In honor of St. Patrick’s Day, here are some fun and nutritious recipes that offer a nod to this “green” holiday. So, get in the holiday spirit and try one!
1. Pot of Gold at the End of the Rainbow: Cut up brightly colored fruits and vegetables, and arrange in a rainbow shape on a plate (we recommend strawberries or grape tomatoes for red, clementines or carrots for orange, pineapples or yellow bell peppers for yellow, green grapes or broccoli for green, blueberries for blue, and red grapes or red cabbage for purple). Add a small bowl of banana slices for the pot of gold, a few bunches of cauliflower for clouds and enjoy!
2. Lucky Leprechaun Shake -- blend together 1 frozen banana, ¼ cup spinach, up to 1 cup low-fat milk or unsweetened milk alternative, and a few drops of peppermint extract (use vanilla if you don't have it). For a frosty "ice cream," decrease the milk to 2 tablespoons, use 2 frozen bananas instead of 1, and opt for frozen spinach. Blend in a food processor until completely smooth. We promise -- you'll never taste the spinach!
3. Shamrock Tortilla Chips -- use a four leaf clover cookie cutter to cut shamrock shapes out of a green spinach tortilla. Spray both sides of tortilla with non-stick spray, sprinkle with a small amount of coarse salt, and arrange on a foil-lined baking sheet. Bake in a toaster or conventional oven set to 325° F for 15 minutes, flipping each shape over after 10 minutes. Snack away!
4. St. "Patties" Day Dinner1 -- in a food processor, puree together 2 cups soybeans (shelled edamame beans), 1 cup drained and rinsed low-sodium chickpeas, ½ teaspoon each of black pepper, paprika, ground coriander and cumin, and ¼ - ½ cup whole-grain bread crumbs. Form into 4 patties and cook in a lightly greased, non-stick pan set over medium heat until a lightly crisp crust forms on the outside, roughly 3 minutes per side. Serve with fresh or roasted veggies and whole-grain rolls.
5. You don't have to make a holiday-specific recipe to celebrate all of the naturally green, nutritious foods out there! Here are our Top 10 Green Picks that can be incorporated into your day as snacks or sides:
1. Leafy greens of all kinds -- spinach, kale, collard greens and Swiss chard
2. Green beans
3. Asparagus
4. Kiwi
5. Green peppers (sweet or hot)
6. Avocado
7. Pistachios
8. Soybeans (edamame)
9. Broccoli
10. Brussels Sprouts
Recipe of the Week:
Irish Beef Stew with Paprika Potatoes
Prep time: 15 minutes Cook time: 8 hours
Make it a meal: Serve with sautéed Swiss chard and roasted tomatoes.
Ingredients:
2 lbs. beef bottom round roast, cut into 2-inch cubes
1/4 cup flour (or 5 tbsp. flour for thicker gravy)
1 tsp. paprika, divided
1/2 tsp. pepper
1/2 tsp. dried thyme
1 (14.5-oz.) can lower-sodium beef broth
7 medium potatoes, peeled and cut into chunks
2 medium onions, sliced
Chopped fresh parsley (optional)
Directions:
1. Place beef in a 4-quart slow cooker. Combine flour, 1/2 teaspoon of the paprika, plus pepper and thyme. Sprinkle on beef; toss to coat.
2. Add broth, potatoes and onions; stir. Cover and cook on LOW 8 to 10 hours or on HIGH 4 to 5 hours, or until beef is tender.
3. Sprinkle with remaining ½ teaspoon paprika and parsley, and serve.
Serves 8
Per serving: 370 calories, 7g fat, 2g saturated fat, 85mg cholesterol, 200mg sodium, 35g carbohydrate, 3g fiber, 39g protein
1. Pot of Gold at the End of the Rainbow: Cut up brightly colored fruits and vegetables, and arrange in a rainbow shape on a plate (we recommend strawberries or grape tomatoes for red, clementines or carrots for orange, pineapples or yellow bell peppers for yellow, green grapes or broccoli for green, blueberries for blue, and red grapes or red cabbage for purple). Add a small bowl of banana slices for the pot of gold, a few bunches of cauliflower for clouds and enjoy!
2. Lucky Leprechaun Shake -- blend together 1 frozen banana, ¼ cup spinach, up to 1 cup low-fat milk or unsweetened milk alternative, and a few drops of peppermint extract (use vanilla if you don't have it). For a frosty "ice cream," decrease the milk to 2 tablespoons, use 2 frozen bananas instead of 1, and opt for frozen spinach. Blend in a food processor until completely smooth. We promise -- you'll never taste the spinach!
3. Shamrock Tortilla Chips -- use a four leaf clover cookie cutter to cut shamrock shapes out of a green spinach tortilla. Spray both sides of tortilla with non-stick spray, sprinkle with a small amount of coarse salt, and arrange on a foil-lined baking sheet. Bake in a toaster or conventional oven set to 325° F for 15 minutes, flipping each shape over after 10 minutes. Snack away!
4. St. "Patties" Day Dinner1 -- in a food processor, puree together 2 cups soybeans (shelled edamame beans), 1 cup drained and rinsed low-sodium chickpeas, ½ teaspoon each of black pepper, paprika, ground coriander and cumin, and ¼ - ½ cup whole-grain bread crumbs. Form into 4 patties and cook in a lightly greased, non-stick pan set over medium heat until a lightly crisp crust forms on the outside, roughly 3 minutes per side. Serve with fresh or roasted veggies and whole-grain rolls.
5. You don't have to make a holiday-specific recipe to celebrate all of the naturally green, nutritious foods out there! Here are our Top 10 Green Picks that can be incorporated into your day as snacks or sides:
1. Leafy greens of all kinds -- spinach, kale, collard greens and Swiss chard
2. Green beans
3. Asparagus
4. Kiwi
5. Green peppers (sweet or hot)
6. Avocado
7. Pistachios
8. Soybeans (edamame)
9. Broccoli
10. Brussels Sprouts
Recipe of the Week:
Irish Beef Stew with Paprika Potatoes
Prep time: 15 minutes Cook time: 8 hours
Make it a meal: Serve with sautéed Swiss chard and roasted tomatoes.
Ingredients:
2 lbs. beef bottom round roast, cut into 2-inch cubes
1/4 cup flour (or 5 tbsp. flour for thicker gravy)
1 tsp. paprika, divided
1/2 tsp. pepper
1/2 tsp. dried thyme
1 (14.5-oz.) can lower-sodium beef broth
7 medium potatoes, peeled and cut into chunks
2 medium onions, sliced
Chopped fresh parsley (optional)
Directions:
1. Place beef in a 4-quart slow cooker. Combine flour, 1/2 teaspoon of the paprika, plus pepper and thyme. Sprinkle on beef; toss to coat.
2. Add broth, potatoes and onions; stir. Cover and cook on LOW 8 to 10 hours or on HIGH 4 to 5 hours, or until beef is tender.
3. Sprinkle with remaining ½ teaspoon paprika and parsley, and serve.
Serves 8
Per serving: 370 calories, 7g fat, 2g saturated fat, 85mg cholesterol, 200mg sodium, 35g carbohydrate, 3g fiber, 39g protein
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