"D" is For...

We’re working through the alphabet of healthy foods and this month we are on the letter “D.”

Daikon radish:
This vegetable is available in every supermarket – but you may not be familiar with it and pass it by because you have no idea what to do with it.

The daikon radish is shaped almost like the carrot root and is white in color. This variety is typically about 12 to 18 inches in length but can grow up to three feet long! The daikon has a white flesh that is firm and crisp in texture, juicy and pungent – just a bit hotter than a red radish. They’re available year-round, but are most flavorful in fall and winter.

Radishes in general, including daikons, are high in vitamin C, a good source of folic acid, potassium, copper, calcium, antioxidants and molybdenum (a trace mineral required for proper cell function.) This is part of the brassica group of vegetables along with cabbage, Brussels sprouts, cauliflower and broccoli. Not only do they have potent anti-cancer properties, they are also great detoxifiers, natural laxatives, help protect the liver, promote healthy digestion, have anti-inflammatory, anti-viral and anti-bacterial properties, and even promote restful sleep.

Dark meat chicken and turkey:
We’re always told to choose chicken or turkey breast which is the white meat because it is lower in fat. Well, the white meat is fine if you really like that the best. Personally, I have always preferred chicken and turkey thighs which is dark meat because it is so much more flavorful and juicy. The white meat tends to be too dry for my taste.

If you feel as I do about this, here’s some really good news. The extra fat in dark turkey or chicken meat raises your levels of cholecystokinin (CCK), a hormone that makes you feel fuller, longer. The result is that you will be less likely to overeat in the hours that follow your meal. That's a win-win in my book!

If cholesterol is your concern, only 1/3 of the fat in dark meat is the saturated kind, and the remaining 2/3 are heart-healthy unsaturated fats. In fact, 86% of that saturated fat either has no impact on cholesterol, or raises HDL (good) cholesterol more than LDL (bad) cholesterol which actually lowers your heart-disease risk. Saturated fat has actually gotten a very bad rap – it is NOT all bad!

If calories are your concern, an ounce of dark turkey meat contains just 8 more calories than an ounce of white meat. You can enjoy your dark meat and just be conscious of portion sizes. Try to limit yourself to 8 ounces or less per serving, which provides approximately 423 calories. Pair that with a big serving of vegetables or a beautiful raw salad and you'll have a healthy, flavorful fat-loss meal.

Dark Chocolate:
For every choco-holic out there – there is very good news! Chocolate IS good for you! But not just any chocolate candy bar – specifically, dark chocolate. Chocolate comes from plants, so it contains many of the health benefits of dark green vegetables. These benefits come from flavonoids, as well as a large number of antioxidants, nearly 8 times the number found in strawberries. Flavonoids help reduce blood pressure through the production of nitric oxide and balance certain hormones in the body. It’s also loaded with Magnesium, a mineral which is vital to 300 of the body's enzymatic reactions. Deficiency of this critical mineral is connected to anxiety, insomnia, autoimmune disease, muscle twitches, neurological conditions and heart and kidney disease.

As I said before, not just any candy bar will provide these benefits. Look for dark chocolate that:
Is at least 70% pure cocoa; is cold-pressed instead of roasted; has not been alkalized; contains no artificial sweeteners or refined sugars (natural, low-glycemic raw cane sugar is best; contains cocoa butter instead of hydrogenated oils or milk fats. Organic dark chocolate is your best choice.
Finally, just a 1 oz. square is the perfect amount per day.

Take a Step:

Why not be adventurous and try something a little different one night this week? Here’s a simple recipe for a radish salad you can serve along side of some delicious, juicy roasted chicken thighs (skin removed, of course) seasoned with sage, coriander and cumin! Finish up with savoring a delicious square of dark chocolate. Super healthy, low calorie and delicious!

My Daikon Salad – serves 4
2 cups of daikon radish, peeled and grated
1 cup of carrot, peeled and grated
1/2 tsp.-1 tsp. raw honey or natural sugar free sweetener like Lakanto*
1 tsp. extra virgin olive oil
2 tsp. lemon juice, fresh if possible
Natural, unprocessed sea salt to taste
Sesame seeds (optional)

*This balances the flavors – pungency and bitterness.
Gently squeeze out most of the liquid the radish releases and place in your serving bowl with the grated carrot. Mix the oil, lemon juice and sweetener together well and pour over the vegetables. Season with a bit of salt. Combine well, cover and let sit in the refrigerator for at least 30 minutes to allow flavors to marry. Sprinkle with sesame seeds and serve. Enjoy!
Approximately 50 calories per serving.

Let me know if you try the recipe – I’d love to hear your ideas as well!

Until next time, I wish you vibrant health! Ann