I wouldn’t recommend ever tossing radishes into your green smoothies, but when it comes to the radish greens, that’s a different story. If you are like me, you’ve been throwing away radish greens for years. In fact, several websites I read that provide information about radishes recommend this as the first step for preparing them to eat: remove the tops and throw them away!
If you follow that advice, you’d be throwing away a significant source of calcium, iron, magnesium, folate, vitamin A, C, K and other nutrients. Not only are radish greens edible, the leaves are the most nutritious part of the plant!
And they aren’t bitter either. They have a very mild flavor and taste a lot like lettuce. When I added the greens from an entire bunch of radishes in a green smoothie I made, I couldn’t even taste them. Radish leaves are easily hidden in just about any green smoothie recipe. I found them to be as easily masked by fruit as baby spinach.
How Much To Use
I typically toss in a whole radish bunch worth of greens in the blender with some additional spinach, kale or dandelion. I don’t often measure my food before making a smoothie (unless I’m working on a recipe), but I’d say at least two cups of radish greens would be adequate for a green smoothie and still remain hidden by the fruit. I’ve yet to make a smoothie that tasted like radish top.
If one bunch of radishes provides less than two cups of greens, I’d say toss in another bunch or add some extra spinach, kale or other leafy green if you want more greens.
Radish Greens Nutrition Information
Radishes are super rich in calcium with 200mg (20% RDA) of calcium in just a 3 ounce, 44 calorie serving. You’ll also get 2 grams of protein, no fat and 13% of your RDA of iron as well as vitamins A (280% RDA) and C (173% RDA). All greens are naturally a rich source of vitamin K and magnesium as well as other vitamins and minerals.
Tips For Using Radish Greens In A Smoothie
Since most people eat radishes and toss the greens, the greens are not sold primarily as a vegetable, so they can be a bit soiled. Simply wash them thoroughly with water to remove any debris. Select radish bunches with bright green leaves that are not wilted or yellowing.
I highly recommend only selecting organic radishes when you plan to eat the greens. Conventionally-grown leafy greens tend to be susceptible to containing high amounts of pesticide residue. If you can’t find organic radishes, I’d advice tossing the greens instead of eating them.
Besides blending radish greens in smoothies, you can use them in salads, sandwiches or any other recipe that calls for greens. I think they are delicious. They also add nutritional variety to my diet and provides a rich, vegan source of calcium.
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Tracy Russell is the creator of the Green Smoothie Weight Loss Program, the 30-Day Whole Foods Challenge and founder of Incredible Smoothies. She is passionate about helping people improve their health with green smoothies and a whole foods lifestyle.