Healthy Waists, Healthy Wallets – A New Series

Wow! I don’t know if you’ve been to the grocery store recently, but after our latest trip, I knew we had to change the way we cook.

We’ve been trying to consume more vegetables and fruits, whole grains, and lean protein, but with food costs continuing to rise, I was worried that we would have to change that. I sat down a couple of weekends ago, and tried to come up with ideas for meals that are not only healthy for our waists, but healthy for our wallets. This is recipe that our family loves and one that I lightened up a while ago. I can make enough for the entire family with leftovers for lunch the next day for under $10, using what I have in the fridge and pantry already. It’s a great side dish, or, if you’re like us, a great main course on a busy night.

Lightened Up Colcannon

Colcannon is a traditional Irish dish of potatoes and green. It’s warm and filling, and in its original form, full of butter. However, greens and potatoes are absolutely full of nutrients, so with a little adjusting, it becomes a healthy dish. This version is just as delicious the original and quite easy to make!

Ingredients

3 Russett potatoes, scrubbed and diced (leave the skin on for flavor and nutrients!)
1 clove garlic, peeled and smashed
2 tablespoons oil (I used extra-virgin olive oil because that’s what I had on hand)
1 shallot, peeled and minced
Greens – I typically use a bunch of kale that I’ve washed, de-stemmed, and chopped, but you can use spinach, cabbage (Savoy or Napa are great in this!), collards, turnip greens, dandelion greens… you get the idea. I’ve even made it with broccoli, cauliflower, or shaved Brussels sprouts!
1 bunch green onions, white and green, thinly sliced
4 ounces plain Greek yogurt (I used low fat because that’s what I had in the fridge)
Kosher salt and lots of freshly ground pepper

Directions

Bring a pot of salted water to the boil. Add in the diced potatoes and smashed garlic clove and bring to a simmer. Simmer for about 15 to 20 minutes, depending on the size of the potatoes, until the pieces are fork tender.

While the potatoes are cooking, add the oil to a sauté pan over medium heat. Sauté the shallot and half the sliced green onions for about 2 minutes before adding your greens. Season the greens with a bit of salt and pepper, turn to coat in the oil, and then cover the sauté pan to allow the greens to wilt. Give the wilted greens a stir and turn off the heat.

Drain the cooked potatoes and garlic clove into a colander and then return them to the pot to mash. I like to “dry out” the potatoes over low heat for a couple of minutes. It makes sure that they don’t turn out too runny. Then roughly mash the potatoes before adding in the greens and the Greek yogurt. Mash and mix and then taste and adjust the seasonings. I like mashed potatoes with lots of freshly ground black pepper! This (typically) makes enough for 4 people as a main course.