Many associate potatoes with Irish cooking for a good reason. It was a food staple among the poor and used as filler for a plethora of meals. Potatoes aren't bad for you. They contain calcium, protein and niacin. Its only when heavy creams and fats are used when this unassuming ingredient turns into a heart healthy don't. Seafood has played a huge part in healthy Irish food. Salmon, herring, trout and haddock are used in a wide variety of recipes.
Eggs play an important role in breakfast meals. No longer are they considered bad for the heart. You can liven up a simple omelet by adding smoked salmon, scallions, dill and capers. Top with a dollop of low fat sour cream and you have a gourmet meal to start the day. The Irish love sausages and bacon, but you can make these choices healthy by using chicken or turkey sausage. Oatmeal is an integral part of their breakfast and an easy on-the-go meal. Mix in some fruit and raisins for added vitamins.
Drinking Guinness is considered a favorite tradition. Rather than consuming a calorie-loaded beverage, use this beer to prepare meat. Heat a pan of extra virgin olive oil and sear 2 pounds of lean beef on both sides for 2 minutes. Take meat out of pan and cook onions, carrots and celery. Pour everything into a casserole pan with 2 cups of beef broth, 1 bottle of Guinness and 4 stalks of thyme. Cook at 350 degrees until cooked all the way through and serve. For a side, cook champ. Champ is mashed potatoes with cooked leeks, but you can make this more nutritious by using 2% milk and olive oil instead of cream. For a sandwich, use soda bread and add low fat cream cheese and herring. Throw in some chopped chives for added color.
Healthy Irish dinners don't have to be a boring end to your day. Prepare cod by grilling or baking. Mix together a sauce of 1 tablespoon of Dijon mustard, 3 tablespoons of low fat mayonnaise and 2 tablespoons of dill. Pour sauce on top and delight in your nutritious meal. Mackerel and rhubarb are an unusual flavor combination, though many love this dinner recipe. In a saucepan cook, 1/2 pound rhubarb and one onion in virgin olive oil. Sprinkle in 1 cup of toasted wheat breadcrumbs when it is almost done. Take mixture and coat 2 pounds of mackerel. Cook at 400. To make the sauce, cook 1 pound of rhubarb, 1 cup sugar, 2 tablespoons of water and 3 tablespoons of lemon juice. Blend in a blender until a smooth consistency and pour on fish when it is cooked.
Put a spin on traditional soda bread by making one filled with dried fruits and nuts. Soda bread is one of the most popular breads in Ireland, so instead of using it for sandwiches, make a dessert. Mix 2 cups of all-purpose flour, 2 teaspoons of baking soda, 1/2 teaspoon of allspice, 1/2 teaspoon of salt, 1 can of pumpkin in place of butter, 2 tablespoons of vegetable shortening, 1 beaten egg and 1 cup buttermilk. Add a variety of dried fruits and nuts. Bake at 375 degrees until golden brown. Likewise, treat yourself to a Guinness float by bringing 1 bottle of beer with 1 cup of sugar to a boil. Cook for five minutes. Scoop into a bowl one scoop of vanilla soy ice cream and one scoop of soy chocolate ice cream. Drizzle Guinness syrup on top.
You don't have to eat meat to enjoy Irish food. Make a healthy stew by using your favorite vegetables. Cook onions, potatoes, carrots, kale and pearl barley. Add in vegetable broth, 1 tablespoon of thyme, one bunch of fresh parsley and one bunch of chives. Cook for 1 hour and serve. Add in some protein with bite-size pieces of firm tofu. Warm up with Guinness onion soup. Prepare a basic recipe for onion soup, but add 1 bottle of beer. Melt a few slices of Dubliner cheese on top and you're ready to eat.