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Something Different
March 2003



Celebrating Today's Irish Cooking

 
By Dana Jacobi

 

 


St. Patrick's Day
Feast For Eight

Host a St. Patrick's Day party featuring this casual menu. The entrée highlights two Irish favorites -- corned beef and cabbage. The colorful, crisp vegetable salad and slightly sweet drop biscuits
(one per person) are followed by refreshing Lemon-Cheese Squares (one each) to conclude the feast.

The following menu will surely make your Irish eyes smile with pleasure!

Corned Beef & Cabbage Pie

Tangy Vegetable Salad

Irish Soda Drop Biscuits

Lemon-Cheese Squares

Coffee ~Tea

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More Irish Fare

Boxty Pancakes

Clove Spiced Apple Cake

Contemporary Colcannon

Corned Beef And Cabbage

Frosty Lime Fizz

Grasshopper Pie

Irish Cappuccino

Irish Coffee

Irish Currant Soda Bread

Irish Tea Brack

Minty Leprechaun Cookies

Mulligatawny

Roasted Root Vegetables

Spinach Pesto Appetizer

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St. Patrick's Day
March 17

St. Patrick's Day is held in celebration of a man who lived and died sixteen centuries ago.

St. Patrick was born in England in about 389 A.D.  When he was sixteen years old, he was abducted by pirates and sold into slavery in Ireland.  He escaped six years later and went to study at a European monastery.  He become a priest and then a bishop, after which he returned to Ireland, where he brought Christianity and literacy to the people.  He started many churches and schools whose traditions live on to this very day.  Now he is know as the patron saint of literacy.

A great teacher, St. Patrick used common, everyday things to explain complex concepts.  He used the shamrock, today a symbol of Irish heritage, to represent the trinity of God the Father, the Son, and the Holy Spirit.   The shamrock is a type of clover that grows abundantly in Ireland and contributes to the beautiful green color of the landscape.  Thus Ireland holds the nickname "The Emerald Isle."

In Ireland, St. Patrick's Day traditionally is a solemn celebration, honoring the anniversary of the death of this great saint. 

In the United States and other countries where Irish immigrants have settled, it takes on a more festive tone.  Parades, the wearin' of the green, and parties are the order of the day.

Many people migrated to the United States when the potato famine hit Ireland, and legend now has it that there are more people of Irish descent in this country than there are in Ireland.  This is not all that surprising, however, when you think about the fact that over half the people who fought in the Revolutionary War had Irish ancestors. 

In this century it seems that everyone with a drop of Irish blood celebrates on March 17.  So if you are planning a party and including guests who have diabetes or other health concerns, do not omit traditional Irish favorites!

Source: The Diabetes Holiday Cookbook, by Carolyn Leontos, MS,RD, CDE, Debra Mitchell, CEPC, and Kenneth Weicker, CEC,  ©2002 by Carolyn Leontos, Debra Mitchell, and Kenneth Weicker.

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Fairies & Folklore

The legends and stories of Ireland are not only peopled with heroic warriors and mystical gods but are filled with strange and intriguing tales of "little people," with the power to enchant, befuddle, and outwit humankind.

Historical research explains these tales of "little people" as the literal shrinking of the pagan gods of Ireland on the arrival of Christianity. From this time, the gods lost their religious significance, receding into legend and fairy tale, but retaining magical powers in the imagination of the people.

The Irish word for fairy is sidheóg, which comes from the description of the old Irish gods who were relegated to fairy status as aés sídhe--
"the people of the hills."

Intimately associated with rural life, they are reputed to be swift to bless and quack to anger, thus symbolizing a combination of good and evil, both harbingers of fortune and misfortune. They must, therefore, be respected and placated. The tradition of leaving crumbs from the evening meal by the hearth, a saucer of milk on the bedroom windowsill, and the glowing embers in the fireplace as a welcome, are the most common examples.

The fairies can be divided into two principal groups: trooping  fairies and solitary fairies.  

The trooping fairies are usually dressed in green and are mostly friendly; blessed with the power of healing, they help people in trouble. 

The solitary fairies are dressed in red, prefer their own company, and cause mischief.

Some of the more important solitary fairies are:

THE LEPRECHAUN (Leith Bhrogan) who is in fact the god Lugh, who was driven underground with the other gods and whose image was diminished in popular folklore into a fairy craftsman, a shoemaker, or tailor. He is somewhat ill-tempered and possesses a crock of gold, to be given to whoever catches him.

THE POOKA (Púca) is a malevolent fairy, capable of assuming any shape, usually animal, and is particularly troublesome to travelers, who may unwittingly jump on his back when the pooka takes the shape of a horse.

THE BANSHEE (Bean Sidhé) is a "woman of the hills" (also know as the "lady of death"), who attaches herself to a family and warns of approaching death by emitting an eerie wailing and crying. The banshee is sometimes seen accompanied by the coach-a-bower, a funeral carriage drawn by a headless horse and driven by the headless Dallahan.

Music has always served as a foundation stone to the cultural life if Ireland. It therefore seems fitting that fairy music should be a central source for the powers of the "little people."

Legend tells of magical music capable of healing the sick and inspiring great men, but also of enticing young children away from the mortal world and into fairyland; a changeling child is left by the fairies in the place of the mortal baby.

Tir-na-N-og or Tir-inna-Beo means "Country of the Young" or "Land of the Living," and is the fairyland of Irish mythology. It is often interpreted as symbolizing the afterlife, a heavenly land that you can only reach by journeying. On this mythical isle, neither death nor old age exist and the inhabitants know neither pain nor sadness.

Source: Irish Food & Folklore, by Clare Connery, ©1997 by Octopus Publishing Group Ltd.

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     St. Patrick’s Day is perfect for celebrating the renaissance of great cooking in Ireland. Today, travelers go for the food, rather than despite it, touring the country to enjoy the breathtaking, green countryside and the dynamic energy of the cities. No longer condemned to breakfasts loaded with several kinds of fried pork, followed by a day of overcooked, monotonous pub fare, visitors now savor gourmet dishes as healthful as they are memorable.

     For breakfast, you might enjoy toasted oat porridge studded with chopped nuts and drizzled with honey, or farm-fresh eggs baked in a nest of braised mushrooms, potatoes and carrots, accompanied by sliced tomatoes, a topping of melted Cheddar cheese and slabs of buttermilk brown bread. For dinner, you could have several innovative entrées to choose from, like lean pork cutlets with barley-stuffed cabbage rolls, or roasted pheasant served with apple-grape sauce and a parsnip-and-potato purée.

     Renaissance and updating are key in today’s Irish cooking. Before the Great Famine of 1845-50, when more than a million died and another million emigrated, mostly to the U.S., even farmers and peasants benefited from a bounty of local foodstuffs. Wheat, oats and barley, lamb, wild game and berries were plentiful. What vegetables could survive the harsh climate, including cabbage, Brussels sprouts, root vegetables and watercress, were also readily available.

     Today, these foods are featured in contemporary ways, but the potato still rules in many variations. One of the better known is Colcannon, a combination of kale or cabbage and mashed potatoes, seasoned with onions. I make it using new potatoes, and leeks as well as onion as shown below.

AICR

“Something Different” is written for the American Institute for Cancer Research (AICR) by Dana Jacobi, author of The Joy of Soy, and recipe creator for AICR’s Stopping Cancer Before It Starts..

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CORNED BEEF-CABBAGE PIE
Recipe from the CookingLight Cookbook 1994,
©1993 by Oxmoor House, Inc.

1 (2-pound) corned beef brisket
1 medium cabbage (about 2 pounds)
2 (13.75-ounce) cans no-salt-added beef broth
1/2 cup (2-ounces) shredded 50% less-fat Swiss cheese
1/2 cup skim milk
2 Tbsp plus 1 teaspoon all-purpose flour
2 Tbsp water
1 Tbsp brown sugar
2 Tbsp coarse-grained mustard
1/4 tsp pepper
8 sheets commercial frozen phyllo pastry, thawed
Butter-flavored vegetable cooking spray
Chopped parsley (optional)

     Trim fat from brisket; place brisket in a Dutch oven.  Cover with water to a depth of 2-inches above brisket.  Bring to a boil; cover, reduce heat, and simmer 3 hours or until very tender.  Drain; shred meat.

     Separate cabbage into leaves.  Place leaves and beef broth in a Dutch oven; bring to a boil.  Cover, reduce heat, and simmer 30 minutes or until tender, stirring frequently.  Drain; reserve 3/4 cup cooking liquid.   Arrange leaves in a 1-1/2 quart oval gratin dish.  Top leaves with corned beef and cheese.

     Combine reserved 3/4-cup liquid and milk in a saucepan.  Combine flour and 2 Tablespoons water, stirring well; add to milk mixture.   Cook, stirring constantly, over medium heat until thickened.  Remove from heat; stir in brown sugar, mustard, and pepper.  Spoon over cheese.

     Place 1 sheet of phyllo on a damp towel (keep remaining phyllo covered). Coat with cooking spray.  Layer remaining 7 sheet phyllo on first sheet coating each with cooking spray.  Place stack of phyllo over mixture in dish.  Trim edges to within 1-inch of dish.  Cut 1-inch slits in phyllo evenly around edge of dish.  Gently press edges toward dish.  Bake at 350°F for 30 minutes or until lightly browned.  Sprinkle with parsley, if desired.  Makes 8 Servings.

Per Serving: 218 Cal; 7 g Totall Fat (2 g Sat Fat); 19 g Carb; 32 mg Cholesterol; 242 mg Sodium; 129 mg Calcium; 16 g Protein; 3 g Fiber.  Exchanges: 1 Starch; 2 Med-Fat Meat; 1-1/2 Fat.

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TANGY VEGETABLE SALAD
Recipe from the CookingLight Cookbook 1994,
©1993 by Oxmoor House, Inc.

1-1/4 cups sliced leeks
1/2 cup water
2 cups julienne-cut carrots (about 3 carrots)
1 (10-ounce) package frozen whole green beans, thawed
1/3 cup white wine vinegar
1/4 cup chopped fresh parsley
3 Tbsp lemon juice
1 Tbsp olive oil
1 Tbsp Dijon mustard
1 tsp sugar
3/4 tsp dried whole tarragon
1/8 tsp freshly ground pepper
1 clove garlic, minced

     Combine leeks and water in a small saucepan.   Bring to a boil; cover, reduce heat, and simmer 10 minutes or until tender.   Drain, reserving leeks and liquid.  Set aside.

     Arrange carrots in a vegetable steamer over boiling water.  Cover and steam 8 minutes; drain.  Plunge immediately into ice water; drain.

     Combine leeks, carrot, and green beans in a large bowl; set aside.  Combine reserved liquid, vinegar, and remaining ingredients; stir well with a wire whisk.  Pour mixture over vegetables toss gently.  Cover and chill thoroughly.  Serve with a slotted spoon.  Makes 8 Servings.

Per (1/2 cup) Serving: 56 Cal; 2 g Total Fat; 9 g Carb; 00 mg Cholesterol; 74 mg Sodium; 35 mg Calcium; 1 g Protein; 2 g Fiber.  Exchanges: 2 Veg.

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IRISH SODA DROP BISCUITS
Recipe from the CookingLight Cookbook 1994,
©1993 by Oxmoor House, Inc.

2 cups all-purpose flour
3/4 tsp baking soda
1/2 tsp salt
1/3 cup sugar
3 Tbsp margarine
3/4 cup nonfat buttermilk
1 egg, lightly beaten
Vegetable cooking spray

     Combine first 4 ingredients in a medium bowl; cut in margarine with a pastry blender until mixture resembles coarse meal.  Combine buttermilk and egg, stirring until blended.  Add to flour mixture; stir just until dry ingredients are moistened.

     Drop mixture by rounded Tablespoonfuls, 2-inches apart, onto a baking sheet coated with cooking spray.  Bake at 350°F for 10 to 12 minutes or until biscuits are lightly browned.  Yield: 16 Biscuits.

Per Biscuit: 101 Cal; 3 g Total Fat (<1 g Sat Fat); 17 g Carb; 14 mg Cholesterol; 154 mg Sodium; 27 mg Calcium; 2 g Protein; <0.5 g Fiber. Exchanges: 1 Starch; 1/2 Fat.

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LEMON-CHEESE SQUARES
Recipe from the CookingLight Cookbook 1994,
©1993 by Oxmoor House, Inc.

Vegetable cooking spray
15 vanilla wafers, finely crushed
2 (3-ounce) packages lemon-flavored gelatin
2 cups boiling water
4 ounces Neufchatel (light cream cheese) cheese, softened and cut into
    small pieces
1 (12-ounce) can evaporated skimmed milk
1/2 cup sugar
1 cup peeled and coarsely chopped kiwifruit
1 cup coarsely chopped strawberries

     Coat a 13- x 9- x 2-inch baking dish with cooking spray; sprinkle crushed wafers evenly over bottom and up sides of dish.  Set aside.

     Combine gelatin and water in a medium bowl, stirring 2 minutes or until gelatin dissolves.  Add Neufchatel cheese; stir with a wire whisk until cheese melts and mixture is smooth.  Chill 55 minutes or until consistency of unbeaten egg white, stirring occasionally.

     Pour milk into a large glass or stainless steel bowl; freeze 30 minutes or just until ice crystals form around edge of bowl.

     Beat ice cold milk at high speed of an electric mixer until soft peaks form.  Gradually add sugar, 1 Tablespoon at a time, beating until stiff peaks form.  Fold milk mixture into gelatin mixture.  Spoon into prepared dish.  Cover; chill at least 3 hours or until set.

     Just before serving, top with chopped fruit.   Makes 12 Servings.

Per Serving: 173 Cal; 4 g Total Fat (2 g Sat Fat); 30 g Carb; 12 mg Cholesterol; 144 mg Sodium; 98 mg Calcium; 5 g Protein; 1 g Fiber.  Exchanges: 1-1/2 Starch; 1/2 Fruit; 1 Fat.

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SPINACH PESTO APPETIZER
This hot dish will be the hit of your St. Pat's appetizer table.  Recipe from
Around The World Low-Fat &
No-Fat Meals In Minutes,
©1996 by M.J. Smith, RD, and Michele Gaffney-Rabik.

1/2 tsp minced garlic
1 cup loosely packed basil leaves, minced fine
10 ounces frozen spinach, thawed
1 cup coarse dry bread crumbs
4 eggs beaten, or 1 cup liquid egg substitute
1 medium onion, chopped
1 tsp salt
1/4 tsp nutmeg
1/4 tsp ground black pepper
1-1/4 cups nonfat ricotta cheese
1/4 cup freshly grated Parmesan cheese
1/4 cup chopped walnut pieces
nonstick cooking spray

     Preheat oven to 375°F. Coat an 8-inch square casserole dish with nonstick cooking spray.

     In a medium bowl, combine all the ingredients (except cooking spray).  Mix well.

     Press ingredients into prepared casserole dish.  Bake for 40 minutes.  Serve hot with reduced-fat wheat crackers.  Makes 20 Servings.

Per (1/3 cup Serving): 79 Cal; 3 g Total Fat; 7 g Carb; 34 mg Cholesterol (2 mg with egg substitute); 213 mg Sodium; 6 g Protein.   Exchanges: 1 Very Lean Meat; 1 Veg; 1/2 Fat.

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CONTEMPORARY COLCANNON
Recipe created by Dana Jacobi for the
American Institute for Cancer Research.

2 tsp canola or vegetable oil
3 tsp butter, preferably unsalted, divided
1 large leek (white part only), halved lengthwise, then sliced in 1/2-inch strips
1 large red onion, halved and cut in 1/2- inch strips
One medium Savoy or green cabbage (1 1/4 lb.), quartered, cored, and      cut in 3/4-inch slices
8 small red-skinned new potatoes (about 1 lb.)
1 can (15-oz.) fat-free, reduced-sodium beef broth, divided
Salt and freshly ground black pepper, to taste

     Heat oil with 1 tsp. butter in medium non-stick skillet over medium-high heat. Sauté leek and onion until they start to brown, about 5 minutes. Add half the cabbage, stirring and turning until coated with oil and wilted, about 4 minutes. Continue adding cabbage a handful at a time, until it is all wilted, about 8 to 10 minutes. Pan will be very full.

     Pour in half the broth and bring to a boil. Reduce heat and simmer until cabbage absorbs broth, about 15 minutes. Add remaining broth. Cook until cabbage is soft, about 15 minutes.

     Meanwhile, place potatoes in saucepan and cover with 2 inches of cold water. Bring to boil over high heat, cover, reduce heat and cook until just tender, about 15 minutes. Drain potatoes and cut them in half.

     Mix cooked potatoes into cabbage. Season with salt and pepper. Transfer mixture to a serving bowl. Dot top with remaining butter, cut into small pieces. Mix to combine and melt butter. Serve immediately. (Colcannon can also keep 3 to 4 days, refrigerated. It reheats well in a microwave.) Makes 6 servings.

Per serving: 158 Cal; 4 g Total Fat (1 g Sat Fat); 27 g Carb; 243 mg Sodium; 5 g Protein; 6 g Dietary Fiber.  Exchanges: 1/2 Starch; 3 Veg; 1 Fat.

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CORNED BEEF AND CABBAGE
Recipe from Around The World Low-Fat & No-Fat
Meals In Minutes,
©1996 by M.J. Smith, RD,
and Michele Gaffney-Rabik.

1-1/2 pounds corned-beef brisket, well trimmed
cold water to cover
1 small onion
1 whole cloves
1 bay leaf
5 peppercorns
1 medium head cabbage, cut into 8 wedges

Horseradish sauce:

1/2 cup nonfat sour cream
1/2 cup 50% reduced-fat mayonnaise
2 Tbsp prepared hot horseradish
1 Tbsp chopped parsley

     Place trimmed brisket in a large Dutch oven.  Cover with cold water.  Add onions, cloves, bay leaf, and peppercorns.

     Bring mixture to a boil, then reduce heat to a simmer for 3 hours.  Skim off fat and foam from top of water.

     Add cabbage wedges during last 10 minutes of cooking time.

    To prepare Horseradish Sauce:  In a small mixing bowl, combine ingredients for sauce.

     Use a slotted spoon to remove cabbage wedges.  Place them around the edges of a large platter.  Slice the brisket, and layer slices of meat down the middle of the platter.  Serve horseradish sauce on the side. Makes 8 Servings (3 ounces meat, 1 cabbage wedge, and 2 Tbsp sauce per serving).

Per Serving (as described above): 148 Cal; 12 g Total Fat; 7 g Carb;
80 mg Cholesterol; 199 mg Sodium; 28 g Protein. Exchanges: 4 Very Lean Meat; 1 Veg; 2 Fat.

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MULLIGATAWNY
This soup recipe comes straight from Ireland!  Recipe from Around The World Low-Fat & No-Fat Meals In Minutes,
©1996 by M.J. Smith, RD, and Michele Gaffney-Rabik.

1 cup chopped, peeled apple
1 cup chopped onion
1/2 cup shredded carrot
1 Tbsp vegetable oil
1 Tbsp flour
1 tsp curry powder
4 cups fat-free no-added-salt chicken broth
1/3 cup chopped seedless grapes
1 Tbsp chutney
1 Tbsp chopped parsley
2 tsp lemon juice
1 tsp sugar
1/4 tsp black pepper

     Sauté apple, onion, and carrot in oil for about 2 minutes; add flour and curry powder, and stir for 1 minute.   Add chicken broth; bring to a boil and cook until thickened.

     Add remaining ingredients.   Bring to a boil, reduce heat, cover and simmer for 30 minutes, stirring occasionally.  Makes 8 Servings.

Per (1 cup) Serving: 53 Cal; 2 g Total Fat; 9 g Carb; 00 mg Cholesterol; 6 mg Sodium.  Exchanges: 2 Veg.

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ROASTED ROOT VEGETABLES
Another traditional dish from the Irish Food & Folk Lore ~ A Guide To The Cooking Myths and History of Ireland
by Clare Connery,  ©1997 by Octopus Publishing Group Ltd.

1 pound carrots, peeled
1 pound parsnips, peeled
1 pound turnips, peeled
1 Tbsp oil
2 Tbsp honey

     Preheat oven to 400°F.

     Cut the vegetables into 1/2-inch cubes.  Heat the oil in the pan and quickly fry the vegetables until just colored. 

     Transfer to a roasting dish, drizzle the honey over, toss to coat evenly and roast in the preheated oven for 1 to 1-1/4 hours, until tender and well glazed. Note: Toss frequently during the cooking to prevent the honey from burning.

     Serve with roast meat, poultry, and game.  Makes 6 Servings.

Per Serving: 145 Cal; 3 g Total Fat; 30 g Carb; 00 mg Cholesterol; 148 mg Sodium; 534 mg Potassium; 155 mg Calcium; 2 g Protein; 6 g Dietary Fiber; 11 g Sugars.  Exchanges: 1/2 Starch; 4 Veg; 1/2 Fat.

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FROSTY LIME FIZZ
Add a  fat-free festive drink to your Irish celebration!
Recipe from Year Round Low-Fat and No-Fat
Holiday Meals In Minutes,

©1995 by M.J. Smith, RD, Chronimed Publishing.

6 oz frozen pineapple juice concentrate
1-1/2 cups water
1/4 cup lime juice
2 cups lime sherbet
32 oz sugar-free lemon-lime soft drink

     Put pineapple juice concentrate, water, lime juice, and 1 cup of sherbet into a blender container. Blend until smooth. Pour mixture into eight 10 - 12 oz glasses. Add remaining lime sherbet to each glass. Fill each glass to the top with soft drink. Serves 8.

Per Serving: 117 Cal; 00 g Fat; 27 g Carb; 3mg Cholesterol; 16mg Sodium. Exchanges: 2 Fruit.

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IRISH CAPPUCCINO
Serve this fat-free delight in your best demitasse cups. Recipe from Year Round Low-Fat and No-Fat Holiday Meals In Minutes, ©1995 by M.J. Smith, RD, Chronimed Publishing.

4 oz chocolate syrup
4 oz Irish cream syrup or Bailey’s Irish Cream® liqueur
5 oz espresso
2 cups steamed skim milk foam from espresso machine
Dash of cocoa

     Pour syrups and espresso into 8 demitasse (small coffee cups). Top with foam and dash of cocoa. Makes 8 servings.

Per Serving (with Irish Cream Liqueur): 127 Cal; 00 g Total Fat; 10 g Carb; 2 mg Cholesterol; 30 mg Sodium; 2 g Protein.   Exchanges: 1 Skim Milk; 1/2 Fruit.

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IRISH COFFEE
You must use Irish whiskey in this hot drink! Recipe from
Around The World Low-Fat & No-Fat Meals In Minutes,
©1996 by M.J. Smith, RD, and Michele Gaffney-Rabik.

1 ounce Irish whiskey
2 tsp sugar
10 ounces freshly brewed coffee
2 Tbsp reduced-fat whipped topping

     Pour whiskey in 2 large coffee mugs.  Add sugar, and stir to mix.  Fill with coffee.   Top with whipped topping.  Makes 2 Servings.

Per (6-ounce) Serving: 61 Cal; 1 g Total Fat; 4 g Carb; 00 mg Cholesterol; 00 mg Sodium.  Exchanges: Count as 1-1/2 Fruit.

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IRISH CURRANT SODA BREAD
A savory soda bannock can be made from this dough by adding cooked, chopped bacon, ham and herbs instead of the fruit, along with a strongly flavored cheddar cheese.  Recipe from the Irish Food & Folk Lore ~ A
Guide To The Cooking Myths and History of Ireland
, by Clare Connery,  ©1997 by Octopus Publishing Group Ltd.

4 cups soda bread flour*
1 heaping tsp baking soda
pinch salt
1/4 cup granulated sugar
4-ounces dried fruit
1-3/4 to 2 cups buttermilk
1 Tbsp butter

*If soda bread flour is not available, use all-purpose flour plus 1 heaping teaspoon baking soda and 1 heaping teaspoon of cream of tartar.  All "soda" style Irish breads need to be eaten the day they are baked, and toasted or fried the second day.

     Sift the flour and baking soda into a large mixing bowl, then stir in the salt, sugar and fruit.  Make a well in the center and pour in almost all of the buttermilk.  Stir with a broad-bladed knife or wooden spoon to form a loose dough, adding the rest of the milk, if necessary.

     Use the butter to grease an 8-inch round cake pan, approximately 3-inches deep.  Place the dough in the pan, leaving the surface rough.  Sprinkle with a little flour, set the pan on a baking sheet, and bake in preheated oven (400°F) for 30 minutes.

     Reduce the temperature to 300°F and cook for a  further 30 to 40 minutes, until the bread is golden-brown and crisp to the touch.  A skewer inserted in the center should come out clean.

     Remove from the cake pan and wrap in a clean cloth.  When cool, cut in slices and serve buttered.  Makes 12-16 Servings.

Note: Nutritional analysis based on 12 Servings.

Per Serving: 199 Cal; 1 g Total Fat (1 g Sat Fat); 42 g Carb; 3 mg Cholesterol; 118 mg Sodium; 120 mg Potassium; 4 g Protein;
2 g Fiber; 5 g Sugars. Exchanges: 2 Starch; 3/4 Fruit.

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BOXTY PANCAKES
A traditional potato dish, found in the northern counties of Cavan, Donegal, Leitrim and Monoghan. Boxty pancakes are sometimes referred to as stamp. Recipe from the Irish Food & Folk Lore ~ A Guide To The Cooking Myths and History of Ireland, by Clare Connery, 
©1997 by Octopus Publishing Group Ltd.

1 pound potatoes, washed and peeled
2 Tbsp flour
1 tsp baking powder
salt and pepper
2/3 cup reduced-fat (2%) milk
1 to 2 Tbsp olive oil

     Grate the potatoes on a coarse grater into a bowl; add the flour, sifted with the baking powder.  Season with salt and pepper and mix in the milk.

     Drop tablespoons of this mixture onto a hot, lightly oiled pan or griddle.  Cook for about 5 minutes on each side until golden-brown.  These are traditionally served hot with butter and sugar or fried bacon.  Makes 11 Pancakes.

Per Pancake: 59 Cal; 2 g Total Fat (<0.5 g Sat Fat); 8 g Carb; 1 mg cholesterol; 45 mg Sodium; 225 mg Potassium; 2 g Protein; 1 g Fiber.  Exchanges: 1/2 Starch.

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IRISH TEA BRACK
Recipe adapted from The Southern Heritage Celebrations
Cookbook
, ©1983 by Oxmoor House, Inc.

1/2 cup dried peaches, chopped
1/2 cup dried apricots, chopped
1/2 cup dried prunes, chopped
1 cup strong, hot tea
3/4 Cup Sugar
1 Egg, beaten
1 Tbsp orange marmalade
1 tsp Pumpkin pie spice
1-3/4 Cup self-rising flour
Butter or margarine (0ptional)

     Combine dried fruit & tea in a large bowl; cover & let stand overnight.

     Add next 3 ingredients to fruit mixture; stir well. Gradually add flour, mixing well. Spoon batter into a spray-coated 9-inch square pan. Bake at 350°F for 35 minutes or until a wooden pick inserted in center comes out clean. Cut into squares & serve with butter, if desired. Makes 9 Servings.

Per Serving: 198 Cal; 1 g Total Fat; 46 g Carbohydrate; 13 mg Cholesterol; 315 mg Sodium; 3 g Protein.  Exchanges: 2 Starch/Bread; 1 Fruit  

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CLOVE SPICED APPLE CAKE
This moist cake is delicious served warm with vanilla yogurt or whipped topping, but can also be offered cold. Reprinted from The Romance of Ireland, Bon Appetit Special Collector’s Edition, May 1996.

1-1/2 cups plus 2 Tbsp whole wheat flour
5 tsp cornstarch
2-1/4 tsp baking soda
3/4 tsp salt
1/8 to /4 tsp ground cloves
1/2 cup (1 stick) light butter, diced, room temperature
4 medium Golden Delicious apples, peeled, cored & cut into 1/3-inch
    pieces
3/4 cup plus 1 Tbsp (packed) golden brown sugar
2 large eggs
2 Tbsp milk
2 tsp sugar
1 (9-inch) doily
Powdered sugar

     Preheat oven to 375°F. Using butter-flavor cooking spray, coat a deep (2-3/4-inch high sides) 9-inch springform pan; set aside.

     Sift first 5 ingredients into large bowl. Rub in butter until mixture resembles coarse meal. Mix in apples and brown sugar.

     Whisk eggs and milk together; stir into apple mixture (batter will be thick). Transfer to pan & sprinkle with sugar. Bake cake until golden and springy to touch, about 35 minutes. Cool slightly on rack. Cut around cake to loosen; remove pan sides. Place doily atop cake & sprinkle powdered sugar over top. Remove doily before serving. Makes 8 servings.

Per Serving: 237 Cal; 8 g Total Fat; 41 g Carb; 80 mg Cholesterol; 513 mg Sodium;  3g Protein. Exchanges: 2 Starch; 1 Fruit; 2 Fat.

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MINTY LEPRECHAUN COOKIES
Mr. Food says, "Turn your kids into lucky leprechauns and let them share these magical disappearing treats with their friends on St. Patrick's Day ~ And make sure to bake an extra batch to take to the office so your co-workers won't be 'green with envy!'" Recipe from the Every Day's A Holiday Diabetic Cookbook, by Art Ginsburg (aka Mr. Food), and featuring Nicole Johnson, Miss America 1999, ©2002 by Cogin, Inc.

2 egg whites (at room temperature)
2 drops green food color
1/2 tsp vanilla extract
1/8 tsp mint extract
1/3 cup sugar
1/3 cup mini semisweet chocolate chips

     Preheat oven to 325°F.   Coat nonstick baking sheets with nonstick cooking spray.

     In a large bowl, beat the egg whites, food color, and vanilla and mint extracts with an electric mixer until soft peaks form.   Gradually beat in the sugar; beat until stiff peaks form.

     Fold in the chocolate chips, then drop by tablespoonfuls onto the baking sheets.

     Bake for 10 minutes.  Turn off the oven but leave the cookies in the oven until cool.  Makes 24 Cookies.

Per (2 Cookie) Serving: 47 Cal; 1 g Total Fat (1 g Sat Fat); 8 g Carb; 00 mg Cholesterol; 10 mg Sodium; 1 g Protein; 8 g Sugars.  Exchanges: 1/2 Starch (1/2 Carbo).

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GRASSHOPPER PIE
This traditional favorite is a sweet ending to your St. Patrick's Day meal.  Recipe from the EatRight® Heart Smart Cookbook, ©1997 by Oxmoor House, Inc.

1/3 cup cold water
1 envelope unflavored gelatin
3-1/2 cups miniature marshmallows
1/3 cup skim milk
1/4 cup crème de menthe
1/4 cup white crème de cacao
1 (12-ounce) container frozen reduced-calorie whipped topping, thawed
3/4 cup crushed chocolate wafers (about 12 wafers), divided

     Combine water and gelatin in top of a double boiler, and let stand 1 minute.  Add marshmallows and milk to gelatin mixture.   Place double boiler over simmering water, and cook until marshmallows melt, stirring occasionally.

     Remove from heat, and stir in liqueurs.  Let mixture cool slightly (do not let mixture thicken)!  Fold in whipped topping.

     Spread wafer crumbs in bottom of an 11- x 7- x 1-1/2-inch baking dish, reserving 1 Tablespoon crumbs.   Spoon topping mixture evenly over crumbs in dish.  Sprinkle remaining 1 Tablespoon crumbs over topping mixture.  Cover and chill at least 2 hours or utnil set.  Makes 12 Servings.

Per Serving: 172 Cal; 5 g Total Fat (4 g Sat Fat); 28 g Carb; 1 mg Cholesterol; 53 mg Sodium; 2 g Protein.  Exchanges: 1-1/2 Starch; 1 Fat.

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