Makeahead breakfast idea: Banana Oatmeal Breakfast Bars are plenty sweet with no added sugar. As some of you know, I ve been on a mission to get most of the added sugars out of my family s diet, and I ve also been helping others do the same with a sugar cleanse support group on Facebook where we share ideas, recipes, and give each other encouragement (and consolation when necessary). I ve come to believe that added sugars, even natural sugars like honey, maple syrup, agave nectar and coconut sugar, cause sweets cravings and likely contribute to inflammation, disease and weight gain. On the other hand, according to my extensive research, naturally occurring sugars like those in fruit aren t contributors to these problems, at least in moderation, because of their fiber and other nutrients. I ve been developing some recipes that still hit that sweet spot when we need it, but don t have added sugar. These banana oatmeal bars are a big hit with kids and adults and make an awesome high fiber and protein breakfast, snack or healthy dessert. They re easy to make, and the batter tastes like a healthier version of chocolate chip cookie dough. A note about cocoa nibs they are unsweetened chocolate bits, and when you add them to sweet foods like bars, yogurt or smoothies, they give a rich chocolatey flavor and are healthy additions to your diet. If you can t find them at your healthier markets, you can order them online. If you don t mind a little sugar, you can use chocolate chips instead. Banana Oatmeal Breakfast Bars (dairyfree, glutenfree, no sugar added) Prep + Cook = 30 minutes 9 bars 3 very ripe bananas 2 cups old fashioned oats 1/2 cup unsweetened almond milk, or use any variety of milk you have 1/4 cup almond butter, or use any nut or seed butter 1/2 tsp. baking powder 1/2 tsp. salt 1 tsp. pure vanilla extract 1 tsp. ground cinnamon 2 3 Tbsp. cocoa nibs, or use mini chocolate chips, raisins or chopped dried apricots Preheat the oven to 350 degrees. Lightly grease an 8 x 8inch square pan with coconut oil or nonstick cooking spray. In a medium mixing bowl, mash the bananas using a potato masher or fork and stir in the remaining ingredients. Smooth the batter into the baking dish and bake it for 17 20 minutes until it is firm and starting to turn golden brown. Let it cool, cut it into squares and serve it immediately or store tightly covered for up to 3 days, or freeze the bars for up to 3 months. Nutritional Information per Serving (% based upon Daily Values): Calories 170, Total Fat 7g, 10.5%, Saturated Fat 1.5g, 6.5%, Cholesterol 0mg, 0%, Sodium 166mg, 7%, Carbohydrate 25g, 8.5%, Dietary Fiber 3.5g, 14%, Sugar 6g, Protein 4g Copyright 2016 The Six O'Clock Scramble page 1 / 8
Mango Chutney Chicken with Caramelized Onions Prep + Cook: 30 minutes # of Servings: 4 Serving Size: about 1 1/4 cup This succulent supper is inspired by a recipe from one of my cooking sheroes, Robyn Webb, the bestselling diabetes cookbook author of all time! It s based on a recipe called Caramelized Onion Chicken from her Diabetes Comfort Food Cookbook, but I gave it a little Indian flare by using mango chutney rather than raspberry jam. Serve it with a Curried Carrot Salad with Lime and Cilantro. 1 1/2 Tbsp. canola or vegetable oil 1 1/2 lbs. boneless, skinless chicken breasts, cut into 3/4 1inch pieces 1/2 cup mango chutney, or use a combination of chutney and apricot jam 1 1/2 tsp. fresh ginger, grated Ingredients for side dish Curried Carrot Salad with Lime and Cilantro 6 8 carrots, sliced 1 Tbsp. extra virgin olive oil 1/2 1 lime, juice only, about 2 Tbsp. 1/2 tsp. minced garlic, (1 clove) 1 Tbsp. red or white wine vinegar 1 Tbsp. reducedsodium soy sauce (use wheat/glutenfree if needed) 1 large yellow onion, halved and thinly sliced 3/4 tsp. curry powder 1/4 tsp. salt 2 Tbsp. fresh cilantro, finely chopped, or use parsley or mint or a combination (Prepare the salad first, if you are serving it.) Heat a large heavy skillet over mediumhigh heat, and when it is hot, add 1 Tbsp. of oil. When the oil is hot, add the chicken and sauté it for about 5 minutes, tossing occasionally, until it is almost cooked through. Remove it to a plate and set it aside. While the chicken is cooking, in a small bowl, combine the chutney, ginger, vinegar and soy sauce. Add the remaining oil to the skillet, add the onions, and reduce the heat to medium. Sauté the onions, stirring occasionally, until they are tender and well browned, 5 7 minutes. Add the chutney mixture to the pan with the onions and simmer it for about 2 minutes until the sauce is thickened (if it becomes too thick, add an additional Tbsp. of soy sauce or water). Add the chicken back to the pan and cook it until the chicken is cooked through, about 2 more minutes. Serve it immediately, seasoned with salt and pepper to taste, or refrigerate it for up to 3 days. Slow Cooker Directions: Omit the oil. Combine the chutney, ginger, vinegar and soy sauce in the slow cooker. Add the onions and chicken, stirring to combine well. Cook on low for 5 6 hours, or on high for 3 4 hours. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Cut the chicken and refrigerate, peel and grate the ginger, make the sauce, halve and slice the onion, or fully prepare and refrigerate the dish. Flavor Booster: Add 1/4 1/2 tsp. crushed red pepper flakes to the pan with the onions or sprinkle them on individual servings at the table. Tip: Looking for ways to use up your chutney? It s delicious as a sandwich spread, dabbed on top of a cracker with a creamy cheese, a glaze for meat, or tossed with sweet potatoes. Serve with Curried Carrot Salad with Lime and Cilantro In a microwavesafe bowl cover the carrots and cook them in the microwave for 2 3 minutes until tendercrisp (or steam them for 5 minutes on the stovetop). Meanwhile, in a small bowl combine the remaining ingredients. Toss the carrots with the dressing and refrigerate for at least 30 minutes and up to 3 days before serving. Nutritional Information Per Serving (% based upon daily values): Calories 353, Total Fat: 8g, 11%; Saturated Fat: 1g, 4%; Cholesterol: 99mg, 33%; Sodium: 565mg, 24%; Total Carbohydrate: 29g, 10%; Dietary Fiber: 1g, 2.5%; Sugar: 25g; Protein: 40g Nutrition with side dish(es): Calories 449, Total Fat: 12g, 17%; Saturated Fat: 2g, 6.5%; Cholesterol: 99mg, 33%; Sodium: 816mg, 34.5%; Total Carbohydrate: 45g, 15%; Dietary Fiber: 6g, 20%; Sugar: 32g; Protein: 42g Copyright 2016 The Six O'Clock Scramble page 2 / 8
Roasted Halibut with Balsamic Marinade Marinate Time: 30 minutes Prep + Cook: 25 minutes # of Servings: 4 I clipped this simply scrumptious recipe from The Washington Post Food section years ago. It s mild enough for kids but flavorful enough for adults. Serve it with bulgur wheat and Sugar Snap Peas with Cashews. 2 Tbsp. balsamic vinegar 2 Tbsp. extra virgin olive oil 1 tsp. minced garlic, (about 2 cloves) 1/4 tsp. salt 1/8 tsp. black pepper 1 1/3 1 1/2 lbs. halibut fillet, skin on, or use other thick white fish Ingredients for side dish Bulgur Wheat 1 1/2 cups bulgur wheat or use quickcooking brown rice 3 cups reducedsodium chicken or vegetable broth, or use water or combination or water and broth Ingredients for side dish Sugar Snap Peas with Cashews 1 Tbsp. extra virgin olive oil 1/4 cup unsalted cashews, chopped 8 oz. sugar snap peas, about 2 cups In a small bowl, whisk together the vinegar, oil, garlic, salt and pepper. Place the fish in a small baking dish, add the marinade and flip the fish to coat, finishing with the flesh side down. Cover and refrigerate it for at least 30 minutes and up to 2 hours. Preheat the oven to 425 degrees. Uncover the fish, flip it over so the flesh faces up, and bake it with the marinade until it flakes easily and is opaque throughout, 15 20 minutes, depending on the thickness of the fish. (Meanwhile, prepare the bulgur wheat and the sugar snap peas, if you are serving them.) Serve it immediately. Slow Cooker Directions: Marinate the fish as directed (marinating is not absolutely necessary if making this in the slow cooker alternatively you can pour the marinade ingredients over the fish in the packets). After marinating, remove the fish from the marinade, cut it into servingsized pieces, place each piece of fish on a separate piece of foil, and close the foil around the fish to make a packet. Place the packets in the slow cooker, stacking them on top of each other as necessary, and cook on low for 6 8 hours or on high for 3 4 hours. (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, make the marinade and marinate the fish in the refrigerator. Flavor Booster: Double the black pepper and serve the fish with fresh lemon wedges. Tip: Looking for added flavor with virtually no calories? Vinegar is a great choice. There are a wide variety of vinegars that can be a delicious addition to marinades, salad dressings and sautés. Vinegar has a long shelf life store it in your pantry for up to a year. Serve with Bulgur Wheat In a medium saucepan, combine the bulgur wheat and the broth or combination of broth and water. Bring it to a boil, cover, and simmer it for 15 minutes until tender. Or prepare quickcooking brown rice according to package directions, using the broth or water. Serve with Sugar Snap Peas with Cashews In a small skillet, heat the oil over medium heat. Add the snap peas and sauté them, stirring frequently, for 3 4 minutes. Add the cashews, sauté them for about 2 more minutes and serve. Nutritional Information Per Serving (% based upon daily values): Calories 173, Total Fat: 7g, 10%; Saturated Fat: 1g, 5%; Cholesterol: 37mg, 12%; Sodium: 233mg, 10%; Total Carbohydrate: 3g, 1.5%; Dietary Fiber: 0g, 0%; Sugar: 3g; Protein: 25g Nutrition with side dish(es): Calories 414, Total Fat: 15g, 22%; Saturated Fat: 3g, 13%; Cholesterol: 37mg, 12%; Sodium: 308mg, 13%; Total Carbohydrate: 42g, 14.5%; Dietary Fiber: 9g, 37%; Sugar: 5g; Protein: 33g Copyright 2016 The Six O'Clock Scramble page 3 / 8
Mediterranean Stuffed Peppers Prep: 30 minutes Cook: 30 minutes Total: 60 minutes # of Servings: 6 Subscriber Molly Thompson of Bozeman, Montana, asked me if I could update the recipe for the wonderful stuffed peppers that her dad used to make. The result is a healthy and elegant comfort food that you can make for a family dinner or company. Serve them with pita bread and Light and Airy Coconut Meringue Cookies for dessert. 6 medium bell peppers (any color) 1 Tbsp. extra virgin olive oil 1/2 large yellow onion, diced 1 lb. ground chicken, turkey, beef, or vegetarian ground "meat" 1/4 cup pine nuts (optional) 28 oz. crushed tomatoes Ingredients for side dish Whole Wheat or White Pita Bread 6 8 whole wheat or white pita bread (use wheat/glutenfree if needed) Ingredients for side dish Light and Airy Coconut Meringue Cookies 3 eggs, whites only (make sure there s no yolk at all in the whites) 1/8 tsp. salt 1 cup superfine sugar 2 tsp. dried Italian seasoning, or use 1 tsp. dried basil and 1 tsp. dried oregano 2 Tbsp. brown sugar 1/2 cup couscous 1 Tbsp. Worcestershire sauce 1/2 tsp. salt (optional) 1 1/4 cups unsweetened shredded coconut 1 tsp. pure vanilla extract Preheat the oven to 400 degrees. Slice the tops off of the peppers and scoop out the seeds and ribs (a grapefruit spoon works well). In a large pot, steam the peppers in about 1inch of water for 3 5 minutes, or microwave them on high heat for 5 7 minutes until they are slightly tender. Meanwhile, in a large heavy skillet, heat the oil over medium heat and sauté the onions, meat (if you are using vegetarian "meat", add it with the tomatoes) and pine nuts (optional) for 8 10 minutes, until the meat is no longer pink. Add the tomatoes, Italian seasoning, sugar, couscous, ½ cup water, and Worcestershire sauce to the skillet and simmer it for about 5 minutes until the couscous is tender. Stir in the salt (optional). Stand the peppers in a flat baking dish just large enough to hold them. Using a ladle or large spoon, fill the peppers with the meat sauce. If there is any extra filling, the peppers can overflow, or you can pour it around the bottoms of the peppers. (At this point you can proceed with the recipe or cover and refrigerate the peppers for up to 2 days before cooking.) Bake the peppers for about 30 minutes until they are tender and starting to wrinkle or brown at the tops. (Meanwhile, warm the pita and prepare the cookies, if you are serving them.) Remove the peppers from the oven and allow them to cool for about 10 minutes before serving, or refrigerate them for up to 3 days, or cover them tightly and freeze them for up to 3 months. Slow Cooker Directions: There's no need to precook the meat. Stand the peppers in the slow cooker after slicing off the tops and scooping out the seeds and ribs. In a medium bowl, mix together the onions, meat, pine nuts (optional), tomatoes, seasonings, sugar, couscous, Worcestershire sauce and salt (optional). Fill the peppers with the mixture, then gently pour the water around the base of the peppers. Cook on low for 6 8 hours or high for 3 4 hours, until the meat is cooked through and the peppers are tender. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Slice the tops off the peppers and remove the seeds and ribs, dice the onion, cook the ground meat mixture, stuff and refrigerate the peppers, or fully prepare and refrigerate or freeze the dish. Flavor Booster: Add minced garlic and/or red pepper flakes when sautéing the meat mixture. Tip: While green bell peppers are certainly good for you and 1 cup delivers 12% of your daily value of vitamin A, an equivalent serving of red bell peppers (which are actually just ripe green peppers) contains 104% of your daily value! Additionally, red peppers contain close to 11 times more betacarotene than the green variety. So, if in a position where you can choose any color bell pepper for your recipe, this is good to keep in mind. Red bell peppers can give you more bang for your nutritional buck! Serve with Whole Wheat or White Pita Bread Warm the bread either in the microwave for about 1 minute or wrapped in foil in a 300 degree oven for 8 10 minutes. Serve with Light and Airy Coconut Meringue Cookies Preheat the oven to 300 degrees. With an electric mixer, beat the egg whites and salt slowly at first until they are frothy, then turn the speed way up and whip them until they are shiny and form peaks when you lift the beaters. Add the sugar very slowly, beating Copyright 2016 The Six O'Clock Scramble page 4 / 8
constantly, until the peaks are stiff and glossy. With a spatula, gently fold in the coconut and vanilla. Drop the batter using two spoons onto greased or parchment or silicone lined baking sheets, trying to keep them in a puffy shape rather than flattening them. They don t need to be spaced too far apart because they hold their shape when you bake them. Bake them for 20 25 minutes until they are lightly browned. Tip: The eggs should be cold when you separate them, but ideally you should cover them and let them sit out for 30 minutes after you separate them and before you whip them. Nutritional Information Per Serving (% based upon daily values): Calories 240, Total Fat: 4g, 6%; Saturated Fat: 1g, 5%; Cholesterol: 30mg, 10%; Sodium: 240mg, 10%; Total Carbohydrate: 32g, 11%; Dietary Fiber: 5g, 20%; Sugar: 11g; Protein: 23g Nutrition with side dish(es): Calories 440, Total Fat: 8g, 11.5%; Saturated Fat: 4g, 12.5%; Cholesterol: 30mg, 10%; Sodium: 593mg, 24.5%; Total Carbohydrate: 71g, 24.5%; Dietary Fiber: 11g, 41.5%; Sugar: 16g; Protein: 31g Copyright 2016 The Six O'Clock Scramble page 5 / 8
Tortellini Tossed with Fresh Mozzarella Prep + Cook: 20 minutes # of Servings: 8 Serving Size: about 1 1/2 cups This authentic Italian pasta dish, first made for us by a young visitor from Milan, can be made with any type of pasta, but my family likes it with tortellini. Serve it with a green salad with mushrooms, onions and Parmesan cheese and with fresh blackberries. 16 oz. tortellini filled with pesto or cheese 1 Tbsp. extra virgin olive oil 1/2 yellow onion, diced (about 1 cup) 1 tsp. minced garlic, (about 2 cloves) 28 oz. whole tomatoes, with their liquid 1/4 tsp. crushed red pepper flakes (optional) 1/4 tsp. black pepper 1 1/2 tsp. sugar (optional) 8 oz. fresh mozzarella cheese, diced 1/2 cup fresh basil, chopped, or use 1 Tbsp. dried Ingredients for side dish Green Salad with Mushrooms, Onions and Parmesan Cheese 1 small head lettuce, chopped 1/4 cup shredded Parmesan cheese 1 cup sliced mushrooms 2 4 Tbsp. salad dressing, such as Annie's Naturals 1/4 1/2 red or yellow onion, sliced Goddess, ranch or Italian, or The Scramble's homemade ranch (see below) Ingredients for side dish Fresh Blackberries or Blueberries 1 2 pint fresh blackberries or blueberries Cook the tortellini according to the package directions. Meanwhile, in a large skillet, heat the oil over medium heat. Add the onions and garlic and sauté them for 5 minutes, stirring occasionally. (Make the salad now, if you are serving it.) Add the tomatoes, red pepper flakes (optional), black pepper and sugar (optional) (if using dried basil, add it now), and simmer it until the pasta is ready, using a wooden spoon or spatula to cut the tomatoes into smaller pieces while they cook. When the tortellini is done, drain it and put it in a large metal bowl. Toss it with the sauce. When the pasta has cooled for 2 3 minutes, add the mozzarella and fresh basil and toss it again. (This prevents the mozzarella from melting too much and getting stringy.) Serve it immediately or refrigerate it for up to 3 days. Slow Cooker Directions: Combine all ingredients except the tortellini, mozzarella cheese and fresh basil in the slow cooker and cook on low for 8 10 hours or on high for 4 5 hours. Add the cheese and basil to the slow cooker 15 minutes before serving. Serve over the cooked tortellini. (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 tortellini and toss with a little oil to prevent sticking, dice the onion, peel the garlic, combine the dry seasonings, make and refrigerate the sauce, dice and refrigerate the cheese, or fully prepare and refrigerate the dish. Flavor Booster: Use the red pepper flakes, extra basil and top the tortellini with freshly ground black pepper before serving it. Tip: Fresh mozzarella can usually be found in the deli department of supermarkets (usually soaking in water), or with gourmet cheeses. It has a milder taste and creamier texture than the shredded mozzarella that is sold in bags. Though more expensive, it s a great occasional treat. Serve with Green Salad with Mushrooms, Onions and Parmesan Cheese Combine the lettuce, mushrooms, onions and Parmesan cheese, and toss it lightly with storebought dressing of your choice, or The Scramble's homemade ranch dressing. Serve with Fresh Blackberries or Blueberries Serve it with 1 2 pints fresh blackberries or blueberries. Nutritional Information Per Serving (% based upon daily values): Calories 290, Total Fat: 10g, 15%; Saturated Fat: 5g, 25%; Cholesterol: 50mg, 17%; Sodium: 530mg, 22%; Total Carbohydrate: 34g, 11%; Dietary Fiber: 2g, 8%; Sugar: 6g; Protein: 15g Nutrition with side dish(es): Calories 400, Total Fat: 14g, 20%; Saturated Fat: 6g, 27%; Cholesterol: 52mg, 17%; Sodium: 769mg, 32%; Total Carbohydrate: 51g, 16%; Dietary Fiber: 11g, 41%; Sugar: 15g; Protein: 21g Copyright 2016 The Six O'Clock Scramble page 6 / 8
Incan Quinoa Delight Prep + Cook: 30 minutes # of Servings: 6 Serving Size: about 2 cups Faithful Scramble member Michele Houghton sent me her healthy and flavorful quinoa salad recipe. This dish would be ideal for a picnic or potluck, especially if you can find the Inca Red or tricolor quinoa, sold by Ancient Harvest, which makes the dish even prettier. Quinoa is an ancient Incan whole grain grown in South America, that is popular because it s so healthy and cooks quickly. If you haven t tried it yet this is a great way to dive in. You may enjoy the mixture folded into warm tortillas, too. Serve it with sliced avocados with lime. 1 cup quinoa (Inca Red if you can find it) 2 ears fresh corn, or use 1 ½ cups canned or frozen corn kernels 1/2 yellow onion, finely diced 1 bell pepper (any color), finely diced 1 tomato, diced 15 oz. reducedsodium canned black beans, drained and rinsed 4 oz. sliced black or kalamata olives, drained 1/4 cup fresh cilantro and/or chives, chopped Ingredients for side dish Avocados with Lime 2 4 avocados 1/2 lime, juice only, 1 2 tsp. 1/4 cup extra virgin olive oil 1 lemon, juice only, about 1/4 cup 1/2 tsp. salt 1/2 tsp. black pepper 1/4 tsp. garlic powder 1/2 tsp. ground coriander 1/2 tsp. ground cumin 1 tsp. honey (optional) 1/8 1/2 tsp. salt Rinse the quinoa in a fine mesh strainer. Combine the quinoa and 2 cups of water in a mediumsized heavy saucepan with a lid. Bring it to a boil, cover the pot, reduce the heat and simmer it for 10 minutes. (Meanwhile, slice the avocados, if you are serving them) Remove it from the heat and let it sit for 5 more minutes. Lift the lid and fluff the quinoa. Meanwhile, remove the kernels from the cobs, if necessary, and cover and steam them in the microwave or on the stovetop (no additional water is necessary) for 2 3 minutes. (No need to steam the corn if using canned or frozen.) In a large serving bowl, combine the onions, peppers, tomatoes, beans, olives, corn and cilantro and/or chives. In a large measuring cup or bowl, combine the oil, lemon juice, salt, pepper, garlic powder, coriander, cumin and honey (optional). Add the quinoa to the serving bowl with the vegetables and toss it all with the dressing. Serve it immediately or refrigerate it for up to 3 days. Do Ahead or Delegate: Rinse and cook the quinoa, remove the corn from the ears if using fresh, steam the corn if necessary, dice the onion, bell pepper and tomato, slice the olives if necessary, chop the cilantro and/or chives, juice the lemon, combine the dry seasonings, prepare and refrigerate the dressing, or fully prepare and refrigerate the dish. Flavor Booster: Add a diced jalapeño pepper to the quinoa with the other vegetables and double the dry spices. Tip: Cook at home if you're watching your waistline! According to the USDA, people consume an average of 135 more calories per meal when they eat at a restaurant. Serve with Avocados with Lime Peel and slice the avocados and sprinkle them with the lime juice and the salt (or mash the avocados, lime juice and salt to make guacamole). Nutritional Information Per Serving (% based upon daily values): Calories 290, Total Fat: 12g, 18%; Saturated Fat: 2g, 8%; Cholesterol: 0mg, 0%; Sodium: 410mg, 17%; Total Carbohydrate: 40g, 13%; Dietary Fiber: 7g, 28%; Sugar: 3g; Protein: 8g Nutrition with side dish(es): Calories 434, Total Fat: 25g, 39%; Saturated Fat: 4g, 17%; Cholesterol: 0mg, 0%; Sodium: 417mg, 17%; Total Carbohydrate: 48g, 15%; Dietary Fiber: 13g, 52%; Sugar: 4g; Protein: 10g Copyright 2016 The Six O'Clock Scramble page 7 / 8
Powered by TCPDF (www.tcpdf.org) Try www.thescramble.com. Use this promo code: GL30031 for $3 off of 3, 6 or 24 month subscription. TEAR OFF FOR A FRIEND! GROCERY LIST Produce 6 8 carrots (1a) 1 1/2 large yellow onions (1)(3) 1 yellow onion (4)(5) 1/4 1/2 red or yellow onion (4a) 1 bell pepper (any color) (5) 6 medium bell peppers (any color) (3) 1 tomato (5) 1 small head lettuce (4a) 1 1/2 tsp. fresh ginger (1) 1/2 cup fresh basil (4) 2 Tbsp. fresh cilantro (1a) 1/4 cup fresh cilantro and/or chives (5) 2 ears fresh corn (5) 8 oz. sugar snap peas (2b) 1 cup sliced mushrooms (4a) 2 4 avocados (5a) 1 lemon (5) 1 1 1/2 limes (1a)(5a) 1 2 pints fresh blackberries or blueberries (4b) Meat and Fish 1 1/2 lbs. boneless, skinless chicken breasts (1) 1 1/3 1 1/2 lbs. halibut fillet, skin on, or use other thick white fish 1 lb. ground chicken, turkey, beef, or vegetarian ground "meat" (3) (2) Shelved Items 6 8 whole wheat or white pita bread (use wheat/glutenfree if needed) (3a) 1 cup quinoa (Inca Red if you can find it) (5) 1/2 cup couscous (3) 1 1/2 cups bulgur wheat or use quickcooking brown rice (2a) 28 oz. whole tomatoes (4) 28 oz. crushed tomatoes (3) 3 cups reducedsodium chicken or vegetable broth (2a) Spices 1 3/4 2 1/8 tsp. salt (1a)(2)(3)(3b)(5)(5a) 2 tsp. dried Italian seasoning (3) * 1/4 tsp. crushed red pepper flakes (optional)(4) 7/8 tsp. black pepper (2)(4)(5) Staples 6 Tbsp. + 1/4 cup extra virgin olive oil (1a)(2)(2b)(3)(4)(5) 1 1/2 Tbsp. canola or vegetable oil (1) 1 Tbsp. red or white wine vinegar (1) 2 Tbsp. balsamic vinegar (2) 2 4 Tbsp. salad dressing, such as Annie's Naturals Goddess, ranch or Italian (4a) 1 Tbsp. reducedsodium soy sauce (use wheat/glutenfree if needed) (1) 1 Tbsp. Worcestershire sauce (3) Refrigerated/Frozen Section 1/4 cup shredded Parmesan cheese (4a) 8 oz. fresh mozzarella cheese (4) 1/2 cup mango chutney (1) 15 oz. reducedsodium canned black beans (5) 4 oz. sliced black or kalamata olives (5) 1 1/4 cups unsweetened shredded coconut (3b) 1 cup superfine sugar (3b) * 1/4 cup pine nuts (optional)(3) 1/4 cup unsalted cashews (2b) 1/2 tsp. ground coriander (5) 1/2 tsp. ground cumin (5) 3/4 tsp. curry powder (1a) 1/4 tsp. garlic powder (5) * 1 1/2 tsp. sugar (optional)(4) 2 Tbsp. brown sugar (3) * 1 tsp. honey (optional)(5) 3 eggs (3b) 1 tsp. pure vanilla extract (3b) 2 1/2 tsp. minced garlic (1a)(2)(4) 16 oz. tortellini filled with pesto or cheese (4) The above ingredients will make (1) = Mango Chutney Chicken with Caramelized Onions, (1a) = Curried Carrot Salad with Lime and Cilantro, (2) = Roasted Halibut with Balsamic Marinade, (2a) = Bulgur Wheat, (2b) = Sugar Snap Peas with Cashews, (3) = Mediterranean Stuffed Peppers, (3a) = Whole Wheat or White Pita Bread, (3b) = Light and Airy Coconut Meringue Cookies, (4) = Tortellini Tossed with Fresh Mozzarella, (4a) = Green Salad with Mushrooms, Onions and Parmesan Cheese, (4b) = Fresh Blackberries or Blueberries, (5) = Incan Quinoa Delight, (5a) = Avocados with Lime * Includes ingredients that are optional. Copyright 2016 The Six O'Clock Scramble page 8 / 8