Lucky Greens: Diabetic-Friendly St. Patrick’s Day Recipes

Do you know why the color green is so popular on St. Patrick’s Day? It’s associated with luck. Think about it, four-leaf clover, The Emerald Isle, and leprechauns.

It’s rare to find a four-leaf clover, but when you find one, you become the luckiest person in the world. 

Ireland’s beautiful green landscape gave it its nickname, The Emerald Isle, making it the ideal place for natural abundance and good fortune.

If you catch a leprechaun, you might become rich. Also, wearing the color green when you see one will protect you from their tricks if they decide to be mischievous.

Green is associated with growth and prosperity, making it even more reason to eat leafy vegetables to celebrate this lucky day. If you’re looking for some healthy St. Patrick’s Day meals for diabetics, then keep reading. We’re sharing eight dishes that are full of leafy greens and help maintain healthy blood sugar levels!

1. Spinach and Cabbage Colcannon

Traditionally, this dish relies on russet potatoes, but as a diabetic it's better for you not to include them. Russet potatoes have high levels of glycemic index, load, and carbohydrates.

This means eating them can quickly spike up your blood sugar levels. However, you can easily avoid this by switching to cauliflower. It’s lower in glycemic index and carbohydrates, while higher in nutrients.

Also, traditional colcannon is made with just cabbage, but you can add any type of leafy greens you want. Adding spinach along with the cabbage provides additional nutrients to make it an even more diabetic-friendly recipe. For inspiration, consider making this vegetarian Irish colcannon here. 

2. Nettle Soup

Nettle soup isn’t as widely consumed as it once was. However, it was once a popular traditional Irish soup, especially during early spring when young nettle shoots were readily available.

Stinging nettles are a wild plant found in forests and meadows. This plant even grows in North America. 

Stinging nettles have been used for centuries to address various health issues. Ancient Irish used nettles for arthritis and low back pain. They would even make a health tonic during the winter to help cleanse their blood.

Other benefits of consuming nettles is it may lower blood pressure, aid in blood sugar control, and support wound healing. All of which is wonderful for someone dealing with diabetic neuropathy. If you would like to learn more about this exciting plant or find a recipe, have a look here. 

3. Emerald Isle Green Smoothie

It’s only right to have a drink to complement all of these wonderful dishes. Of course, most traditional Irish drinks aren't diabetic-friendly, but you can certainly get creative.

To make an Emerald Isle inspired smoothie, combine spinach leaves, a small green apple, unsweetened almond milk or coconut water, and a touch of ginger. Blend until smooth and enjoy!

For an extra boost of taste and nutrients, consider adding Earth’s Creation Greens and Reds superfood. Its peach flavor compliments the smoothie and supports immune health. 

4. Sautéed Kale and Onion

The perfect diabetic-friendly side dish for your St.Pactrick’s Day celebration. It’s quick, flavorful, and high in fiber and nutrients. To complete the Irish theme, consider pairing it with smoked salmon.

5. Boiled Cabbage

If foraging for wild plants isn’t your preference, a simple pot of cabbage is a classic Irish option. While bacon or ham can add flavor to boiled cabbage for flavor, it’s best to avoid them when preparing diabetic-friendly St. Patrick’s Day meals. 

Instead, enhance the flavor with these options:

• Garlic and onion

• Aromatic seeds: caraway seeds, mustard seeds, or cumin

• Lemon juice or apple cider vinegar

• Fresh or dried herbs like thyme, bay leaf, or dill

Don’t forget to add the essential sea salt and pepper for the basic seasoning. For a touch of heat, use red pepper flakes or hot sauce. 

Another idea for cabbage is to do the same thing with the kale recipe above. Cut up the cabbage and saute it with some onion. It’s an Irish dish that’s diabetic-friendly and healthy. 

6. Low-Carb Potato and Leek Soup

Potato and leek soup is a traditional Irish dish that typically uses russet potatoes, which are best to avoid. As we discussed earlier, russet potatoes have a high glycemic index and carbohydrate load. 

To create a diabetic-friendly St. Patrick’s day meal, consider substituting  cauliflower or red potatoes. Red potatoes are better if you still want to keep that Irish culture alive in this dish. They offer a more authentic Irish flavor and provide greater nutritional value than russet potatoes. 

7. Irish Seaweed and Bean Stew

Sea lettuce is a staple in Irish coastal cuisine due to Ireland’s location along the Atlantic coast. 

But what exactly is sea lettuce?

It’s another name for seaweed and it’s a diabetic-friendly ingredient to have for your St. Patrick’s Day meal. Seaweed is high in fiber, rich in antioxidants, and may help regulate blood sugar levels. 

If you want to give it a try, make this Irish seaweed-bean stew. However, try not to consume too much seaweed, as it can be high in iodine, which may affect individuals with thyroid problems. 

8. Summer Fennel Salad

The weather is getting warmer, so you may start craving something light. Try this summer fennel salad, dressed with sherry vinegar and lemon juice. It’s another diabetic-friendly side dish that’s perfect for enjoying on St. Patrick’s Day.

Celebrate with one of these 8 Diabetic-Friendly St. Patrick’s Day Meals

St. Patrick's Day doesn’t have to be full of meat and potatoes. Leafy greens have long been a staple in Irish cuisine, allowing you to enjoy this festive day while maintaining healthy blood sugar levels. If you need a main course to go along with these dishes, find our other diabetic-friendly St. Patrick’s Day meals here.