St. Patrick’s Day: Get Your Plate in Shape with these Healthy Green Food Recipes

St. Patrick’s Day can mean more than green beer. Think going green as a benefit to your body and your health. This week’s National Nutrition Month post includes a few recipes that you and your family can enjoy for breakfast, lunch and dinner on this fun-spirited Irish holiday. They are easy ways to incorporate some healthy greens into some of your favorite known Irish dishes.

Healthy greens — specifically fruits and vegetables — offer a variety of nutrition and health benefits. They are high in vitamin C, folate and fiber, just to name a few. These green superfoods are known to reduce the risk of cancer, lower blood pressure, keep you regular and much more.

Green Eggs and Ham Frittata

Who doesn’t love Dr. Seuss? Here is my fun and healthy St. Patrick’s Day breakfast recipe. Makes about 6 servings.

Ingredients

6 large eggs and 4 egg whites
1 teaspoons dried dill
¼ teaspoon salt
¼ teaspoon freshly ground pepper
1 tablespoon extra-virgin olive oil
2 leeks, white and light green parts only, diced
1 5-ounce bag baby spinach, chopped
½ cup diced low-fat and low sodium ham
½ cup shredded havarti or Muenster cheese

Preparation

Position the rack in the upper third of your oven; preheat to 450°F.

Whisk eggs, dill, salt and pepper in a medium bowl. Heat oil in a large ovenproof nonstick skillet over medium heat. Add leeks, stirring occasionally until softened, about 4 minutes. Add spinach and ham, cook until the spinach is wilted, about 1 minute.

Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata so uncooked egg can flow underneath, until the bottom is light golden, 2 to 3 minutes. Sprinkle cheese on top, transfer the pan to the oven and bake until the eggs are set, 6 to 8 minutes. Let rest for about 3 minutes before serving. Serve hot and enjoy!

Easy Slow-Cooker Corned Beef and Cabbage with Kale Peanut Mustard Dressing

So here is the deal: Corned beef is naturally very salty and has a high fat content. Hence my recommendation for this recipe is to pick the leanest corned beef possible — or uncured meat — and don’t forget to trim the fat before cooking. Makes about 12 servings.

Ingredients

4 large carrots (about 1 pound), peeled and cut into 4 inch pieces
10 baby red potatoes, quartered
1 medium rutabaga, halved and cut into wedges
1 onion, peeled and cut into bite-sized pieces
4 large celery stalks, cut into 4-inch pieces
4 cups water
1 (4 pound) lean, low-sodium corned beef brisket with spice packet (this comes with it)
6 ounces beer
½ head green cabbage, coarsely chopped

Preparation

Place the carrots, potatoes, rutabaga, celery and onion into the bottom of a slow cooker, pour in the water, and place the brisket on top of the vegetables. Pour the beer over the brisket. Sprinkle on the spices from the packet, cover, and set the cooker on high.

Cook the brisket for about 8 hours. An hour before serving, stir in the cabbage and cook for 1 more hour. Enjoy!

Kale Peanut Mustard Dressing

This dressing is a great way to add more beneficial and healthy nutrients to your corned beef. Not to mention the fact that it tastes great. You can prepare this while the cabbage is cooking in the slow cooker before you serve it all together.

Ingredients

2 cups water, for blanching kale
1 medium bunch of kale, chopped
½ cup water, for the dressing
2 teaspoons brown spicy mustard
¼ cup unsalted natural peanut butter
2 teaspoons low sodium soy sauce

Preparation

Bring 2 cups of water to a boil and blanch the kale for 1½ to 2 minutes. Remove and rinse quickly under cold water to set the color. Drain and place in blender.

Place a ½ cup of water, mustard, peanut butter and soy sauce in a blender with the kale and puree until creamy. Serve with the corned beef and enjoy!

You can also enjoy this as a side dish if you don’t puree the kale with the peanut and mustard dressing. Just blend the peanut and mustard concoction and serve over the blanched kale.

I am getting hungry just thinking about these wonderful healthy green food recipes. Do you have a favorite St. Patrick’s Day recipe that has become a tradition in your family?

Photo Credit: I Believe I Can Fry

About Grace Derocha

Grace Derocha is a registered dietitian, certified diabetes educator, and certified health coach. She loves helping others learn how to live a healthier and happier lifestyle. Grace was born and raised in Michigan. She is a wife, mommy, Spartan, and avid Detroit sports fan. She loves food, music, dancing, shopping, reading, and smiling.
 
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