Quick Spicy Party Cashews They Make a Great Healthy Snack, too!

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1 Quick Spicy Party Cashews They Make a Great Healthy Snack, too! The more I learn about the immunity-boosting power of herbs, spices and nuts the more I like to include them in my meals and snacks. These nuts are high in protein and flavor and they take just a few minutes to make. They re perfect to munch on with cocktails or just to enjoy anytime for a snack. Avoid Mealtime Melodrama I ll bet you wish your dinner table was a peaceful refuge from your hectic day, and for many of us it is. But for others of us, family dinners are filled with tension and battles over who should eat what, and who did what to whom. If your family struggles with mealtime battles, I urge you to read this insightful article on ending mealtime melodrama, by my friend and favorite parenting coach, Amy McCready of Positive Parenting Solutions. Copyright 2016 The Six O'Clock Scramble page 1 / 7

2 Pulled Pork Sandwiches Prep: 15 minutes Cook: 4 hours Total: 4 hours and 15 minutes # of Servings: 6 Serving Size: 2 sandwiches Many of us love our slow cookers, but even if you don t own one, don t let that stop you from making pulled pork sandwiches. It turns out that a Dutch oven and an oven set to 300 degrees make a fantastic stand in for a slow cooker. But if you have one, by all means, use it! If it didn t taste so darned awesome, I would say the best part of slow roasting this herb-infused meat is that the house smells heavenly all day. Serve it with apple slices. 1 tsp. chili powder 1 tsp. garlic powder 3/4 tsp. ground cinnamon 3/4 tsp. ground cumin 3/4 tsp. salt Ingredients for side dish - Sliced Apples 2-4 apples, such as Fuji or Gala 1/4 cup natural peanut butter or other nut butter (optional) 1/2 tsp. allspice 3 lbs. boneless pork loin roast, or use pork butt or shoulder 3 sweet yellow onions such as Vidalia or Walla Walla, halved top to bottom and thinly sliced 12 small soft whole wheat rolls or buns (use wheat/glutenfree if needed), sliced open 3/4 cup barbecue sauce, for serving (optional) 1/4 cup honey (optional) Preheat the oven to 300 degrees. Heat a Dutch oven on the stovetop over medium to medium-high heat. In a small bowl, combine all the dry spices, and rub the mixture all over the outside of the roast (don t trim the fat off of the roast before cooking it). When the pot is hot, sear the meat for 2 3 minutes per side until the outside is browned, then sear it for about 1 minute on each of the shorter sides to brown them. Put the onions on top of the roast (some will slide off), cover the pot, and transfer it to the bottom rack of the oven. Cook it for 3 hours, then remove it from the oven to flip it, baste it with the onions and accumulated liquid, and return it to the oven, covered, for 1 more hour until the meat easily pulls apart (you should be able to easily shred it with a spoon). (Meanwhile, slice the apples, if you are serving them.) Using a slotted spoon, transfer all of the meat and onions to a serving bowl, and discard the remaining liquid. Shred the meat into smaller pieces, and serve it immediately on top of the rolls topped with a little barbecue sauce, if desired, or refrigerate for up to 3 days and serve warm or cold. Slow Cooker Directions: Follow the directions above to sear the meat. Transfer it and the onions to the slow cooker and cook it on low for 7 8 hours or on high for 3 4 hours. Do Ahead or Delegate: Combine the dry seasonings, rub seasonings over the pork and refrigerate, slice the onions, or fully prepare and refrigerate the dish. Flavor Booster: Add ½ tsp. black or red pepper to the spice rub. Tip: If your meat is very lean there may not be as much liquid in the pan while cooking. If the bottom of the pan is dry after 3 hours, add 1 cup of water for the remaining hour of cooking. Serve with Sliced Apples Slice the apples before serving. For a simple dessert, spread them with natural peanut butter or other nut butter or serve them with the honey for dipping. Nutritional Information Per Serving (% based upon daily values): Calories 555, Total Fat: 10g, 15.5%; Saturated Fat: 2g, 8.5%; Cholesterol: 125mg, 41.5%; Sodium: 1349mg, 56%; Total Carbohydrate: 47g, 15.5%; Dietary Fiber: 6g, 22%; Sugar: 10g; Protein: 64g Nutrition with side dish(es): Calories 591, Total Fat: 10g, 15.5%; Saturated Fat: 2g, 8.5%; Cholesterol: 125mg, 41.5%; Sodium: 1349mg, 56%; Total Carbohydrate: 57g, 18.5%; Dietary Fiber: 8g, 29%; Sugar: 17g; Protein: 64g Weight Watcher Points Plus: 13 - Weight Watcher Points(+Sides): 14 Copyright 2016 The Six O'Clock Scramble page 2 / 7

3 Grilled (or Baked) Caramelized Ginger Salmon Marinate Time: 30 minutes Prep: 10 minutes Cook: 20 minutes Total: 60 minutes # of Servings: 4 My family polished off this delectable salmon, suggested by Scramble member Alice Clark of Seattle. It s a fabulous dish to serve to company with Japanese rice. 1/4 cup reduced-sodium soy sauce (use wheat/gluten-free if needed) 1 Tbsp. canola or vegetable oil 1 Tbsp. salt-free lemon pepper seasoning 1 Tbsp. fresh ginger, peeled and grated or minced Ingredients for side dish - Japanese Rice 1 1/2 cups white or quick-cooking brown rice 1 Tbsp. rice vinegar 1 cup frozen shelled edamame, steamed in microwave or on stovetop 4 scallions, light and dark green parts, or use about 8 chives, sliced (about 1/4 cup) 2 Tbsp. brown sugar 1 1/2 lbs. salmon fillets, preferably wild Alaskan salmon 4 scallions, light and dark green parts, sliced (about 1/4 cup) 1 tsp. toasted sesame seeds, or use sesame oil 1 Tbsp. reduced-sodium soy sauce (use wheat/glutenfree if needed), or more to taste In a large measuring cup, stir together all the ingredients except for the salmon. Pour the mixture into a large flat dish with sides, and add the salmon, flesh side down. Marinate the salmon for at least 30 minutes and up to 12 hours. Preheat the grill to medium heat (or cook the salmon in the oven at 350 degrees for minutes). Bend up the edges of a sheet of heavy-duty foil that is slightly larger than the fillet. Put the foil on the grill over indirect heat, and put the salmon flesh side up on top of the foil, spooning the extra marinade evenly on top of the fish. Close the grill, and cook it for minutes (depending on the thickness of the fish and your grill s heat), until the fish is cooked through in the thickest part - do not flip it. (Meanwhile, prepare the rice, if you are serving it.) Serve it immediately. Slow Cooker Directions: There's no need to marinate the salmon in advance. Simply combine all ingredients except the salmon in the slow cooker, then add the salmon and turn/baste several times to coat it with the marinade. Cook on low for 2 1/2-3 1/2 hours, until the salmon flakes with a fork. Do Ahead or Delegate: Peel and grate the ginger, slice the scallions, make the marinade and marinate the fish in the refrigerator. Flavor Booster: Add ¼ - ½ tsp. crushed red chili flakes to the marinade. Tip: According to a 2013 study by the University of Liverpool, omega-3 fish oils may lessen the negative effects that junk food has on the brain and enhance its ability to generate new nerve cells. Many types of seafood are rich in omega-3s including salmon, halibut and trout. Serve with Japanese Rice Cook the rice according to the package directions. When cooked, stir in the other ingredients and serve. Nutritional Information Per Serving (% based upon daily values): Calories 300, Total Fat: 14g, 22%; Saturated Fat: 2g, 10%; Cholesterol: 95mg, 32%; Sodium: 920mg, 38%; Total Carbohydrate: 7g, 2%; Dietary Fiber: 3g, 4%; Sugar: 5g; Protein: 35g Nutrition with side dish(es): Calories 528, Total Fat: 17g, 27%; Saturated Fat: 3g, 12.5%; Cholesterol: 95mg, 32%; Sodium: 987mg, 41%; Total Carbohydrate: 38g, 12.5%; Dietary Fiber: 5g, 12.5%; Sugar: 6g; Protein: 42g Weight Watcher Points Plus: 7 - Weight Watcher Points(+Sides): 12 Copyright 2016 The Six O'Clock Scramble page 3 / 7

4 Fearless Tomato, Sausage and Winter Squash Soup Prep + Cook: 25 minutes # of Servings: 6 Serving Size: about 2 cups If you are turned off by the idea of squash soup, have no fear. The squash disappears into the tomato-based broth so you (and your kids!) won t even know it s in there. This soup, suggested by my friend Jody Gan, is unusually delicious and so nourishing that I had a burst of energy after eating a bowl of it. Scramble recipe tester Sara Sheldon said, The soup was AWESOME! We really liked how the squash melted into the broth. Devin (almost 2) drank his broth through a straw! Serve it with oyster crackers and Cucumber Lime Elation Smoothies for dessert oz. pre-cooked chicken or turkey chorizo (spicy sausage) or other flavored sausage (use wheat/gluten-free if needed), or use meatless sausage or portobello or cremini mushrooms 1 Tbsp. extra virgin olive oil 1 yellow onion, diced 24 oz. frozen cooked winter squash, or use fresh cooked and pureed squash such as butternut Ingredients for side dish - Oyster Crackers 1 cup oyster crackers Ingredients for side dish - Cucumber Lime Elation Smoothie 2 cups low fat strawberry or raspberry kefir, or use almond milk 1 small cucumber, cut into thirds 1 mango, diced, preferably frozen 1 banana or avocado, sliced and frozen 32 oz. reduced-sodium chicken or vegetable broth 28 oz. crushed tomatoes 2 Tbsp. pure maple syrup 1 lime, juice only, about 1/4 cup 1 handful of fresh basil leaves 1 handful of fresh mint leaves (Freeze the fruit if necessary, if you are making the smoothies for dessert.) Quarter the sausage links lengthwise and dice them into small pieces (or dice the mushrooms). In a large Dutch oven or soup pot, heat the oil over medium heat and brown the sausage (or mushrooms) and onions, stirring occasionally, about 5 minutes. Meanwhile defrost the squash in the microwave or on the stovetop. Add the broth, tomatoes, squash and maple syrup to the pot with the sausage and onions, and bring it to a boil. Simmer it for minutes, stirring occasionally, and serve it hot, or refrigerate it for up to 3 days, or freeze it for up to 3 months. Slow Cooker Directions: Omit the oil. Thaw the squash in the microwave or on the stovetop, then add all ingredients to the slow cooker and cook on low for 8-10 hours or on high for 4-5 hours. Do Ahead or Delegate: Dice the sausage or the mushrooms and the onions and refrigerate the sausage, defrost the squash if using frozen, or fully prepare and refrigerate or freeze the soup. Flavor Booster: Use spicy sausage, such as chorizo. Tip: I think it s safe to say we all want our children to be healthy and have good eating habits. A 2011 study in the Journal of the American Academy of Pediatrics determined that having frequent meals as a family positively affects children s nutritional health. These kids are more likely to be in a normal weight range and less likely to have eating disorders. Serve with Oyster Crackers Serve it with oyster crackers or your favorite soup crackers. Serve with Cucumber Lime Elation Smoothie Blend all ingredients until smooth. (Optional additions: 1 Tbsp. chia seeds and/or a few slices of fresh ginger) Nutritional Information Per Serving (% based upon daily values): Calories 310, Total Fat: 14g, 22%; Saturated Fat: 4g, 20%; Cholesterol: 45mg, 15%; Sodium: 770mg, 32%; Total Carbohydrate: 32g, 11%; Dietary Fiber: 4g, 16%; Sugar: 13g; Protein: 15g Nutrition with side dish(es): Calories 503, Total Fat: 16g, 25%; Saturated Fat: 5g, 24.5%; Cholesterol: 50mg, 16.5%; Sodium: 964mg, 40%; Total Carbohydrate: 71g, 24%; Dietary Fiber: 7g, 26%; Sugar: 36g; Protein: 23g Weight Watcher Points Plus: 8 - Weight Watcher Points(+Sides): 13 Copyright 2016 The Six O'Clock Scramble page 4 / 7

5 Southwestern Cobb Salad with Avocado Ranch Dressing Prep + Cook: 20 minutes # of Servings: 4 Serving Size: about 2 1/4 cups This is a versatile and flavorful meal. If your kids don t eat salad, make a separate platter for them with all the healthy and delicious ingredients, such as the corn, beans, chicken, hard-boiled eggs (make a few extra), and cheese. Serve it with Apple Cheddar Cornbread. 1 egg, hard-boiled, sliced 1 small head romaine lettuce, chopped (6 cups total) 1 cup reduced-sodium canned black beans, drained and rinsed 1 cup cooked chicken breast, sliced, or black beans 1/4 red onion or red bell pepper, finely diced (1/2 cup) 1 1/2 avocados, peeled and diced 1 cup corn kernels, fresh, frozen or canned Ingredients for side dish - Apple Cheddar Cornbread 1 pkg. cornbread or corn muffin mix 1 apple, such as Fuji or Gala, peeled, cored and diced 1/2 cup shredded Monterey Jack or Cheddar cheese 3 Tbsp. nonfat sour cream 1-2 limes, juice only, 1/4 cup 1/4 tsp. salt 1 tsp. honey 1 tsp. extra virgin olive oil hot pepper sauce (such as Tabasco or sriracha), to taste (optional) 1/2 cup reduced-fat shredded Cheddar cheese (Start the cornbread first, if you are serving it.) Hard boil the egg, if necessary, cool and slice it. Put the lettuce in the bottom of a large serving bowl. Top it with the eggs, beans, chicken, onions or peppers, 1 avocado (reserve ½ for the dressing), the corn and cheese. In a medium bowl, make the dressing by whisking together the sour cream, 1/2 avocado, mashed, the lime juice, salt, honey, olive oil, and hot pepper sauce (optional). Just before you are ready to serve it, toss the salad with about 1/2 the dressing, then add more to taste. Do Ahead or Delegate: Hard boil, slice and refrigerate the egg, chop the lettuce, slice the chicken, if using, dice the onion or the bell pepper, thaw the frozen corn, if using, shred the cheese if needed and refrigerate, juice the lime, make and refrigerate the salad dressing. Flavor Booster: Use the red onion in the salad and the hot sauce in the dressing. Tip: If you have picky eaters who need a little persuading to try whatever vegetable you re serving, a little additional flavor can go a long way. Consider squeezing a bit of lemon juice or sprinkling some Parmesan cheese on the veggies for an additional flavor boost. One of my colleague Betsy s nephews only used to eat broccoli when it had cinnamon sprinkled on it go figure! Serve with Apple Cheddar Cornbread Prepare the cornbread mix according to the directions or make The Scramble s homemade Sweet Whole Wheat Cornbread, stirring the apple and Cheddar cheese into the batter. Bake according to the package or homemade recipe directions. Nutritional Information Per Serving (% based upon daily values): Calories 380, Total Fat: 19g, 29%; Saturated Fat: 5g, 25%; Cholesterol: 95mg, 32%; Sodium: 290mg, 12%; Total Carbohydrate: 33g, 11%; Dietary Fiber: 11g, 44%; Sugar: 6g; Protein: 24g Nutrition with side dish(es): Calories 517, Total Fat: 25g, 37%; Saturated Fat: 8g, 39.5%; Cholesterol: 130mg, 43.5%; Sodium: 497mg, 20.5%; Total Carbohydrate: 53g, 17.5%; Dietary Fiber: 12g, 46.5%; Sugar: 13g; Protein: 28g Weight Watcher Points Plus: 10 - Weight Watcher Points(+Sides): 13 Copyright 2016 The Six O'Clock Scramble page 5 / 7

6 Penne Puttanesca Prep + Cook: 30 minutes # of Servings: 8 Serving Size: about 1 3/4 cups Puttanesca is a quick and flavorful pasta sauce, known for being salty and spicy. Traditionally it s made with anchovies but while they make a flavorful addition, they aren t necessary for a puttanesca that is bursting with flavor. The sauce can be made ahead of time and tastes even better the next day. Serve it with a green salad with orange, avocado, and goat cheese. 16 oz. whole wheat penne pasta (use wheat/gluten-free if needed) 1 1/2 Tbsp. extra virgin olive oil 1 yellow onion, finely chopped 2 tsp. minced garlic, (about 4 cloves) 28 oz. crushed tomatoes 2 Tbsp. capers, drained 2/3 cup pitted kalamata olives, coarsely chopped 1/4-1/2 tsp. crushed red pepper flakes 1 tsp. balsamic vinegar 1/4 cup grated Parmesan cheese, or to taste Ingredients for side dish - Green Salad with Orange, Avocado and Goat Cheese 1 head butter lettuce or other soft lettuce, torn into bitesized pieces 1 tsp. balsamic vinegar 1 Tbsp. extra virgin olive oil 1 orange 1 oz. goat cheese, crumbled 1/2 avocado, diced Cook the pasta according to the package directions. Heat a large heavy saucepan over medium heat, and when it is hot, add the oil. When the oil is hot, add the onions and garlic and sauté them until the onions are just starting to brown, about 5 minutes. Stir in the tomatoes, capers, olives and red pepper flakes. Simmer it for minutes. When the pasta is almost done cooking, stir the vinegar into the sauce. (While the sauce is simmering, make the salad, if you are serving it.) Drain the penne and toss it with the sauce. (Remember to leave some of the noodles plain if your kids don t like flavorful sauces.) Serve it immediately or refrigerate it for up to 2 days. Top it at the table with plenty of Parmesan cheese. Slow Cooker Directions: Combine all ingredients except the pasta and cheese in the slow cooker and cook on low for 6-10 hours or on high for 3-4 hours. Serve with cooked pasta topped with grated cheese. Do Ahead or Delegate: Cook the pasta and store tossed with a little oil to prevent sticking, chop the onion and the olives, peel the garlic, drain and chop the anchovies, grate the cheese if necessary and refrigerate, or fully prepare and refrigerate the dish. Flavor Booster: Add 1-2 oz. anchovies, drained and finely chopped (or 2 Tbsp. anchovy paste or tomato paste) to the sauce with the capers and olives. Add fresh basil or parsley to the sauce near the end of cooking it. Tip: Puttanesca sauce is great for the winter months as the ingredients come primarily from your shelves rather than the garden. Serve with Green Salad with Orange, Avocado and Goat Cheese Put the lettuce into a salad bowl. Peel and dice the orange, letting any juice drip into the bowl. Add the avocado, oil and balsamic or other sweet vinegar, and toss gently. Top the salad with the cheese. Nutritional Information Per Serving (% based upon daily values): Calories 320, Total Fat: 8g, 12.5%; Saturated Fat: 1g, 5%; Cholesterol: 3mg, 1%; Sodium: 384mg, 16%; Total Carbohydrate: 52g, 17.5%; Dietary Fiber: 7g, 26.5%; Sugar: 4g; Protein: 12g Nutrition with side dish(es): Calories 392, Total Fat: 14g, 21%; Saturated Fat: 3g, 11.5%; Cholesterol: 7mg, 2%; Sodium: 395mg, 16.5%; Total Carbohydrate: 57g, 19%; Dietary Fiber: 9g, 34%; Sugar: 7g; Protein: 14g Weight Watcher Points Plus: 8 - Weight Watcher Points(+Sides): 10 Copyright 2016 The Six O'Clock Scramble page 6 / 7

7 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 8 scallions (2)(2a) 2 yellow onions (3)(5) 3 sweet yellow onions such as Vidalia or Walla Walla (1) 1/4 red onion or red bell pepper (4) 1 small head romaine lettuce (4) 1 head butter lettuce or other soft lettuce (5a) 1 Tbsp. fresh ginger (2) 1 handful of fresh basil leaves (3b) 1 handful of fresh mint leaves (3b) Meat and Fish 1 cup cooked chicken breast (4) 1 1/2 lbs. salmon fillets, preferably wild Alaskan salmon (2) 1 small cucumber (3b) 1 cup corn kernels, fresh, frozen or canned (4) 2 avocados (4)(5a) 2-3 limes (3b)(4) 1 orange (5a) 3-5 apples, such as Fuji or Gala (1a)(4a) 1 banana or avocado (3b) 1 mango (3b) 3 lbs. boneless pork loin roast, or use pork butt or shoulder (1) oz. pre-cooked chicken or turkey chorizo (spicy sausage) or other flavored sausage (use wheat/gluten-free if needed), or use meatless sausage or portobello or cremini mushrooms (3) Shelved Items 12 small soft whole wheat rolls or buns (use wheat/gluten-free if needed) (1) 1 1/2 cups white or quick-cooking brown rice (2a) 16 oz. whole wheat penne pasta (use wheat/gluten-free if needed) (5) 1 cup oyster crackers (3a) 1 pkg. cornbread or corn muffin mix (4a) 56 oz. crushed tomatoes (3)(5) 32 oz. reduced-sodium chicken or vegetable broth (3) 1 Tbsp. rice vinegar (2a) * 3/4 cup barbecue sauce (optional)(1) 1 cup reduced-sodium canned black beans (4) 2/3 cup pitted kalamata olives (5) 2 Tbsp. capers (5) Spices 1 tsp. salt (1)(4) 1 Tbsp. salt-free lemon pepper seasoning (2) 1/4-1/2 tsp. crushed red pepper flakes (5) 3/4 tsp. ground cinnamon (1) 1/2 tsp. allspice (1) Staples 3 1/2 Tbsp. + 1 tsp. extra virgin olive oil (3)(4)(5)(5a) 1 Tbsp. canola or vegetable oil (2) 2 tsp. balsamic vinegar (5)(5a) 1/4 cup + 1 Tbsp. reduced-sodium soy sauce (use wheat/glutenfree if needed) (2)(2a) * hot pepper sauce (such as Tabasco or sriracha) (optional)(4) 2 Tbsp. brown sugar (2) Refrigerated/Frozen Section 1/2 cup shredded Monterey Jack or Cheddar cheese (4) 1/2 cup reduced-fat shredded Cheddar cheese (4a) 1 oz. goat cheese (5a) 2 cups low fat strawberry or raspberry kefir (3b) 3/4 tsp. ground cumin (1) 1 tsp. garlic powder (1) 1 tsp. chili powder (1) 1 tsp. toasted sesame seeds (2a) 2 Tbsp. pure maple syrup (3) 1/4 cup + 1 tsp. honey (1a)(4) 1 egg (4) 2 tsp. minced garlic (5) * 1/4 cup natural peanut butter or other nut butter (optional)(1a) 1/4 cup grated Parmesan cheese (5) 3 Tbsp. nonfat sour cream (4) 1 cup frozen shelled edamame (2a) 24 oz. frozen cooked winter squash (3) The above ingredients will make (1) = Pulled Pork Sandwiches, (1a) = Sliced Apples, (2) = Grilled (or Baked) Caramelized Ginger Salmon, (2a) = Japanese Rice, (3) = Fearless Tomato, Sausage and Winter Squash Soup, (3a) = Oyster Crackers, (3b) = Cucumber Lime Elation Smoothie, (4) = Southwestern Cobb Salad with Avocado Ranch Dressing, (4a) = Apple Cheddar Cornbread, (5) = Penne Puttanesca, (5a) = Green Salad with Orange, Avocado and Goat Cheese * - Includes ingredients that are optional. Copyright 2016 The Six O'Clock Scramble page 7 / 7