Happy St. Patrick’s Day! In honour, I have provided three of my favourite green recipes, none of which have any food dye! These recipes are packed with spinach which boosts the fibre content of the dish, is a great source of Vitamin K and gives it a vibrant green colour. What type of sandwiches should you serve on St. Patrick’s Day? Paddy melts! 😀
Sweet Spinach Muffins
- 2 cups whole wheat flour
- 1 ½ tsp cinnamon
- 2 tsp baking powder
- ½ tsp baking soda
- ¼ tsp salt
- ½ cup butter
- ¾ cup 2% milk
- ½ cup honey or maple syrup
- 1 large banana
- 6 oz raw spinach
- 1 large egg
- 1 tsp vanilla extract
- Preheat oven to 350° F and grease a muffin tray or line it with liners.
- Combine all the dry ingredients in a large bowl.
- Heat the butter just until melted.
- Using a blender or food processor, blend the spinach, banana, honey/maple syrup, milk, egg, vanilla and melted butter until completely pureed.
- Add the puree to the dry ingredients and mix together until combined (do not overmix).
- Spoon the batter into the muffin tray and bake for 18-22 minutes, until the muffins are firm on top but not browning.
- Let cool and enjoy!
Green Mac and Cheese
- 1 pound elbow macaroni (or any other pasta shape of your choosing)
- 3 cups whole milk
- 1 cup raw spinach
- 3 Tbsp butter
- 3 Tbsp all-purpose flour
- 4 cups white cheddar cheese, grated
- 1 tsp salt
- 2 cups broccoli florets, chopped
- 1 cup peas
- Preheat oven to 350° F.
- Cook pasta for 3 minutes less than package directions. Reserve half a cup of pasta water before straining.
- Place the milk and spinach in a blender and blend on high until smooth.
- In a large pot over medium heat melt the butter. Add the flour and whisk for 2-3 minutes. Slowly whisk in the milk mixture and bring to a boil.
- Reduce heat to a simmer and allow sauce to thicken, stirring occasionally.
- Add reserved pasta water and cheese and whisk until melted. Stir in the pasta, salt, broccoli and peas.
- Transfer to a baking dish and bake for 20 minutes, until cheese is bubbling and pasta has set.
- 1 15 oz can chickpeas, rinsed and drained
- 2 Tbsp lime juice
- 1 clove garlic, peeled
- 1 cup raw spinach
- ½ cup fresh cilantro
- ¼ cup fresh parsley
- ¼ cup sliced green onions
- 1 Tbsp fresh chives, chopped
- Salt and pepper to taste
- In a blender or food processor combine the chickpeas, lime juice, garlic and 1/3 cup water and blend until smooth.
- Season with salt and pepper.
- Add the remaining ingredients and blend until just combined.
- Chill until ready to serve and enjoy!
Eat well, be well
Emma Minden, Registered Dietitian, Wholesome GO