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Even mashed potatoes can be made healthy

How to make Irish food healthy

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Even mashed potatoes can be made healthy

Murphy says that most Irish traditional foods use simple, basic and cheap ingredients, a reminder of the fact that they originated in a less affluent past. Many have been given a modern twist by a new generation of chefs, or incorporated into dishes that better suit the tastes of a more widely traveled population

“Traditional Irish recipes tend to be very simple, with just a few ingredients in most cases. Butter, salt and cream seem to be constants in almost every recipe,” Murphy says

“When I go back for holidays I’m somewhat bemused that butter and cream sauces are still so prevalent on Irish menus, though I do see that people are becoming more conscientious about their health and what they eat.”

By making a few simple adjustments in your diet (and by diet Murphy means what you eat, and not necessarily going on a diet), you can reduce calories and fat content to make your life healthier.  Here are some tips:

Limit cream for skim milk: Cream is full of fat. By switching to low-fat or fat free milk, you will significantly reduce calorie and fat intake.  And it’s a simple adjustment to make

Substitute olive oil for butter when possible: Olive oil is a heart-healthy option that also helps lower bad cholesterol

Less salt: When making recipes with canned products, choose a low sodium version, especially for soups and broth. Many of these products are loaded with sodium

Limit dairy: When making things like mashed potatoes, Murphy’s favorite trick to get full flavor but less fat is to use low-sodium chicken or vegetable broth instead of butter or cream. You can zest up any meal such as this with fresh herbs and spices

To contact The Healthy Irishman call 310-577-3137 or email gavan@thehealthyirishman.com. For more information and recipes log onto www.thehealthyirishman.com

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