Ideas for a Healthy St. Patrick’s Day

Shamrock shake for St. Patrick's Day

Having a healthy St. Patrick’s Day may not seem possible with all the parties, alcohol and the abundance of food. Traditional St. Patrick’s Day dishes are often high in calories, fat and sugar and may not fit into your nutrition plan. Although everything can have a place in your diet with moderation, finding balance can help you stay on track with your health goals.

Modify Your Favorite Dishes for a Healthy St. Patrick’s Day

Fish and chips are a staple of many Irish traditions. However, fried foods are generally high in calories and saturated fats. Fortunately, you can modify this tasty and timeless dish.

Oven Fried Fish and Chips

Source: EatingWell.com


  • Canola oil or cooking spray
  • 1 ½ pounds russet potatoes, scrubbed and cut into ¼-inch wedges
  • 4 teaspoons canola oil
  • 1 ½ teaspoon Cajun or Creole seasoning, divided
  • 2 cups cornflakes
  • ¼ cup all-purpose flour
  • ¼ teaspoon salt
  • 2 large egg whites, beaten
  • 1 pound cod, or haddock, cut into 4 portions


Step 1:
Position racks in upper and lower third of oven. Preheat to 425 F. Coat a large backing sheet with cooking spray. Set a wire rack on another large backing sheet. Coat with cooking spray.

Step 2:
Place potatoes in a colander. Thoroughly rinse with cold water, then pat dry completely with paper towels. Toss the potatoes, oil and ¾ teaspoon Cajun (or Creole) seasoning in a large bowl. Spread mixture on the baking sheet without the rack. Bake on the lower oven rack, turning every 10 minutes, until tender and golden, 30 to 35 minutes.

Step 3:
Meanwhile, coarsely grind cornflakes in a food processor or blender or crush in a sealable plastic bag. Transfer to a shallow dish. Place flour, the remaining ¾ teaspoon Cajun (or Creole) seasoning and salt in another shallow dish and egg whites in a third shallow dish. Dredge fish in the flour mixture, dip it in egg whites and then coat all sides with the ground cornflakes. Place on the prepared wire rack. Coat both sides of the breaded fish with cooking spray.

Step 4:
Bake the fish on the upper oven rack until it is opaque in the center and the breading is golden brown and crisp, about 20 minutes.

In the mood for something sweeter? Make a healthier version of a shamrock shake! Traditional shamrock shakes sure do taste delicious, but they are loaded with saturated fat, sugar and calories. You can easily make a lighter version of this festive treat.

How to Make a Healthier Shamrock Shake

Source: CookingLight.com

Serves: 2


  • 1 ½ cups unsweetened coconut milk
  •  ½ avocado
  • 4 tablespoons agave nectar
  •  1 teaspoon matcha powder
  •  ½ teaspoon pure peppermint extract
  •  6 ounces vanilla Siggis 4% yogurt
  •  1 cup ice


Scoop yogurt into a mini muffin tray and freeze for 1-2 hours.

Combine frozen yogurt with remaining ingredients in a high-powered blender and puree until mixture is smooth and completely blended.

Pour into two milkshake glasses and enjoy!

Optional: Garnish with your favorite whipped cream, fresh mint and cacao nibs.

Eat Green Foods

Let St. Patrick’s Day inspire you to add some healthy green foods into your diet. If your kids are picky eaters, it might be the perfect time to encourage them to try new foods and recipes. Festive foods are fun for everyone!

Healthy green foods:

  • Green grapes
  • Romaine lettuce
  • Avocado
  • Pistachios
  • Kale
  • Limes
  • Spinach
  • Green beans
  • Green apples
  • Pears
  • Asparagus
  • Brussels sprouts

Don’t Forget to Move

Last but certainly not least, remember to balance out all the festive snacks and dishes with a little physical activity. Plan to get moving — whether it’s a walk around the block, a morning bike ride, or even an Irish jig in your living room with the music turned up on YouTube!

Have fun this upcoming holiday and don’t forget to wear green!

Learn. Connect. Engage.

learn, connect, engage icons

Gain the tools you need to succeed in your health journey. Join the OAC Community at NO COST and get access to: Valuable Education – Ongoing Support – Meaningful Connections – Much More

Leave a Reply

Your email address will not be published. Required fields are marked *