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Good luck, good food and good health this St. Patrick's Day

When your thoughts turn to St. Patrick's Day, the foods that come to mind are usually are not the healthiest. But the day’s celebration does not have to focus on traditionally high fat or high calorie foods.This year try to limit your consumption of foods like corned beef, sausage and soda bread. And minimize the use of cream and butter when cooking.

Instead, fill your plate with more healthy Irish favorites like carrots, parsnips, kale, potatoes and cabbage. Here are some lighter versions of vegetable rich Irish comfort-food classics.

Carrots and Parsnips

Servings: 4

  • 8 oz. carrots
  • 8 oz. parsnips
  • 1 tablespoon
    vegetable broth
  • 1 tablespoon
    parsley, chopped
  • Salt and pepper
    to taste



Directions:

In a medium saucepan, simmer carrots and parsnips until tender when pierced with a fork.

Drain and place in a mixing bowl. Add vegetable broth or 1 tablespoon of the cooking liquid, chopped parsley, and salt and pepper to taste to the cooked vegetables.

Mash together. Serve hot.

Nutrition information per serving:

Calories: 67

Fat: .0.3 g

Cholesterol: 0 mg

Sodium: 32 mg

Carbohydrate: 15.7 g

Fiber: 4.4 g

Protein: 1.3 g

 n/a

recipe


Colcannon

Servings: 4

A classic Irish side dish that couples mashed potatoes with cabbage or kale. This recipe uses low-fat milk instead of the traditional cream and butter.

  • 2 medium potatoes, scrubbed
  • 1 cup kale, stems removed and coarsely chopped
  • 2/3 cup low-fat milk
  • 3 tablespoons
    scallions, thinly sliced
  • Salt and pepper to
    taste



Directions:

Cut potatoes into large chunks. Add to a medium saucepan with enough water to cover potatoes. Bring to a boil, reduce heat, and cook until tender — about 20 minutes.

Meanwhile, add about one inch of water to a medium saucepan. Insert steamer basket, bring to a boil then reduce heat to simmer. Add kale, and cover. Steam for about 4 minutes. Remove kale and place in a mixing bowl.

Once potatoes are cooked, peel and add to kale.

In a small skillet, heat the milk and scallions. Simmer for 5 minutes. Add to potato mixture and mash together. Add salt and pepper to taste. Serve hot.

Nutrition information per serving:

Calories: 100

Fat: .0.6 g

Cholesterol: 2 mg

Sodium: 32 mg

Carbohydrate: 20.8 g

Fiber:  3.0 g

Protein: 3.8 g

 n/a

recipe


Pan-Fried Cabbage

Servings: 3

  • 3 slices turkey
    bacon
  • ¼ cup onion,
    chopped
  • ½ head of cabbage,
    cut into 4 wedges
  • 1 cup low-sodium
    beef or chicken
    broth
  • ½ teaspoon sugar
  • Pepper to taste
  • 1½ teaspoon rice
    wine vinegar or
    cider vinegar



Directions:

Add turkey bacon to a large nonstick frying pan and cook over medium heat until crisp. Remove strips to a paper towel to cool. Crumble the bacon and set aside.

Add the onions to the pan with any turkey bacon drippings (there won't be much), and cook over medium heat until lightly browned (about 4 minutes).

Add cabbage, broth, and sugar to the pan. Cover pan and cook for 5 minutes, stirring occasionally. Remove cover and cook for 5 minutes or until cabbage wilts and broth is almost evaporated, stirring occasionally.

Stir in turkey bacon pieces and vinegar. Serve immediately.

Nutrition information per serving:

Calories: 78

Fat: 1.1 g

Cholesterol: 10 mg

Sodium: 225 mg

Carbohydrate: 8.8 g

Fiber: 3.1 g

Protein: 6.2 g

 n/a
recipe