On March 17th millions of people around the world celebrate Saint Patrick’s Day. It’s a day full of traditions. Some are centuries old directly related to celebrating the Patron Saint of Ireland and others are more recent where everyone is Irish for a day, green beer is the drink of the day and anyone not wearing green gets pinched. Another long standing tradition is the St. Patrick’s Day boiled dinner.

Janette Gaumer RD/LD, CHC, Dietitian and Certified Health/Wellness Coach for Speare Memorial Hospital says “Don’t deny yourself of special meals….like the St. Patrick’s Day dinner. This meal can be healthy if you limit your meat to the size of a deck of cards (3 oz) and load your plate with vegetables. Keeping in mind that almost all foods can be part of your healthy life-style if eaten in moderation.”

That traditional boiled dinner offers many health benefits and is made up of corned beef, cabbage, potatoes, onions, carrots, and white turnips.

HEALTH BENEFITS OF…

Corned Beef

High in protein, zinc, B-vitamins and thiamin, a 3-oz. serving of corned beef is roughly the size of a deck of cards, and has 210 calories. Like any beef, it’s high in fat, so limit your portion.

Cabbage

Corned beef and cabbage, just like peanut butter and jelly, and oatmeal and raisins,  were made for each other. Cabbage is an excellent source of vitamin C and folic acid, an important vitamin for women. Cabbage is also particularly high in antioxidants which make it a potent disease-fighter. Research has shown 1½ cups per day of cruciferous vegetables, like cabbage, may reduce inflammation.

The health benefits of cabbage include frequent use as a treatment for constipation, stomach ulcers, headaches, obesity, skin disorders, eczema, jaundice, scurvy, rheumatism, arthritis, gout, eye disorders, heart diseases, aging, and Alzheimer’s disease.

Potatoes

Potatoes may be high in carbs, but they are also a complex carbohydrate perfect for active lads and lassies. Be sure to eat them with the skin on.  A small (2-1/2 inch) unpeeled boiled potato is also good source of fiber, offering 35% more than its skinless counterpart.  Potatoes contain protein and calcium, along with iron, potassium, zinc and vitamin C.

Onions

Onions are excellent sources of vitamin C, sulphuric compounds, flavonoids and phytochemicals. Phytochemicals, or phytonutrients, are naturally occurring compounds in fruits and vegetables that are able to react with the human body to trigger healthy reactions. Flavonoids are responsible for pigments in many fruits and vegetables. Studies have shown that they may help reduce the risk of Parkinson’s disease, cardiovascular disease and stroke.

Carrots

Are rich in vitamin A and provide many benefits for our eyes and skin. Carrots are also a good source of soluble fiber, essential for both heart and digestive health.

The typical 6-ounce portion of corned beef will consume two-thirds of the recommended daily limit of sodium. Aim to fill at least half your plate with vegetables too and those potassium-rich veggies will help balance some effects of the sodium, particularly if you have high blood pressure.

White Turnips

Turnip sprouts provide high levels of glucosinolates, sulfur-containing compounds that may help protect against some forms of cancer and provide antifungal, antibacterial and antiparasitic benefits.