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  • Christal DeHay, AP, DOM

Healthy Twists On Irish Tradition


I love to celebrate St. Patricks Day mostly because it's a day I can honor my Irish roots. The best part is always the celebration and FOOD. I have put together a few delicious healthy versions of some of my favorite Irish recipes and added a few of my own for luck. Many Blessings to you and Happy St. Patty's Day!

VEGAN IRISH STEW (Serves 4-6)

Recipe from www.itdoesnttastelikechicken.com

  • 2 tablespoons olive oil

  • 2 stalks celery, chopped

  • 1 yellow onion, chopped

  • 4 cloves garlic, minced

  • 1/4 cup all-purpose flour or almond flour or Gluten Free all purpose flour

  • 2 - 4 cups organic vegetable broth

  • 1 can (473ml) vegan stout beer (I used Sawdust City Brewing Co Skinny Dippin' Stout)

  • 3 carrots, peeled and cut into chunks

  • 2 parsnips, peeled and cut into chunks

  • 8 oz mushrooms, quartered

  • 2 1/2 cups baby potatoes, halved (or about 2 regular potatoes and cut into chunks)

  • 1/2 cup tomato paste

  • 2 bay leaves

  • 2 teaspoons brown sugar

  • 1 teaspoon dried thyme

  • 3/4 teaspoon salt

  • 1/2 teaspoon ground pepper

Instructions

  1. Heat a large pot over medium-high heat. Add the olive oil, and when hot add in the celery, onion, and garlic. Sauté until the onion becomes translucent and just begins to brown, about 5 minutes.

  2. Sprinkle in the flour. Stir well to coat the veggies, and cook for another minute to heat up the flour. Add 2 cups of vegetable broth, and scrape the bottom of the pan with your spoon to get any bits off the bottom.

  3. Add in the beer, all of the remaining veggies, tomato paste, and spices. The beer will foam up, but that’s ok, the bubbles and alcohol will cook right out. Bring to a simmer and cook for 10 – 15 minutes until the veggies are fork-tender, but not mushy. The stew will be very thick! If you prefer a thinner stew, feel free to thin it out to taste with 1 to 2 more cups of vegetable broth. Remove bay leaves before serving, and serve hot.

LENTAL SHEPARDS PIE (serves 4-6)

Recipe from www.itdoesnttastelikechicken.com

Ingredients

  • 2 tablespoons water or vegetable broth

  • 1 onion , chopped

  • 2 carrots , peeled and chopped

  • 16 oz mushrooms , sliced

  • 4 cloves garlic , minced

  • 2 teaspoons dried thyme leaves

  • 1 1/2 cups brown or green lentils (or 38oz canned lentils, see notes)

  • 3 cups vegetable broth

  • 1 cup peas , fresh or frozen

  • 2 tablespoons soy sauce

  • 1/4 cup BBQ sauce (check to make sure it's vegan)

Instructions

  1. Preheat oven to 425F

  2. Heat 2 tablespoon water or broth in frying pan or skillet over medium-high heat. Add in the onion, carrots, mushrooms, garlic, and thyme and sauté for 6 to 8 minutes until softened and bits are browned ad small amount of liquid if needed. Remove from pan, and set aside.

  3. Return the pan to heat, add in the lentils, and 3 cups vegetable broth. Cover, and simmer for 25 - 30 minutes until the broth is absorbed and the lentils are tender. While the lentils cook, prepare the mashed potatoes (recipe to follow below)

  4. Add the vegetables back to the pan with the lentils, and add the peas, BBQ sauce, and soy sauce. Heat through. Scoop the mixture into a casserole dish or large skillet and then spread the mashed potatoes on top.

  5. Bake for 10 - 15 minutes until the pie is hot and bubbling around the edges.

MASHED POTATOES

Ingredients

  • 8 medium yukon gold potatoes, peeled and chopped

  • 6 cloves garlic, crushed

  • 1 cup almond milk

  • 1 cup full-fat coconut milk (the kind in a can)

  • 2 teaspoons salt

Instructions

  1. Cover the potatoes with water in a large pot and bring to a boil. Boil for 15-20 until they are fork tender.

  2. In the meantime, in a medium saucepan, combine the garlic, non-dairy milk and coconut milk. Bring to a simmer and cook for 10 minutes.

  3. When your potatoes are cooked, drain, and return the potatoes to the pot. Mash and add about half of the garlic and milk mixture to the potatoes. Mix and add the remainder of the mixture until you reach the constancy you like. If you use all of the garlic and milk mixture and you would still like the potatoes softer, just add more coconut milk or non-dairy milk. Season with salt and serve.

LEPERCHAUN SMOOTHIE (Serves 2)

Even my kids love this smoothie!

Ingredients

  • 1 cup organic Spinach

  • 1 cup pineapple (frozen so your smoothie will be cold)

  • 1 lime juiced

  • 1 cup full-fat coconut milk (the kind in a can)

  • 1 banana

  • 1 tablespoon of hemp seed or ground flax seed (optional)

Instructions

  1. Tightly pack spinach in a measuring cup.

  2. Add spinach to blender with coconut milk and lime juice. Blend together until all chunks are gone.

  3. Add pineapple, hemp/flax seed and banana to blender.Blend all together until smooth and creamy. Depending on your blender, this could take as little as 30 seconds or as long as 2 minutes.

  4. Pour into a glass and serve immediately.You can also store the smoothie in the fridge with a lid until ready to drink.

May joy and peace surround you, contentment latch your door, and happiness be with you now and bless you evermore!

XOXO- Christal DeHay AP, DOM


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