Seton Clinical Dietitian Julie Paff, RD, LD, teaches diet and diabetes self-management strategies to persons with diabetes and impaired glucose tolerance. She and other Seton Family of Hospitals health professionals host regularly scheduled seminars at multiple Seton facilities to help people learn more about pre-diabetes and diabetes in addition to teaching classes on diabetes nutrition, weight management and healthy eating. Julies interests include the history of foods and her topic for this story is horseradish, a pungent family favorite she gets from her father. Here's her report.

Horseradish and Julie's Family

My Dad has an extraordinary garden in Iowa and this year had a great harvest of horseradish. He grinds his own homemade horseradish sauce. I can barely tolerate small amounts of horseradish sauce and I continue to wonder how my Dad can put up pints of it, knowing how overpowering it can be as it is ground and pulverized to make the desirable sauce that spices up meat, fish and vegetable dishes.

Horseradish is not even remotely related to the radish, but it shares a pungent and spicy bite that lingers. The scientific name is Armoracia rustican. Horseradish is closely related to wasabi (popular in Japanese cuisine), mustard, broccoli, and cabbage. Plant experts believe it originated in Russia or Hungary, but it is now popular throughout the world. The horseradish plant grows well in the northern latitudes where winter provides a dormant stage for the root. In temperate regions, even small roots will re-establish a healthy stand of new plants with no difficulty. The plant grows to up to five feet in height. In Texas, it can only be grown as an annual plant because the winters are not harsh enough to sustain the dormant stage required by the roots to support perennial growth.

Horseradish roots are typically dug in the late fall or spring. The intact root has little or no aroma. However, it contains sinigrin and glucoasturtiin (two glucosinolates) that break down to allyl isothiocyanates (mustard oil) when the root is grated. Allyl isothiocyanate is a strong irritant to the sinuses and the eyes and the concentration increases as the root is more finely chopped or grated. My Dad can attest to this, as he typically grinds his horseradish in the outdoor kitchen to provide better ventilation, and still reports he tears up from the strong aroma. He first washes and peels the horseradish roots, then discards the larger and more fibrous roots, as these are more difficult to process than the younger roots. He cuts the roots into cubes and coarsely grates the pieces. Next, he puts the mixture through successively smaller sieves in a meat grinder. Dad suggests that you wear gloves if you try to make your own homemade horseradish sauce, as the components of the horseradish root can even burn your fingers.

Finally. Dad processes the mixture in a blender adding enough vinegar to achieve a smooth and creamy paste that packs a powerful kick. White vinegar stops the enzyme action and stabilizes the flavor of the horseradish sauce. My Dad does not add salt, but indicates some do add a small amount of salt to enhance the sauce's flavor. He then bottles the sauce and freezes what he does not give out as gifts.

Horseradish and History

Egyptians referenced horseradish in 1500 BC and reported it's benefit in treating low back pain. It is believed that the Greek Delphic Oracle told Apollo, "The radish is worth its weight in lead, the beet its weight in silver, the horseradish its weight in gold." Traditionally horseradish is a bitter herb that is freshly grated on cabbage or used with curled parsley and vinegar at Jewish Seder celebrations to symbolize the bitterness and harshness of slavery endured in Egypt.

Horseradish is well-documented throughout the Middle Ages in Europe, and commonly believed to treat many common ailments, including scurvy, tuberculosis, food poisoning, and colic. The use of this pungent herb spread throughout Europe as chefs recognized how the pungent flavor paired well with meat, seafood and vegetables. The Germans widely used horseradish, called meerrettich or sea radish in the early 1600s. The English first came to appreciate horseradish sauces with beef and oysters in the same century. It is believed that the English commoners mispronounced the German word meerrettich as 'mareradish' which eventually turned into horseradish as the common name. Others believe that horses were used to stomp the root until they were tender before they were grated into sauce, thus the name. Inn-keepers in England would grow horseradish and add it to tonics to revive weary travelers as they took rest at the inns. Shakespeare was said to be especially fond of a blend of mustard and horseradish as a condiment.

Colonists brought the herb to the United States where is quickly took root in American herb gardens. It was well-established in the northeastern United States by 1806 and was grown in Boston gardens regularly by 1840. As the Midwest was settled the roots were established in farm gardens throughout the Midwest.

In fact, horseradish sauce was one of the first convenience foods, with commercial cultivation established by 1850. Clearly, while the taste is revered the preparation is painful, and some entrepreneurial settlers began bottling the sauce as the crops were readily prolific in places like Illinois, Iowa and Wisconsin. Today, Collinsville, Illinois is the self-proclaimed Horseradish Capital of the World, and hosts a festival to honor this herb every June. Illinois supplies 85 percent of the world's commercially grown horseradish today. Eau Claire, Wisconsin also has a significant commercial horseradish crop. Today the United States produces six million gallons of horseradish sauce each year.

Wasabi versus Horseradish

Wasabi (Wasabia japonica) and horseradish (Armoracia rustican) are actually distant relatives, both from the Brassicaceae family, though wasabi and horseradish have different flavor components. Wasabi is usually described as milder than horseradish. Other differences between wasabi and horseradish include the color of the root (wasabi is green and horseradish is white or cream-colored). Wasabi is processed in tubes while horseradish is processed in jars. Wasabi is more expensive than horseradish. Horseradish is easier to grow than wasabi, thus less expensive. Horseradish is often substituted for wasabi in recipes if cost is a consideration.

Nutritional Information

Horseradish contains seven calories per tablespoon. It is fat-free unless it is mixed with mayonnaise or sour cream in dips or sauces. The allyl isothiocyanates (volatile oils) have antibacterial properties. The fresh root contains significant levels of Vitamin C, but this is lost in commercially prepared horseradish sauces.

Researchers are using an enzyme found in this plant, horseradish peroxidase, to detect antibodies. Horseradish peroxidase may prove beneficial in identifying cancer from tissue biopsies.

Tips for selecting and Using Horseradish

Horseradish is most flavorful if the root is freshly grated, but the flavor components degrade quickly if left open to the air. Horseradish and horseradish sauce should be white or cream colored. If it darkens or grays, the flavor has deteriorated.

Local grocers sell horseradish roots. Store whole roots in the refrigerator in an air-tight container for up to 3 months. Select firm roots that are not shriveled or discolored. Use the horseradish root within a few days after you cut it. One tablespoon of fresh horseradish is roughly equivalent to two tablespoons of prepared horseradish sauce or 1/2 teaspoon of dried powdered horseradish. One pound of fresh horseradish root will yield about 1-3/4 cups peeled and grated horseradish.

Store prepared horseradish in a glass jar in the refrigerator or freezer. It will retain optimum flavor for up to three months in the refrigerator and six months in the freezer. Frozen horseradish will lose its pungent punch over time.

You can place thin fresh shavings of horseradish in lemon juice on the table if you prefer not to grind and prepare the sauce, but want fresh horseradish flavor.

Add horseradish to cooked dishes after you have completed the cooking process.

Do not serve horseradish on silver platters because the flavor components in the horseradish will tarnish silver service. Stainless steel flatware is definitely preferred at a meal with horseradish sauce.

The leaves are edible, but choose the younger more tender leaves. Add the leaves to fresh salads or steam as a cooked green.

Recipes

Beet, Red Onion and Horseradish Relish

8 servings. Preparation Time 24 hours and 15 minutes Cooking Time 1 hour, 45 minutes.

Ingredients:

3 medium (2-1/2-inch-diameter) beets, trimmed
1/2 cup olive oil
3 tablespoons balsamic vinegar
1 teaspoon coarse salt
1/2 teaspoon pepper
1 1/2 cups chopped red onion
1/3 cup prepared white cream-style horseradish (or 1 tablespoon plus 1 teaspoon fresh ground horseradish)

Directions:

• Preheat oven to 350 degrees F.
• Wrap beets in double thickness of foil. Roast beets on oven rack until tender, about 1 hour 45 minutes. Unwrap beets and cool.
• Whisk olive oil, balsamic vinegar, salt, and pepper in medium bowl until blended. Mix in red onion and horseradish. Peel beets and cut into small cubes, about 1/3 inch each. Add to onion mixture. Cover and chill in refrigerator for 1 to 4 days.
• Serve as a side dish. Pairs well with beef.

Nutrition information per 1/2 cup serving: 160 Calories, 10 gm carbohydrate (one vegetable choice), 2 gm fiber, 14 gm fat, 340 mg sodium.

Pork chops with Apples and Horseradish

4 servings. Preparation Time: 30 minutes.

Ingredients:

4 center-cut bone-in pork chops (about 1/2 inch thick)
1 tablespoon vegetable oil
1 medium onion, thinly sliced
2 Granny Smith apples, peeled, cored, and cut into 1/3-inch wedges
1/3 cup dry white wine
1/3 cup water
1 tablespoon drained bottled horseradish, or to taste
2 tablespoons chopped chives

Directions:

• Pat chops dry and season with 1 teaspoon salt and 1/2 teaspoon pepper.
• Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers. Saut chops, turning once, until browned and cooked through, about 8 minutes. Transfer to a plate and keep warm, loosely covered.
• Reduce heat to medium and add onion, apples, and 1/8 teaspoon salt. Cook, stirring occasionally, until onion begins to soften, about 3 minutes. Add wine and water and simmer, covered, stirring occasionally, until apples are tender but not falling apart, about 12 minutes. Stir in horseradish, chives, and meat juices from plate to complete sauce. Season with salt and pepper.
• Serve chops with sauce.

Nutrition information per serving: 385 Calories, 31 gm protein, 18 gm carbohydrate, 3 gm fiber, 19 gm fat, 6 gm saturated fat, 450 mg sodium.

Julie Paff, RD, LD
Seton Diabetes Education Center
5555 North Lamar Blvd., Building D, Suite 125
Austin, TX 78751

Phone: (512) 324-1891

Julie sees patients at Seton Medical Center Williamson, GoodHealth Commons and Seton Southwest Hospital. She has worked as a Registered Dietitian for 30 years. She has a special interest in all aspects of diabetes management, heart disease, chronic disease management, with emphasis in Type 2 diabetes, cardiovascular disease and pre-diabetes.

Seton Diabetes Education Program

Seton Diabetes Education Program empowers individuals with diabetes to manage their disease over the course of a lifetime. Program participants can expect to learn skills and self-management strategies to manage blood sugar and reduce the risk of complications with the changing needs of disease management. Seton Diabetes Education wants to assure that all persons with diabetes or at risk of diabetes are aware of services to support health. Please contact us if you have questions or would like to learn more about the program at (512) 324-1891 or email diabeteseducation@seton.org.