Healthy St. Patrick’s Day Recipes

By: Devon O’Brien

Shamrock Shake Smoothie

Our healthy take on the classic Shamrock Shake uses fresh spinach and juicy kiwi to achieve the fun and festive color we all love. Using fresh mint makes this smoothie extra minty and refreshing.

Nutrition profile

Egg Free | Nut-Free | Soy-Free | Gluten-Free | Healthy Pregnancy | Vegetarian

Ingredients 1 serving

  • 1 frozen large banana, sliced
  • 1 cup spinach
  • ½ cup low-fat vanilla yogurt
  • ½ cup low-fat milk
  • ⅓ cup packed fresh mint leaves, plus more for garnish
  • 4 ice cubes
  • Kiwi slices for garnish

Preparation

  • Prep 5 m

  • Ready In 5 m

  1. Combine banana, spinach, yogurt, milk, mint and ice in a blender. Blend until smooth.
  2. If you like, cut kiwi slices into shamrock shapes and thread onto a skewer. Serve the smoothie garnished with the kiwi and mint, if desired.

Nutrition information

  • Serving size: 2½ cups
  • Per serving: 287 calories; 3 g fat(2 g sat); 6 g fiber; 54 g carbohydrates; 14 g protein; 75 mcg folate; 12 mg cholesterol; 37 g sugars; 8 g added sugars; 5,254 IU vitamin A; 31 mg vitamin C; 484 mg calcium; 6 mg iron; 191 mg sodium; 1,012 mg potassium
  • Nutrition Bonus: Vitamin A (105% daily value), Vitamin C (52% dv), Calcium (48% dv), Iron (33% dv)
  • Carbohydrate Servings: 3½
  • Exchanges: 2 dairy, 2 fruit, 1 vegetable

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 By: EatingWell Test Kitchen

Quick “Corned” Beef & Cabbage

Traditional corned beef & cabbage sure is tasty, but it’s typically loaded with preservatives and sodium. In this healthy recipe makeover, we slash more than 2,300 mg of sodium with our quicker twist on the St. Patrick’s Day classic. To get great flavor without the additives found in store-bought corned beef, we rub ground pickling spice onto steak instead.

Nutrition profile

Dairy-Free | Egg Free | Nut-Free | Soy-Free | Gluten-Free | Healthy Aging | Healthy Immunity | Healthy Pregnancy

Ingredients 4 servings

  • 2 tablespoons pickling spice
  • 1 teaspoon dry mustard
  • 1 teaspoon kosher salt
  • ½ teaspoon ground pepper, divided
  • ½ small cabbage, cored and cut into wedges
  • 8 small carrots, trimmed
  • 2 cups halved baby potatoes
  • 4 tablespoons extra-virgin olive oil, divided
  • 2 tablespoons malt vinegar or white-wine vinegar
  • 1 tablespoon chopped fresh dill, plus more for garnish
  • 1 teaspoon whole-grain mustard
  • 1 pound skirt steak, trimmed

Preparation

  • Active 25 m

  • Ready In 45 m

  1. Preheat oven to 450°F.
  2. Grind pickling spice in a clean spice grinder (or coffee grinder); transfer to a small bowl and combine with dry mustard, salt and ¼ teaspoon pepper. Toss cabbage, carrots and potatoes in a large bowl with half the spice mixture and 2 tablespoons oil. Transfer to a large rimmed baking sheet. Roast, stirring once, until tender, 25 to 30 minutes.
  3. Meanwhile, whisk 1 tablespoon oil, vinegar, dill, mustard and the remaining ¼ teaspoon pepper in a small bowl. Set the vinaigrette aside.
  4. About 10 minutes before the vegetables are done, cut steak in half crosswise (if it’s one long piece) and rub with the remaining spice mixture. Heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Cook the steak, turning once, 2 to 3 minutes per side for medium-rare. Let rest on a clean cutting board for 5 minutes, then thinly slice against the grain.
  5. Drizzle the roasted vegetables with the vinaigrette and serve with the steak.
  • Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Nutrition information

  • Serving size: 3 oz. steak & 1¾ cups vegetables
  • Per serving: 437 calories; 24 g fat(6 g sat); 6 g fiber; 27 g carbohydrates; 28 g protein; 80 mcg folate; 74 mg cholesterol; 9 g sugars; 0 g added sugars; 16,811 IU vitamin A; 45 mg vitamin C; 90 mg calcium; 4 mg iron; 480 mg sodium; 1,257 mg potassium
  • Nutrition Bonus: Vitamin A (336% daily value), Vitamin C (75% dv), Iron (22% dv), Folate (20% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1 starch, 3 vegetable, 3½ lean meat, 3 fat

 

By: Carolyn Casner

Easy Gluten-Free Irish Soda Bread

This quick soda bread is best eaten the day it’s made—try it with butter and jam for extra flavor. Traditional Irish soda bread made with wheat flour requires a very light touch to avoid developing the gluten, which would make the bread tough. However this dough, which is made with gluten-free flour, should be beaten thoroughly. A stand mixer is perfect for the job.

Nutrition profile

Nut-Free | Soy-Free | Gluten-Free | High Fiber | Vegetarian

Ingredients 12 servings

  • 1½ cups buttermilk
  • 1 large egg
  • 4 tablespoons melted butter, divided
  • 3 cups gluten-free all-purpose flour, plus more for dusting
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • ¾ teaspoon salt

Preparation

  • Prep 10 m

  • Ready In 1 h

  1. Preheat oven to 400°F.
  2. Whisk buttermilk, egg and 3 tablespoons melted butter in a medium bowl.
  3. Place flour, baking powder, baking soda and salt in a stand mixer fitted with paddle attachment. Mix on low speed to combine. Increase speed to medium and slowly add the buttermilk mixture until a soft dough forms. Let the dough rest for 10 minutes.
  4. Brush the remaining 1 tablespoon butter over the base and partway up the sides of an 8-inch cast-iron skillet. Dust hands with flour and form the dough into a ball. Press the dough into the prepared pan. Use a sharp knife to score a deep “X” in the top of the dough.
  5. Bake until lightly browned and hollow-sounding when tapped on the bottom, 30 to 40 minutes. Remove from the pan and let cool on a rack for at least 30 minutes.

Nutrition information

  • Serving size: 1 slice
  • Per serving: 159 calories; 6 g fat(3 g sat); 3 g fiber; 24 g carbohydrates; 5 g protein; 4 mcg folate;29 mg cholesterol; 3 g sugars; 0 g added sugars; 191 IU vitamin A; 0 vitamin C; 104 mg calcium; 1 mg iron; 370 mg sodium; 48 mg potassium
  • Carbohydrate Servings: 1½
  • Exchanges: 1½ starch, 1 fat

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By: Joy Howard

Irish Soda Bread with Raisins

In this healthy whole-wheat Irish soda bread recipe, the addition of fruit and caraway seeds is often referred to as ”spotted dog,” but you can omit them if you prefer a more traditional Irish soda bread. Baked in a skillet, this crowd-pleasing bread is delicious eaten warm with a pat of butter.

Nutrition profile

Egg Free | Nut-Free | Soy-Free | Healthy Pregnancy | High Fiber | Low Fat | Vegetarian

Ingredients 12 servings

  • 1 tablespoon unsalted butter
  • 4½ cups white whole-wheat flour
  • ½ cup currants
  • ½ cup golden raisins
  • 1 tablespoon caraway seeds
  • 1 teaspoon baking soda
  • 1 teaspoon kosher salt
  • 2¼ cups buttermilk

Preparation

  • Prep 15 m

  • Ready In 1 h 30 m

  1. Preheat oven to 425°F.
  2. Warm a 9-inch cast-iron skillet in the oven for 5 minutes. Remove the pan from the oven and add butter, swirling to coat the bottom and sides.
  3. Combine flour, currants, raisins, caraway seeds, baking soda and salt in a large bowl. Gradually add buttermilk, stirring just until the flour is fully incorporated. Do not overmix. The dough should be sticky and a little shaggy.
  4. Transfer the dough to the prepared pan, using a spatula to spread it evenly. It’s OK if it doesn’t reach all the way to the sides. Use a sharp knife to score a deep X in the top of the loaf.
  5. Bake until cooked through and golden brown, about 40 minutes. Let cool in the pan for 5 minutes, then transfer to a wire rack to cool for at least 30 minutes before slicing.
  • Equipment: 9-inch cast-iron skillet

Nutrition information

  • Serving size: one 2-inch-thick slice
  • Per serving: 214 calories; 1 g fat(1 g sat); 5 g fiber; 45 g carbohydrates; 8 g protein; 3 mcg folate;4 mg cholesterol; 10 g sugars; 0 g added sugars; 57 IU vitamin A; 1 mg vitamin C; 66 mg calcium; 6 mg iron; 354 mg sodium; 235 mg potassium
  • Nutrition Bonus: Iron (33% daily value)
  • Carbohydrate Servings: 3
  • Exchanges: 2 starch, ½ fruit

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By: Stacy Fraser

Celery Root Colcannon

Traditional colcannon is an Irish dish made with potatoes and cabbage. In this healthy colcannon recipe, we swap flavor-packed celery root for the potatoes and use less butter than in typical recipes to save more than 200 calories per serving.

Nutrition profile

Egg Free | Nut-Free | Soy-Free | Gluten-Free | High Fiber | Vegetarian

Ingredients 4 servings

  • 1¼ pounds celery root (about 1 large; see Tip), peeled and cut into ½-inch pieces
  • 2 cloves garlic, peeled
  • 1 tablespoon extra-virgin olive oil
  • 3 cups thinly sliced green cabbage
  • ¼ teaspoon salt plus a pinch, divided
  • ½ cup reduced-fat milk, warmed
  • 2 tablespoons butter, cut into small pieces
  • ¼ teaspoon ground pepper
  • 1 tablespoon chopped fresh chives and/or parsley

Preparation

  • Prep 30 m

  • Ready In 30 m

  1. Bring a large saucepan of water to a boil. Add celery root and garlic; cook until very tender, about 15 minutes. Drain.
  2. Meanwhile, heat oil in a large skillet over medium heat. Add cabbage, sprinkle with ¼ teaspoon salt and cook, stirring often, until very tender and light brown in spots, 8 to 10 minutes. Remove from heat and cover.
  3. Transfer the celery root and garlic to a food processor; add the remaining pinch of salt, milk, butter and pepper; puree until smooth. Scrape into a large bowl and stir in the cabbage and herbs.
  • Tips: Find celery root (aka celeriac), a celery-flavored root vegetable with a cooked texture similar to potatoes, in the refrigerated produce section near other root vegetables. To peel it, trim off the root and stem end, then remove the thick skin with a knife, or use a vegetable peeler and peel around the root several times to remove the fibrous skin. Try it in soups, roasted or mashed like potatoes.

Nutrition information

  • Serving size: ⅔ cup each
  • Per serving: 167 calories; 10 g fat(5 g sat); 4 g fiber; 16 g carbohydrates; 4 g protein; 12 mcg folate; 18 mg cholesterol; 5 g sugars; 0 g added sugars; 269 IU vitamin A; 29 mg vitamin C; 110 mg calcium; 1 mg iron; 330 mg sodium; 420 mg potassium
  • Nutrition Bonus: Vitamin C (48% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: 3 vegetable, 2 fat

 

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By: Breana Lai

Skillet Strawberry-Rhubarb Crisp

Fresh strawberries and rhubarb meld together under a crisp oat crumble in this gluten-free dessert recipe made in just one skillet. If you’re not gluten-sensitive, regular rolled oats will work too. Top with a dollop of whipped cream for an extra-special treat.

Nutrition profile

Egg Free | Soy-Free | Gluten-Free | High Fiber | Low Sodium

Ingredients 10 servings

  • 6 tablespoons unsalted butter, divided
  • 4 cups sliced rhubarb ( ½-inch; about 1 pound), fresh or frozen (thawed)
  • 4 cups hulled and quartered strawberries, fresh or frozen (thawed)
  • ⅔ cup granulated sugar
  • 2 tablespoons orange or lemon juice
  • 1½ tablespoons cornstarch
  • 1 teaspoon vanilla extract
  • 1½ cups gluten-free rolled oats
  • ½ cup almond meal
  • ⅓ cup packed light brown sugar
  • 1 teaspoon ground cinnamon
  • ½ teaspoon salt

Preparation

  • Active 30 m

  • Ready In 1 h 10 m

  1. Preheat oven to 375°F.
  2. Heat 2 tablespoons butter in a large cast-iron skillet over medium heat until just starting to brown. Add rhubarb, strawberries and sugar; cook, stirring occasionally, until the fruit starts to soften, about 5 minutes. Remove from heat. 3. Whisk orange (or lemon) juice, cornstarch and vanilla in a small bowl. Drizzle over the fruit mixture and stir to combine.
  3. Combine oats, almond meal, brown sugar, cinnamon and salt in a medium bowl. Melt the remaining 4 tablespoons butter and stir into the oats mixture. Crumble the topping over the fruit.
  4. Bake the crisp until the fruit is bubbling and the topping is golden brown, about 30 minutes. Let cool 10 minutes before serving.
  • People with celiac disease or gluten-sensitivity should use oats that are labeled “gluten-free,” as oats are often cross-contaminated with wheat and barley.

Nutrition information

  • Serving size: about ½ cup
  • Per serving: 266 calories; 11 g fat(5 g sat); 4 g fiber; 40 g carbohydrates; 4 g protein; 0 mcg folate; 18 mg cholesterol; 25 g sugars; 20 g added sugars; 276 IU vitamin A; 39 mg vitamin C; 80 mg calcium; 1 mg iron; 124 mg sodium; 249 mg potassium
  • Nutrition Bonus: Vitamin C (65% daily value)
  • Carbohydrate Servings: 2½
  • Exchanges: 1 starch, ½ fruit, 1½ other carbohydrate, 1½ fat

 

By: EatingWell Test Kitchen

Oven “Fries”

Coated with olive oil and baked in a hot oven, these fries are soft and buttery inside and crisp on the outside—the perfect combination.

Nutrition profile

Gluten-Free | High Fiber | Low-Calorie | Vegan | Vegetarian

Ingredients 4 servings

  • 2 large Yukon Gold potatoes, cut into wedges
  • 4 teaspoons extra-virgin olive oil
  • ½ teaspoon salt
  • ½ teaspoon dried thyme, (optional)

Preparation

  • Active 5 m

  • Ready In 25 m

  1. Preheat oven to 450°F.
  2. Toss potato wedges with oil, salt and thyme (if using). Spread the wedges out on a rimmed baking sheet.
  3. Bake until browned and tender, turning once, about 20 minutes total.

Nutrition information

  • Per serving: 181 calories; 5 g fat(1 g sat); 3 g fiber; 32 g carbohydrates; 4 g protein; 42 mcg folate; 0 mg cholesterol; 2 g sugars; 0 g added sugars; 15 IU vitamin A; 14 mg vitamin C; 23 mg calcium; 2 mg iron; 306 mg sodium; 800 mg potassium
  • Nutrition Bonus: Vitamin C (23% daily value)
  • Carbohydrate Servings: 2
  • Exchanges: 1 starch, 1 fat

 

By: Breana Lai

Quick “Corned” Beef & Cabbage

Traditional corned beef & cabbage sure is tasty, but it’s typically loaded with preservatives and sodium. In this healthy recipe makeover, we slash more than 2,300 mg of sodium with our quicker twist on the St. Patrick’s Day classic. To get great flavor without the additives found in store-bought corned beef, we rub ground pickling spice onto steak instead.

Nutrition profile

Dairy-Free | Egg Free | Nut-Free | Soy-Free | Gluten-Free | Healthy Aging | Healthy Immunity | Healthy Pregnancy

Ingredients 4 servings

  • 2 tablespoons pickling spice
  • 1 teaspoon dry mustard
  • 1 teaspoon kosher salt
  • ½ teaspoon ground pepper, divided
  • ½ small cabbage, cored and cut into wedges
  • 8 small carrots, trimmed
  • 2 cups halved baby potatoes
  • 4 tablespoons extra-virgin olive oil, divided
  • 2 tablespoons malt vinegar or white-wine vinegar
  • 1 tablespoon chopped fresh dill, plus more for garnish
  • 1 teaspoon whole-grain mustard
  • 1 pound skirt steak, trimmed

Preparation

  • Active 25 m

  • Ready In 45 m

  1. Preheat oven to 450°F.
  2. Grind pickling spice in a clean spice grinder (or coffee grinder); transfer to a small bowl and combine with dry mustard, salt and ¼ teaspoon pepper. Toss cabbage, carrots and potatoes in a large bowl with half the spice mixture and 2 tablespoons oil. Transfer to a large rimmed baking sheet. Roast, stirring once, until tender, 25 to 30 minutes.
  3. Meanwhile, whisk 1 tablespoon oil, vinegar, dill, mustard and the remaining ¼ teaspoon pepper in a small bowl. Set the vinaigrette aside.
  4. About 10 minutes before the vegetables are done, cut steak in half crosswise (if it’s one long piece) and rub with the remaining spice mixture. Heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Cook the steak, turning once, 2 to 3 minutes per side for medium-rare. Let rest on a clean cutting board for 5 minutes, then thinly slice against the grain.
  5. Drizzle the roasted vegetables with the vinaigrette and serve with the steak.
  • Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Nutrition information

  • Serving size: 3 oz. steak & 1¾ cups vegetables
  • Per serving: 437 calories; 24 g fat(6 g sat); 6 g fiber; 27 g carbohydrates; 28 g protein; 80 mcg folate; 74 mg cholesterol; 9 g sugars; 0 g added sugars; 16,811 IU vitamin A; 45 mg vitamin C; 90 mg calcium; 4 mg iron; 480 mg sodium; 1,257 mg potassium
  • Nutrition Bonus: Vitamin A (336% daily value), Vitamin C (75% dv), Iron (22% dv), Folate (20% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1 starch, 3 vegetable, 3½ lean meat, 3 fat

 

Source(s): EatingWell

by Meryl M