Dan Smith, Chef Assistant at Aurora Lakeland Medical Center, and Peggy Wawryzniak, Registered Dietitian and Health and Wellness Coordinator at the Center, share tips on how to prepare Alpine Pasta. View the video here.
For added protein, you may add sliced chicken to this recipe. Or you can replace the portabella mushrooms with chicken.
The USDA’s current recommendation for vegetable intake is 2½ cups a day for women and 3 cups for men.
Vegetables are packed with nutrients and provide many great health benefits. Making them the focus of your meals not only helps you to reach the daily recommendation, but it also helps you to feel great too!
Vegetables contain a lot of antioxidants, which help protect against many different cancers.
Vegetables are packed with the mineral potassium, which helps to lower blood pressure.
Vegetables are low in calories. Consuming vegetables can help to reduce the amount of calories you eat, help you to stay full longer and help in losing weight.
Vegetables are full of fiber. Fiber helps to relieve constipation and reduce risk for diverticulosis. Fiber also helps to keep you feeling satisfied.
8 ounces whole-wheat pasta
6 cups savoy cabbage
4 large sliced portabella mushrooms – gills removed
2 teaspoons olive oil
2 tablespoons garlic, minced
¾ cup white wine
2 teaspoons flour
1 teaspoon kosher salt
¼ teaspoon black pepper
1 cup grape tomatoes – halved
2 teaspoons fresh sage
1 cup smoked Gouda cheese, grated
Cook pasta in boiling water – when half done, throw in savoy cabbage.
When pasta is done, remove and drain pasta and cabbage – keep ½-cup cooking water for later.
Sautee oil, mushrooms and garlic.
Mix white wine, flour, salt and pepper into a slurry.
Add mixture to mushrooms, cook until thickened.
Add ½-cup reserved pasta cooking liquid.
Add tomatoes, cook until they begin to break down – approximately 1 minute.
Place pasta and cabbage in pot with mushroom sauce, add sage and cheese, toss to coat/combine.
Yields 6 1-1⁄3 cup servings
Total fat 7 grams
Trans fats 0
Sodium 536 milligrams
Tips for eating more vegetables
Eat a salad for lunch or dinner. Make sure to keep the dressing light!
Try making vegetable kabobs on the grill.
Make a veggie pizza packed with a variety of cut-up vegetables.
Add vegetables into your main dishes, such as stir fry, lasagna, soups and stews. Plan some of your meals to have a vegetable main dish.
Buy produce while it is in season to save money. Cut it up before storing so it is close at hand to have as a snack or add into a meal.
Buy frozen vegetables when they on sale. Try the microwave packs for easy preparation with meals. Buy canned vegetables that are low in sodium.
Use vegetables as plate decoration to make them more appealing.
Pack a snack of cut-up vegetables. Try some raw, ones that you may only usually eat while cooked.
Eat a Variety
Eating a variety of vegetables not only keeps your meals interesting, but it also helps you meet your body’s nutrition needs. You may have heard the expression “eat the rainbow.” This saying means that we should choose vegetables of all different colors to get a variety of nutrients.
Here’s a list of just a few to try.
Red and orange
Meet the Author
Dan Smith is a Chef Assistant at Aurora Lakeland Medical Center in Elkhorn, WI.
The information presented in this site is intended for general information and educational purposes. It is not intended to replace the advice of your own physician. Contact your physician if you believe you have a health problem.
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