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For St. Patrick's Day from Vegetarian Celebrations By Nava Atlas
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Slane
Salad Cauliflower, Cheddar, & Bread Panada *Note: This menu contains eggs and dairy products. To adapt to vegan, follow the suggested alternatives within the recipes. Only Soda Bread cannot be adapted, since buttermilk is essential to its character.
Editor's Notes About Nava Atlas I fell in love with Nava Atlas's cookbooks in 1991, when I discovered and bought my first copies of American Harvest and Vegetariana in a used bookstore. I was instantly attracted to her selection of vintage graphics, clever wit and emphasis on the use of naturally healthy ingredients. Over the years, I have featured many of her cookbooks in the selection of healthy recipes for Cinnamon Hearts ~ Recipes, Art & Food For The Mind, our national culinary newsletter from 1996 to 2000, and more recently in our website magazine, Cinnamon Hearts ~ Recipes For A Winning Diabetic Lifestyle! As an established book review columnist, I have favorably reviewed her cookbooks on many occasions in Cinnamon Hearts, Voice of the Diabetic and The Diabetic Gourmet. I was thrilled when Nava Atlas began to include a nutritional analysis with each recipe in her more recent cookbooks, as well as the updated editions of earlier versions. Her continued focus on the health benefits of natural ingredients, punctuated with a healthy dose of culinary history and lore, make her books stand out from the rest. They are true "keepers." For more information on Nava Atlas, her books and philosophy, you can visit her website at: It's a treat you won't want to miss!
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In America, the holiday honoring St.
Patrick, the patron saint of Ireland, is noted with parades, decorating everything from
shop windows to clothing with green shamrocks, and drinking ale in saloons. Traditionally,
however, St. Patrick's Day in Ireland is a considerably lower-keyed religious holiday that
includes church services. This menu highlights several fascinating and flavorful traditional Irish dishes. The Irish cuisine is a very basic and homey one, seasoned with a rich historic legacy rather than savory spices. Though it does not utilize a wide variety of vegetables, its use of bland and basic ones such as potatoes, leeks, cabbages, and cauliflower is satisfying and hearty.
IRISH SODA BREAD 2-1/2 cups whole wheat flour Preheat oven to 400°F. Combine the first 5 ingredients in a mixing bowl. Make a well in the center and pour in the buttermilk and oil. Work together, first with a wooden spoon, then with hands to form a dough. Add additional flour if necessary until the dough loses its stickiness. Knead for 2 to 3 minutes on a well-floured board. Divide dough in half and shape into rounds. Score a shallow cross down the centers with a sharp knife and brush the tops with milk. Arrange the dough rounds on a floured baking sheet. Bake for 45 to 50 minutes, or until the tops are nicely browned and a knife inserted into the center tests clean. Cool on a rack. Wrap the extra loaf tightly in foil, then plastic, until needed. Makes 2 Loaves. Per (3/4-inch-thick) Slice: 178 Cal; 6 g Total Fat; 28 g Carb; 1 mg Cholesterol; 217 mg Sodium; 5 g Protein. Exchanges: 2 Starch; 1 Fat.
SLANE SALAD 1 cup firmly packed watercress leaves Combine the salad ingredients in a serving bowl. Pour enough dressing over the salad to moisten it. Toss together well and serve at once. Makes 6 Servings. Per Serving (with dressing): 76 Cal; 3 g Total Fat; 11 g Carb; 00 mg Cholesterol; 46 mg Sodium; 1 g Protein. Exchanges: 1/2 Fruit; 1 Veg; 1/2 Fat. FRENCH DRESSING 1/3 cup tomato juice Combine all the ingredients in a small mixing bowl and whisk together until smoothly combined. Use garlic according to how garlicky you like dressings -- 2 cloves steeped in the dressing for a day or more will produce a fairly pungent garlic flavor. Transfer to a covered container or cruet and refrigerate until needed. Yield: about 1 Cup. Per (2-teaspoon) Serving: 28 Cal; 2 g Total Fat; 1 g Carb; 00 mg Cholesterol; 16 mg Sodium; 00 g Protein. Exchanges: FREE.
CAULIFLOWER, CHEDDAR,
AND BREAD PANADA 1 Tbsp canola oil Preheat the oven to 375°F. Heat the oil in a large skillet. Add the onion and sauté over moderate heat until translucent. Add the garlic and continue to sauté until the onion is golden. Stir in the cauliflower along with just enough water to moisten the bottom of the skillet. Cover and "sweat" until the cauliflower is crisp-tender. Remove from the heat. In a mixing bowl, combine the bread crumbs and milk. Stir in the cheese and (optional) beaten eggs. Add the cauliflower mixture, parsley, and seasonings. Stir together thoroughly. Pour into an oiled (or vegetable-sprayed), shallow, 9- x 13-inch baking casserole or a 13-inch round casserole. Bake for 35 to 40 minutes, or until the top begins to turn crusty. Let stand 5 to 10 minutes, then cut into wedges or squares and serve. Makes 6 Servings. Sodium Alert! This recipe is just over our guideline of less than 400 mg Sodium/Serving for high sodium recipes. Therefore it cannot be recommended for those on salt-restricted meal plans. Per Serving: 244 Cal; 10 g Total Fat; 24 g Carb; 25 mg Cholesterol; 401 mg Sodium; 14 g Protein. Exchanges: 1 Starch; 2 Veg; 2 Fat.
COLCANNON 1 Tbsp canola oil Heat the oil in a large skillet. Add the cabbage and sauté, covered, over moderate heat. Lift the lid and stir occasionally, until it is limp. Add the scallions and sauté, uncovered, until the cabbage begins to turn golden. If the skillet becomes dry, add small amounts of water as needed. Combine the potatoes and milk in a mixing bowl and stir together. Turn the heat up to moderately high and stir the potatoes and parsley in with the cabbage mixture in the skillet. Sauté without stirring until the bottom of the mixture gets nicely browned. Fluff with a wooden spoon, then season to taste with salt and pepper and serve. Makes 6 Servings. Per Serving (w/o optional salt): 161 Cal; 2 g Total Fat; 31 g Carb; 2 mg Cholesterol; 32 mg Sodium; 3 g Protein. Exchanges: 2 Starch; 1 Veg.
APPLE AND OAT CRISP 4 to 5 medium apples, peeled, cored, quartered, and thinly Topping: 1 Tbsp reduced-fat margarine Preheat oven to 350°F. Combine the apples, nuts, spices, and juice concentrate in a mixing bowl and toss until the spices cot the apples evenly. Transfer mixture to a 9- x 9-inch baking pan. Melt the margarine in a skillet. Stir in the oats until evenly coated with the margarine. Remove from the heat and stir in the sugar and cinnamon. Sprinkle the topping evenly over the apples. Bake for 45 minutes, or until the topping is golden brown and the apples are tender. Serve warm over frozen yogurt or nondairy dessert*. Makes 6 Servings. *Note: Frozen vanilla nonfat yogurt or nondairy frozen dessert is optional and not included in the nutritional analysis. If you include a serving of the frozen yogurt with the crisp, be sure to add it to the nutritional analysis below (you can get the nutritional information and serving size from the product label). Per Serving (without optional frozen yogurt): 291 Cal; 4 g Total Fat; 56 g Carb; 00 mg Cholesterol; 92 mg Sodium; 6 g Protein. Exchanges: 1-1/2 Starch; 2 Fruit; 1 Fat.
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