Culinary · Nutrition · Recipes

Keto-Friendly St Patty’s Day

St Patrick’s Day is here! As is the case with most all holidays it can be a challenge to navigate through the traditional food offerings in search of keto-friendly goods. Beer, soda bread, and hash unfortunately don’t fit the bill for low-carb, high-fat diets.

While wanting to enjoy some St Patty’s Day grub while staying in ketosis, I came up with a couple Irish-inspired meal ideas; a green smoothie that doesn’t contain any kale or spinach, and a low-carb version of Bangers and Mash. 

Kale-Free Green Smoothie



Kale is an awesome super-food, but I gave it a day off to let some other green ingredients shine!

Serves: 1


  • 1/2 cup unsweetened vanilla almond milk
  • 1/2 ripe avocado
  • juice of 1/2 lime
  • 2 mint leaves + more for garnish
  • 2 oz (1/4 cup) full-fat cream cheese
  • 1 packet sugar-free sweetener (I’m a fan of Truvia)




Add all ingredients to a blender and blend until smooth. Garnish with mint leaves.


Low-Carb Bangers & Mash


I’ve just recently come to know Bangers & Mash, a favorite of my father-in-law. Why the unique name for a simple combination of sausage and mashed potatoes? Well back in the day, someone noticed that sausages tend to ‘burst-‘ or ‘bang-‘ open when cooked, and it’s been bangers ever since. While bangers and mash often shares table space with Irish favorites corned beef and potatoes, the true origin of this meal is not so clear. Both British and Irish cuisines claim it as a staple. Safe to say its a European favorite and fit to be enjoyed on a day that celebrates a European country’s culture.

Traditional bangers and mash is of course prepared using potatoes. To make a low-carb version, I subbed mashed cauliflowers for the potatoes. Cauliflower has earned its place as a trendy vegetable for a reason; its pretty bland and will take on the flavors of any seasonings added. Its also pretty healthy too; a cruciferous (aka cancer-fighting) vegetable, high in Vitamin C, and a great low-carb replacement for potatoes and grains. To the mashed cauliflower, I  added cream cheese, parmesan cheese and garlic for creaminess and flavor.


Serves: 2 large meals




  • 1 head cauliflower
  • 2 oz full-fat cream cheese
  • 1/4 cup parmesan cheese
  • 1 clove garlic, minced



  1. Separate cauliflower into florets. Add to steamer and steam until soft, about 12-15 minutes. Reserve 1/4 cup cooking water.


  1.  Add cooked cauliflower and remaining ingredients to a food processor.
  2. Process until smooth, adding back cooking water as needed. (Be careful! The  cooking water is very hot!)
  3. Heat and/or cook sausages in a medium skillet over medium heat.
  4. Heat gravy on stove-top.
  5. To plate your Bangers & Mash: Place a large scoop of mashed cauliflower on a plate, top with a sausage or two,  and drizzle gravy over top.

bangers mash

Top of the Day to You, Ladies & Lads!





Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s