Colcannon (Irish Potato & Cabbage Dish) With A Twist

November 4, 2022
Everyone loves potatoes, right?

Colcannon seems to be a popular Irish recipe made of potatoes, dairy and cabbage. It is usually associated with Saint Patrick's Day. But why wait till that particular day to enjoy a healthy version of this recipe?

It also seems that this meal may bring fortune to the people eating it. There are many recipes for this mashed potato meal. It is very versatile and my twist on this recipe is that of removing all fat (traditionally added by using butter) and adding some healthy spices and herbs for a kick of flavour. I also left the skin on potatoes for extra fiber. More fiber means happy gut!

One can add whatever vegetables they have available. Today, I am using cabbage, which according to a 2018 report from the American Cancer Society, this cruciferous vegetable may help prevent certain types of cancers.

For the perfect colcannon, choose floury potatoes, as these have more starch and less water and produce a fluffier mash.

It is the perfect comfort food, especially in colder days, which happens to be completely guilt-free! Potatoes are one of the most filling and low-calorie foods we can eat. A medium-sized potato has just 110 calories and 26 grams of carbs, but it also provides 30 percent of your daily value of vitamin C, 15 percent of your potassium and 10 percent of your vitamin B6.
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Colcannon (Irish Potato & Cabbage Dish) With A Twist

utensils YIELDS 4–5 servings
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  • 800g Potatoes (with skin)
  • 300g Green cabbage, finely sliced
  • 1 teaspoon Sea salt
  • 1 tablespoon Hot or mild curry powder
  • 1 teaspoon Black pepper
  • 1 teaspoon Oregano
  • 1 teaspoon Thyme
  • 100ml Unsweetened almond milk
  • A pinch Nutmeg
  • For garnish: hemp seeds, nutritional yeast and cherry tomato
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Directions

1. Wash the potatoes well to remove any dirt. Cut the potatoes into even-sized chunks, not too small.

2. Put the potato chunks in a large saucepan then pour boiling water over them, add salt, put on a lid and simmer gently until they are absolutely tender – they should take approximately 25 minutes.

3. Meanwhile saute the cabbage in some water for about 5 minutes. You can also steam the cabbage.

4. Next drain the potatoes, return them to the pan, cover with a clean tea-cloth and leave them aside for 2 minutes to allow the cloth to absorb the excess steam. Then, add the nutmeg, almond milk, thyme, oregano, curry and black pepper. Mash the potatoes with a potato masher to a light fluffy mass before tasting and seasoning.

5. Now, add the cabbage and with a tablespoon, mix well to combine the mashed potatoes and the cabbage altogether.

6. Place the mixture into a serving bowl. Top with some hemp seeds for a good dose of Omega-3, some nutritional yeast and chopped cherry tomatoes.

7. Enjoy!

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Photo: Roberta Farrugia


Roberta Farrugia
Roberta Farrugia is a Certified Holistic Nutritionist specialized in Plant Based Nutrition and Weight Loss. She has been an Ethical Vegan for the past 25 years and is very passionate about Vegan and Plant based cuisine. She is all about living with intention. She focuses her work on encouraging healthy eating combined with self-love, care and worth. Follow Roberta on Facebook and Instagram @powehibyroberta.

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