Vegetarian Plan 1 and Shopping List: From: and

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1 Vegetarian Plan 1 and Shopping List: From: and

2 Asian Let-Us Wraps Prep + Cook: 30 minutes # of Servings: 6 Serving Size: about 3 small wraps My family went wild for these savory, messy wraps! I made a pound of meat go farther by stretching it with healthy vegetables like mushrooms, carrots and water chestnuts. W e call them Let-Us wraps because the kids will have fun doing it themselves! (Thanks to member Ari Brooks who gave me that idea on Facebook). Scramble recipe tester Melinda Kelley said, Jackpot! I think it might be the best recipe I ve tested for you, ever. The kids were fighting over the leftovers. Serve it with an Asian Cucumber Salad and a peach or blueberry crumble for dessert. 1 Tbsp. vegetable oil 4 oz. fresh shiitake mushrooms, or use creminis, stemmed and diced 1 carrot, finely diced 12 oz. vegetarian ground meat 1/2 cup diced water chestnuts Ingredients for side dish - Asian Cucumber Salad 1 Tbsp. reduced-sodium soy sauce (use wheat/glutenfree if needed) 2 tsp. rice vinegar 1 tsp. sugar Ingredients for side dish - Peach or Blueberry Crumble 6 Tbsp. butter, softened 5-6 cups sliced peaches or blueberries 1/2 lemon, juice only, about 1 Tbsp. 1/4 tsp. ground cinnamon 1 Tbsp. fresh ginger, peeled and minced 3 scallions, dark and light green parts, thinly sliced 3 Tbsp. hoisin sauce 1/4-1/2 lime, juice only, about 1 Tbsp. 1 head Boston, iceberg or romaine lettuce, leaves washed, separated and dried 2 cucumbers, peeled, seeded and diced 1 Tbsp. toasted sesame seeds 1 cup flour (use wheat/gluten-free if needed) 1 cup sugar 1 1/2-2 cups reduced-fat vanilla ice cream or whipped cream (optional) (Start the dessert first, if you are serving it.) Heat a large heavy skillet over medium-high heat, add the oil, and when it is hot, add the mushrooms and carrots and sauté them, stirring often, for 5 minutes until they are tender. (Meanwhile, prepare the cucumber salad, if you are serving it.) Add the vegetarian meat, cook it for about 2 more minutes, then add the water chestnuts, ginger and scallions and cook for about 5 more minutes. Stir in the hoisin sauce and stir-fry until it is combined, about 2 more minutes, then add the lime juice. To serve, at the table wrap a large spoonful (about 1/4 cup) of the meat and vegetable mixture (use a slotted spoon so there s not too much liquid) in one or two lettuce leaves and try to stuff them in your mouth before they fall apart. Slow Cooker Directions: Omit the oil. Combine all ingredients except the lettuce in the slow cooker and cook on low for 7-10 hours or on high for 3 ½ - 4 hours, until the meat is cooked through. Serve as directed, using a slotted spoon to scoop the filling onto the lettuce. (Slow cooker cooking times may vary Get to know your slow c ooker and, if nec e ssary, adjust c ooking tim es a c cordingly.) Do Ahead or Delegate: Stem and dice the mushrooms, dice the carrot, peel and mince the ginger, slice the scallions, juice the lime, wash, separate and dry the lettuce leaves, or fully prepare and refrigerate the meat mixture. Flavor Booster: Add 1/4 1/2 tsp. crushed red pepper flakes with the ginger, spread a little hoisin sauce on the lettuce leaves before adding the filling. Tip: If you have leftover water chestnuts, they add great texture to dips, tuna, chicken and green salads, soups and stir-fries. Once opened, water chestnuts should be stored in the refrigerator in a sealed container and used within 3 days. Serve with Asian Cucumber Salad In a medium bowl whisk together the soy sauce, vinegar and sugar. Add the cucumbers, and toss thoroughly. Top it with the sesame seeds. Serve it immediately or refrigerate it for up to 24 hours. Serve with Peach or BlueberryCrumble Preheat the oven to 375 degrees. Remove the butter from the refrigerator to soften a bit. In a large bowl, toss the fruit with the lemon juice (and 2 3 Tbsp. of sugar if the fruit is tart. If the fruit is very juicy, you may also want to toss it with 1 2 Tbsp. flour to absorb some of the moisture). Place the peaches or berries in an 8 x 11 or 9 x 9-inch baking dish and sprinkle them with the cinnamon. In a medium bowl, mix together the flour and sugar, then cut in the butter using your hands or a fork until it is crumbly. Sprinkle the crumble over the fruit and bake it for minutes, until the topping is golden. Serve it with ice cream or whipped cream, if desired. Nutritional Information Per Serving (% based upon daily values): Calories 178, Total Fat: 9g, 14%; Saturated Fat: 2g, 9.5%; Copyright 2015 The Six O Clock Scramble page 1 / 7

3 Cholesterol: 58mg, 18.5%; Sodium: 196mg, 8%; Total Carbohydrate: 10g, 3%; Dietary Fiber: 2g, 9%; Sugar: 4g; Protein: 16g N utrit ion w it h side dish(es): Calories 485, Total Fat: 19g, 30%; Saturated Fat: 7g, 37.5%; Cholesterol: 81mg, 26.5%; Sodium: 298mg, 13%; Total Carbohydrate: 64g, 21%; Dietary Fiber: 6g, 24%; Sugar: 40g; Protein: 19g Weight Watcher Points: 5 - Weight Watcher Points(+Sides): 13 Copyright 2015 The Six O Clock Scramble page 2 / 7

4 Lovely Lentils with Spinach and Tomatoes Prep: 25 minutes Cook: 30 minutes Total: 55 minutes # of Servings: 4 Serving Size: about 1 1/2 cups This sweet and fragrant combination, suggested by my friend Jennifer Gross, hits just the right notes for my family, and is healthy vegetarian food at its best. Our young dinner guest Sophie Martel enjoyed three helpings of the stew! Serve it with basmati rice. 2 Tbsp. extra virgin olive oil 1 yellow onion, finely diced 2 tsp. ground cumin 1 tsp. ground cinnamon 1/2 tsp. salt Ingredients for side dish - Basmati Rice 1 1/2 cups basmati rice 3 cups reduced-sodium chicken or vegetable broth (optional) 1 stick of cinnamon (optional) 3/4 cup dried green/brown lentils, soaked in water overnight, if possible 2 cups reduced-sodium chicken or vegetable broth 14 oz. diced tomatoes, slightly drained 1/4 cup dried currants or raisins 6-9 oz. baby spinach, (or use 1 lb. regular spinach, leaves only) 6 whole cloves (optional) 2 cloves garlic (optional) If you have soaked the lentils for faster cooking, drain them before proceeding with the recipe. In a large heavy skillet, heat the oil over medium heat. Add the onions, cumin, cinnamon and salt, and cook until the onions are very soft, about 10 minutes. Add the lentils and broth and bring it to a boil. Cover, reduce the heat and simmer for 30 minutes (15 minutes for presoaked lentils). (Start the rice now, if you are serving it.) Add the tomatoes, currants or raisins, and spinach. Bring it back to a boil, cover and reduce the heat to simmer it for 10 more minutes or until lentils are tender. Serve immediately or refrigerate it for up to 3 days. Slow Cooker Directions: Omit the oil. Put the remaining ingredients except the spinach into the slow cooker. Cook on high for 2 1/2 hours. Turn off the slow cooker, stir in the spinach and put the cover back on. Allow the spinach to cook using the residual heat of the pot, minutes. (Slow cooker cooking times may vary Get to know your slow c ooker and, if nec e ssary, adjust c ooking tim es a c cordingly.) Do Ahead or Delegate: Soak the lentils, dice the onion, combine the dry seasonings or fully prepare and refrigerate the dish. Flavor Booster: Add ¼ - ½ tsp. cayenne pepper with the other spices. Tip: A 2012 study published by the American Heart Association associates high fiber diets with decreased risk of stroke. Foods generally containing generous amounts of fiber are fruits, vegetables, whole grains and beans, so make sure to incorporate plenty of these into your diet. Serve with Basmati Rice Cook the rice according to package directions, using broth for extra flavor instead of water, if desired. For an authentic Indian flavor add the cinnamon, cloves and garlic cloves to the liquid with the rice. Remove the cinnamon, cloves and garlic before serving. Nutritional Information Per Serving (% based upon daily values): Calories 280, Total Fat: 8g, 13%; Saturated Fat: 1g, 6.5%; Cholesterol: 0mg, 0%; Sodium: 743mg, 31.5%; Total Carbohydrate: 42g, 14.5%; Dietary Fiber: 16g, 62.5%; Sugar: 13g; Protein: 16g N utrit ion w it h side dish(es): Calories 450, Total Fat: 10g, 15%; Saturated Fat: 2g, 9.5%; Cholesterol: 5mg, 2%; Sodium: 813mg, 34.5%; Total Carbohydrate: 76g, 25.5%; Dietary Fiber: 17g, 66.5%; Sugar: 14g; Protein: 21g Weight Watcher Points: 7 - Weight Watcher Points(+Sides): 10 Copyright 2015 The Six O Clock Scramble page 3 / 7

5 Rigatoni with Tomatoes and Tapenade Prep + Cook: 30 minutes # of Servings: 8 Serving Size: about 1 1/2 cups This oh-so-flavorful pasta was inspired by a recipe for Mediterranean Summer Pasta with Salsa Cruda from the Food Network s Melissa d Arabian (who is also a Scramble subscriber!). Andrew and I love this combination of flavorful ingredients -- we practically came to blows over the leftovers the next day. If you fear it may be a little too flavorful for your picky eaters, you can either leave some of the pasta plain and just toss it with the tomatoes and olive oil, or you can rinse some of the noodles under cold water before serving them to wash off the sauce. Serve it a green salad with apples, Gorgonzola and pecans. 16 oz. rigatoni noodles 1/4 cup extra virgin olive oil 1/4 cup tapenade or olive paste, preferably made with kalamata olives (or use finely chopped or pureed flavorful pitted olives) 2 tomatoes, diced, or 2 cups cherry tomatoes, halved 2-3 Tbsp. fresh mint, chopped, or use parsley or basil Ingredients for side dish - Green Salad with Apples, Gorgonzola and Pecans 1 head lettuce, any variety, torn into bite-sized pieces 1 red apple, such as Gala or Fuji, diced 2 Tbsp. crumbled Gorgonzola or blue cheese Cook the rigatoni according to the package directions in a large pot of salted water. 2 Tbsp. capers 1/2 tsp. minced garlic, (about 1 clove) 1/4 tsp. crushed red pepper flakes, or more to taste 1/2 cup grated Parmesan cheese, for serving (optional) 2 Tbsp. pecans, lightly toasted 2-4 Tbsp. vinaigrette dressing Meanwhile, in a large serving bowl, combine the oil, tapenade, tomatoes, mint, capers, garlic and red pepper flakes, and press them with the back of a large spoon or potato masher to combine the flavors. Let it sit until the pasta is cooked to let the flavors meld. (Meanwhile, prepare the salad, if you are serving it.) Drain the pasta and toss it with the tomato mixture. Serve it immediately, topped with the cheese, if desired, or refrigerate it for up to 2 days before serving. Do Ahead or Delegate: Cook the pasta and store tossed with a little oil to prevent sticking, dice the tomatoes, chop the mint, peel the garlic, grate the Parmesan cheese if necessary and refrigerate, or fully prepare and refrigerate the dish. Flavor Booster: Double the garlic and use the optional Parmesan cheese. Tip: Tapenade, often used as a spread on sandwiches or crackers, is generally made with a puree of olives, sometimes with additional flavorful ingredients added, such as capers, garlic, lemon and anchovies. Serve with Green Salad with Apples, Gorgonzola and Pecans Toss the lettuce with the apples, cheese, pecans and dressing, to taste. Nutritional Information Per Serving (% based upon daily values): Calories 316, Total Fat: 12g, 17%; Saturated Fat: 2g, 11%; Cholesterol: 6mg, 2%; Sodium: 262mg, 11%; Total Carbohydrate: 46g, 15.5%; Dietary Fiber: 3g, 10.5%; Sugar: 12g; Protein: 11g N utrit ion w it h side dish(es): Calories 390, Total Fat: 18g, 26%; Saturated Fat: 3g, 16%; Cholesterol: 9mg, 3%; Sodium: 336mg, 14%; Total Carbohydrate: 50g, 16.5%; Dietary Fiber: 5g, 17.5%; Sugar: 15g; Protein: 13g Weight Watcher Points: 9 - Weight Watcher Points(+Sides): 11 Copyright 2015 The Six O Clock Scramble page 4 / 7

6 Mozzarella, Tomato and Pesto Melts Prep + Cook: 15 minutes # of Servings: 4 This sandwich has a delicate flavor that is ideal for a light dinner. You can make your own variations by adding sweet peppers, baby spinach, prosciutto, smoked turkey or ham, or using sundried tomato or artichoke pesto instead of basil pesto. Serve it with Tropical Island Smoothies. 1 2-foot long soft baguette or 4 (6-inch) French rolls 1/2 lb. fresh mozzarella cheese, (often sold in deli section of supermarket or with gourmet cheeses) 1/4 cup refrigerated pesto sauce, (store-bought or see recipe below to make fresh pesto), or use sundried tomato or artichoke pesto Ingredients for side dish - Tropical Island Smoothies 1/2 cup pineapple juice 1 cup orange juice 2 tomatoes, thinly sliced 1/2 cup sweet peppers, roasted red peppers, baby spinach (optional) 2 bananas 2 cups nonfat or low fat plain or vanilla yogurt Preheat the oven to 400 degrees or preheat the broiler with the oven rack at least 6 inches from the heating element (alternatively, use a panini maker, if you have one). Carefully cut open the baguette or sandwich rolls, but try to avoid slicing all the way through, so the halves remain attached. On a baking sheet, toast the rolls in the oven for about 5 minutes until lightly toasted. Meanwhile, thinly slice the mozzarella cheese. Remove the bread from the oven and spread the pesto evenly on the inside bottom half of the baguette or rolls. Top the pesto with the tomatoes (and any optional ingredients) and the cheese. Put each open sandwich on the baking tray with the fillings facing up, and bake it for 2-3 minutes, until the cheese is melted and the baguette is slightly browned on the edges. (Alternatively, broil the sandwiches for 2-3 minutes). (Meanwhile, prepare the smoothies if you are serving them.) Cut it into smaller servings and serve it hot. Do Ahead or Delegate: Slice the mozzarella cheese and refrigerate, prepare the pesto if making your own, slice the tomatoes, slice any optional ingredients if necessary. Flavor Booster: Season the sandwiches with freshly ground black pepper or crushed red pepper flakes. Tip: To make fresh pesto, in a blender or food processor, combine 2 cups tightly packed fresh basil leaves, 4 cloves chopped or minced garlic (about 2 tsp.), 1/2 cup pine nuts, 1/2 cup olive oil, 1/2 cup grated or shredded Parmesan cheese, 3/4 tsp. salt, and 1/4 tsp. black pepper. Toss extra pesto with noodles or vegetables, use it as a dip with crackers, or freeze it for another time. Serve with Tropical Island Smoothies In a blender, combine the pineapple juice, orange juice, bananas, yogurt and 1 cup of ice. (Makes about 6 one-cup servings.) Nutritional Information Per Serving (% based upon daily values): Calories 330, Total Fat: 14g, 22%; Saturated Fat: 7g, 35%; Cholesterol: 35mg, 12%; Sodium: 750mg, 31%; Total Carbohydrate: 31g, 10%; Dietary Fiber: 3g, 12%; Sugar: 2g; Protein: 27g N utrition w ith side dish(es): Calories 443, Total Fat: 14g, 22.6%; Saturated Fat: 7g, 35%; Cholesterol: 38mg, 12%; Sodium: 813mg, 34%; Total Carbohydrate: 54g, 17.5%; Dietary Fiber: 5g, 17.5%; Sugar: 20g; Protein: 33g Weight Watcher Points: 9 - Weight Watcher Points(+Sides): 12 Copyright 2015 The Six O Clock Scramble page 5 / 7

7 Cream of Asparagus Soup with Fresh Croutons Prep + Cook: 30 minutes # of Servings: 6 Serving Size: 1 1/2 cups When we were in Costa Rica in 2009, we stayed in a tent camp in the rainforest that was very rustic, except for the French-trained chef who prepared our meals. I was shocked when our kids not only devoured his asparagus soup, but also asked me to get the recipe so I could make it at home. Although the chef shared his recipe with no measurements or instructions (just the ingredients written in Spanish!), I ve finally managed to create a very close facsimile to his soothing tropical elixir. Serve it with the remaining baguette and pistachio nuts. 1 Tbsp. butter 3 Tbsp. extra virgin olive oil 1 tsp. minced garlic, (about 2 cloves) 2 russet potatoes, peeled and diced into 1-inch pieces 1 lb. asparagus, trimmed and cut into 1-inch pieces 32 oz. reduced-sodium chicken or vegetable broth Ingredients for side dish - Pistachio Nuts 4 oz. pistachio nuts in the shell Preheat the oven to 400 degrees. 1 tsp. dried tarragon, or 1 Tbsp. fresh 1 baguette, (use 1/2 for croutons and reserve 1/2 for serving) 1/2 tsp. salt 1/4 tsp. black pepper 1/4 cup half and half or heavy cream In a large saucepan, heat the butter and 1 Tbsp. oil over medium heat. When the butter starts to bubble, add the garlic and stir it for about 30 seconds until it becomes fragrant. Add the potatoes and asparagus, and cook for about 3 minutes, stirring often. Add the broth and dried tarragon (if using fresh tarragon, add it with the salt and pepper) and bring it to a low boil. Cook, stirring often, for about 15 minutes until the potatoes are tender. Meanwhile, to make the croutons, cut half of the baguette into thin slices and lay them on a baking sheet. Brush the tops of the slices with olive oil and bake them for about 10 minutes until they are crisp and just starting to brown at the edges. Remove them from the oven and set them aside. Add the salt and pepper to the soup and puree it using a standing or immersion blender. Stir in the half and half or cream, and serve it with the croutons. Slow Cooker Directions: Add all ingredients except the baguette and cream to the slow cooker. Cook on low for 8-12 hours, or on high for 4-6 hours. Puree the soup as directed, and return it to slow cooker if you have not used an immersion blender. Add the cream, stir well, and cook on low for up to 30 minutes more while you prepare the croutons. (Slow cooker cooking times may vary Get to know your slow c ooker and, if nec e ssary, adjust c ooking tim es a c cordingly.) Do Ahead or Delegate: Peel the garlic, peel and dice the potatoes and store covered with water to prevent browning, trim and cut the asparagus, prepare the croutons. Flavor Booster: Season the soup with freshly ground black pepper or lemon-pepper seasoning. crisp crumbled bacon into the soup. For a meatier meal, stir some Tip: If you have bread that is getting stale, croutons, like the ones in this recipe, are a great way to keep it from going to waste. Another option is to pulverize day-old bread in a food processor to make bread crumbs. Serve with Pistachio Nuts Serve it with pistachio nuts in the shell. Nutritional Information Per Serving (% based upon daily values): Calories 320, Total Fat: 13g, 19%; Saturated Fat: 4g, 20%; Cholesterol: 10mg, 3.5%; Sodium: 567mg, 23%; Total Carbohydrate: 43g, 15%; Dietary Fiber: 5g, 18.5%; Sugar: 3g; Protein: 10g N utrition w ith side dish(es): Calories 482, Total Fat: 26g, 39%; Saturated Fat: 6g, 28%; Cholesterol: 10mg, 3.5%; Sodium: 570mg, 23%; Total Carbohydrate: 51g, 17.5%; Dietary Fiber: 8g, 30%; Sugar: 5g; Protein: 16g Weight Watcher Points: 9 - Weight Watcher Points(+Sides): 13 Copyright 2015 The Six O Clock Scramble page 6 / 7

8 GROCERY LIST Staples 7 Tbsp. butter (1S) (5) 5 Tbsp. + 1/4 cup extra virgin olive oil (2) (3) (5) 1 Tbsp. vegetable oil (1) 2-4 Tbsp. vinaigrette dressing (3S) Spices 1 tsp. salt (2) (5) 1 tsp. dried tarragon (5) 1/4 tsp. crushed red pepper flakes (3) 1/4 tsp. black pepper (5) * 6 whole cloves (optional) (2S) Meat and Fish 12 oz. vegetarian ground meat (1) Refrigerated/Frozen Section 2 Tbsp. crumbled Gorgonzola or blue cheese (3S) * 1/2 cup grated Parmesan cheese (optional) (3) 1/2 lb. fresh mozzarella cheese (4) 2 cups nonfat or low fat plain or vanilla yogurt (4S) Produce 1 carrot (1) 3 scallions (1) 1 yellow onion (2) 4 tomatoes (3) (4) 1 head Boston, iceberg or romaine lettuce (1) 1 head lettuce, any variety (3S) 6-9 oz. baby spinach (2) * 2 cloves garlic (optional) (2S) 1 Tbsp. fresh ginger (1) 2-3 Tbsp. fresh mint (3) Shelved Items 1 2-foot long soft baguette or 4 (6-inch) French rolls (4) 1 baguette (5) 1 1/2 cups basmati rice (2S) 16 oz. rigatoni noodles (3) 14 oz. diced tomatoes (2) 1/2 cup pineapple juice (4S) * 5 cups + 32 oz. reduced-sodium chicken or vegetable broth (2) (2S) (5) 3 Tbsp. hoisin sauce (1) 2 tsp. rice vinegar (1S) Try Use this promo code: GL30031 for $3 off of 3, 6 or 24 month subscription. TEAR OFF FOR A FRIEND! 1 Tbsp. reduced-sodium soy sauce (use wheat/gluten-free if needed) (1S) 1 tsp. + 1 cup sugar (1S) (1S) 1 1/2 tsp. minced garlic (3) (5) 1 cup flour (use wheat/gluten-free if needed) (1S) * 1 stick of cinnamon (optional) (2S) 1 1/4 tsp. ground cinnamon (1S) (2) 2 tsp. ground cumin (2) 1 Tbsp. toasted sesame seeds (1S) 1/4 cup half and half or heavy cream (5) 1 cup orange juice (4S) 1/4 cup refrigerated pesto sauce (4) * 1 1/2-2 cups reduced-fat vanilla ice cream or whipped cream (optional) (1S) 2 cucumbers (1S) 1 lb. asparagus (5) 2 russet potatoes (5) 4 oz. fresh shiitake mushrooms (1) 1/2 lemon (1S) 1/4-1/2 lime (1) 5-6 cups sliced peaches or blueberries (1S) 1 red apple, such as Gala or Fuji (3S) 2 bananas (4S) 3/4 cup dried green/brown lentils (2) 1/2 cup diced water chestnuts (1) * 1/2 cup sweet peppers, roasted red peppers or baby spinach (optional) (4) 2 Tbsp. capers (3) 1/4 cup tapenade or olive paste (3) 1/4 cup dried currants or raisins (2) 2 Tbsp. pecans (3S) 4 oz. pistachio nuts in the shell (5S) The above ingredients will make (1) = Asian Turkey Let-Us W raps, (1Sa) = Asian Cucumber Salad, (1Sb) = Peach or Blueberry Crumble, (2) = Lovely Lentils with Spinach and Tomatoes, (2S) = Basmati Rice, (3) = Rigatoni with Tomatoes and Tapenade, (3S) = Green Salad with Apples, Gorgonzola and Pecans, (4) = Mozzarella, Tomato and Pesto Melts, (4S) = Tropical Island Smoothies, (5) = Cream of Asparagus Soup with Fresh Croutons, (5S) = Pistachio Nuts, * - Includes ingredients that are optional. Copyright 2015 The Six O Clock Scramble page 7 / 7