Horseradish: Not Just for Passover

Delectably piquant, horseradish can spice up springtime meals while boosting health.

The Egyptians were familiar with horseradish as early as 1500 BC. Jews from Eastern Europe have traditionally served it as a component in Passover seders—its spiky flavor represents the bitterness experienced when they were slaves in Egypt. In the Middle Ages, a horseradish infusion was used as a powerful folk remedy to manage colds, fevers, the flu, and respiratory and urinary tract infections.

The gnarly root vegetable has a long history as a health booster and, despite its humble appearance, just a hint of horseradish can add zing to your spring cuisine.

A member of the mustard family that’s cultivated for its pungent white root, horseradish is grown mainly in four regions of North America: Brantford, Canada; Collinsville, Illinois (the Horseradish Capital of the World); Eau Claire, Wisconsin; and Tulelake, California. It’s harvested in the spring right around Passover—and just in time to revive the taste buds of its die-hard fans.

David and Jacqui Krizo, proprietors of the Organic Horseradish Company, a world-famous horseradish hot spot in Tulelake, explain that the vegetable “looks like a cross between a carrot and a parsnip, with roots that can extend several feet into the ground and leaves that can come to your waist.” The Krizos send organic, pesticide-free horseradish to a processor, then bottle their own Volcanic Organic horseradish and send it to market.

“In Tulelake,” observe the Krizos, “we have exceptionally fertile soil because it’s a lake bed. Our ground freezes in the winter, so it eliminates insect problems. Some areas have diseases and must grow horseradish as an annual, but ours is a perennial, staying in the ground for dozens of years.” Thanks to these “perfect” conditions, Tulelake horseradish is exceptionally hot and flavorful, they say.

Seasoned Right

Horseradish, which was once referred to as “German mustard,” contains highly volatile oils that are released when root cells are crushed, causing the root’s sharp bite. A sulfur compound called allyl isothiocyanate is responsible for the hot flavor.

Once the root is grated and exposed to heat and air, it oxidizes and quickly loses its aroma and potency, resulting in a bitter flavor. Processors add distilled vinegar right away to stabilize the heat and flavor. Additional ingredients such as lemon juice, cream, vegetable oil, and spices may be included in the mix.

A horseradish aficionado dares to go for the hotter fresh root, while most cooks have had a jar of prepared horseradish in the fridge at one time or another to please the palate.

As it turns out, prepared horseradish is a hot ticket item these days. According to the Horseradish Information Council, an Atlanta-based trade association of horseradish processors, “An estimated 24 million pounds of roots in the United States are ground and processed annually to produce approximately 6 million gallons of prepared horseradish.”

Nowadays, fresh roots are emerging in the produce aisles as well.

A Low-Calorie Flavor Booster

For the many weight-conscious gourmet horseradish lovers who relish the tang, the root is a nearly perfect condiment with a nice, spicy flavor, no fat, and very few calories.

“Horseradish is an excellent choice for someone trying to lose weight,” says Ruth Frechman, MA, RD, a spokesperson for the American Dietetic Association, who notes that it contains about 2 calories per teaspoon. “You can smother your sandwich with a tablespoon of prepared horseradish for only 7 calories,” she notes, adding that horseradish is 85% water and contains small amounts of potassium and folate.

It may also be a condiment of choice for those who are carefully watching their sodium intake. “A tablespoon of prepared horseradish contains 47 milligrams of sodium,” notes Frechman, “compared to 167 milligrams of sodium and 15 calories for a tablespoon of ketchup.”

Possible Anticancer Power

Like broccoli, Brussels sprouts, and cabbage, horseradish is a cruciferous plant, containing an enzyme called myrosinase and a group of chemicals known as glucosinolates. “Studies in our laboratory have shown that horseradish roots contain 10 to 20 times more total glucosinolates than do broccoli, cabbage, or Brussels sprouts,” says Mosbah M. Kushad, PhD, a food crops extension specialist, postharvest physiologist, and researcher at the University of Illinois at Urbana-Champaign. Horseradish and other cruciferous crops produce myrosinase and glucosinolates to protect themselves from insects and diseases.

“When we cut and chew these vegetables,” he explains, “the enzyme is released, causing the conversion of the glucosinolates into natural anticancer compounds.”

Kushad, whose research focuses on identifying varieties, cultural practices, and preparation methods that increase the level of glucosinolates and the enzyme in cruciferous vegetables, explains, “These compounds work by inhibiting bad enzymes that promote cancer and promoting good enzymes that rid the body of cancer-causing chemicals.”

The good news: It doesn’t take much to reap the healthful benefit. “Because horseradish is very rich in glucosinolates, a teaspoon of horseradish sauce on your steak may help lower your cancer risk,” Kushad says, so it may be wise to move into spring with horseradish at the top of your shopping list.

Relishing Hot Horseradish

This versatile condiment gives a mouth-watering kick to sassy sauces of all kinds. It’s all the rage when used as the key ingredient in cocktail sauce, dips, salad dressings, relishes, and more.

“We’ve made horseradish tea,” say the Krizos, “and it’s actually somewhat sweet yet hot. The taste can be addictive. Perhaps your body knows it’s good for you.”

But too much of this hot root can be a real tearjerker, sinus opener, and tongue wiggler. Remember: A dab will do to please the palate.

Its one-of-a-kind kick adds a perfect seasoning and sauce to accompany beef, seafood, and poultry. You may enjoy a creamy horseradish sauce paired with prime rib, oysters, and even chicken.

But don’t limit horseradish to meat. The flavor booster punches up an array of vegetable dishes, salads, soups, and sandwiches, so it can add a kick to vegetarian and vegan cuisine.

Bring It Home

If you bring the gnarled root home, you may be puzzled about what to do with it. First, wash and scrub the root. Cut away or scrape the outer dark layer of skin with a vegetable peeler. “You just peel it like a carrot,” explain the Krizos. Grate it on a fine grater or grind or sliver the root according to your recipe. The peeled root can be cut into cubes and grated in a food processor. Add vinegar immediately for a less hot flavor or wait a few minutes to achieve fiery results.

If you won’t be using it immediately, wrap the uncut root in a dampened paper towel, set it in a small paper bag, and store it in the refrigerator, where it will keep for up to several weeks. Once the root is cut, however, it should be used within a few days if not flavor sealed in vinegar.

Grate the raw root directly onto foods such as salads for seasoning. (As with an onion, grating the raw root can make you weep.) Make delicious sauce creations by mixing horseradish with sour cream or mustard. To spike up meals, try homemade ground root or find prepared choices (eg, beet horseradish, cream style, dehydrated, horseradish mustard, horseradish sauce) in the supermarket or specialty shops. To prepare a grind-your-own horseradish sauce recipe, visit www.organichorseradish.com.

WENDY GIST, MS, who often writes about food, health, and wellness issues, is a freelance writer based in New Mexico. She’s contributed to magazines such as Natural Solutions, Herbs for Health, and Pilates Style.

Horseradish Hints

• Homemade horseradish is well worth the effort so you can enjoy its characteristic hot flavor. Look for roots that are firm without soft spots and avoid those that appear dry and shriveled. The fumes are pungent so grate horseradish in a well-ventilated space and wear gloves.
• Refrigerate. Keep a jar of prepared horseradish tightly sealed to prevent browning and to protect the flavor.
• Horseradish turns brown and loses flavor as it ages. (Purchase no more than what can be used in a sensible amount of time.) The Organic Horseradish Company stores raw roots between 30˚F and 32˚F.
• Don’t serve horseradish in silver because it tarnishes the metal. Instead, use ceramic or glass.

Celebrate spring with lively horseradish-flavored veggie dishes shared by vegan chefs—an excellent Easter relish, a fuss-free cauliflower cocktail, and a zesty horseradish sauce for drizzling over springtime vegetables.

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Cauliflower Cocktail

“I love horseradish and always keep a jar of prepared horseradish in my fridge. This recipe couldn’t be more simple or healthy for that matter, as it only contains three basic ingredients. My husband turned me on to this crunchy treat, which his family called a ‘poor man’s shrimp cocktail,’ and it works beautifully as either an appetizer or snack. Plus, as a vegan, I prefer to munch on fiber-rich, cholesterol-free cauliflower, and leave the shrimp to the ocean.”

Serves 4

1/2 cup ketchup
2 tablespoons prepared horseradish or 4 tablespoons freshly grated
1 large head cauliflower, cut into florets

1. In a small bowl, stir together ketchup and horseradish.
2. Place bowl in the center of a large plate or platter. Place cauliflower florets around bowl and serve.

Note: If you like your cocktail sauce spicy, add some additional prepared horseradish or a few drops of hot sauce as desired.

TD&N Nutrient Analysis: Calories: 85; Total Fat: 0 g; Saturated Fat: 0 g; Polyunsaturated Fat: 0 g; Monounsaturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 421 mg; Carbohydrates: 20 g; Fiber: 6 g; Protein: 5 g

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Roasted Fingerling Potatoes, Asparagus, and Portobello Mushrooms With Horseradish Sauce

“Oven roasting is one of my favorite ways to prepare vegetables, as the carmelization of their own natural sugars that occurs during the cooking process results in some amazing flavors. The accompanying creamy horseradish sauce, which tops them in this recipe, will really tantalize your taste buds and also makes a great topping for steamed vegetables or baked potatoes.”

Serves 4

1 pound fingerling potatoes, cut in half lengthwise
2 tablespoons olive oil
1 tablespoon minced garlic
2 teaspoons lemon juice
1/2 teaspoon dried thyme or lemon thyme
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1/2 pound asparagus, trimmed and cut into 2-inch pieces
1 large portobello mushroom, stem removed, cut in half, and sliced

Sauce
1 cup soymilk or other non-dairy milk of choice
1 tablespoon prepared horseradish or 2 tablespoons freshly grated
1 tablespoon nutritional yeast flakes
1 tablespoon minced garlic
1 teaspoon Dijon mustard
1 teaspoon dried thyme or lemon thyme
3/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
2 tablespoons water
1 1/2 teaspoons cornstarch
2 tablespoons fresh chopped parsley or 1 tablespoon chopped chives

1. Preheat oven to 400 degrees. Lightly oil a large cookie sheet or shallow baking pan.
2. Place potatoes on cookie sheet and drizzle with olive oil. Add garlic, lemon juice, thyme, salt, and pepper and toss with hands to evenly coat potatoes. Spread potatoes into a single layer and bake for 15 minutes.
3. Remove potatoes from the oven and stir with a spatula. Add asparagus and mushrooms, stir again, spread vegetables into a single layer, and bake 8 minutes. Remove vegetables from the oven, stir again, spread vegetables into a single layer, and bake 8-10 minutes or until vegetables begin to lightly brown.
4. While the vegetables are roasting, make the sauce. In a small saucepan, whisk together soymilk, horseradish, nutritional yeast flakes, garlic, mustard, thyme, salt, and pepper and bring mixture to a boil. In a small bowl, stir together water and cornstarch, add to soymilk mixture, and continue to cook while whisking until sauce thickens. Stir in parsley and remove from the heat.
5. Transfer roasted vegetables to a large serving bowl or platter and sauce to a small bowl. Ladle horseradish sauce over individual servings as desired.

Note: If you can’t find fingerling potatoes, you can substitute other potatoes of choice, cut into 2-inch cubes.

TD&N Nutrient Analysis: Calories: 229; Total Fat: 9 g; Saturated Fat: 1 g; Polyunsaturated Fat: 2 g; Monounsaturated Fat: 5 g; Cholesterol: 0 mg; Sodium: 387 mg; Carbohydrates: 30 g; Fiber: 5 g; Protein: 7 g

Recipes created by organic vegan Chef Beverly Lynn Bennett, author of Vegan Bites: Recipes for Singles (Book Publishing Company, 2008) and a cooking instructor for The Cancer Project’s Food for Life Cooking Series

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Svikla

“This horseradish and red beet relish from Eastern Europe is a family tradition at Easter.”

Serves 12

3 pounds fresh red beets
1 root of fresh horseradish (or 1 jar prepared horseradish)
2 tablespoons sugar, or a natural sweetener
1/4 cup white vinegar
1/4 cup water
Pinch salt

Cook the beets whole in a pot of water until just tender, but not soft. Cut off the root ends and tops and slip off the skin.

Grate the beets by hand or in a food processor. Grate the horseradish root and add to grated beet, or add prepared horseradish, if using.

In a small saucepan, combine the sugar, vinegar, water, and salt over medium heat, stirring well to dissolve the salt and sugar. Add to the beet mixture and mix well. Transfer the beet relish to sterilized jars or other containers with tight-fitting lids. The relish will keep for several weeks in the refrigerator.

TD&N Nutrient Analysis: Calories: 67; Total Fat: 0 g; Saturated Fat: 0 g; Polyunsaturated Fat: 0 g; Monounsaturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 148 mg; Carbohydrates: 15 g; Fiber: 4 g; Protein: 2 g

Recipe reprinted with permission from Vegan Fire & Spice: 200 Sultry and Savory Global Recipes by Robin Robertson. © 2008, Vegan Heritage Press. www.veganheritagepress.com

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