the eggs in the same pan.
  2. After 12 minutes, take the eggs out, and put them in a bowl of cold water. Leave to the side.
  3. Boil the potatoes for around 25 minutes in total, or until tender when pierced with a fork.
  4. Take off the boil, drain and leave to cool.
  5. Remove the shell from the eggs. Roll them gently over your work surface to crack the shell, and then pick it off.
  6. Once the potatoes have cooled, peel the skins off.
  7. Dice the potatoes, and put them back in the pan with the lemon juice, and olive oil.
  8. Stir to make sure each piece is coated.
  9. Leave for around 10 to 15 minutes, while you chop the eggs, radishes, dill, and chives.
  10. Combine the mayonnaise, salt and pepper in a bowl.
  11. Add the chopped vegetables, and the mayonnaise mix to the potato mix.
  12. Fold gently.
  13. Put in a serving bowl and serve.

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