A Heart Healthy Festive Feast for St Patrick’s Day

By Maeve O'Keeffe Nutrition News   |   16th Mar 2023

St Patrick’s Day is tomorrow, so take a look at our ideas for a heart-healthy meal to celebrate the day.

St Patrick’s Day is just around the corner, and what better way to celebrate than by gathering around the table with friends and family for a heart-healthy meal. St Patrick’s Day is a great opportunity to try to incorporate more greens in the diet, as well as celebrate good quality Irish produce.

By following a healthy diet that is low in salt and saturated fats, you can help reduce your risk of heart disease and stroke by reducing high blood pressure,  cholesterol, and preventing weight gain.

A well-balanced diet should include at least 5 to 7 servings of fruit and vegetables daily every day, including St Patrick’s Day! A mixture of fruit and veg is best, with leafy greens, hearty root vegetables, berries, and citrus fruits all helping to add a variety of nutrients to the diet. Why not try load up on nutritious fruit and veg by replacing a milkshake with this recipe for a zingy green smoothie? It’s a quick and easy snack, all you need is a blender or food processor to whizz the ingredients, and you can experiment by adding extra fruit like pineapple chunks or dates for added natural sweetness.

Replacing saturated fats like butter with small amounts of unsaturated fats can help keep your heart healthy. This recipe for steamed Irish salmon with pea puree is the perfect main course for a St Patrick’s Day meal. Salmon is a great source of heart-healthy unsaturated fat, and the peas bring a splash of bright green to your plate, while also being full of nutrients.


If you are looking for a vegetarian option to fuel your St Patrick’s Day, this spring vegetable and parmesan risotto is the perfect option. This recipe is keeping with the green theme and uses some seasonal vegetables but can easily be customised by adding any vegetables you have to hand. Mushrooms and asparagus are another option.

It may not be summertime just yet, but if you manage to get your hands on some gooseberries or have some lying around your freezer, this gooseberry and lime fool is a delicious dessert to enjoy after dinner.


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