Winter has come. This mooli season, eat their leaves too
When my mother is in town, staying with us, the menu automatically changes — for the better. Suddenly, all the healthy, forgotten-till-now dishes start getting cooked. The regular dishes — Dal Chawal, those same two-three subzis cooked in rotation all get replaced by interesting and super healthy, slightly unusual stuff. For example, yesterday, when we made Mooli ka Parantha for lunch and wolfed it down with Dhania-Amla-mint chutney and beaten curd, she quietly also made my childhood favourite Mooli Bhurjee with radish leaves, which we then relished for dinner with Missi Roti.
We already know that the winter staple radish is very good for us. It is low in calories, low in digestible carbohydrates, high in roughage, contains a lot of water, and is low on the glycemic index too (keeps blood sugar stable), so it is great even for those who are watching their weight.
Plus, radish is a great source of anthocyanins, a type of antioxidant that is great for our heart and displays anti-cancer and anti-inflammatory properties, besides being loaded with potassium that helps keep our blood pressure in check. It is particularly great for the winter months as it is naturally anti-congestive — decreases congestion of the respiratory system, including irritation of the nose, throat, windpipe and lungs that accompany frequent cold bouts, infections, allergies and other causes common during these months.
So a Mooli Parantha or a radish salad, when in season, is a no-brainer without doubt. But why radish leaves you ask. Well, that’s because they are even more nutrient-dense than the radish. These greens, which are usually discarded without a thought, deliver loads of iron that helps cut fatigue, and are particularly good for people who are suffering from anaemia and low haemoglobin levels. They are a good source of vitamin C (as much as six times more per serving than the radish itself), too, which boosts the immunity big time and delivers some vitamin A, thiamine (vitamin B1), pyridoxin (vitamin B6), folic acid (vitamin B9), calcium and hard-to-find phosphorus, potassium and magnesium too.
In fact, the high levels of potassium, iron, vitamin C, and dietary fibre found in radish greens help strengthen the heart and keep our cholesterol levels sorted.
Radish greens display an impressive antioxidant capacity too, ranking right up there with other big shots like broccoli and kale, meaning that they can help fight effectively against oxidative stress in the body and chronic diseases.
They, in fact, have some unique antioxidants called sulforaphane indoles and anthocyanins which are known for their cancer-prevention abilities. Having enough antioxidants in the diet is actually great news for our skin, too, as they help the skin stay young and also reduce the appearance of blemishes and scars.
But the best news is that radish leaves are a natural diuretic - perfect for those who suffer from water retention and feel bloated all the time. They even help dissolve kidney stones (B6 helps) and clear the urinary bladder, and thus detoxify the body by stimulating urination and improving liver function.
These leaves also demonstrate strong laxative properties as they stimulate peristaltic motion and prevent a number of gastrointestinal problems and, thus, naturally help ease constipation and a bloated stomach. They, in fact, keep our gut smiling by improving nutrient absorption efficiency, too.
That’s not all! They are extremely low in calories (100gm give only 24 calories), and high in fibre (100gm give a healthy 4gram) so help you feel and stay full for longer, thus keeping a check on cravings between meals and help curb overeating. And they are a fabulous food for diabetics, too, as they help reduce blood sugar levels.
So, the next time you buy Mooli to make Parathas don't throw the leaves — make a spiffy, spicy bhujia out of it (tip: cook it in mustard oil and add only salt, hing, ajwain, ginger and green chillies). You can even add a bit of finely cut radish, or carrot, if you find the leaves bitter on their own.
These leaves also make an interesting and crunchy addition to any salad, and can be added to sandwiches and dals. You can even make a side dish by just wilting them and adding some butter and lemon juice, or mix them up with potatoes and onions and make a nice soup. Or try this (this is a personal favourite): radish green pesto — churn some leaves with freshly grated parmesan cheese, garlic, olive oil, almonds and walnuts (or sunflower seeds). Spread it over cracker toasts and have them.
The peppery, earthen taste of radish leaves takes a little getting used to, but it’s totally worth the benefits you score.