‘Healthy’ may not be the first thing you think of when it comes to St. Patrick’s Day celebrations, but many of the parade catches are actually nutritious! From cabbage to carrots to beer, Molly tells us how St. Patrick’s Day parade favorites can pack a nutritious punch, plus three ways to prepare all of that cabbage!
- All types of alcohol help to raise ‘good’ HDL cholesterol, and are linked to reduced risk of heart disease & heart attacks.
- Beer contains vitamins B6 and folate, which prevent the rise of homocysteine, another risk factor for heart disease.
- Darker beers tend to have a higher antioxidant content.
- One large carrot has just 30 calories and three grams of sugar.
- They’re loaded with antioxidants like beta-carotene, and are linked to reduced risk of certain types of cancer, and a lower risk of cataracts and macular degeneration.
- Incorporate a source of fat to optimize absorption of the fat- soluble nutrients.
- 22 calories and five grams of carbs per cup.
- Packed with vitamins C and K, plus cancer-fighting antioxidants.
- Many of the nutrients are best absorbed when cabbage is lightly steamed, as opposed to raw or long-cooked.
Crunchy Cabbage Salad by The Healthy Voyager
Makes 4 servings
1/3 cup tamari (wheat free for gluten sensitive folks)
2 tablespoon rice wine vinegar
2 tablespoons Swerve Sweetener
1 tablespoon toasted sesame oil
2 tablespoon canola oil
16 ounces of protein of choice (shrimp, diced chicken, strips of flank steak, diced tofu, etc)
1 teaspoon low sodium soy sauce
1/2 cup sliced almonds
2 tablespoon sesame seeds
1/2 head red cabbage
1/2 head white cabbage
Salt and pepper to taste
In a small mixing bowl, combine your tamari, rice wine vinegar, and Swerve, and whisk in the sesame oil. Set aside. In a small skillet, heat canola oil over medium heat. Add protein of choice and soy sauce. Stir fry until heated thoroughly and crispy on the outer edges. Set aside to cool. Toast almonds and sesame seeds in a small pan coated with cooking spray. Set aside to cool.
Shred cabbage into thin strips in a large mixing bowl. Add toasted almonds and sesame seeds, and protein. Add tamari mixture, the juice of half a lemon, and salt and pepper to taste. Stir together until evenly distributed. Refrigerate and serve chilled.
Per serving: 460 calories, 23 grams fat, 2 grams saturated fat, 27 grams carbohydrate, 7 grams fiber, 3 grams sugar, 44 grams protein.
Chuck’s Cabbage Casserole
Makes 20 servings
This is a lightened-up version of a St. Patrick’s Day casserole that is always a hit. It can be made the day before and reheated to serve.
1 pound turkey sausage (preferably hot)
1pound extra lean ground beef (at least 95 percent lean)
1 onion, chopped
1 bell pepper, chopped
1 clove garlic, chopped
6 stalks celery
1 14-ounce can Rotel tomatoes
1 cup water
1 cup brown rice, uncooked
1/2 tablespoon salt (optional)
1/2 tablespoon pepper
2 medium heads of cabbage, cubed small
Preheat oven to 400 degrees. In a large pot over medium heat, brown meat, onions, peppers, garlic and celery. Drain well (very important). Add tomatoes, water, rice, salt and pepper. Cook about 5 minutes. Add cabbage. Cook covered 10 minutes more. Pour into two 9×13 casserole dishes. Top with cheese sauce. Bake 20 to 30 minutes, until bubbly.
1 stick butter
2 cups one-percent milk
3 tablespoons all-purpose flour
1 pound two percent cheddar cheese, shredded
In a small pot over medium heat, melt butter and add remaining ingredients. Stir until cheese is melted and consistency is smooth.
Per serving: 290 calories, 16 grams fat, 6 grams saturated fat, 440 mg sodium, 18 grams carbohydrates, 4 grams fiber, 6 grams sugar, 10 grams protein.
Spicy Potatoes, Cabbage & Carrots by Molly Watson for About.com
Makes 6 servings
With a mildly spicy and extremely flavorful mix of ginger, turmeric, and pepper, this dish is inspired by a traditional Ethiopian stew. It is one of those easy dishes that tastes like so much more than its individual parts.
2 tablespoons canola oil
1 onion, chopped
6 cloves garlic, smashed
1/2 teaspoon salt
1 teaspoon ground ginger
1/2 teaspoon turmeric
1/2 teaspoon freshly ground black pepper
1 medium head of green cabbage, cored and cut into bite-size pieces
3 potatoes, peeled and cut into bite-size pieces
3 carrots, peeled and cut into bite-size pieces
2 cups water
Heat oil in a large frying pan or medium pot over medium high heat. Add onions, garlic, and salt and cook, stirring frequently until soft, about three minutes.
Add ginger, turmeric, and pepper. Stir until fragrant, about one minute. Add cabbage and stir to combine. Cover, reduce heat to medium low, and cook until cabbage starts to wilt, about three minutes. Stir, cover, and cook until completely wilted, about five minutes.
Add potatoes, carrots, and water. Bring to a boil. Cover, reduce heat to simmer, and cook until vegetables are tender, about 15 minutes. If necessary, cook with the cover off to reduce liquid before serving.
Per serving: 160 calories, 5 grams fat, 1 gram saturated fat, 40 mg sodium, 27 grams carbohydrates, 5 grams fiber, 7 grams sugar, 4 grams protein.