Jamie Lee McIntyre, registered dietitian at Grade A ShopRite, shares healthier options for traditional Irish recipes in honor of St. Patrick’s Day.
Steel Cut Oats:
·Make overnight: Place 1 cup of steel cut oats, 4 cups of cold water, and 1 cinnamon stick into a slow cooker. Cook on low for 7 hours. In the morning, top with chopped nuts, sliced banana, and 2 teaspoons of honey.
·Prepare on the stovetop: Use ¼ cup steel cut oats and 1 cup of water. Bring water to a boil, then add oats and boil for another 5 minutes. Reduce the heat to a simmer and cook for an additional 20 minutes. For a creamier flavor, add in fat-free or vanilla-flavored almond milk.
Mashed Potatoes “Champ”:
·Use the creamiest potato-Yukon Gold. Cut about 3-4 potatoes into chunks. Leave the skin on to retain fiber and other nutrients like Vitamin C. Steam potatoes with 3-4 whole garlic cloves and a sprinkle of salt and pepper. Once they’re fork tender, add them to a bowl with ¼ cup hot (lower sodium) chicken broth and mash away. They’ll be creamy and packed full of flavor.
Cruciferous Cabbage:
·Slice cabbage into 1-inch rounds. Place on a baking sheet that has been coated with non-stick cooking spray. Use an oil mister to mist 2 tablespoons olive oil and sprinkle with coarse salt and black pepper. Roast at 400ºF for 40-45 minutes until edges are golden and cabbage is tender. *For a more colorful and nutritious mix, roast carrots and sliced beets with the cabbage.
Irish Soda Bread:
·Substitute whole-wheat flour for half of the all-purpose flour in your recipe. This will boost up fiber and protein to make for a more satisfying 1-2 slices.
·If your recipe calls for one egg, use two egg whites or 1/4 cup of egg substitute instead.
·Stir in some raisins, which are a source of iron and other important vitamins and minerals.
·Choose low fat buttermilk-eight ounces have only 2 grams of fat. Or for a substitute, you can place 1 tablespoon of white vinegar or lemon juice into a liquid measuring cup, then add enough skim or 1% milk to reach the 1-cup line. Let this stand for 5 minutes, then use as much as the recipe calls for.
