With St. Patrick's Day around the corner, many people are looking for ways to celebrate with traditional Irish fare. However, those following a ketogenic diet may find it challenging to indulge in classic dishes that are often high in carbohydrates. Fortunately, with a few clever ingredient swaps and modifications, it's possible to enjoy delicious and satisfying keto-friendly Irish meals.
Keto Irish Soda Bread
Irish Soda Bread is a staple in Irish cuisine, traditionally made with flour, baking soda, butter, and buttermilk. The acid in the buttermilk reacts with the soda to create bubbles, causing the bread to rise. However, traditional Irish Soda Bread is high in carbs, making it unsuitable for a ketogenic diet.
A great alternative is Keto Irish Soda Bread, a delicious low-carb, grain-free version of the original. This tender almond flour bread has a crusty exterior and uses sugar-free dried cranberries instead of traditional currants.
Recipe and Tips
To make Keto Irish Soda Bread, you'll need to replace high-carb ingredients like wheat flour and sugar with keto-friendly alternatives. Almond flour and coconut flour can be used as a base, while a sugar-free sweetener like erythritol or stevia can replace sugar. Here's a basic recipe:
Ingredients:
- 3 cups almond flour
- 1/4 cup coconut flour
- 1/4 cup sugar-free sweetener
- 1 tablespoon baking soda
- 1/2 teaspoon salt
- 1/2 cup cold butter, grated
- 2 large egg whites
- 1 cup sour cream
- 1/2 cup sugar-free dried cranberries (optional, chopped)
Instructions:
- Preheat oven to 325°F (160°C) and line a baking sheet with a silicone mat.
- In a small bowl, combine the cream and vinegar.
- In a large bowl, whisk together the almond flour, protein powder, sweetener, coconut flour, baking soda, and salt.
- Grate the cold butter into the dry ingredients and stir to distribute.
- Stir in the dried cranberries, if using.
- Stir in the cream mixture and the egg whites until well combined.
- Transfer the dough to the prepared baking sheet. With wet hands, form into a high, round loaf.
- Brush all over with the melted butter.
- Use a sharp knife to cut a large X in the center of the loaf.
- Place the baking sheet on the second highest rack in the oven and bake 20 minutes, until the outside is turning golden brown.
- Turn off the oven and let the bread sit inside until the top is firm to the touch and not spongy, another 30 to 40 minutes.
- Remove and let cool completely before cutting into slices.
Tips:
- Almond Allergy: If you're allergic to almonds, you can use sunflower seed flour as a 1:1 replacement for almond flour.
- Dairy-Free: For a dairy-free version, try using coconut milk instead of heavy cream.
- Sweetener: Feel free to use your preferred sweetener or omit it entirely if you prefer a less sweet bread.
- Serving: Keto Irish Soda Bread is delicious toasted with butter, or served with soups and stews.
Storage: Because it is quite moist, you should store keto Irish soda bread in the fridge, tightly wrapped. It will last for up to a week. You can also freeze it for several months.
Read also: Easy Low-Carb Cheese Crackers
Keto Colcannon
Colcannon is another traditional Irish dish, typically made with mashed potatoes and cabbage or kale. While potatoes are not keto-friendly, you can easily create a keto version of colcannon using low-carb vegetable alternatives.
Recipe and Tips
Instead of potatoes, use a combination of cauliflower, rutabaga, turnips, and kohlrabi. These vegetables have a similar texture to potatoes but are much lower in carbohydrates.
Ingredients:
- 2 lbs. Peeled & Chopped Mixed Rutabaga, Cauliflower, Turnips, or Kholrabi About 8 Cups
- 1/4 Cup Salted Butter
- 1 Tbsp. Garlic
- 1 Tbsp. Leeks
- 1 head Green Cabbage
- 1 cup Kale
- 1 cup Cream
- 1 package Cream Cheese
- 2 cups cheese
Instructions:
- Prepare VegetablesFit a large pot with a steamer basket and place 1-2 cups of water into the bottom of the pot. Put the peeled mixed rutabaga, cauliflower, turnips, kohlrabi on the basket. Cover the pot with a lid.Bring to a boil over high heat, then reduce to a simmer and steam for 15-20 minutes, or until the veggies are fork-tender.Drain the veggies and allow them to dry for a few minutes.
- Prepare the GreensWhile the veggies are steaming, melt 1/4 cup of butter in a large skillet over medium heat. Add the tablespoon of garlic and leeks and sautee them until heated through.Add the green cabbage and 1 cup of kale to the pan and sautee for about 5-10 minutes, or until soft and slightly crispy.
- Mash the VeggiesMash the steamed veggies with a potato masher.Warm the 1 cup of cream, 1 package of cream cheese, and 1/4 cup of butter until the cream cheese and butter are melted. Stir and press the cream cheese to speed the process.Add the dairy mixture to the veggie mixture and whip with a large spoon until smooth and creamy. Fold the cabbage mixture into the veggie mixture until thoroughly integrated. Add salt and pepper to taste.
- Heat & ServePlace the colcannon mixture into a baking dish and top with the 2 cups of cheese. You can halve or double this recipe. You may also grate a combination of family favorite cheeses. Be sure you give the mixed veggies time to steam dry just a bit. Potatoes are naturally starchy and suck up excess water easily. You can halve or double this recipe. You may also grate a combination of family favorite cheeses.
Keto Dublin Coddle
Dublin Coddle is a traditional Irish stew made with bacon, potatoes, onion, and sausage. To make a keto-friendly version, you'll need to replace the potatoes with low-carb alternatives.
Recipe and Tips
Turnips and radishes are excellent substitutes for potatoes in keto Dublin Coddle. They provide a similar texture and flavor without the high carb content.
Ingredients:
- Bacon
- Low-carb sausage (pork sausage is traditional, but beef kielbasa, Polish sausage, or smoked sausage also work)
- Chicken broth (or beer, or a combination of the two)
- Onion
- Turnips and radishes (50/50 mix, or substitute either one for the other)
- Seasonings
Instructions:
- Preheat the oven to 325 degrees F.
- Cook the bacon over medium high heat in a large oven safe skillet or dutch oven, preferable cast iron.
- Once bacon is cooked, move from pan and set aside to drain.
- Leaving the bacon grease in the pan, add the sausages. Cook for a few minutes on each side to sear the skin.
- Remove the sausages from the pan and slice them into ½-1" rounds.
- Drain approximately ½ of the grease from the pan (just eyeball it, you don't have to be exact)
- Reduce the heat to medium and add the broth (or beer), onion, turnips, and radish.
- Stir and cook for about 5 minutes, then add seasonings, sausages and ½ of the bacon.
- Cover the dish with an oven safe lid or aluminum oil, and place in the oven.
- Bake for 45 minutes to 1 hour.
Other Keto-Friendly Irish Recipe Ideas
Here are some additional ideas for keto-friendly Irish dishes:
Read also: Keto Calorie Counting: A Detailed Guide
- Corned Beef and Cabbage: A classic St. Patrick's Day dish that is naturally keto-friendly.
- Irish Stew: Use lamb or beef, along with low-carb root vegetables like turnips and rutabaga. Thicken with xanthan gum or arrowroot powder instead of flour.
- Shepherd's Pie: Replace the mashed potato topping with mashed cauliflower.
- Low-Carb Irish Cream: Use a sugar-free sweetener and heavy cream to create a keto-friendly version of this classic liqueur.
Keto-Friendly Drinks
No St. Patrick's Day celebration is complete without drinks. Here are some keto-friendly options:
- Guinness: While not technically keto, Guinness has fewer carbs than many other beers and can be enjoyed in moderation.
- Low-Carb Beer: Opt for a low-carb beer option.
- Whiskey or Scotch: Enjoy neat or with a sugar-free mixer.
- Spinach Shamrock Latte: A fun and festive green drink made with spinach, alcohol, and keto-friendly ingredients.
- Fat Infused Green Tea: A refreshing and healthy option.
Tips for Staying Keto on St. Patrick's Day
- Plan Ahead: Research keto-friendly recipes and plan your meals in advance.
- Bring a Dish to Share: If you're attending a St. Patrick's Day gathering, bring a keto-friendly dish to ensure you have something to eat.
- Limit Alcohol: Be mindful of the carb content of alcoholic beverages and drink in moderation.
- Focus on Protein and Healthy Fats: Fill up on protein and healthy fats to stay satisfied and avoid cravings.
- Enjoy the Celebration: Don't let your diet restrict you from enjoying the festivities. Focus on making smart choices and celebrating with friends and family.
Thickening Agents
For stews and soups, thickening agents can be used to achieve the desired consistency. Here are some keto-friendly options:
- Xanthan Gum: A popular keto-friendly thickening agent, but can cause digestive upset in some people.
- Arrowroot Powder (Starch): A gluten-free replacement for xanthan gum.
- Pureed Vegetables: Pureed veggies can thicken soups and stews and add an earthy flavor to the liquid.
Read also: Magnesium Supplements for Keto