"Savor the Seasons: A Refreshing Radicchio and Orange Salad"

Bitter vegetables are full of nutrients and are essential for a healthy diet. There is a deep connection between bitter vegetables and liver health. Bitter vegetables support the liver by stimulating digestive enzymes and bile that can further help break down food and effectively absorb nutrients. Bitter food helps detoxify, improves sugar levels, and helps manage weight. One such humble vegetable, Radicchio, is a healthy addition to your diet. Radicchio is a perennial vegetable belonging to the family of chicories. It is a leafy green plant with a compact head of dark red or purple leaves with white veins running through them. The leaves are slightly bitter and have a crisp texture, and the taste can be described as a combination of bitterness and sweetness. It is a good source of fiber, vitamins, and minerals, especially vitamins K, C, and potassium. Did you know that radicchio contains a powerful antioxidant called anthocyanin? Not only does this compound give the vegetable its vibrant color, but it also has the potential to improve your intestinal health and repair cell damage caused by oxidative stress.

The salad I made with Radicchio, Arugula, radish, and oranges has a slightly bitter yet beautiful taste and feels light on the belly - a perfect fall salad. The crisp and slightly spicy taste of radishes pairs nicely with radicchio's bitter and sweet flavor. Adding oranges and arugula can create a refreshing and vibrant salad that balances the bitterness of radicchio with the peppery crunch of radishes and the sweet, juicy citrus flavor of oranges. I have added Cara orange to the salad to enhance the flavor and nutrition. Feel free to add your preferred variety of orange. In addition, I have added roasted pepitas to the recipe to give it a crispy and nutty texture. This salad is delicious and visually appealing, making it a perfect addition to your meal.

Serves- 2

Preparation Time – 20 mins

Cooking Time – 3 mins

Total time- 23 mins

Ingredients

Radicchio- 1 small head (Thinly sliced)

Cara Oranges- 2 (Sliced into wheels)

Argula – 1 cup

Red Radish – 2

Pepitas – 1/4th cup

Orange juice – 1/4th Cup

Extra virgin olive oil – 1 Tbsp

Pepper powder- ½ tsp

Salt – As per taste

Honey- 1 tbsp

Directions

1. Dry Roast Pepitas for 3 mins on medium flame.

2. Prepare salad dressing by mixing olive oil, orange juice, honey, salt, and pepper in a

mason jar.

3. In a large salad bowl, combine the sliced radicchio, chopped radishes, arugula, and

oranges

4. Add salad dressing and toss the ingredients gently to combine.

5. Add roasted pepitas.

6. Enjoy

References

1. A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for “Eating the Rainbow” - PMC (nih.gov)

2. Polyacylated Anthocyanins Derived from Red Radishes Protect Vascular Endothelial Cells Against Palmitic Acid-Induced Apoptosis via the p38 MAPK Pathway - PubMed (nih.gov)

3. Effects of Glucosinolate-Enriched Red Radish ( Raphanus sativus) on In Vitro Models of Intestinal Microbiota and Metabolic Syndrome-Related Functionalities - PubMed (nih.gov)

4. Deciphering the Nutraceutical Potential of Raphanus sativus—A Comprehensive Overview - PMC (nih.gov)

5. Erucin, the Major Isothiocyanate in Arugula (Eruca sativa), Inhibits Proliferation of MCF7 Tumor Cells by Suppressing Microtubule Dynamics - PMC (nih.gov)

6. Glucosinolates From Cruciferous Vegetables and Their Potential Role in Chronic Disease: Investigating the Preclinical and Clinical Evidence - PMC (nih.gov)

7. FoodData Central (usda.gov)