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Learn healthy eating tips for 2012

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Kera Glass and Jordan Short from Whole Foods visits Real Milwaukee to share some healthy eating tips for the new year with you.

GREENS, MUSHROOM AND WHITE BEAN RAGOUT

Serves 6

Ingredients

2 1/2 cups low-sodium vegetable broth, divided
1 large white onion, chopped
3 cloves garlic, finely chopped
1/2 cup Marsala or red wine
4 teaspoons finely chopped fresh rosemary
1 tablespoon finely chopped fresh thyme
12 ounces fresh mushrooms, button or wild or a mixture of both, trimmed and thinly sliced
2 teaspoons reduced-sodium tamari
2 tablespoons whole spelt or whole wheat flour
4 tablespoons nutritional yeast
1 (15-ounce) can no-salt-added Great Northern or other white beans, rinsed and drained, or 1 1/2 cups cooked white beans
1 pound (1 to 2 bunches) dark leafy greens, such as collards, kale or mustard greens, tough stems removed and leaves thinly sliced
1/4 teaspoon ground black pepper

Method

Bring 3/4 cup broth to a simmer in a large high-sided skillet over medium-high heat. Add onion and garlic and cook 7 to 8 minutes or until tender. Stir in wine, rosemary and thyme and cook about 2 minutes or until wine evaporates. Add mushrooms and reduce heat to medium, cover and cook 5 minutes or until mushrooms release their liquid and begin to become tender, stirring once. Stir in remaining 1 3/4 cups broth and bring to a simmer over medium heat. Meanwhile, in a small bowl, whisk together tamari, flour, nutritional yeast and 2 to 3 tablespoons of the hot broth to make a thick paste. Whisk paste into the simmering broth mixture, stirring constantly. Bring back to a simmer and cook 1 minute, whisking constantly. Stir in beans and greens, in batches if needed, cover and cook 5 minutes or until greens are wilted and heated through, stirring once. Stir in black pepper and serve.

Nutrition

Per serving: 310 calories (10 from fat), 1.5g total fat, 0g saturated fat, 0mg cholesterol, 170mg sodium, 54g total carbohydrate (17g dietary fiber, 6g sugar), 17g protein

PUTTANESCA PASTA

Serves 8

Ingredients

1/2 cup low-sodium vegetable broth
1 cup diced white onion
4 cloves garlic, minced
1/2 teaspoon crushed red pepper
1 tablespoon no-salt-added tomato paste
2 (28-ounce) cans San Marzano whole tomatoes, drained and chopped or 6 cups diced plum tomatoes
1/4 cup pitted Kalamata olives, chopped
2 tablespoons capers, rinsed and drained
3 tablespoons chopped fresh basil
3 tablespoons chopped fresh parsley
2 tablespoons fresh minced oregano
16 ounces whole-grain pasta, cooked according to package instructions

Method

Heat broth to a simmer in a large skillet over medium-high heat. Add onion, garlic and red pepper and cook 4 minutes or until onions are translucent and beginning to brown. Stir in tomato paste and cook 1 minute, stirring. Add tomatoes, olives and capers and bring to a simmer. Reduce heat to medium and cook 20 minutes, stirring occasionally. Remove from heat and stir in basil, parsley and oregano. Serve over cooked pasta.

Nutrition

Per serving: 240 calories (20 from fat), 2.5g total fat, 0g saturated fat, 0mg cholesterol, 180mg sodium, 52g total carbohydrate (8g dietary fiber, 10g sugar), 10g protein

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