Purple Pancakes (Gluten-Free Blueberry Banana Oatmeal Almond Pancakes)

Transcription

1 Purple Pancakes (Gluten-Free Blueberry Banana Oatmeal Almond Pancakes) Is it possible to have gluten-free pancakes that will make you not only want seconds, but also make you want to eat them again? Indeed, it is, and, in this case, they re also healthy, delicious, and purple! My old friend Lauren Fisher often has these protein-packed and fiber-filled pancakes before or after her intense workouts. I m hoping that if I eat them daily, I ll look as terrific as she does. These are super-healthy, easy to make and taste great. And your family will probably get a kick out of the fact that they re eating purple pancakes! And while you re on a breakfast kick, don t miss these Whole Wheat Chia Banana Pancakes, another favorite in my house. Prep + Cook = 15 minutes 5 servings, 2 pancakes each Ingredients: 1 cup oats 5 eggs 1 banana 1 cup blueberries, or use strawberries, frozen work great 1 Tbsp. chia or flax seeds 1/4 tsp. ground cinnamon 1/4 tsp. salt 10 almonds 1 Tbsp. coconut oil or butter butter and pure maple syrup for serving (optional) In a blender, combine the oats, eggs, banana, berries, chia or flax seeds, cinnamon and salt and blend at high speed until pureed. Add the almonds and blend them for about 10 seconds (you want them to stay a little chunky). In a large nonstick skillet or on a griddle, heat the oil or butter over medium heat and spread it around the pan. Using a ladle or measuring cup, pour the batter into the pan in about 1/4 cup increments, and cook the pancakes for about 3 minutes per side until they are browned. After flipping them, sprinkle with a little more cinnamon, if desired. Serve the pancakes immediately, topped with butter and/or syrup, if desired, or cool and freeze them for up to 2 months and reheat them in the microwave or oven. Nutritional Information per Serving (% based upon Daily Values): Calories 220, Total Fat 10.5g, 16%, Saturated Fat 4g, 21%, Cholesterol 186mg, 62%, Sodium 188.5mg, 8%, Carbohydrate 22.5g, 7.5%, Dietary Fiber 4.5g, 17.5%, Sugar 6.5g, Protein 10g Copyright 2015 The Six O'Clock Scramble page 1 / 7

2 Pork Cutlets with Mushroom-Sherry Sauce Prep + Cook: 15 minutes # of Servings: 4 This simple, elegant meal will make your family feel like they are eating in a fine French restaurant! Serve it with Israeli couscous and steamed broccoli with lemon pepper seasoning. 1 Tbsp. butter or margarine 4 thin pork cutlets or use turkey cutlets or thin steaks, cut crosswise into 2 pieces 1/2 tsp. salt 1/4 tsp. black pepper Ingredients for side dish - Israeli (large grain) Couscous oz. Israeli (or regular) couscous 1 Tbsp. extra virgin olive oil (optional) Ingredients for side dish - Steamed Broccoli with Lemon Pepper Seasoning 1 lb. broccoli 1/4-1/2 tsp. salt-free lemon pepper seasoning, or to taste 2 shallots, finely chopped 8 oz. sliced mushrooms 1/4 cup sherry 1 tsp. Dijon mustard (use wheat/gluten-free if needed) 1 1/2 cups reduced-sodium chicken or vegetable broth (optional) 1/4 cup orange juice (optional) (If you are making the couscous, start it first.) In a large heavy skillet, preferably cast iron, melt 1/2 the butter or margarine over medium-high heat. Season the pork with salt and pepper to taste, and add it to the skillet. Cook it for 2 3 minutes per side until it is lightly browned (don t overcook or it will get rubbery). (Meanwhile, prepare the broccoli, if you are serving it.) Remove the pork to a plate and set it aside. Melt the remaining butter or margarine in the skillet, and add the shallots. Let them cook for 1 minute until they are fragrant, and then add the mushrooms. Cook them for about 3 minutes until they start to brown and shrink, season them with salt and pepper, then add the sherry and mustard. Continue cooking for 2 3 more minutes, and then add the meat and its juices back to the pan. Serve it immediately. Slow Cooker Directions: Combine the salt, pepper, sherry and mustard in the slow cooker, and stir until the mustard has (mostly) dissolved. Add shallots and mushrooms, then top with pork cutlets. Cook on low for 8-10 hours or on high for 4-5 hours. Do Ahead or Delegate: Cut and refrigerate the pork, chop the shallots, slice the mushrooms if necessary. Flavor Booster: Use spicy or grainy Dijon mustard in the sauce, and season the cutlets with extra black pepper. Tip: Avoid immersing mushrooms in water to clean them. They are like sponges and will absorb water if put in a bowl to soak. Some better alternatives are to clean them with a damp towel or a soft vegetable brush. Serve with Israeli (large grain) Couscous Prepare the couscous according to the package directions, using water, broth or bouillon. For a delicious (optional) preparation of Israeli couscous, heat the oil in a medium stockpot. Add the uncooked couscous and toast it in the oil until it is light brown, stirring frequently, 3-5 minutes. Meanwhile, in the microwave or another small pot, heat 3 parts broth and 1 part orange juice (use the total amount of liquid directed on the package). Add the liquid to the pot with the couscous, bring it to a boil, cover and simmer it for the directed amount of time, until all the liquid is absorbed. Remove it from the heat, stir the couscous immediately to loosen the grains, and cover it until you are ready to serve it. Serve with Steamed Broccoli with Lemon Pepper Seasoning Steam the broccoli florets or spears until tender, 5-8 minutes. Drain and season them with the lemon pepper seasoning, to taste. Nutritional Information Per Serving (% based upon daily values): Calories 310, Total Fat: 14g, 22%; Saturated Fat: 5g, 25%; Cholesterol: 115mg, 38%; Sodium: 420mg, 18%; Total Carbohydrate: 3g, 1%; Dietary Fiber: 0g, 0%; Sugar: 1g; Protein: 41g Nutrition with side dish(es): Calories 497, Total Fat: 15g, 23%; Saturated Fat: 5g, 26%; Cholesterol: 115mg, 38%; Sodium: 490mg, 21%; Total Carbohydrate: 41g, 14%; Dietary Fiber: 7g, 28%; Sugar: 3g; Protein: 50g Weight Watcher Points: 8 - Weight Watcher Points(+Sides): 13 Copyright 2015 The Six O'Clock Scramble page 2 / 7

3 Salmon or Arctic Char with Chili-Lime Spice Rub Prep + Cook: 20 minutes # of Servings: 4 A simple spice rub such as this one really livens up mild fish. This spice combination would also be great on chicken, and it works really well with the delicate flavor of Arctic char (a close relative of salmon that comes mostly from Iceland) or trout. Serve it with Sweet Potatoes with Gorgonzola Cheese and with simple mixed vegetables /2 lb. salmon fillet (preferably wild salmon) or Arctic char 1/2 tsp. chili powder 1/4 tsp. ground cinnamon Ingredients for side dish - Sweet Potatoes with Melted Gorgonzola 3 sweet potatoes 1/2 cup crumbled Gorgonzola cheese Ingredients for side dish - Simple Mixed Vegetables 3 cups frozen mixed vegetables such as carrots and peas 1 tsp. butter 1 tsp. brown sugar 1/4 tsp. salt 1 lime, (use half for juice and cut half into wedges for serving) 1/4 tsp. salt, or to taste Preheat the broiler and set the oven rack about 6 inches from the heating element. (Alternatively, bake the fish at 450 degrees.) Line a baking sheet with foil and lay the fish on top of the foil, skin side down. (Start the sweet potatoes now, if you are serving them.) In a small bowl, combine the chili powder, cinnamon, brown sugar and salt. Sprinkle the fillet with the juice of half a lime and then sprinkle and press the spice mixture evenly over the flesh of the fish (for picky eaters, leave some fish plain or very lightly coated). Broil the fish for minutes (or bake for 10-15) until the spice rub is browned but not blackened and the fish is cooked through in the thickest part of the fillet. (Meanwhile, prepare the vegetables, if you are serving them.) Remove the fish from the oven, cut it into 4 pieces, and serve it with the lime wedges. Slow Cooker Directions: Cut the fillet into pieces that will fit easily into the slow cooker, if needed. Place each piece of salmon on a piece of aluminum foil large enough to fold into a packet. Season with the lime and spice mixture as directed above, then close the packets around the salmon and place into the slow cooker, stacking as needed. Cook on low for 2-3 hours or on high for 1-1 1/2 hours, until the salmon flakes easily with a fork. Do Ahead or Delegate: Combine the dry seasonings, juice half the lime, cut the remaining lime half into wedges. Flavor Booster: Use spicy chili powder such as hot Mexican style or chipotle, and/or increase the amount of the spice rub to 1 ½ - 2 times than what is listed above. Tip: Arctic char is like a cross between salmon and trout. Like trout, it's slightly milder tasting than salmon, but when cooked has the coral color that's similar in appearance to salmon. Serve with Sweet Potatoes with Melted Gorgonzola Cook the sweet potatoes on top of a paper towel in the microwave for minutes, turning twice, until they are soft. (Alternatively, bake the potatoes in a 400 degree oven for 1 hour.) Meanwhile, preheat the broiler (the toaster oven works well if you are only making one or two). Cut the potatoes in half lengthwise and using a fork, press them down to flatten them some (just a little, not pancake flat). Sprinkle about 1 1/2 Tbsp. of the cheese on top of each half, put them on a baking sheet and under the broiler for about 2 minutes until the cheese is melted. Serve them immediately you can eat them with your hands like potato skins or of course with a fork and knife. Serve with Simple Mixed Vegetables Defrost the vegetables in the microwave or on the stovetop until they are just hot (don t overcook). Stir in the butter and salt and serve. Nutritional Information Per Serving (% based upon daily values): Calories 250, Total Fat: 11g, 17%; Saturated Fat: 2g, 8%; Cholesterol: 95mg, 32%; Sodium: 220mg, 9%; Total Carbohydrate: 1g, 0%; Dietary Fiber: 0g, 0%; Sugar: 1g; Protein: 34g Nutrition with side dish(es): Calories 446, Total Fat: 18g, 26.5%; Saturated Fat: 7g, 27%; Cholesterol: 114mg, 38%; Sodium: 567mg, 23.5%; Total Carbohydrate: 29g, 9%; Dietary Fiber: 5g, 17.5%; Sugar: 12g; Protein: 43g Weight Watcher Points: 6 - Weight Watcher Points(+Sides): 12 Copyright 2015 The Six O'Clock Scramble page 3 / 7

4 Pesto Vegetable Soup with Tofu or Chicken Prep: 15 minutes Cook: 20 minutes Total: 35 minutes # of Servings: 6 Serving Size: about 2 cups I served this on a night that Celia got her braces tightened so she was especially glad to have something soft and flavorful she could enjoy, and I was glad she was getting nourishment beyond pudding and popsicles. Recipe tester Nikki Wolf said, My oldest (8) made a face when he saw it but then really enjoyed it! Serve it with warm Italian bread and Microwave Baked Apples for dessert. 1 Tbsp. vegetable oil 4 carrots, sliced 4 stalks celery, sliced 1 small yellow onion, diced 15 oz. extra-firm tofu, drained and diced, or use 1 lb. chicken breast, diced Ingredients for side dish - Warm Italian Bread 1 loaf Italian bread 4 Tbsp. extra virgin olive oil (optional) Ingredients for side dish - Microwave Baked Apples 4 apples, such as Gala or Fuji 4 tsp. raisins 4 Tbsp. brown sugar 1/2 tsp. ground cinnamon, or to taste 28 oz. diced tomatoes, with their liquid 4 cups reduced-sodium chicken or vegetable broth 1/4 cup fresh flat-leaf parsley, chopped 1 Tbsp. basil pesto, or more to taste 4 tsp. butter or margarine 1 cup water 1 cup reduced-fat vanilla ice cream or frozen yogurt (optional) Heat a large saucepan or stockpot over medium to medium-high heat, and add the oil. When it is hot, add the carrots, celery and onions. Cook, stirring occasionally, until the onions are translucent, about 5 minutes, Add the tofu (if using chicken add it about 6 8 minutes before the soup is done), tomatoes and broth, cover it and bring it to a boil. Remove the cover and simmer the soup for minutes until the vegetables are very tender. (Meanwhile, warm the bread and assemble the baked apples, if you are serving them.) Stir in the parsley and pesto and let the flavors meld for about 1 minute before removing from the heat. Serve it immediately or refrigerate it for up to 3 days. Slow Cooker Directions: Place all the ingredients in the slow cooker, except the parsley and pesto and cook on low for 8-10 hours or high for 4-6 hours, until the vegetables are softened. Stir in the parsley and pesto and let the flavors meld for about 1 minute before turning off the heat. Do Ahead or Delegate: Slice the carrots, celery and dice the onion, drain and dice the tofu or dice and refrigerate the chicken, chop the parsley, or fully prepare and refrigerate the soup. Flavor Booster: Add 1 jalapeño pepper, seeded and diced, double the parsley, season the soup with freshly ground black pepper. Tip: I used to use large boxes of reduced-sodium broth for soup. Recently I've found a product I like even better, Better Than Bouillon organic soup bases (I've been using the vegetable base). It dissolves easily and is made from concentrated vegetables and other natural, flavorful ingredients, so it gives my soups a wonderful flavor and is more economical and space efficient. Serve with Warm Italian Bread Warm the bread in the oven at 300 degrees for about 5 minutes. Serve the bread with olive oil for dipping, if desired. For a delicious dip, stir grated Parmesan cheese, red pepper flakes and a touch of balsamic vinegar into the oil. Serve with Microwave Baked Apples Core the apples and peel the top 1/2-inch of the apple. In the core of each apple, put 1/4 of the raisins, brown sugar, cinnamon and butter, and pack it down with your thumb. Put the water in the bottom of a flat microwave-safe dish with sides, and put the apples right side up, in the middle of the dish. Cover the dish with plastic wrap, leaving a small space for air to escape. Microwave the apples on full power for 5-6 minutes, or until they are fragrant and soft to the touch (microwave oven cooking times vary). (Transfer the liquid in the bottom of the dish to a saucepan and gently simmer it on the stovetop for 2-3 minutes to thicken it, if desired.) Put the apples in small bowls, and pour a little liquid from the bottom of the dish (or saucepan) over each apple. Serve them hot, topped with the ice cream or yogurt, if desired. Nutritional Information Per Serving (% based upon daily values): Calories 173, Total Fat: 8g, 11.5%; Saturated Fat: 1g, 3.5%; Cholesterol: 0mg, 0%; Sodium: 307mg, 13%; Total Carbohydrate: 20g, 7%; Dietary Fiber: 4g, 16%; Sugar: 10g; Protein: 10g Nutrition with side dish(es): Calories 480, Total Fat: 15g, 22.5%; Saturated Fat: 3g, 13.5%; Cholesterol: 8mg, 3%; Sodium: 518mg, 22%; Total Carbohydrate: 81g, 28%; Dietary Fiber: 8g, 32%; Sugar: 46g; Protein: 15g Weight Watcher Points: 5 - Weight Watcher Points(+Sides): 13 Copyright 2015 The Six O'Clock Scramble page 4 / 7

5 Caribbean Quinoa, Corn and Mango Salad Prep + Cook: 30 minutes # of Servings: 4 Serving Size: about 1 1/2 cups This salad is so bright and colorful that it s a great one to bring to a party. I named it after the Caribbean because of its sunny colors and its traditional Caribbean flavors of mango, corn, curry and beans. Bonus points because it s vegan and high in protein and fiber! Scramble recipe tester Amy Stanley said her family loved this recipe and she suggests doubling it because you ll want to have leftovers. Serve it with Curried Cauliflower with Currants or Cranberries. 1/2 cup quinoa, preferably tri-color or red, (just because it s prettier) 1/4 cup extra virgin olive oil 1 lime, use juice and zest 1 tsp. freshly grated ginger, (use a zester or a grater) 1/2 tsp. curry powder 1 tsp. honey (optional) 1/2 tsp. salt 3/4 cup corn kernels, fresh, frozen or canned, (from 1 ear of corn if using fresh, steamed in microwave for 2 minutes in its husk) 1 mango, peeled and diced (about 1 1/2 cups) 15 oz. reduced-sodium canned black beans, drained and rinsed, or use 1 1/2 cups cooked black beans, 4-6 scallions, thinly sliced, (about 1/2 cup) 1 avocado, peeled and diced Ingredients for side dish - Curried Cauliflower with Currants or Cranberries 1 Tbsp. peanut or vegetable oil 1/2 tsp. salt 1/2 tsp. ground coriander 1 head cauliflower, cut into medium florets 1-2 tsp. curry powder, to taste 1/4 cup dried currants or dried cranberries (Start the cauliflower first, if you are serving it.) Rinse and simmer the quinoa in 1 cup of water until it is just tender, about 15 minutes (don't overcook it). Meanwhile, make the dressing by whisking together the oil, lime juice and zest, ginger, curry powder, honey (optional) and salt. In a medium serving bowl, combine the quinoa, corn, mango, beans and scallions. Stir in the dressing, and gently fold in the avocado. Serve immediately or refrigerate for up to 3 days (but wait to add the avocado until shortly before serving). Season with salt and pepper to taste. Do Ahead or Delegate: Rinse and cook the quinoa, juice and zest the lime, grate the ginger, prepare the dressing, steam the corn if using fresh or thaw the corn if using frozen, peel and dice the mango, slice the scallions, or fully prepare and refrigerate the salad (but dice and add the avocado right before serving). Flavor Booster: Add 1/8 1/4 tsp. cayenne pepper to the dressing, add 1 jalapeño pepper, seeded and diced, and/or 1/8 1/4 cup fresh chopped cilantro or mint. Tip: After scraping corn kernels into a bowl for salad, use the back of the knife to scrape the sweet juice off the cob right into the salad, as well. Serve with Curried Cauliflower with Currants or Cranberries Heat a large heavy skillet over medium heat and add the oil. Meanwhile, in a small bowl, combine the coriander, curry powder and salt. When the pan is hot, add the cauliflower, toss to coat it a bit with the oil, and then sprinkle the spices evenly over the florets, and toss again. Sauté it for about 5 minutes until the cauliflower browns in spots, then add 3 Tbsp. water and the currants or cranberries, cover, and steam the cauliflower for 10 minutes until it is tender when pierced with a fork. (Thanks to Scramble member Diana Molavi for the recipe suggestion.) Nutritional Information Per Serving (% based upon daily values): Calories 396, Total Fat: 21g, 32%; Saturated Fat: 3g, 14.5%; Cholesterol: 0mg, 0%; Sodium: 303mg, 12.5%; Total Carbohydrate: 47g, 15.5%; Dietary Fiber: 11g, 43%; Sugar: 10g; Protein: 10g Nutrition with side dish(es): Calories 460, Total Fat: 24g, 36%; Saturated Fat: 4g, 16.5%; Cholesterol: 0mg, 0%; Sodium: 527mg, 22%; Total Carbohydrate: 57g, 19%; Dietary Fiber: 14g, 55.5%; Sugar: 17g; Protein: 13g Weight Watcher Points: 11 - Weight Watcher Points(+Sides): 12 Copyright 2015 The Six O'Clock Scramble page 5 / 7

6 Pasta Shells with Zucchini, Leeks and Melted Cheese Prep + Cook: 30 minutes # of Servings: 8 Serving Size: about 1 1/2 cups This gem of a recipe is adapted from Cooking for The Cure, a wonderful cookbook created by some families in Bethesda, Maryland, to raise money for cancer research. Serve it with baby greens with sliced pear and pecans. 3 leeks, white and most of the green parts, thinly sliced 16 oz. small pasta shells (conchiglie) (use wheat/glutenfree if needed), or use cavatelli 2 Tbsp. extra virgin olive oil 2 zucchini, halved lengthwise and thinly sliced 3 Tbsp. fresh herbs, such as basil, oregano or sage, chopped, or use 1 tsp. dried basil and 1 tsp. dried oregano Ingredients for side dish - Baby Greens with Sliced Pear and Pecans 5-7 oz. baby salad greens 1 pear, sliced 1/4 tsp. crushed red pepper flakes (optional) 1 cup crumbled goat, feta, or shredded mozzarella cheese 1/4 tsp. salt, or to taste 1/8 tsp. black pepper, or to taste 1/2 cup roasted red peppers or marinated sundried tomatoes, drained and thinly sliced, or use sliced pancetta 4 tsp. pecans, coarsely chopped or broken and lightly toasted 2-4 Tbsp. vinaigrette dressing, to taste Soak the sliced leeks in cold water for a few minutes to remove any remaining dirt that may be clinging to the leaves. Drain them well. Meanwhile, cook the noodles according to the package directions until they are al dente. In a large heavy skillet, heat the oil over medium heat. Add the leeks and zucchini and toss them well. Cover the pan, reduce the heat to medium-low, and cook them, stirring occasionally for about 10 minutes until they are very soft. (Meanwhile, prepare the salad, if you are serving it.) Add the herbs, red pepper flakes (optional) and cheese to the leeks and zucchini and toss thoroughly until the cheese is mostly melted. Add the drained noodles to the skillet, toss thoroughly, season it with salt and pepper, and top it with the peppers, tomatoes or pancetta (optional). Serve it immediately. Slow Cooker Directions: Combine the leeks, zucchini, roasted red peppers or sundried tomatoes, oil, herbs and spices in the slow cooker and cook on low for 4 6 hours or on high for 2-3 hours. Add the cheese to the slow cooker 30 minutes before serving. Serve it with the pasta. Do Ahead or Delegate: Slice and soak the leeks, cook the pasta and store it tossed with a little oil to prevent sticking, halve and slice the zucchini, slice the peppers, sundried tomatoes or pancetta if using. Flavor Booster: Use the optional red pepper flakes, use the goat or feta cheese and sundried tomatoes or pancetta, and sprinkle the finished dish with hot pepper sauce, such as Tabasco. Tip: I m a huge advocate of using reusable bags for trips to the grocery store. When using these bags, a safety measure I recommend to prevent food poisoning and food borne illnesses, is to designate 1 or 2 bags for meat and poultry, and occasionally wash those bags. Serve with Baby Greens with Sliced Pear and Pecans Toss the greens with the pears, pecans and dressing. Nutritional Information Per Serving (% based upon daily values): Calories 330, Total Fat: 8g, 12%; Saturated Fat: 3g, 15%; Cholesterol: 10mg, 3%; Sodium: 350mg, 15%; Total Carbohydrate: 54g, 18%; Dietary Fiber: 4g, 16%; Sugar: 6g; Protein: 12g Nutrition with side dish(es): Calories 396, Total Fat: 12g, 17%; Saturated Fat: 3g, 16%; Cholesterol: 10mg, 3%; Sodium: 367mg, 16%; Total Carbohydrate: 63g, 21%; Dietary Fiber: 7g, 27%; Sugar: 11g; Protein: 13g Weight Watcher Points: 9 - Weight Watcher Points(+Sides): 10 Copyright 2015 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 4 carrots (3) 3 leeks (5) 2 shallots (1) 4-6 scallions (4) 1 small yellow onion (3) 4 stalks celery (3) 5-7 oz. baby salad greens (5a) 1 tsp. freshly grated ginger (4) 3 Tbsp. fresh herbs, such as basil, oregano or sage (5) 1/4 cup fresh flat-leaf parsley (3) 1 lb. broccoli (1b) Meat and Fish 1-1 1/2 lbs. salmon fillet (preferably wild salmon) or Arctic char (2) Shelved Items 1 loaf Italian bread (3a) 1/2 cup quinoa, preferably tri-color or red (4) oz. Israeli (or regular) couscous (1a) 16 oz. small pasta shells (conchiglie) (use wheat/gluten-free if needed) (5) 28 oz. diced tomatoes (3) 5 1/2 cups reduced-sodium chicken or vegetable broth (1a)(3) Spices 2 1/4 tsp. salt (1)(2)(2b)(4)(4a)(5) 1/4-1/2 tsp. salt-free lemon pepper seasoning (1b) * 1/4 tsp. crushed red pepper flakes (optional)(5) 3/8 tsp. black pepper (1)(5) Staples 1 tsp. butter (2b) 1 Tbsp. + 4 tsp. butter or margarine (1)(3b) 7 Tbsp. + 1/4 cup extra virgin olive oil (1a)(3a)(4)(5) 1 Tbsp. peanut or vegetable oil (4a) 1 Tbsp. vegetable oil (3) Refrigerated/Frozen Section 1/2 cup crumbled Gorgonzola cheese (2a) 1 cup crumbled goat, feta, or shredded mozzarella cheese (5) * 1/4 cup orange juice (optional)(1a) 15 oz. extra-firm tofu (3) 2 zucchini (5) 3 sweet potatoes (2a) 3/4 cup corn kernels, fresh, frozen or canned (4) 1 head cauliflower (4a) 8 oz. sliced mushrooms (1) 1 avocado (4) 2 limes (2)(4) 4 apples, such as Gala or Fuji (3b) 1 pear (5a) 1 mango (4) 4 thin pork cutlets or use turkey cutlets or thin steaks (1) 1/4 cup sherry (1) 15 oz. reduced-sodium canned black beans (4) 1/2 cup roasted red peppers or marinated sundried tomatoes (5) 1/4 cup dried currants or dried cranberries (4a) 4 tsp. raisins (3b) 4 tsp. pecans (5a) 3/4 tsp. ground cinnamon (2)(3b) 1/2 tsp. ground coriander (4a) 1 1/2-2 1/2 tsp. curry powder (4)(4a) 1/2 tsp. chili powder (2) 2-4 Tbsp. vinaigrette dressing (5a) 1 tsp. Dijon mustard (use wheat/gluten-free if needed) (1) 1 tsp. + 4 Tbsp. brown sugar (2)(3b) * 1 tsp. honey (optional)(4) 1 Tbsp. basil pesto (3) * 1 cup reduced-fat vanilla ice cream or frozen yogurt (optional)(3b) 3 cups frozen mixed vegetables such as carrots and peas (2b) Misc 1 cup water (3b) The above ingredients will make (1) = Pork Cutlets with Mushroom-Sherry Sauce, (1a) = Israeli (large grain) Couscous, (1b) = Steamed Broccoli with Lemon Pepper Seasoning, (2) = Salmon or Arctic Char with Chili-Lime Spice Rub, (2a) = Sweet Potatoes with Melted Gorgonzola, (2b) = Simple Mixed Vegetables, (3) = Pesto Vegetable Soup with Tofu or Chicken, (3a) = Warm Italian Bread, (3b) = Microwave Baked Apples, (4) = Caribbean Quinoa, Corn and Mango Salad, (4a) = Curried Cauliflower with Currants or Cranberries, (5) = Pasta Shells with Zucchini, Leeks and Melted Cheese, (5a) = Baby Greens with Sliced Pear and Pecans * - Includes ingredients that are optional. Copyright 2015 The Six O'Clock Scramble page 7 / 7