Learn healthy eating tips for 2012

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