This year, use St. Patrick’s Day as an excuse to serve a spread of mouthwatering dishes! Delight your friends and family with a hearty, healthy spread of traditional Irish favorites. These healthier versions of classic Irish recipes, including Irish stew, Irish soda bread and even a tasty treat, will satisfy your friends and family and fit in with your healthy lifestyle. I hope a few of these St. Patty’s dishes make it onto your table for a delightful—and healthful—celebration this Saturday, March 17.
Irish Soda Bread
· 2 cups whole-wheat flour
· 2 cups all-purpose flour, plus more for dusting
· 1 teaspoon baking soda
· 1 teaspoon salt
· 2 1/4 cups buttermilk
1. Preheat oven to 450°F. Coat a baking sheet with cooking spray and sprinkle with a little flour.
2. Whisk whole-wheat flour, all-purpose flour, baking soda and salt in a large bowl. Make a well in the center and pour in buttermilk. Using one hand, stir in full circles (starting in the center of the bowl working toward the outside of the bowl) until all the flour is incorporated. The dough should be soft but not too wet and sticky. When it all comes together, in a matter of seconds, turn it out onto a well-floured surface. Clean dough off your hand.
3. Pat and roll the dough gently with floury hands, just enough to tidy it up and give it a round shape. Flip over and flatten slightly, about 2 inches. Transfer the loaf to the prepared baking sheet. Mark with a deep cross using a serrated knife and prick each of the four quadrants.
4. Bake the bread for 20 minutes. Reduce oven temperature to 400° and continue to bake until the loaf is brown on top and sounds hollow when tapped, 30 to 35 minutes more. Transfer the loaf to a wire rack and let cool for about 30 minutes.
Per slice: 165 calories; 1 g fat; 2 mg cholesterol; 37 g carbohydrates; 8 g protein; 3 g fiber; 347 mg sodium; 179 mg potassium.
Recipe from Eating Well April/May 2005
Cabbage and Celery Root Slaw
· 1/3 cup cider vinegar
· 1 1/2 tablespoons Dijon mustard
· 1 tablespoon canola oil
· 1 tablespoon honey
· 1/2 teaspoon celery seeds
· 1/4 teaspoon black pepper
· 1/8 teaspoon kosher salt
· 2 (10-ounce) bags angel hair coleslaw (about 10 cups)
· 2 cups diced Granny Smith apple
· 1 cup shredded peeled celeriac (celery root)
1. Combine first 7 ingredients in a large bowl; stir with a whisk. Add coleslaw and remaining ingredients; toss well.
Nutrition: Calories: 58, Fat: 2.3g, Protein: 1.9g, Fiber: 1.2g, Sodium: 145mg
Recipe from Donata Maggipinto, Cooking Light, September 2005
Irish Lamb Stew
In traditional Irish fashion, nothing here is browned first, just all stewed together. To keep it healthy make sure to trim the lamb of any visible fat before you cook it. Best of all, this convenient recipe is prepared in a slow cooker that does all the work for you!
· 2 pounds boneless leg of lamb, trimmed and cut into 1-inch pieces
· 1 3/4 pounds white potatoes, peeled and cut into 1-inch pieces
· 3 large leeks, white part only, halved, washed (see Tip) and thinly sliced
· 3 large carrots, peeled and cut into 1-inch pieces
· 3 stalks celery, thinly sliced
· 1 14-ounce can reduced-sodium chicken broth
· 2 teaspoons chopped fresh thyme
· 1 teaspoon salt
· 1 teaspoon freshly ground pepper
· 1/4 cup packed fresh parsley leaves, chopped
1. Combine lamb, potatoes, leeks, carrots, celery, broth, thyme, salt and pepper in a 6-quart slow cooker; stir to combine. Put the lid on and cook on low until the lamb is fork-tender, about 8 hours. Stir in parsley before serving.
Tip: To clean leeks, trim and discard green tops and white roots. Split leeks lengthwise and place in plenty of water. Swish the leeks in the water to release any sand or soil. Drain. Repeat until no grit remains.
Per serving: 266 calories; 7 g fat ( 2 g sat , 3 g mono ); 65 mg cholesterol; 27 g carbohydrates; 0 g added sugars; 23 g protein; 4 g fiber; 427 mg sodium; 803 mg potassium.
Recipe from Eating Well Feb/March 2006
Smoked Salmon with Tangy Horseradish Sauce
· 1/3 cup organic canola mayonnaise or Greek yogurt
· 1 tablespoon chopped fresh flat-leaf parsley
· 1 tablespoon prepared horseradish
· 1 tablespoon whole-grain Dijon mustard
· 1/4 teaspoon freshly ground black pepper
· 12 slices Irish Soda Bread or bread of choice
· 12 thin slices smoked salmon (about 8 ounces)
· Fresh dill sprigs (optional)
1. Combine first 5 ingredients in a small bowl, stirring well.
2. Place 2 slices bread on each of 6 plates; top each slice with 1 salmon slice and about 1 teaspoon sauce. Garnish with dill, if desired.
Recipe from Margaret M. Johnson, Cooking Light, March 2010
Chocolate Stout Cupcakes with Bailey’s Irish Cream Cheese Frosting
For the Bailey’s frosting:
· 5.5 oz 1/3 less fat Philly Cream Cheese, softened
· 1/2 cup powdered sugar
· 4 tsp Bailey’s Irish Cream
For the cupcakes:
· 3/4 cup + 1 tbsp sugar
· 1 cup flour
· 7 tbsp unsweetened cocoa powder
· 1/2 tsp salt
· 1 tsp baking soda
· 1 egg
· 1/2 cup stout (such as Guinness)
· 4 oz unsweetened apple sauce
· 1/4 cup unsweetened vanilla almond milk (can use low fat or skim milk)
· 1/4 cup reduced fat sour cream
· 1 tsp vanilla
· 1 1/2 tbsp canola oil
· Cooking spray
1. Combine all the frosting ingredients in a medium bowl and mix until smooth with an electric mixer. Refrigerate until ready to use.
2. Preheat oven to 350°. Line a cupcake tin with 12 liners and lightly spray liners with oil (to prevent sticking).
3. In a large bowl sift together all the dry ingredients; sugar, flour, cocoa powder, salt and baking soda.
4. In a medium bowl combine the wet ingredients (egg through canola oil) and beat until smooth.
5. With a mixer, slowly add the sifted flour mixture to the wet ingredients and mix until just combined. Pour into cupcake liners and bake 30 minutes or until a toothpick inserted in the center comes out clean. Allow to cool completely before frosting
Recipe from Skinny Taste
Keep your eye on the Bella Prana Blog for more Healthy Recipes and Nutrition tips from Abby and staff at Bella Prana Yoga Tampa Bay FL.