7 Tips for Packing a No-Waste Lunch (Or 7 Days of Packing Waste-Free Lunches?)

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1 7 Tips for Packing a No-Waste Lunch (Or 7 Days of Packing Waste-Free Lunches?) Guest column by our friend Kirsten Quigley of LunchSkins Trash the trash this school year! At 3greenmoms we believe every day can be a waste-free day. School is back in session, and for parents, that means it s time to start packing school lunches! Don t panic we ve laid out packing tips to make each day of the week waste-free. 1. Make-Your-Own Monday. Teach your kids the importance of a waste-free lunch by having them pack their own! This is a great way to start the week and can set the stage for good practices later in life. Share the following tips with them and show them how easy and fun it can be to have waste-free lunches. 2. Tupperware/Thermos Tuesday. Cut down on waste at home and school by taking your leftovers from dinner for lunch the next day! Pack the leftovers in a reusable glass container or, to keep your food warm, use an insulated thermos. 3. Water Bottle Wednesday. On Wednesdays (and every day!) we use reusable water bottles. Plastic water bottles are one of the most common lunchtime trash items, but they don t have to be! Pick a durable reusable water bottle for your child to take to school every day. Not only will they keep hydrated, they ll also prevent harmful plastic waste from getting into the environment. 4. Thrifty Thursday. Save money and the environment by buying in bulk and avoiding extra packaging! Make your own granola and portion it out in snack size LunchSkins, or use glass containers to portion out yogurt and lose the squeeze tube! 5. Forget the Paper Friday. Paper napkins and towels account for a lot of the waste in our landfills and can be a huge yearly cost for you and your family. We say skip the paper. Instead, opt for cloth napkins in your lunch that you can take home and wash and reuse again and again! The trees and your wallet will thank you! 6. Save the Sandwich Bag Saturday. Ditch the plastic bags. LunchSkins are reusable, dishwasher safe and show off your signature style. Running errands? Headed to the ball field or dance class? Pack a few sandwiches in your LunchSkins to avoid that last minute drive-thru stop that can add up to excess waste and unhealthy options. 7. Snack bag Sunday. Wherever your weekend adventures take you, be it soccer practice, a hike, or an afternoon in, bring your LunchSkins, stuffed with healthy snacks to keep you going all day long and keep our world greener and cleaner! Savings alert! To help you kick off a waste-free school year, enter 3GM20 at checkout to receive 20% off. Learn more about LunchSkins at 3greenmoms.com 3greenmoms, the makers of award-winning LunchSkins, is on a mission to make smart solutions to plastic waste easy to use and accessible to everyone. Inspired by the idea that small actions can have a big impact on our health, our environment and our future, we designed reusable LunchSkins as a modern, functional and stylish alternative to disposable plastic bags. LunchSkins can be found at The Container Store, Whole Foods and hundreds of other natural food markets and retailers. We are proud to help families think and act greener, and to date, have replaced more than 1 billion plastic bags with LunchSkins reusable products. Our hope is to raise a generation of kids who think that green is mainstream and give them the tools to be change-makers in their communities. For more information, visit 3greenmoms.com and follow us on Facebook.com/lunchskins, Twitter (@lunchskinsbags) and Instagram (@lunchskins). Copyright 2015 The Six O'Clock Scramble page 1 / 8

2 Meaty Mediterranean Mash-up with Hummus and Roasted Potatoes Prep + Cook: 30 minutes # of Servings: 6 Most of us are used to eating hummus as a dip, but there are so many other ways to enjoy it. Here I use it as a base for meat and potatoes. This would also be delicious topped with tzatziki (Greek yogurt and cucumber dip) and instead of pomegranate seeds you could drizzle on a little pomegranate molasses or syrup. Recipe tester Samantha McKenzie said, Oh my goodness. My kids can't stop raving about it!! They both gave it a 10 out of 10, as did my husband and I! (We consider this a meal in itself, so no side dishes are suggested.) 1 1/2 lbs. red potatoes, diced into 1/2-inch pieces 2 Tbsp. extra virgin olive oil 1/2 tsp. salt 1 lb. lean ground beef, or use ground lamb 1/2 tsp. allspice 1/4 tsp. ground cinnamon 1/2 tsp. ground cumin 1/2 tsp. paprika 3 whole wheat pita pockets (use wheat/gluten-free if needed), cut in half (optional) 12 oz. roasted garlic hummus (our family loves Sabra), (about 1 1/2 7 oz. containers), or use any variety 2 Tbsp. pine nuts, toasted 1/2 cucumber, diced 1/4 cup pomegranate seeds (optional) Preheat the oven to 450 degrees and spray a large baking sheet with nonstick cooking spray. In a medium bowl, toss the potatoes with the oil and half the salt, spread them on the baking sheet, and roast them for 25 minutes, tossing once, until they are nicely browned and crispy. After flipping the potatoes, in a large nonstick skillet over medium heat, brown the beef. While it is cooking, season it with the rest of the salt and the allspice, cinnamon, cumin and paprika. Cook the beef until it is completely cooked through, about 10 minutes. Warm the pita, if using, in the microwave for about 30 seconds until it is soft. On small dinner plates, spread about 1/4 cup of the hummus, then top it with the meat and potatoes, pine nuts, cucumbers and pomegranate seeds (optional). You can scoop it with or stuff it in the pita, or eat it with a fork if you prefer. Slow Cooker Directions: Place the potatoes in the bottom of the slow cooker and toss with the oil. Add the beef and spices, and toss to combine, breaking up the beef. Cook on low for 7-8 hours or on high for 4-5 hours. (If desired, break up beef once or twice more while cooking). Serve as directed. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Dice the potatoes and store them submerged in water to prevent browning, combine the dry spices, cook and refrigerate the ground beef mixture, toast the pine nuts, dice the cucumber, halve the pita and wrap it so it won t get stale. Flavor Booster: Add 1 tsp. dried oregano to the meat and/or potatoes and 1/2 tsp. garlic powder to the meat. Serve it with sriracha chili sauce. Tip: Uncooked potatoes will last the longest if stored in a dark, cool place like your pantry. Avoid the fridge though, as the cold and the humidity in the refrigerator will negatively affect the texture and taste of the spuds. Nutritional Information Per Serving (% based upon daily values): Calories 505, Total Fat: 27g, 42%; Saturated Fat: 6g, 29.5%; Cholesterol: 49mg, 16.5%; Sodium: 665mg, 27.5%; Total Carbohydrate: 44g, 14.5%; Dietary Fiber: 7g, 27%; Sugar: 2g; Protein: 23g Weight Watcher Points: 13 - Weight Watcher Points(+Sides): 13 Copyright 2015 The Six O'Clock Scramble page 2 / 8

3 Savory Shrimp, Artichoke and Mozzarella Melt Prep + Cook: 30 minutes # of Servings: 4 Serving Size: about 2 cups This dreamy, creamy shrimp dish, suggested by my friend Jessica Honigberg, is so delicious! If you chop the shrimp, it would also be a fabulous appetizer spread on a warm baguette or crackers. Serve it with Spicy Zucchini Sticks and whole wheat or white dinner rolls. 2 tsp. extra virgin olive oil 1 tsp. minced garlic, (about 2 cloves) 12 oz. marinated artichoke hearts, drained and chopped into 1/2-inch pieces 1/8 tsp. crushed red pepper flakes (optional) Ingredients for side dish - Spicy Zucchini Sticks 2 zucchini 2 Tbsp. extra virgin olive oil 2 tsp. paprika Ingredients for side dish - Whole Wheat or White Dinner Rolls 1 pkg. whole wheat or white dinner rolls (use wheat/gluten-free if needed) 1 lb. medium or large shrimp, peeled and deveined 8 oz. fresh mozzarella cheese, diced, or use 2 cups shredded 2 Tbsp. shredded or grated Parmesan cheese 2 tsp. ground cumin 1 tsp. garlic powder Preheat the oven to 400 degrees (and start the zucchini sticks if you are serving them). In a large heavy skillet, heat 1 tsp. oil over medium heat and sauté the garlic for about 1 minute. Add the artichokes and red pepper flakes (optional) and cook them for about 3 minutes. Transfer the mixture to an 8 x 8-inch baking dish. Heat the remaining oil in the skillet over medium heat. Add the shrimp and sauté them for 3-4 minutes until they turn pink, flipping once. Drain the excess liquid from the pan, if necessary, and put the shrimp on top of the artichokes in the baking dish. Top it with the mozzarella cheese and sprinkle the Parmesan cheese on top. Bake it for minutes until the cheese is thoroughly melted and the dish is heated through. (Meanwhile, warm the rolls, if you are serving them.) Slow Cooker Directions: Combine the oil, garlic, artichokes and red pepper flakes (optional) in the bottom of the slow cooker. Top it with the shrimp, and cook on low for 2 1/2-3 hours. Top it with the cheese and cook for minutes more. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Peel the garlic, drain and chop the artichoke hearts, dice or shred the mozzarella cheese if necessary and refrigerate, shred or grate the Parmesan cheese if necessary and refrigerate. Flavor Booster: Use freshly grated aged Parmesan cheese and use the optional red pepper flakes. Sprinkle the cooked shrimp with a handful of fresh chopped basil or parsley. Tip: Packaged foods and snacks are not only, on average, higher in fat, calories and sodium than fruits and vegetables, but they re also more expensive. The Center for Science in the Public Interest published a 2013 study that helps to disprove the notion that packaged foods are more affordable than fruits and vegetables. Serve with Spicy Zucchini Sticks Preheat the oven to 400 degrees. Halve the zucchini lengthwise, then cut each of those halves lengthwise into 3 long strips, then cut each of those strips crosswise into 3 shorter strips. In a medium bowl, toss the zucchini with the oil. Combine the spices and toss them with the zucchini, until evenly distributed. Lay the strips in a single layer on a large baking sheet, and bake them for 30 minutes, tossing once, until they are well browned. Remove them from the oven and serve immediately. (Inspired by a recipe from OvertimeCook.com.) Serve with Whole Wheat or White Dinner Rolls Warm the dinner rolls in a 300-degree oven for 5-10 minutes. Nutritional Information Per Serving (% based upon daily values): Calories 370, Total Fat: 23g, 35%; Saturated Fat: 8g, 40%; Cholesterol: 205mg, 68%; Sodium: 810mg, 34%; Total Carbohydrate: 12g, 4%; Dietary Fiber: 3g, 12%; Sugar: 0g; Protein: 38g Nutrition with side dish(es): Calories 515, Total Fat: 29g, 44.5%; Saturated Fat: 9g, 43.5%; Cholesterol: 205mg, 68%; Sodium: 986mg, 41.5%; Total Carbohydrate: 32g, 11%; Dietary Fiber: 7g, 28%; Sugar: 4g; Protein: 43g Weight Watcher Points: 10 - Weight Watcher Points(+Sides): 14 Copyright 2015 The Six O'Clock Scramble page 3 / 8

4 New Mexican Rice Salad Marinate Time: 30 minutes Prep + Cook: 30 minutes # of Servings: 6 Serving Size: about 2 cups This colorful salad is a good one to make ahead of time for a busy night or bring to a picnic. You can also serve it warm, wrapped in tortillas. For a heartier meal, stir in cooked chicken, sausage or shrimp, or serve it with a rotisserie chicken. Serve it with Mega Mango Smoothies /4 cup quick-cooking brown or wild rice or regular white rice, (2 cups cooked rice) 15 oz. reduced-sodium canned black beans, drained and rinsed 15 oz. corn kernels, fresh, frozen or canned, drained if canned and defrosted if frozen 4 scallions, thinly sliced (green and most of the white parts) 1 tomato, seeded and diced (about 1 cup) Ingredients for side dish - Mega Mango Smoothies 2 cups fruit flavored or plain kefir 2 bananas 2 stalks celery, coarsely chopped 1/2 red bell pepper, chopped (about 1/2 cup) 2 Tbsp. Italian salad dressing, or use 1 1/2 Tbsp. olive oil and 1 1/2 tsp. red wine vinegar 3 Tbsp. salsa 1/2 tsp. ground cumin 1/2 lb. cooked and diced chicken, sausage or shrimp (optional) 2 carrots, coarsely chopped 4 leaves kale, coarsely chopped 2 cups frozen mango Cook the rice according to package directions. (Meanwhile, prepare and refrigerate the smoothies, if you are serving them.) While the rice is cooking, in a large bowl, combine the beans, corn, scallions, tomatoes and peppers. In a small bowl, combine the salad dressing, salsa and cumin. When the rice is cooked, add it to the ingredients in the large bowl, and toss everything with the dressing. Mix in the chicken, sausage or shrimp (optional). Chill for at least 30 minutes, if time allows, or up to 3 days, until you are ready to serve it. Do Ahead or Delegate: Cook the rice, defrost the corn if necessary, slice the scallions, seed and dice the tomato, chop the bell pepper, combine the salad dressing, salsa and cumin, cook the chicken, sausage or shrimp if necessary or fully prepare and refrigerate the dish. Flavor Booster: If you d like to make the flavors pop even more, stir in more salad dressing and/or salsa or a little fresh lime juice. Tip: Recycling Alert: Did you know that in many places you can now recycle plastic bottle tops as well as the bottles? It may seem small, but they add up to another great way to reduce waste in landfills. Serve with Mega Mango Smoothies Combine all the ingredients in a blender and puree until smooth. Nutritional Information Per Serving (% based upon daily values): Calories 280, Total Fat: 3g, 5%; Saturated Fat: 1g, 5%; Cholesterol: 30mg, 10%; Sodium: 570mg, 24%; Total Carbohydrate: 41g, 14%; Dietary Fiber: 9g, 36%; Sugar: 2g; Protein: 21g Nutrition with side dish(es): Calories 431, Total Fat: 6g, 9.5%; Saturated Fat: 3g, 13.5%; Cholesterol: 40mg, 13.5%; Sodium: 652mg, 27.5%; Total Carbohydrate: 71g, 24%; Dietary Fiber: 13g, 49.5%; Sugar: 23g; Protein: 25g Weight Watcher Points: 6 - Weight Watcher Points(+Sides): 10 Copyright 2015 The Six O'Clock Scramble page 4 / 8

5 We Got the Beet Soup Prep: 20 minutes Cook: 25 minutes Total: 45 minutes # of Servings: 6 Serving Size: about 2 cups My dear friend Jessica Honigberg, whose daughter Clara is a vegetarian like Celia, told me about a beet and potato soup she had made that Clara loved. When my CSA delivered beets and potatoes that same week, I had to try making my own version. The whole family was mighty surprised by the deep pink color when they saw it but they actually loved it and had fun helping me name it you may prefer telling your kids it s called Dragon s Blood or Fairy Princess Soup. Scramble recipe tester Maxine Silverman said, This soup is a winner! It is super filling and beautiful. It feels like a farmer's market in a bowl. Serve it with a green salad with corn, avocado, tomato and pumpkin seeds and with whole wheat crackers. 1 Tbsp. extra virgin olive oil 1 yellow onion, chopped 1 lb. beets, peeled and chopped (about 4 beets) 1 lb. white potato(es), peeled and chopped (about 2 potatoes) 1 parsnip, peeled and chopped Ingredients for side dish - Green Salad with Corn, Avocado, Tomato and Pumpkin Seeds 6-8 cups romaine lettuce 2 Tbsp. extra virgin olive oil 3/4 cup corn kernels, fresh, frozen or canned, drained if 1 tsp. honey canned and defrosted if frozen 1/4 tsp. salt 1 avocado, peeled and diced 1/8 tsp. ground cumin 1 tomato, diced 1 Tbsp. nonfat sour cream 1 Tbsp. toasted pumpkin seeds 1 lime, juice only, about 2 Tbsp. Ingredients for side dish - Whole Wheat Crackers 1 pkg. whole wheat crackers, such as Ak-Mak 1 tsp. dried dill, or 1 Tbsp. fresh 1/4 tsp. black pepper 4 cups reduced-sodium vegetable or chicken broth 1/2-1 lemon, juice only, to taste 1/2 cup crumbled goat cheese, or use sour cream or plain yogurt Heat a medium stockpot over medium-high heat. When it is hot, add the oil, and when the oil is hot, add the onions. Sauté them for about 3 minutes until they are tender. Add the beets, potatoes, parsnips, dill, pepper and broth, cover and bring it to a boil. Reduce the heat to a simmer, keeping it covered, and cook it for 25 minutes until the vegetables are very tender. (Meanwhile, make the salad, if you are serving it.) Puree the soup with an immersion blender or a standing blender until it is smooth. Return it to the pot, if necessary, and stir in the lemon juice. (At this point you can serve it immediately or refrigerate the soup for up to 3 days.) Top the bowls of soup with the goat cheese (highly recommended!) or sour cream or yogurt, and additional pepper, and garnish it with additional dill, if desired. Slow Cooker Directions: Combine all items except the lemon and goat cheese in the slow cooker and cook on low for 8-12 hours or on high for 4-5 hours. Puree, stir in lemon juice, and serve as directed. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Chop the onion, peel and chop the beets, potatoes and parsnip, juice the lemon. Flavor Booster: Top the soup with the additional dill and a few drops of hot sauce. Tip: If you ve got extra lemons or limes sitting around and don t want that flavorful juice to go to waste before they go bad, freeze them. (Yes, you can freeze them!) Just cut them into quarters and put them in a single layer on a baking sheet. Place them in the freezer until frozen. Once frozen, you can place them in a freezer-safe bag and remove and use as needed. Serve with Green Salad with Corn, Avocado, Tomato and Pumpkin Seeds Combine the lettuce, corn, avocado, tomato and pumpkin seeds. To make the dressing, combine the lime juice, oil, honey, salt, cumin and sour cream and shake well before serving. Toss the salad with dressing to taste and refrigerate any extra dressing. Serve with Whole Wheat Crackers Serve with whole wheat crackers such as Ak-Mak. Nutritional Information Per Serving (% based upon daily values): Calories 211, Total Fat: 6g, 9%; Saturated Fat: 3g, 13.5%; Cholesterol: 7mg, 2%; Sodium: 183mg, 7.5%; Total Carbohydrate: 31g, 10%; Dietary Fiber: 5g, 20%; Sugar: 9g; Protein: 7g Nutrition with side dish(es): Calories 456, Total Fat: 18g, 27%; Saturated Fat: 5g, 20.5%; Cholesterol: 7mg, 2%; Sodium: 517mg, 18%; Total Carbohydrate: 64g, 21%; Dietary Fiber: 13g, 49%; Sugar: 14g; Protein: 15g Weight Watcher Points: 5 - Weight Watcher Points(+Sides): 12 Copyright 2015 The Six O'Clock Scramble page 5 / 8

6 Creamy Ricotta Pasta with Cherry Tomatoes Prep + Cook: 30 minutes # of Servings: 8 Serving Size: about 1 1/2 cups I made this dish for the first time with my 10-year-old neighbor, Gillian Ford. She and her sister Charlotte thought this was the secondbest pasta dish they had ever had! (They think the best is their mom s Fettuccine with Melted Brie and Tomatoes, which is on The Scramble site and in The Six O Clock Scramble cookbook.) Serve it with roasted Brussels sprouts and with Celia s Chocolate Marshmallow Clusters for dessert. 16 oz. spaghetti (use wheat/gluten-free if needed), broken in half 16 oz. cherry or grape tomatoes, halved 1 1/2 tsp. minced garlic, (2-3 cloves) 4 Tbsp. extra virgin olive oil 1/2-3/4 tsp. kosher salt, to taste Ingredients for side dish - Roasted Brussels Sprouts 1 lb. Brussels sprouts 1-2 Tbsp. extra virgin olive oil Ingredients for side dish - Celia's Chocolate Marshmallow Clusters 1 cup mini pretzels 1 cup semi-sweet chocolate chips 1 cup ricotta cheese 1/4-1/2 cup grated Asiago or Parmesan cheese, to taste 1/2 cup fresh basil, sliced (or use mostly basil and a little fresh oregano, if you have it) 1/8 tsp. black pepper, or to taste (optional) 1/4-1/2 tsp. kosher salt 1 cup mini marshmallows (Start the Brussels sprouts first, if you are serving them.) Cook the spaghetti according to the package directions until it is al dente, and drain it, reserving 1/2 cup of the pasta s cooking water. (Start the dessert now, if you are serving it.) Meanwhile, in a large serving bowl, combine the tomatoes, garlic, 3 Tbsp. of the oil, and the kosher salt, and set it aside. When you drain the noodles, immediately transfer the tomato mixture to the empty pasta pot and cook it over medium heat for 1 2 minutes until the tomatoes are hot and slightly softened. Meanwhile, put the pasta in the serving bowl and toss it with 1 Tbsp. olive oil, the ricotta cheese, the Asiago or Parmesan cheese, and the basil. (If it is a little dry at this point, add a splash of the reserved water from the pasta.) Top the spaghetti with the tomato mixture and serve it immediately, topped with freshly ground black pepper, if desired. Slow Cooker Directions: Combine all ingredients in the slow cooker except the noodles, ricotta and Asiago cheeses and the basil. Cook on low for 6-8 hours or on high for 3-4 hours. Add the cheeses and basil to the slow cooker approximately 15 minutes before serving. Serve over cooked pasta with a dash of pepper, if desired. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Cook the spaghetti and store tossed with a little oil to prevent sticking, halve the tomatoes, peel the garlic, combine the ingredients for the tomato mixture, grate the cheese if necessary. Flavor Booster: Double the garlic and serve it sprinkled with crushed red pepper flakes. Tip: If you have leftovers of this dish, it makes for a delicious pasta salad for the next day s lunch. If it needs a little moisture, just drizzle some balsamic vinaigrette on it. Serve with Roasted Brussels Sprouts Trim the stems of the Brussels sprouts a little and peel off any tough outer leaves. If the sprouts are large, cut them in half from top to bottom. Toss the sprouts with the oil and the salt and roast them in the oven for minutes at 450 degrees, tossing them occasionally, until they are browned and tender. (Optional twist: Toss the roasted sprouts with 1 Tbsp. dried cranberries and 1 tsp. grated Parmesan cheese.) Serve with Celia's Chocolate Marshmallow Clusters In a plastic bag, smash the pretzels until they are broken but not pulverized. Line a baking sheet with a silicone nonstick liner or spray it with nonstick cooking spray. In a medium to large microwave-safe bowl, melt the chocolate in the microwave, stirring in 30 second increments until it is smooth. Stir in the marshmallows and pretzels, then, using two teaspoons, scoop spoonfuls of the mixture onto the lined baking sheet (makes about 12 cookies). Refrigerate for minutes until they are solid and serve or put them in an airtight container. Nutritional Information Per Serving (% based upon daily values): Calories 296, Total Fat: 7g, 10%; Saturated Fat: 3g, 13.5%; Cholesterol: 13mg, 4.5%; Sodium: 203mg, 8.5%; Total Carbohydrate: 47g, 15.5%; Dietary Fiber: 3g, 10.5%; Sugar: 3g; Protein: 13g Nutrition with side dish(es): Calories 445, Total Fat: 25g, 20.5%; Saturated Fat: 6g, 27%; Cholesterol: 13mg, 4.5%; Sodium: Copyright 2015 The Six O'Clock Scramble page 6 / 8

7 416mg, 18%; Total Carbohydrate: 70g, 22.5%; Dietary Fiber: 6g, 22.5%; Sugar: 16g; Protein: 17g Weight Watcher Points: 8 - Weight Watcher Points(+Sides): 15 Copyright 2015 The Six O'Clock Scramble page 7 / 8

8 Powered by TCPDF ( Try Use this promo code: GL30031 for $3 off of 3, 6 or 24 month subscription. TEAR OFF FOR A FRIEND! GROCERY LIST Produce 2 carrots (3a) 4 scallions (3) 1 yellow onion (4) 1 parsnip (4) 1/2 red bell pepper (3) 2 stalks celery (3a) 2 tomatoes (3)(4a) 16 oz. cherry or grape tomatoes (5) 6-8 cups romaine lettuce (4a) 4 leaves kale (3a) 1/2 cup fresh basil (5) 1 lb. beets (4) Meat and Fish * 1/2 lb. cooked and diced chicken, sausage or shrimp (optional)(3) 1 lb. lean ground beef (1) Shelved Items 1 pkg. whole wheat or white dinner rolls (use wheat/gluten-free if needed) (2b) * 3 whole wheat pita pockets (use wheat/gluten-free if needed) (optional)(1) 1-1 1/4 cups quick-cooking brown or wild rice or regular white rice (3) 16 oz. spaghetti (use wheat/gluten-free if needed) (5) 1 pkg. whole wheat crackers, such as Ak-Mak (4b) 1 cup mini pretzels (5b) 4 cups reduced-sodium vegetable or chicken broth (4) Spices 3/4 tsp. salt (1)(4a) 3/4-1 1/4 tsp. kosher salt (5)(5a) * 1/8 tsp. crushed red pepper flakes (optional)(2) 3/8 tsp. black pepper (4)(5) 1/4 tsp. ground cinnamon (1) 1 lb. Brussels sprouts (5a) 2 zucchini (2a) 1/2 cucumber (1) 1 lb. white potato(es) (4) 1 1/2 lbs. red potatoes (1) 15 oz. + 3/4 cup corn kernels, fresh, frozen or canned (3)(4a) 1 avocado (4a) 1/2-1 lemon (4) 1 lime (4a) 2 bananas (3a) * 1/4 cup pomegranate seeds (optional)(1) 1 lb. medium or large shrimp, peeled and deveined (2) 3 Tbsp. salsa (3) 15 oz. reduced-sodium canned black beans (3) 12 oz. marinated artichoke hearts (2) 1 cup semi-sweet chocolate chips (5b) 1 cup mini marshmallows (5b) 2 Tbsp. pine nuts (1) 1 Tbsp. toasted pumpkin seeds (4a) 1/2 tsp. allspice (1) 3 1/8 tsp. ground cumin (1)(2a)(3)(4a) 1 tsp. garlic powder (2a) 2 1/2 tsp. paprika (1)(2a) 1 tsp. dried dill (4) Staples Tbsp. + 2 tsp. extra virgin olive oil (1)(2)(2a)(4)(4a)(5)(5a) 2 Tbsp. Italian salad dressing (3) 1 tsp. honey (4a) 2 1/2 tsp. minced garlic (2)(5) Refrigerated/Frozen Section 1/2 cup crumbled goat cheese (4) 2 Tbsp. shredded or grated Parmesan cheese (2) 1/4-1/2 cup grated Asiago or Parmesan cheese (5) 8 oz. fresh mozzarella cheese (2) 1 cup ricotta cheese (5) 2 cups fruit flavored or plain kefir (3a) 1 Tbsp. nonfat sour cream (4a) 12 oz. roasted garlic hummus (our family loves Sabra) (1) 2 cups frozen mango (3a) The above ingredients will make (1) = Meaty Mediterranean Mash-up with Hummus and Roasted Potatoes, (2) = Savory Shrimp, Artichoke and Mozzarella Melt, (2a) = Spicy Zucchini Sticks, (2b) = Whole Wheat or White Dinner Rolls, (3) = New Mexican Rice Salad, (3a) = Mega Mango Smoothies, (4) = We Got the Beet Soup, (4a) = Green Salad with Corn, Avocado, Tomato and Pumpkin Seeds, (4b) = Whole Wheat Crackers, (5) = Creamy Ricotta Pasta with Cherry Tomatoes, (5a) = Roasted Brussels Sprouts, (5b) = Celia's Chocolate Marshmallow Clusters * - Includes ingredients that are optional. Copyright 2015 The Six O'Clock Scramble page 8 / 8