• Corned Beef & Cabbage

• Emerald Eggs
• Guacamole
• Garlic Spiked Broccoli With Cranberries
• Green Goddess Dip
• Green Beer

Recipes to Try:
• Lemon Chicken with Artichoke Hearts
• Pan-Seared Chicken with Cilantro Pesto
• Grilled Chicken Paillard With Lemon and Black Pepper and Arugula Tomato Salad
• Rolled Chicken Sandwich With Arugula and Parsley Aioli (shown above)
• Chicken Posole
• Ellie Krieger’s Chicken Recipes

If you’re used to cooking cabbage for your St. Patrick’s Day meal, why not change up your repertoire by adding some kale in your cuisine? Loaded with powerful antioxidants, kale is actually a form of cabbage, too. It’s hearty enough to stand up in soups and stews, but I like simple presentations such as Kale Chips and Kale with Raisins and Pine Nuts.

Kale Chips
You’ll gobble up these ight and crispy veggie chips in no time and not feel guilty.

Servings: 2

4 large curly kale leaves
Olive oil spray
Sea salt

Preheat the oven to 350 degrees Fahrenheit. Wash the kale leaves and cut them into two-inch pieces. Try to make the pieces all the same size or they will not cook at the same rate. Spray a baking sheet with oil and place the pieces of kale on it in a single layer. Spray lightly with oil, if desired, and sprinkle with sea salt.

Bake for 7 minutes. Turn the chips over and bake for 3 to 7 more minutes, until crispy and edges just begin to brown. Cool and eat. For a spicy kick, sprinkle on chili powder and sea salt before baking.

Nutrition Info (per serving):
Calories: 20; Total Fat: 0.5 grams; Saturated Fat: 0 gram; Total Carbohydrate: 3 grams; Protein: 1 gram; Sodium: 135 milligrams; Cholesterol: 0 milligrams; Fiber: 1 gram

Kale with Raisins and Pine Nuts
The plump raisins balance out the bitter bite of kale. The sweet and nutty combo of this side dish is sure to please.

Servings: 3

1/8 cup toasted pine nuts
1 large bunch of kale, about 3/4 pound, center stems removed, washed and cut
2 tablespoons olive oil
2 garlic cloves, minced
1/2 cup raisins
Salt and pepper, to taste

Toast pine nuts in a skillet until they brown and become fragrant.

Sautee the garlic in olive oil for a minute, then add kale while it’s still slightly wet. Stir for a minute then cover with a tight-fitting lid. If water dries up, add a tablespoon at a time as needed.

Once kale is wilted, add raisins and pine nuts. Serve as a side dish or on top of whole-wheat pasta.

Nutrition Info (per serving):
Calories: 240; Total Fat: 12 grams; Saturated Fat: 1.5 grams; Total Carbohydrate: 34 grams; Protein: 5 grams; Sodium: 210 milligrams; Cholesterol: 0 milligrams; Fiber: 6 grams

For more green recipes, check out my Diet.com video, which include ideas for collard greens and bok choy.

Janel Ovrut, MS RD LDN, loves experimenting with vegetarian and vegan cooking. Read her food blog, Eat Well with Janel, and follow her on Twitter @DietitianJanel. Catch up on her previous posts here.

• Red Carpet Cocktails

• Arugula, Caramelized Onion and Goat Cheese Pizza
• Jalapeno Lime Oyster Shooters
• Beef Pops with Pineapple and Parsley Sauce
• Eggplant Caviar
• Italian Style Sausage Skewers
• Pesto White Bean Dip
• Bacon Wrapped Shrimp
• Prosciutto with Pears and Arugula
• Chocolate-Orange Brown Butter Flavored Popcorn

1. Fruit and Gorgonzola Salad With Prosciutto
2. Watermelon Slices With Lime Honey Syrup
3. Sweet Potato Hash
4. Soft Polenta with Lemon Thyme and Carrots
5. Smooth White Grape Gazpacho

6. Speedy Soup
7. White Chili
8. Slow Cooker Black Bean Soup With Turkey
9. Beef Stew
10. Jambalaya With Shrimp and Ham

11. Turkey Roll Ups
12. Chicken and Bean Burritos
13. Sweet and Spicy Grilled Cheese
14. Tuna Salad Undone
15. Turkey Picadillo Sandwiches

16. Oven-Fried Chicken
17. Vietnamese Shrimp and Glass Noodle Salad
18. Slow Braised Carnitas
19. Maple-Mustard Chicken Thighs
20. Tilapia with Citrus Bagna Cauda

21. Hoisin Chicken With Cucumber Salad
22. Moroccan Style Tilapia With Cumin Mango
23. Crispy Fish Fingers
24. Slow Berry Cobbler
25. Apple Brown Betty

[Photo by: Antonis Achilleos / Food Network Magazine]

Dried Beans
Dried beans are more affordable than canned ones, and they’ll keep in the pantry for years. Cooking dried beans does require a little extra planning — so check the package directions and set aside some time. Use them to add protein and iron to salads, salads, tacos or rice and beans. Here’s more on why we think beans are a legume to love.
RECIPE: Black Bean Salad

Pasta
There’s no better way to feed a crowd than pasta. Versatile and easy to prepare, this Rachael Ray recipe has a nutrient-packed, bonus pantry ingredient — canned pumpkin! Whole-grain pasta is a little more expensive, but since the extra fiber fills you up, you’ll eat less. Before you shop, check out our recent whole-grain pasta taste test results.
RECIPE: Penne-Wise Pumpkin Pasta

Corn Flakes
They’re not just for breakfast! Whole-grain corn flakes (yes, corn is actually a whole grain) can make a crunchy coating for chicken, fish and veggies — a better solution to all the fat of frying. Keep them on hand to jazz up your favorite dishes.
RECIPE: Crispy Chicken Fingers

Tuna
Canned tuna is one of the most affordable ways to get omega-3 fats from seafood. Whip up a lighter tuna salad sandwich or add some tuna to pasta for a five-ingredient fix or the retro classic, tuna casserole.
RECIPE: Homestyle Tuna Casserole

TELL US: What are your budget-friendly pantry staples?

Creamy Dreamy
Thanks to the starch content, potatoes make a creamy soup all by themselves. All you have to do is combine sautéed vegetables and diced potatoes with chicken or vegetable broth. Cook until the potatoes are tender and puree the mix using a blender or food mill. For a deeper flavor, try roasting the potatoes first.

A typical potato soup recipe made with heavy cream has 10 times more fat than one using with whole milk, so make the switch! Or, for a calorie-controlled bit of richness, swap out cream for extra broth or water and top individual portions with a small dollop of sour cream or crème fraiche.

Bulk Up, Stay Slim
Save money, time and calories by using these pointers:

• Buy bags of potatoes when they’re on sale — store them in a cool, dry place for two to three months.
• Make a meal out of a broth soup by adding chunks of potatoes like in this Rhode Island Clam Chowder.
• Make large batches of soup, pack it in quart containers and store them in the freezer.
• Keep calories under control by using lots of sautéed veggies such as celery, carrots, leeks and onions.
• Swap out classic toppers — bacon and cheese — with whole wheat croutons and chives.

Healthy recipes to try:
• Zucchini Vichyssoise
• Sweet Potato Soup
• Creamy Potato Parsley Soup
• Vichyssoise with Sour Cream and Chives
• Rhode Island Style Clam Chowder

Ingredients
Serves: 4

1 1/4 pound wild salmon, skin removed, cut into 4 pieces
2 tablespoons whole grain mustard
2 tablespoons 100% pure maple syrup
1 clove garlic, minced
Juice of 1/2 a lemon

Wild Salmon
Wild caught salmon is a sustainable seafood pick, packed with protein and omega-3 fats — 4 ounces raw has 1,660 milligrams of omega-3 fats, which is why it made our list of Top Foods to Battle Bad Cholesterol.

Preheat oven to 400-degrees Fahrenheit. Place salmon pieces on a sheet pan lined with parchment paper. Season with salt and pepper; roast for 10 minutes.

Whole Grain Mustard
You can spot whole grain mustard by the tiny round mustard seeds running through it. Those yellow seeds are packed with iron and selenium; they also contain some omega-3 fats! Despite its low calorie count (only 30 calories per tablespoon), this course mustard adds tangy flavor and texture.

Maple Syrup
It’s not just for pancakes anymore! Maple syrup is an outrageously delicious way to add some natural sweetness to a dish. Make sure to pick 100% pure syrup; there are some imposters out there made from water and corn syrup.

Garlic
This sweet and tangy salmon needs some spice from fresh garlic. There’s some research to support that a compound in garlic called allicin has antibacterial properties. Some other research is looking into how garlic may help lower cholesterol — for now the jury is still out, but it’s delicious either way.

Lemon Juice
Finally, a squeeze of fresh lemon juice balances the sweetness and cuts through some of the strong salmon flavor.

In a small bowl, combine mustard, maple syrup, garlic and lemon juice. After 10 minutes of cooking, brush salmon with mixture and return to the oven for 5 minutes or until salmon is just cooked through.

Nutrition Information (per serving):
Calories: 240
Total fat: 9 grams
Saturated fat: 1.5 grams
Carbohydrates: 14 grams
Cholesterol: 50 milligrams
Sodium: 125 milligrams
Protein: 25 grams

Ketchup
Many of the brands you’ll find at the market are overly salty and sweetened with high-fructose corn syrup. Ketchup wouldn’t be the same without its sweet and salty flavor mix; my homemade version below uses brown sugar and has 50% less sodium than the bottled stuff. Because it’s winter, we used canned tomatoes but you could replace that with fresh ones when they’re in season.

Easy Homemade Ketchup
Yield: 2 cups

1 1/2 tablespoons olive oil
1 medium onion, chopped
1 (28-ounce) can whole tomatoes, pureed in a blender and strained to remove any seeds
2 tablespoons tomato paste
1 clove garlic, minced
1/2 cup cider vinegar
1/2 cup packed brown sugar
1/4 teaspoon ground ginger
1/4 teaspoon ground allspice
1/2 teaspoon salt
1/4 teaspoon pepper

Heat oil in a large saucepan over medium heat. Add onion and sauté for 5 minutes until softened. Add remaining ingredients and stir to combine. Bring mixture to a simmer and cook uncovered for 1 hour, stirring occasionally. Transfer to a blender and blend until smooth. Store in an airtight container in the refrigerator for up to two weeks.

Nutrition Info (per tablespoon):
Calories: 15
Fat: 0 grams
Saturated Fat: 0 grams
Carbohydrates: 6 grams
Protein: 0 grams
Cholesterol: 0 milligrams
Sodium: 70 milligrams
Fiber: 0 grams

Mustard
There are dozens of low-calorie mustards at the grocery store — plain, honey mustard, dijon, on and on. Some packaged mustards have a few basic ingredients while others have added salt and sugar (so be sure to check those ingredient lists). Making your own mustard is all about mustard seeds and vinegar. This recipe from Emeril Lagasse uses both yellow and brown seeds (which you can find at most grocery stores) along with some extra flavor from shallot, white wine and a hint of allspice.

RECIPE: Homemade Mustard

For a simpler version, follow the steps from the recipe above using a combination of mustard seeds, vinegar, water and a pinch of salt. You can also jazz up store-bought plain yellow or Dijon mustard with a little honey or horseradish.

Tartar Sauce
Creamy tartar sauce is a classic condiment for seafood but most bottled versions are full of fat, high-fructose corn syrup, sugar and preservatives that up the sodium content. This version cuts the fatty mayo with non-fat Greek yogurt — it has less fat and cholesterol, more protein and zero added sugar.

Lemon & Yogurt Tartar Sauce
Yield: 3/4 cup

1/4 cup non-fat Greek yogurt
2 tablespoons mayonnaise
1 dill pickle, finely chopped
1 tablespoon freshly squeezed lemon juice
1/4 teaspoon lemon zest
1/8 teaspoon kosher salt
Hot sauce to taste (optional)

Combine ingredients in a small bowl and mix well. Store in the refrigerator for two to three days.

Nutrition Info (per tablespoon):
Calories: 20
Fat: 1.5 grams
Saturated Fat: 0 grams
Carbohydrates: 1 gram
Protein: 1 gram
Cholesterol: 0 milligrams
Sodium: 75 milligrams
Fiber: 0 grams

Only have time for the store-bought brands? Check out our tips for smart buys in the condiment aisle.

NOTE: To meet our heart-healthy guidelines, entrees contain no more than 400 calories with 15 grams of fat or less (6 grams of saturated fat). Side dishes are limited to 250 calories and 10 grams of fat or less (5 grams of saturated fat).

1. Apple, Pear and Walnut Salad
2. Slimmed Artichoke-Spinach Dip
3. Black Bean Salad
4. Butternut Squash Soup
5. Cobb Salad

6. Cool Sesame Cucumbers
7. Fish with Tomatoes, Olives and Capers
8. Fresh Fruit and Mint Salad
9. Grapefruit, Onion and Basil Salad
10. Grilled Asparagus

11. Grilled Chicken with Gremolata and Arugula
12. Grilled Hearts of Romaine
13. Mango-Strawberry Snow Cones
14. Meatball Heros with Tri-Colored Peppers
15. Oven-Roasted Root Vegetables

16. Pasta Primavera
17. Peach Pie Smoothie
18. Red Wine Spritzer
19. Roast Beef Sandwich with Watercress and Horseradish Mayo
20. Roasted Berries

21. Roasted Yukon Potatoes with Rosemary
22. Snapper with Roasted Grape Tomatoes, Garlic and Basil
23. Spiced Edamame
24. Thai-Style Halibut with Coconut Curry Broth
25. Tomato-Tortilla Soup

More heart-healthy ideas:
• 25 Low-Cholesterol Recipes
• Understanding Omega-3 Fats