Rotisserie Chicken or Chicken Breast…and how to Repurpose the Left Overs

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Rotisserie Chicken or Chicken Breast…and how to Repurpose the Left Overs

 

Rotisserie Chicken can be found at most groceries stores and is an easy way to have a hot meal for dinner with little to no effort.

 

Buy the Rotisserie Chicken or Chicken Breast

Carve and pair with Brocolli Slaw Salad

Top with Favorite Dressing

 

Repurpose the Leftovers Italian Panini/Quesadilla

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Ingredients:

Left over Rotisserie Chicken or Chicken Breast

Flat Outs

Jar of Spaghetti Sauce

Shredded Mozzarella Cheese

Butter or Non Stick cooking spray

 

Spray frying pan with non-stick cooking spray. If using butter put 1 TBS of butter in the pan. Set burner to medium heat. Add flat out or fold it. Leave for 2-3 minutes. Flip flat out. Slice chicken into thin strips and add to fold it. Top with shredded mozzarella and 2-3 TBS of spaghetti sauce. Let cook and toast open faced for 2 minutes. Fold over making a paninini and leave for another 2 minutes. Remove and done.

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Repurpose the Leftovers as a Ranch Wrap

 

Ingredients:

Left over Rotisserie Chicken or Chicken Breast

Flat Out or Fold Its

Baby Spinach

Light/Low Cal Ranch Dressing

 

Carve a fist size serving of the Chicken Breast. Place strips of chicken in the Flat Out or Fold It. Drizzle with ranch dressing. Add spinach or any other fresh vegetable and roll into a wrap.

 

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Eat by Color Pepperoni Chicken in a Crock Pot or Slow Cooker

Eat by Color Pepperoni Chicken in a Crock Pot or Slow Cooker

 

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Eat by Color Pepperoni Chicken in a Crock Pot or Slow Cooker is a great recipe that you can prep and freeze in advance.  Simply pull out of the freezer, let thaw and put in the crock pot.

 

1/2     cup    chicken broth

1 1/2  teaspoon     tomato paste

1/2    teaspoon     Italian seasoning

1/4    cup    black olives, sliced

1 1/2  ounces        turkey pepperoni slices (about 20), cut in half

1/2    cup    mozzarella, shred

4      each  chicken breast

 

Prep in Advance:

  1. Place chicken broth, tomato paste and Italian seasoning into a quart-size bag.
  2. Place olives and pepperonis into a quart-size bag.
  3. Place cheese into a snack-size bag.
  4. Place chicken into a gallon-size bag.

 

Cooking Day:

  1. Place chicken breast into crockpot and season with salt & pepper (not included)
  2. Place pepperoni and black olives on top of chicken.
  3. Cut corner off of sauce bag and squeeze evenly over chicken.
  4. Cook on low for 6 – 7 hours or on high for 3 – 3 1/2 hours.
  5. 10 minutes before serving, sprinkle cheese on top of chicken; cover and allow to melt.
  6. Using a slotted spoon, transfer chicken to plates and discard remaining liquid.

 

 

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Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author (all of his titles are available on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

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Eat by Color Chicken, Arugula & Butternut Squash Salad with Brussels Sprouts

Eat by Color Chicken, Arugula & Butternut Squash Salad with Brussels Sprouts

 

Per Serving (2 Cups): Protein 17g Carbs 18g Fat 12g

Ingredients You Will Need (6 servings)2 ¾ cups precubed butternut squash

2 ½ cups halved Brussels sprouts (or quartered if large)

1 teaspoon extra-virgin olive oil

¾ teaspoon salt, divided

1/8 teaspoon ground pepper plus ¼ teaspoon, divided

2 cups cubed cooked chicken (1/2 inch; about 10 ounces)

1 cup red grapes, halved

½ cup very thinly sliced red onion

1 5-ounce package baby arugula

¼ cup walnut oil or extra-virgin olive oil

2 tablespoons white-wine vinegar

2 tablespoons finely chopped shallot

2 tablespoons Dijon mustard

Directions to Deliciousness 1. Preheat oven to 425F. Coat a large rimmed baking sheet with nonstick spray.

2. Toss squash, Brussel sprouts, 1 teaspoon of olive oil, ¼ teaspoon salt and 1/8 teaspoon pepper in a large bowl. Arrange in a single layer on the prepared cooking sheet (reserve the bowl). Roast, stirring once or twice, until the vegetables are tender, 20 to 22 min.

3. Combine chicken, grapes, onion and arugula in the reserved bowl. Add the roasted vegetables and toss to combine.

4. Whisk walnut oil (or olive oil), vinegar, shallot, mustard and the remaining ½ teaspoon pepper in a small bowl. Pour over the salad and gently toss to combine.

 

 

 

 

 

 

 

 

 

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Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast FREE on Itunes (just search Get Fit and Live Healthy on Itunes).

 

On Amazon search for Eat by Color, Get Fit and Live Healthy, and Exercise Galore!

 

 

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Eat by Color APPLE and MUSHROOM STUFFED ACORN SQUASH

Eat by Color APPLE and MUSHROOM STUFFED ACORN SQUASH

 

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Easy, ready in an hour and the most comforting meal for fall. Apple, mushroom and sausage stuffed acorn squash will become your new favorite dinner!

 

Ingredients:

 

  • 2 medium acorn squashes
  • 2 TBSP butter + more if necessary
  • 1 lb salt + pepper pork sausage, casings removed can easily substitute lean group beef, turkey, or even chicken sausage
  • 1 large sweet onion
  • 3 cloves of garlic, minced
  • 2 large stalks of celery, diced
  • 1 medium apple, peeled, cored and diced
  • ½ lb cremini mushrooms, cleaned and sliced small
  • 1 TBSP fresh thyme leaves
  • ½ TBSP rosemary leaves, minced
  • 1 TBSP fresh sage leaves, minced
  • 1 large egg, beaten
  • salt and pepper, to taste
  • ¾ cup shredded white cheddar, mozzarella or gruyere cheese

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Cook:

  • Preheat oven to 400F
  • Cut squashes in half, remove the seeds and place on a baking dish, cut side down and roast for 30-45 minutes or until flesh is easily pierced. Remove from oven, turn the temperature down to 375F, flip over and allow to cool until you are able to handle it.
  • Meanwhile, heat a large, deep skillet over medium-high heat, cook sausage until browned. Remove sausage to a plate.
  • Add 1 tbsp of butter to the skillet along with the minced onion, celery and chopped apple. Add a generous pinch of salt and cook, stirring frequently until onion is translucent and apple is soft.
  • Add garlic and minced herbs and saute for 30 seconds.
  • Remove onion and garlic mixture to another plate or bowl.
  • Add remaining butter and mushrooms along with another pinch of salt. Cook, stirring every so often until brown and buttery, about 5-8 minutes.
  • Return onion/apple mixture to the skillet along with cooked sausage and all accumulated juices.
  • When squash is cool enough to handle, scoop out most of the flesh, leaving some in the skin for sturdiness.
  • Add squash flesh to the pan and stir until well incorporated. Taste, adjust salt and pepper.
  • mix in beaten egg and fill squash halves. You may have leftover filling- just add it to an oven safe dish.
  • Top with shredded cheese, return to the oven on the same baking sheet and bake for 15-20 minutes or until cheese is bubbly and brown.
  • Let stand 10 minutes before serving.
  • Eat hot with white wine and a cheesy Christmas movie.

 

Get MORE Eat by Color Recipes Here!

Eat by Color Chicken, Arugula & Butternut Squash Salad with Brussels Sprouts

This pairs well with the salad above.  img_8211

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author (all of his titles are available on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

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Eat by Color Cilantro Lime Crock Pot or Slow Cook Chicken

Eat by Color Cilantro Lime Crock Pot or Slow Cook Chicken

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Eat by Color Cilantro Lime Crock Pot or Slow Cook Chicken

Eat by Color Cilantro Lime Crock Pot or Slow Cook Chicken is a great meal that you can prep in advance and cook later.  It is great in tacos or as a meal with a couple of your favorite sides.  The best part is that this meal can be prepped in advanced and frozen to be cooked later. This means that on the busies of days you can have a fresh warm meal waiting for you and your family when you get home from the busy day.

Get more recipes here.

 

Ingredients:

 

4         each    chicken breast

2         each    limes, juiced

1         bunch cilantro, chopped

1         (16 oz) bag    corn frozen

1         teaspoon        garlic, minced

1/2    each    red onion, chopped

1         can      black beans, rinsed

1         teaspoon        cumin

salt & pepper to taste

 

Prep Day:

  1. Place all ingredients into a gallon-size bag.
  2. Freeze flat.

 

Cooking Day:

  1. Thaw.
  2. Place contents of bag into a slow cooker.
  3. Cook on LOW for 8 hours or HIGH for 4 hours.
  4. May serve with tortillas and favorite toppings.

 

Get more recipes here.

 

 

 

Stay up to date on the latest health, fitness, wellness, and nutrition by subscribing to this channel. Get recipes and learn how to make better food choices and stop dieting for good at EatbyColor.com. Connect with us on social media #EatbyColor @EatbyColor Facebook.com/EatbyColor

 

FitWorkz offers Eat by Color Nutrition counseling to DeKalb, Sycamore, Malta, Genoa and more. Eat by Color teaches simple easy to use methods to making better nutrition choices. Find out more today at EatbyColor.com.

 

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Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast FREE on Itunes (just search Get Fit and Live Healthy on Itunes).

 

On Amazon search for Eat by Color, Get Fit and Live Healthy, and Exercise Galore!

 

 

#EatbyColor FitWorkz.com EatbyColor.com #ProudlyDeKalb @FitWorkzDeKalb @LisaBrandt63

 

Eat by Color Seated Tuna Steak Recipe

Eat by Color Seared Tuna Steak Recipe

 

Eat by Color Seared Tuna Steak from EatbyColor.com

Eat by Color Seared Tuna Recipe from EatbyColor.com.  A nice break from the same old chicken and beef. Tuna. Living in the Midwest great fresh fish can be hit or miss. Much to my surprise the Tuna I bought was a great piece of fish.

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Ingredients:

Fresh Tuna Steak

Pepper Corns

Butter

Olive Oil

Soy Sauce

Pickled Ginger

Eat by Color Seared Tuna Steak IMG_7852Eat by Color Seared Tuna with Pickled Ginger and Soy Sauce

Not sure who would eat the tuna, I opted to buy one steak that weighed about 9oz (the rest of the fam had grilled chicken that we marinated in Italian dressing for 24 hours). Place 2 TBS of butter and 3 TBS of olive oil in a frying pan. I used a Lodge cast iron pan. Set burner to medium heat. Add peppercorns and allow the butter and oil to heat up and soften the peppercorns to soften. Note some of the pepper will pop. Add tuna steak. Cook for 2-3 minutes per side depending on how rare you like the center. Done. Remove steak from heat. Top with soy sauce and pickled ginger. This would pair well with our Baja Mango Salsa.

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Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

#EatbyColor FitWorkz.com EatbyColor.com Youtube #FitWorkzDeKalb FitWorkz.com

Incredible Out of the Box Eat by Color Salad Ideas

Out of the Box Eat by Color Salad, Chicken and Sweet Potato

Out of the Box Eat by Color Salad, Chicken and Sweet Potato

 

Incredible Out of the Box Eat by Color Salad Ideas will keep your meals from getting bored, stale, or old.  Check out the picture above.  Grilled chicken, Sweet Potato and Cucumber salad.  This took minutes to prep… plus the cook time and the grilled chicken was left over from the night before.

VeggettiThe Veggetti Pro is one of those late night as seen on TV items.  It is really useful and make it super easy to get creative with salads and sides.  I used this to make the Incredible Out of the Box Eat by Color Salad and sweet potatoes in my meal.

Ingredients

Sweet Potato

Left Over Grilled Chicken Breast

Cucumber

Vinegar

Olive Oil

Himalayan Sea Salt

Black Pepper

 

Wash the vegetables.  Use the Veggetti to spiralize the cucumber and sweet potato.  Cook the potato for 4 minutes in the microwave.  Then you can can fry in a small amount of oil in a frying pay or put in a waffle iron (that is what I did.)  With the cucumber put in a bowl, add a few tablespoons of vinegar (I used infused lemon ginger balsamic by Renee) and olive oil along with some salt and pepper.  Done.

 

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If you like this recipe you will LOVE some of our others.  Click here and we will email them over!

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

#EatbyColor FitWorkz.com EatbyColor.com Youtube #FitWorkzDeKalb

 

Baja Mango Salsa

Baja Mango Salsa

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Baja Mango Salsa, This is a great spin on Salsa. Best served with fish… we would have used it on Mahi Mahi or Wahoo…but living in the Midwest the pickings were crazy slim at the fish counter. So we used chicken. ☺

3 Mangos
2 Roma Tomatoes
1 Bunch of Cilantro
1 Fresh Lemon
1 Fresh Lime
Pink/Himalayan Salt
Optional
Red Onion (half)
Grapefruit (juice of ¼)

 

 

 

Wash everything. Dice the mangos and tomatoes. Chop the cilantro. Quarter each the lemon and lime. Combine everything in a large bowl and squeeze juice from lemons and limes. Let sit over night in the refrigerator. Use a topping on chicken or fish tacos. Can also be used with tortilla chips in place of regular salsa.

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

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Wasabi Dressing Flank Steak Salad Eat by Color

Wasabi Dressing Flank Steak Salad Eat by Color

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Link to full recipe here

http://eatbycolor.com/?p=1557

Ingredients

 

Flank Steak

Broccoli Cole Slaw

Shredded Carrots (yes they have these)

Wasabi Dressing (found in the health food market in Hyvee)

Spring Mix (Aragula, spinach, etc.)

1 Box of Quinoa

2 Cucumbers

2 Roma Tomatos

1 Medium Vadalia Onion

Olive Oil

Balsamic Vinegar

Sea Salt

Oregano

Crushed Black Pepper

 

Moctail with LaCroix

Fresh Mint

2 Limes

6 Cans of LaCroix Lime sparkling water

Crushed ice

 

Prepare the quinoa per instructions on the box. Cook the steak however ever you prefer. Grill, broil, or cook on the stove top to your desired finish. We did medium rare and prepped on the stove top. Toss slaw, carros, and spring mix. Slice steak thin and place on top of mixed vegetables. Apply wasabi dressing to your liking.

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Wash and peel cucumbers. Wash tomatoes. Peel onion. Chop, slice and dice all three. Combine and toss in a bowl. Top with balsamic, olive oil, dust with spices. Toss again.

wasabi 1

Muddle two or three mint leaves in each of 6 8oz glasses. Cut the limes and squeeze 1/3 of a lime into each class. Top with crushed ice and pour in the Lacroix.

wasabi 2

You now have the steak over mixed vegetables and two sides. The options to this are endless. Different steaks can be used as can chicken and possibly fix. The quinoa could be skipped for those eliminated carbs are controlling macros. Once again the only limit is the imagination.

 

We cooked this at the Hyvee in Sycamore Illinois. Follow us to find out when we will be back at Hyvee cooking again.

 

Interesting in learning how Eat by Color can help you? Click here an then the FREE consult.

 

Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

 

 

 

Over 900 Videos on our Youtube Channel!!!

 

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Cheesy Chicken and Rice Recipe, Eat by Color

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Cheesy Chicken and Rice Recipe, Eat by Color

Get the recipe here

http://eatbycolor.com/?p=1464

 

Ingredients

  • 1 lb boneless skinless chicken breasts
  • 1 (10.5 oz) can cream of chicken soup or cream of mushroom
  • 1 (8 oz) box Zatarain’s Yellow Rice Mix (or your favorite yellow rice)
  • 1 cup cheddar cheese, shredded
  • 1 (15 oz) can whole kernel corn, drained

 

Optional

1 onion, diced

1 green bell pepper, diced

Cheesy Chicken and Rice Recipe, Eat by Color is one of our favorite recipes.  A successful week of eating means food prep is a must! Planning and prepping meals is cost effective and has the biggest impact on whether or not you stay on track. No matter how busy, crazy kids schedules, mandatory overtime or whatever… Food prep is the secret sauce to not blowing your nutrition. So what is in the puc? Crock pot cheesy chicken andrice good for 2-3 meals for 2 adults, marinated in italian dressing chicken breasts to grill, round one of eggs. More reciepes at EatbyColor.com. Want the cheesy chicken and rice recipe? Drop your addy in the comments. ‪#‎iifym‬ is no peob as you can adjust any or all ingredients. Of course ‪#‎eatbycolor‬ you have it easier as there is nothing to count.

 

Instructions

Cheesy Chicken and Rice Recipe, Eat by Color is one of our favorite recipes.  Place chicken in the bottom. If using the optional pepper and onion… top with diced onion and green pepper. Pour soup on top of vegetables and place lid on top of slow cooker. Note you can can use frozen chicken and many do BUT most food folks suggest using thawed chicken. So thaw your chicken or buy fresh.

Cook on low for 5-6 hours or on high for 3-4 hours.

When you get home form work or about 30 minutes before the chicken is done cook the rice. Follow the direction on the box.

When chicken is finished cooking, shred the chicken using two forks and add in cheese, corn and rice. Mix and done.

 

Crock pots make life easy. Stock up on the ingredients for your favorite crock pot foods. Don’t buy one box of rice buy a couple along with cans of soup and load the freezer with frozen chicken. Once again being prepared will go a long way to helping you reach your goals.

 

More Recipes

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@fitworkzdekalb @eatbycolor #eatbycolor #proudlydekalb #iifym #fitmom #fitdad #fitkid #SSMF #beverlyinternational #bevnut #antidiet #flexibledieting

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

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Eat by Color Homemade Burgers with Farm Fresh Eggs

Eat by Color Homemade Burgers with Farm Fresh Eggs

Eat by Color Burgers 

 

So this week I was invited to speak to a KNPE class at NIU.  Very cool chance to share with the next group of young minds in our industry.  To my surprise the professor brought me a dozen farm fresh eggs for speaking.  Totally unnecessary but very much appreciated.  Farm fresh eggs are the bomb!  Taste and texture is much better than commercially produced.  Plus there is the extra health benefits of them.  I used a couple in burgers grilled last night.  And will be sharing some more great egg recipes with them this week.  Thanks Gail!

 

2 lbs of ground sirloin

2 eggs

1/2 cup of oatmeal

2 TBS of soy sauce

1 TBS of Perfect Pinch Garlic and Herb

2 TBS parmesan cheese

 

As a side I grilled some spinach in foil with olive oil and some sweet peppers (wash and put right on the grill.)

 

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF #beverlyinternational #bevnut #antidiet #flexibledieting #weighttraining #liftheavy

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

 

Youtube.com/fitworkzdekalb

High Protein Waffle Cakes

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Hi Protein waffle cakes.  Kids love these.  Combine some regular pancake mix with and egg and protein powder.  Better yet make a few dozen and freeze them to eat later.  This is not only less expensive but you can control what is in your kids breakfast.  Simple take from the freezer, drop in the toaster and eat.

Ingredients:

2-4 Scoops of Protein Powder

1 Egg

1/2-1 Cup of Pancake Mix

8-12 oz Water

Combine all ingredients in gravy or protein shaker.  The blender bottle works fabulous for this.  A thick consistency is desired.   Pour into waffle iron and Dunzo!

 

 

 

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

Foldit Left Over Chicken and Pepper Pizza

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Foldit Left Over Chicken and Pepper Pizza.  There are some many variations of high protein pizza using Foldit’s and Flat outs.  This is just one more using left over crock pot chicken and peppers.

Ingredients:

Left Over Chicken

4 Foldits

Left Over Multi Color Peppers (saute until soft if you don’t have left overs)

1 Bag of Cheddar and Mozzarella Cheese

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Preheat oven to 320-350F.  Place Foldit on pizza stone.  Stop with left over chicken, peppers and cheese.  Cook for 10-15 minutes.  Dunzo!

 

 

 

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

Double Potato Egg Bake

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Double potato egg bake with two types of potatoes, onions, and peppers.  Egg bakes are a great way to make breakfast for a few day via leftovers at one time.  Great to do on Saturday or Sunday morning.

Ingredients:

13 Eggs

1 Red Pepper

1 Vidalia Onion

2 TBS Butter

8 oz Sweet Potato

6 oz Fingerling Potatoes

1 Cup of Cheddar Cheese

Crack eggs and put in mixing bowl.  Whip or mix the eggs…same thing you would do if making scrambled eggs.  Wash, core, remove seeds, slice, and dice the pepper.  Saute pepper and onion in 1 TBS of butter.  Wash all potatoes, microwave potatoes.  Slice potatoes in thin strips.  Coat oven safe baking dish or cast iron frying pan.  Layer the potato slices on the bottom of the pan.  Place onions and peppers on top of the potatoes.  Pour eggs on top.  Top with cheese.  Back at 350F for 25-35 minutes.  Dunzo!

 

 

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

Crock Pot Italian Sausage and Peppers

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Crock pots make life easy.  Load up your meat, vegetables, and any other ingredients.  Turn on and let it cook all day while at work or ushering kids around.  Crock pot Italian sausage, peppers, and tomato sauce.  The best part is it is ready and warm when are you are ready to eat!

Ingredients:

2 Lbs Italian Sausage

4 Peppers (1 Green, 1 Red, 1 Yellow, and 1 Orange…hey that is what came in the package)

1 Jar of Spaghetti Sauce

Parmesan Cheese

Mozzarella Cheese

Wash the peppers, core, remove seeds, slice and dice.  Put peppers, sausage, and sauce in crock pot.  Set on low for 5-6 hours.  Go to work, run errands, or just plain live life.  Come back in 5-6 hours and your meal is ready.  Top with parmesan and or mozzarella.  Dunzo!

 

 

 

 

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

Loaded Taco Stuffed Pepper

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Loaded Taco Stuffed Pepper…A low carb spin on tacos.  Ditch the shell or tortilla and go low carb substituting peppers instead.

Ingredients:

2 Lbs Lean Ground Beef

2 Packets of Taco Seasoning

Cheddar Cheese

4-6 Large Bell Peppers

Sour Cream (or up the protein with plain Greek Yogurt)

Brown the lean brown beef.  Drain any fat, of course  you are using LEAN beef so there should not be much to drain.  Add the taco seasoning and water per packet instructions.  Return to low heat and allow to simmer.  Remove from heat.  Wash peppers and core removing the seeds.  Stuff peppers with cheddar cheese, taco meat, sour cream and your favorite condiments.  Dunzo!

 

 

 

 

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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

Shredded Chicken Ranch Tacos-Eat by Color Style

IMG_3027Shredded Chicken Ranch Tacos

Sometimes tacos get old and boring.  One way to spice that up tacos is to get creative.  Thinking out side of the box why not mix ranch and taco seasoning?  Here is a great way to to just that shredded chicken ranch tacos.  Plus since this is a crock pot meal it is one you can get started and come back in a few hours to a meal that is done and ready to eat.

 

 

 

Ingredients:

2 Lbs Boneless, Skinless Chicken Breast

1 Packet of Ranch Dressing Mix

1 Packet of Taco Seasoning

Chicken bouillon or Chicken Stock

Wash and put the chicken in the crock pot.  Dump the ranch and taco packets in.  Drop one bouillon cube in.  Add 1-1.5 cups of water.  Cook on low for 5-6 hours or until done.  When done the chicken will shred very easily.  Shred with spatula and fork.  Serve on your favorite taco shells.  We like to use fold-its instead of tortillas.

 

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Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

Baked Hard Boiled Egg Recipes-Eat by Color Style

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Baked, hard boiled eggs.  How can an egg be baked and hard boiled?  Great question.  Let’s take a step back.  Eggs are affordable source of protein.  Hard boiled eggs are also portable.  Portable protein sources make life convenient.  There are three problems with boiling eggs.  First a large pot of boiling water on top of the stove, a concern if you have small children.  Second having to watch the pot for boil over.  Third having to peel the shells that sometimes just do not want to come off the egg.  Baking the eggs provides all of the convenience of a hard boiled egg with out the three concerns listed above.

Method One on left above.  Preheat your oven to 350F.  Place the eggs into cupcake tins. Place tins in the oven and bake for 20-30 minutes depending on oven.

 

Method Two on the right above.  Preheat your oven to 350F.  Coat a cupcake tin with non stick cooking spray.  Crack the eggs and drop one egg per cupcake spot.  Place tin in oven and bake for 20-30 minutes again depending on oven.  This method eliminate problem three, having to peel the eggs.

 

 

 

 

 

 

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

Italian Sausage, Peppers, and Onions

IMG_3055Italian sausage, onions, and peppers.  In this recipe left over grilled Italian sausage was re-purposed.

Ingredients:

Left Over grilled Italian Sausage (4-6 Links)

4 Green Peppers

1 Vidalia Onion

1 TBS Olive Oil

1/2 Cup Mozzarella Cheese

Slice the sausage, peppers, and onion.  Place onions and peppers in sauce pan with the olive oil.  Sautee until the onions are browned.  Add sausage (remember it is already cooked in this case so you only need to warm it up.)  Satuee under low heat.  Add cheese.  Dunzo!

 

 

 

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

Unboring Sliced Chicken Tacos-Eat by Color Style

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Unboring, sliced chicken tacos.  These sliced chicken tacos were so good they were GONE before I could get pics.  So all you get is a pic of the chicken after the first few tacos were made and the recipe.

Ingredients:

2 Lbs Boneless, Skinless Chicken Breast

2 Packets of Taco Seasoning

Flatouts or Foldits

Sour Cream

1 TBS Olive Oil

1.5 Cups of Water

Use culinary scissors to slice the chicken breast thin.  Sautee chicken in olive oil.  Once the chicken is cooked (use a meat thermometer if you need too) add the taco seasoning and water.  Simmer and make sure the taco seasoning is thoroughly mixed with the chicken.  Dunzo!  We used the flatouts instead of tortillas and topped with sour cream.

 

 

 

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

Sliced Roast Beef and Egg Muffin-Eat by Color Style

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Sliced roast beef and egg muffin.  With a little imagination you can come up with great portable egg sandwiches like this.  Left over roast beef sliced thin.  Toasted, whole grain English muffin and scrambled eggs.  Combine and you have a portable high protein meal.

Ingredients:

1 lb Left over Roast Beef

6 Eggs

4 Whole Grain English Muffins

Cheddar Cheese

Butter

Slice left oveIMG_3091r beef thin.  Place in frying pan and warm up on low heat.  Remember the beef is already cooked so we are just heating it up here.

 

 

 

 

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Scramble the eggs…not going to explain this as I am assuming most can scramble eggs.  Toast the English muffins.

 

 

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Butter the muffins.  Place beef on muffin and top with cheese and eggs.  Dunzo!

 

 

 

 

 

 

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

Unboring Baked Chicken Parm with Italian Sausage Gravy Recipe-Eat by Color Style

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Unboring baked chicken parmesan recipe.  Simple way to make chicken fun again.

Ingredients:

2 lbs Boneless, Skinless Chicken Breast

1/2 Sweet, Ground Italian Sauasage

1 Diced, Vidalia Onion

4 TBS Parmesan Cheese

4 TBS Panko

1 Jar of your Favorite Spaghetti Sauce

1 TBS Olive Oil

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Preheat oven to 400F.  Brown the grown italian sausage and diced onion and set aside.  Wash the chicken.  Mix the parmesan and panko.  Dip and flip the chicken in the panko/parm mix.  Put olive oil in bottom of oven safe dish.  Place chicken in dish and dish in oven.  Back for 30-40 minutes.  In a sauce pan combine Italian sausage, onion and spaghetti sauce.  Saute’ and make a gravy.  Remove chicken from oven and top with gravy.  Feel free to top with more parm and even some mozzarella cheese.

 

 

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

Hi Protein Strawberry French Toast Recipe-Eat by Color Style!

Strawberry French Toast

Hi protein Strawberry French Toast recipe that you can make in minutes.

 

Ingredients:

1 Scoops Beverly International Strawberry (or any flavor)

1 Whole Egg

1 TBS Butter

Light/Low Cal/ or Zero Cal Syrup

3/4 Cup Almond Milk

3 English Muffins

 

Mix egg, UMP, and almond milk in a bowl or blender bottle.  Split the English muffins.  Pour mix in a bowl and dip the muffin halves in it.  Be sure to coat both sides.  Put butter in a frying pan…or use non stick cooking spray.  Cook the muffins like you would French toast.  They are done when they are starting to get crispy.

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

Unboring Effortless High Protein Oatmeal-Eat by Color Style

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Unboring Effortless High Protein Oatmeal-Eat by Color Style that takes minutes to make.  Most of us need an effortless breakfast option.  Here is a high protein option that you the night before.  It is also high in fiber and no one gets enough fiber as well as anti oxidants.

Ingredients:

2 Scoops Beverly International Vanilla UMP

1/2 Cup of Quick Oats

Frozen Berries

Put 2 scoops of UMP in a plastic bowl, add the oats, and then water until you have a thick almost past consistency.  Mix in some berries.  DONE!  Place in the fridge.  Overnight the berries will melt and the oats will absorb the water.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

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Unboring Cashew Crusted Halibut-Eat by Color Style

IMG_3066Unboring cashew crusted halibut looks gourmet and is easier to make that you think.  This Eat by Color recipe is pretty simple.  The hardest thing to locate for most will be fresh halibut.   I got lucky as a local family has a son that is exported fresh fish from Alaska to the Midwest.  I got a fair deal on fresh halibut.

Ingredients:

1 lb of Halibut Filets

2 Cups of Panko

8 oz of Cashews

Handful of Almonds (literally all I had left in the kitchen so I tossed them in to the mix :-))

4 TBS of Parmesan Cheese (I used the stuff in the green can as I forgot to buy some fresh)

1 TSP each of Rosemary, Thyme, and Oregano

1 TBS Butter

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Run the cashews and almonds through the food processor.  I used the pulse button and got carried away as I ended up with more a powder blend than a nice chunky mix.  Live and learn I guess.  Mix the panko, nuts, parmesan and spice in a bowl.  Wash the halibut.  Pour the panko nut mix onto a plate.  Mine was a bout a 1/4 inch deep on the plate.  Then press the fish onto the mix.  Flip and do the same thing.  Now there are some recipes that call for dipping the fix in eggs, milk, or some combo there of.  The way I did it was lower on calories and fat.  Since the panko nut mix stuck just fine to the fish I see no reason to do it any other way.

I melted 1 TBS of butter in a cast iron oven safe pot.  Heat the oven to 350.  Place fish in cast iron pot and bake for 15-20 minutes.  Since ovens vary you may need to bake longer or at a high temp.  The fish will flake apart when done.

Optional serve  with roasted red potatoes and a white sauce.

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

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Unboring Peanut Butter and Jelly Protein Shake-Eat by Color Style

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Unboring Peanut Butter and Jelly Protein shake.  This is even better than the PB and J you ate as a kid.  This protein shake takes moments to make and is HUGE and the yum scale.

Ingredients:

2 Scoops of Beverly International Ultimate Muscle Protein (UMP) Strawberry

8 oz of Frozen Mixed Berries with out Strawberries (black berries, blue berries, raspberries)

2 TBS Heavy Whipping Cream

1 TBS Peanut Butter

Add 2 scoops of UMP to a shaker bottle (we use and sell the blender bottle brand), add 2 TBS of Heavy Cream, pour in frozen berries.  I fill the bottle to the top with berries.  Then add water until the blender bottle if packed with berries, UMP, and water.  Shake…now it is going to be like shaking concrete.  Get a tablespoon, scoop out 1 TBS of peanut butter….mix the peanut butter into your concrete like mix.   Spend the next 10-20 minutes enjoying this high protein dessert.    This Unboring Peanut Butter and Jelly Protein Shake-Eat by Color Style is also loaded with anti oxidants and fiber from the berries.

***you can cut back on the heavy cream if you want to scale back on calories and fat!

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

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Unboring High Protein Greek Yogurt-Eat by Color Style

IMG_3140This unboring high protein greek yogurt is a great breakfast or snack.  Not only is the high protein Greek yogurt combo fast and convenient but it tastes incredible.  So great in taste that my 3 year old will ask for this as a snack.

 

Ingredients:

1 Cup of Plain Greek Yogurt

2 Scoops of Beverly International UMP (Cookies and Creme was used here…think Oreo ummm OREOS!)

Put 1 cup of Greek yogurt in a bowl.  Add two scoops of UMP.  Mix with a spoon than add water until you have almost a soft serve ice cream consistency.  Boom Done!

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

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Unboring High Protein Pudding with No Carbs-Eat by Color Style

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This is a play on an old favorite of the bodybuilding community.  More specifically by Rheo Blair the father of the protein powder industry.

So what is it?  A simple, fast, and easy high protein and low carb meal.  Consider it high protein dessert with no carbs.

Ingredients”

2 Scoops Beverly International Strawberry UMP

4 TBS Heavy Whipping Cream

4 Ultra 40…Liver Tabs :-)  Kind of a throw back not added to the mix.

Put two scoops of UMP in a bowl.  Pour in the 4 TBS of Heavy Cream.  Add a bit of water.  Mix…enjoy!

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

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Eat by Color Wahoo and Egg Bake Recipe

Lately I have been using my cast iron frying pan to make a variety of baked egg dishes.  Eat by Color high protein wahoo and egg bake recipe.  These are simple, fast, and leftovers are great the next day as well are portable.

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Ingredients:

  •  5 Eggs
  • 1 Cup of Shredded Cheese
  • 1/2 Vidalia Onion
  • Butter
  • Salsa
  • Sweet Potato
  • Leftover Grilled Wahoo
  • 1 Tortilla

Preheat oven to 350-400F, the ever popular disclaimer…cooking times and temps will differ with oven.  Chop, slice, and dice onion.  Coat frying pan with 1 TBS on low heat.  Brown onion.  While you are doing this bake a small or medium sweet potato.  Slice the sweet potato into thin slices.  Once the onions are browned remove the onion from the frying pan.

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Re-coat the frying pan with butter.  Place wahoo in bottom of the pan.  Then take and place the sliced sweet potato in pan covering the bottom the layering them on each other until they are all in the pan.  Top with onions and cheese.  Whip/beat the eggs in a bowl and pour over everything in the pan already.  Bake for 20-25 minutes.  I heated a flour tortiall in an uncoated frying pan.  Then used this to make a taco shell and stuffed some of the egg bake in it.  Dunzo!

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

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Eat by Color High Protein Egg Bake Recipe

IMG_2990Lately I have been using my cast iron frying pan to make a variety of baked egg dishes.  Eat by Color high protein egg bake recipe.  These are simple, fast, and leftovers are great the next day as well are portable.

Ingredients:

  •  5 Eggs
  • 1 Cup of Shredded Cheese
  • 1/2 Vidalia Onion
  • Butter
  • Salsa
  • Sweet Potato
  • Bad Ass FitWorkz Coffee Mug *optional*

Preheat oven to 350-400F, the ever popular disclaimer…cooking times and temps will differ with oven.  Chop, slice, and dice onion.  Coat frying pan with 1 TBS on low heat.  Brown onion.  While you are doing this bake a small or medium sweet potato.  Slice the sweet potato into thin slices.  Once the onions are browned remove the onion from the frying pan.

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Re-coat the frying pan with butter.  Places sliced sweet potato in pan covering the bottom the layering them on each other until they are all in the pan.  Top with onions and cheese.  Whip/beat the eggs in a bowl and pour over everything in the pan already.  Bake for 20-25 minutes.  Dunzo!
Would you like some more fast, easy Eat by Color Meal Recipes?

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

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Eat by Color Roasted Balsamic and Honey Chicken

 

Un-boring Eat by Color Roasted Balsamic Honey Chicken.  Once again a little creativity goes a long way to breaking up the same old same old with chicken.  Check out the spice section or if local hit The Olive Oil Experience.  The only limit to your options with chicken is your mind.

Roasted Balsamic and Honey Chicken

  • 2tsp Honey
  • 2tsp balsamic vinegar
  • 1 garlic clove
  • basil, salt + pepper
  • 2 chicken breasts

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

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Eat by Color Honey Glazed Chicken Recipe

 

 

Eat by Color Honey Glazed Chicken Recipe.  Up the taste on an old staple the chicken breast.

Honey Glazed Chicken

  • § 2 6oz skinless, boneless, Chicken Breasts
  • § 2 Tbsp. Dijon Mustard
  • § 2 Tbsp. Honey
  • § 2 Tbsp. Lemon Juice
  • § 1 tsp. fresh Rosemary

Mix all of the ingredients less the chicken breast.  Use a basting brush and coat the chicken breast.  Then bake or grill chicken just like you always do.   NOTE: Break out of the norm.  Add some spice.  Check out great local stores for spices.  For us The Olive Oil Experience has a never ending option of oils, spices, and seasonings.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

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Eat by Color Pumpkin Pecan Protein Cookies

 

Have that dessert and snack while staying on your Eat by Color plan.  The secret is in getting creative.  Here is a great Eat by Color Pumpkin Pecan Protein Cookie recipe.

Pumpkin Pecan Protein Cookies

  • 1/3 cup Vanilla Beverly International UMP Protein (31g)
  • 1 tablespoon coconut flour (7g)
  • 1/4 cup cooked pumpkin (62g)
  • 2 teaspoons coconut sugar (8g)
  • 1/8 teaspoon pumpkin pie spice (0.6ml)
  • a pinch of sea salt
  • 1/4 teaspoon baking powder (1.2ml)
  • 1 tablespoon chopped pecans (7
  • bake at 325 for 5 minutes

Mix all of the above.  You are looking for cookie batter consistency.  Put foil on cookie sheet, scoop cookie batter with a cookie scoop or spoon onto foil.  Bake.  Enjoy!

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor

Eat by Color Coconut Protein Pancakes

 

High protein and high taste breakfast options are possible.  Check out this Eat by Color Coconut Protein Pancake recipe.  Even the kids will like this one.

Coconut Protein Pancakes

  • 2 scoops Beverly International UMP
  • ¼ cup Coconut Flour
  • ½ cup Coconut Milk
  • ½ cup Egg Whites
  • ½ tsp Vanilla Extract
  • 1 tsp Honey

Combine all ingredients in bowl.  Whip and mix with a fork or whisk.  You want a thick pancake consistency.  Heat frying pan or griddle and make just like you would any pancake.  Enjoy!

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor

Eat by Color Chocolate Mocha Pudding Recipe

 

Dessert.  Normally a big no no when  you are trying to eat right.  Using a little of your imagination and some protein powder and you can indulge.  Here is a great high protein Eat by Color recipe for Chocolate Mocha Pudding.

Chocolate Mocha Pudding

  • 2 scoops of Beverly International UMP
  • ¼-1/2 cup of water
  • 3 tbsp heavy whipping cream
  • handful of coffee beans (ground or you can use coffee grounds)

Combine all ingredients in a bowl.  Mix with a spoon, chill and enjoy!

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor

Eat by Color Easy Quiche Recipe

If you’re looking for a recipe to take with to a holiday meal, or just want something different and nutritious, this is the one!  A great combination of protein, vegetables, and full of color and flavor, this quiche recipe is Eat by Color friendly and will keep you on track with your goals and lifestyle.

Ingredients:

1 cup chopped spinach or kale

1 small leek, chopped

4 oz. cherry tomatoes, halved

5 oz. turkey sausage, cooked and crumbled

7 eggs

1 cup milk (coconut milk works well)

4 oz cheese (your choice)

1 TBS grated Parmesan cheese

Fresh rosemary, chopped

Salt and pepper to taste

8″ pie dish

 

Directions:

Preheat the oven to 375 degrees.  Steam your kale or spinach for 3-5 min.  Mix your steamed greens, tomatoes, and leek.  Next, beat your eggs.  With your eggs, add the milk, cheese, rosemary, salt, and pepper.  Mix gently, and fold in with the steamed greens, tomatoes, and leek mixture.  Place in the oven, and bake for 30 minutes.  Take out of the oven, add the parmesan cheese, and back in the oven for another 20 minutes.  Enjoy!

Quiche

Would you like some more fast, easy Eat by Color Meal Recipes?

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

Eat by Color Chicken Surprise

This recipe is a favorite of mine and my husband.  It’s quick and easy to make so it makes a great weeknight meal plan.  The best part about this recipe is you can make as much or as little as you want, and you can add any spices or seasoning you want to make it your very own; hence why it’s called a “surprise”, because even if you use the same ingredients, it will taste a little different each time, but just as delicious as the previous time.  I make this once a week, but enough to last me all week; at least one meal a day.

Ingredients:

1 package fresh chicken breasts (I buy the big pack from Walmart: usually has between 6-8 chicken breasts in it)

Peanut, Grape seed, Olive, or Coconut Oil (amount will vary on how much chicken you’re making; 2 TBS per 6 oz of chicken is a good measurement)

Spices, seasonings, and/or herbs of your liking!  *Stick to Mrs. Dash seasonings if you can; also anything with spice is good!*

Minced garlic (optional)

Chicken Surprise 2

 

Directions:

Add in the cooking oil of your choice (peanut, grape seed, coconut, or olive oil) into a pan (I prefer using a wok but it’s not mandatory).  Cut your chicken breasts into cubes.  Add into your pan with your cooking oil.  Put on the stove and start it up.

Chicken Surprise 1

 

At this time, add in your minced garlic (optional).  Let the pan and oil heat up a bit, then you may stir your chicken around.  At this time, add in some of your spices and seasoning.  Let the chicken cook for a few minutes, then stir again.  Add a few more of your spices and seasonings, let it sit in the chicken for a few minutes, then stir again.  Repeat this process depending on how many spices and seasonings you are adding, and how much of each you are adding.  Don’t let the chicken cook too much otherwise it’ll dry out.  Once you’ve added everything you want, you are done.

I normally top this on a salad, and add some sliced almonds for a crunch.  The chicken also pairs well with brown rice, quinoa, sweet potato, and veggies.  A great way to incorporate chicken into your Eat by Color lifestyle!

Chicken Surprise 3

Would you like some more fast, easy Eat by Color Meal Recipes?

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

Pumpkin Muffins

All things pumpkin!  It’s a wonderful time of year to get your pumpkin fix/craving/favorite recipe, which ever you want to call it.  This recipe is awesome in that it really satisfies the pumpkin craving you seek, and it follows the Eat by Color guidelines.  It truly reminded me of a pumpkin pie.  So if you like pumpkin but don’t want all the additions that come with enjoying pumpkin pie, this is what you’ll want to make.

Paleo Pumpkin Muffins 1

Ingredients:

1 1/2 cups almond flour

3/4 cup canned pumpkin

3 large eggs

1 tsp baking powder

1 tsp baking soda

1/2 tsp cinnamon

1 1/2 tsp pumpkin pie spice (can substitute with allspice & nutmeg

1/8 tsp sea salt

1/4 cup honey

2 tsp almond butter

1/2 tbls melted coconut oil

Sliced almonds (optional)

Paleo Pumpkin Muffins 2

Directions:

Preheat the oven to 350 degrees.  Mix all your ingredients together.  You can choose whether to add the melted coconut oil in your muffin batter, or use it to line your muffin/cupcake tin if you do not have paper liners, or both.  Pour your batter in your muffin/cupcake tin, and bake for 25 minutes.  Cool and enjoy!

Paleo Pumpkin Muffins 3

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

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Blueberry Almond Muffins

With the fall season in full swing and winter approaching, you may be looking for those hearty baking recipes, but want to make sure you’re staying on track.  These blueberry muffins are a great alternative to what comes out of the box or store.  The greatest thing about the muffins is that they follow the Eat by Color lifestyle.

Ingredients:

1 1/2 cups almond flour

1 tsp baking soda

1 tsp baking powder

1 tsp vanilla extract

1 tsp ginger

2 tsp cinnamon

1/2 tsp ground cloves

2 tbsp almond butter

1/2 tsp nutmeg

3 eggs

2 tbsp coconut oil

2 ripe bananas

1/2 cup blueberries

Slivered almonds

Blueberry Almond Muffins

Directions:

Preheat the oven to 350 degrees.  Mix all ingredients together in a mixing bowl.  Put your muffin mix in a lined muffin tin.  If you do not have muffin liners, you can cover the tin in coconut oil.  Bake for 25 minutes.  Enjoy!

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

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Low Carb Pumpkin Pie Protein Pudding-Eat by Color Style!

IMG_1520Low Carb Pumpkin Pie Protein Pudding is a GREAT Eat by Color seasonal dessert you CAN indulge in!

Ingredients:

Beverly International UMP Vanilla

1 Can of Pure no Sugar added Pumpkin

Pure Ground Cinnamon

Nut Meg

Pumpkin Spice

All Spice

 

Open the can of pumpkin.  Scoop half of the can into a bowl.  Add two scoops of the vanilla UMP.  Add 1 tsp of each spice (to be honest I always dash the spice until I like the taste so go by your personal preference.)  Dunzo!

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

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Egg Muffin in Minutes Recipe-Eat by Color Style!

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Believe it or not the recipe for the egg muffin above took minutes to make.  EatbyColor.com is full of real life recipes.  Real life means fast, easy to make.  In this case not only is the egg muffin convenient but it is portable.

Ingredients:

1-4 Eggs

1 English Muffin

Cheese (if you are so inclined)

Black Pepper

IMG_2834Scramble the eggs, but before they set quit scrambling the.  You want an egg pancake if you will that will sit nicely between the top and bottom of your muffin.  Toast your english muffin.  Once the eggs are cooked place between the muffin halves, top with your favorite cheese.  Boom, wow, done…egg muffin in minutes!

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

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Carnival Squash Recipe-Eat by Color Style!

index This is carnival squash.  Probably the coolest looking of the squash….and yes the delicata is probably the best tasting.     What do you do with these things though?  Same as the rest of the squash.  Yes, their seeds are edible as well.

IMG_2894Ingredients:

1 Carnival Squash

1 TBS Butter

1 TBS Olive Oil

 

 

 

Wash the squash.  Cut and remove the seeds…save the seeds as you can bake and eat them too.  Melt butter in the microwave or better yet as the oven is warming to 350F set the butter in a bowl on top of the oven…it will melt in a hurry.  Mix the olive oil and butter.  Brush the oil and butter on to the squash.  Place the squash face down on a foil covered baking sheet.  Bake for 20-30 minute or until a fork can easily pierce the squash.  Remove from the oven and use a fork and spoon to remove the meat of the squash from the skin.  Done.  FYI my one year old LOVES this stuff and he ate most of it.

Would you like some more fast, easy, side dish Eat by Color Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

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Delicata Squash Recipe-Eat by Color Style!

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This is a great season recipe and is a great way to use seasonal vegetables like Delicata Squash.  I have to tell you the delicata squash is by far the best tasting.  Plus you can get uber crazy with presentation or what you may call cirucses…it is great tasting and fun.

Check it out…and make sure you pick up some squash before the season is over.  Oh and don’t forget about the kick but things you can do with the seeds…seeds from all varieties of squash are edible.

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IMG_2898Ingredients:

2-4 Delicata Squash

2 TBS Butter

1 TBS Olive Oil

Coarse Kosher Salt

Black Pepper

Parmesan Cheese

Wash the squash.  Slice into rings.  Melt the butter and combine with olive oil.  Brush oil and butter or better yet dip the rings into the butter olive oil combo.  Put foil on a cookie sheet.  Place rings on cookie sheet.  Place in over at 350-400F for 15-30 minutes or until soft and can be cut with fork.  Remove and dust with salt, pepper, and parmesan.

Would you like some more fast, easy, side dish Eat by Color Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

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Garlic Cauliflower Mashed Potatoes

You need to go low carb, but are craving the old fashioned meals, especially scratch made mashed potatoes (I can taste my grandma’s scratch made potatoes with small potato lumps and melted butter right now).  I saw this recipe and decided to try it, especially because I like cauliflower so much.  This is a GREAT alternative to the potato craving you may seek.  My husband even likes this; the one who is not all aboard with the “healthy alternatives”.  The best part, you only need 3 ingredients!

mashed potatoes 1

Ingredients:

1 large head cauliflower

1 32oz Chicken Broth (I use low sodium)

2 TBS minced garlic (equal to 4 garlic cloves)

Chives (optional)

 

Directions:

Separate the cauliflower into smaller pieces.  Put in a large stock pot.  Add your chicken broth.  If the broth does not cover the cauliflower pieces, add enough water to just cover the cauliflower.  Next, add in your garlic.

mashed potatoes 3

Turn on the stove to high/medium high and cover, letting the pot come to a slow boil.  Turn down the heat to medium/low medium, and let the cauliflower simmer for about 12 minutes, or until the cauliflower is tender.  You may need to vent the lid to prevent over-boiling.  Drain in a strainer.  You may save some of the broth/water/garlic when you’re straining (about 2 TBS), but I’ve found that there’s enough moisture in the cauliflower that you do not need to save any of the liquid.

mashed potatoes 4

Let it cool in the strainer a bit.  Then put the cauliflower and garlic remains into your food processor.  At this time, you may add the liquid you saved.

mashed potatoes 5

Lock the lid, and turn your food processor on high for a few minutes.  You may need to stop it and swirl it around a bit in order to get it completely processed.  If you didn’t add your liquid yet, and you feel it’s too dry, you may add some of it now and mix again.

mashed potatoes 6

You may add chives to this if you feel like you need to.  Otherwise, enjoy as is!  This serves approx. 4-5 people with 1 cup servings.

Would you like some more fast, easy, side dish Eat by Color Recipes?


This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

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Chocolate Protein and Peanut Butter Moose Poop-Eat by Color Style!

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Think outside of the protein shake.  No one says that you can not make high protein treats that are easy to make and taste great.  Take what we affectionately call “Moose Poop.”  These Chocolate Protein and Peanut Butter treats taste incredible, and yes resemble moose poop.

Ingredients:

4-5 Scoops of Beverly International UMP Chocolate

1 Cup of Slow Cook Whole Oats

1 Cup of Your Favorite Peanut Butter

1 Dash of Vanilla

1/4 Cookie Dasher (kind of like an old school ice cream scooper used to make cookies found at Bed, Bath and Beyond)

1.5 Cups of Water

Parchment Paper (not an ingredient but you will need it, I did not have any and used foil)

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Combine all ingredients in bowl.  A Kitchenaid or similar mixer will make this easier.  But you can burn some calories and use a whisk and a spoon.  Combine until oats are wet out…so no longer dry….   Cover a cookie sheet with the parchment paper, this prevents are pumpkin protein balls from sticking to the cookie sheet.  Then use the cookie dasher and scoop balls out onto the parchment paper.  Place in the freezer….lick the spoon and mixer beater parts….done.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Pumpkin Protein Balls-Eat by Color Style!

No one says that you can not make high protein seasonal treats that are easy to make and taste great.  Take the Pumpkin Protein Balls-Eat by Color Style!  These festive treats are delish and portable.

Ingredients:

4-5 Scoops of Beverly International UMP Vanilla

1-1/4 Cups of Slow Cook Whole Oats

1 Can of Pumpkin (make you get the can with no sugar added)

1 TBS of Heavy Whipping Cream

1/4 Cookie Dasher (kind of like an old school ice cream scooper used to make cookies found at Bed, Bath and Beyond)

Parchment Paper (not an ingredient but you will need it)

Combine all ingredients in bowl.  A Kitchenaid or similar mixer will make this easier.  But you can burn some calories and use a whisk and a spoon.  Combine until oats are wet out…so no longer dry….   Cover a cookie sheet with the parchment paper, this prevents are pumpkin protein balls from sticking to the cookie sheet.  Then use the cookie dasher and scoop balls out onto the parchment paper.  Place in the freezer….lick the spoon and mixer parts….done.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Great Seed Recipe from Squash-Eat by Color Style!

IMG_2857Did you know you can eat the seeds from more than just pumpkin?  Well you can.  Here is a great seed recipe from squash seeds.

  • Great source of fiber
  • Portable Snack
  • Rich in vitamins and minerals like folate, potassium, iron, calcium, and vitamin A
  • Seasoned with Limitless Spices and Salts

 

Ingredients:

Squash Seeds (from two or three acorn squash in this case)

Olive Oil

Kosher Coarse Salt

Pepper

Preheat the oven to 275 degrees F (135 degrees C). Line a baking sheet with parchment paper or aluminum foil.  After removing the seeds from the squash, rinse with water, and remove any strings and bits of squash. Pat dry, and place in a small bowl. Stir the olive oil and salt into the seeds until evenly coated. Spread out in an even layer on the prepared baking sheet.  Bake for 15 minutes, or until seeds start to pop. Remove from oven and cool on the baking sheet before serving.  My three year old LOVED these!

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Fall Apple Recipes your Kids will LOVE-Eat by Color Style!

IMG_2837Fall and just about everywhere in the country the apple selection is flat out awesome!  Here are two great Fall Apple Recipes-Eat by Color Style your Kids will LOVE!  Quick, easy, and great tasting.

Ingredients:

Apples

Cinammon

2-3 TBS Butter

Quick Oats

1/2 cup Brown Sugar (I used a sugar free blend of splenda and brown sugar)

Table Sugar

Recipe 1IMG_2838

This one is fast, easy, and lower on the carbs and sugar side.  Wash, peel and core two apples.  Quarter and half them.  Place on a plate.  Then dust with pure, ground cinnamon and sugar (take the carbs down further by using stevia, splenda, etc.)

 

 

 

Recipe 2

IMG_2861Wash, peel, core, and then slice thin two apples.  In a cast iron frying pan/skillet (you MUST use an oven safe frying pan/skillet) melt butter.  Preheat oven to 350 F.  Toss the apples slice in the butter.  Then top with the oats, 1 TBS cinnamon, and the brown sugar.  Toss and make sure the apples are all coated really well with butter and the spices.  Place the cast iron skillet into the oven for 20-25 minutes.  Remove, toss, and serve.

 

 

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This recipe is incredible.  For those wanting to watch carbs or macros more closely, cut out the oats and make sure to use a sugar free brown sugar (quite the oxymoron I know.)

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Acorn Squash Recipe-Eat by Color Style!

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The first of a couple seasonal squash recipes.  There are a ton of things you can do with squash.  Best part, the whole thing is edible…even the seeds (seeds will be in their own post and recipe.)  Before we get to the acorn squash recipe.  How about taking a look at getting the family out of the house this fall and moving.

This is a great time of the year to get out with the family and have some seasonal fun.  Check out Johnson’s farm.  Corn maze, pumpkins, animals, gords, local, and affordable.   If you have kids, involve them!  Kids love being outdoors doing fun fall stuff.  Don’t stop there.  Get them involved in the kitchen.  My daughter helped make the squash in this recipe.  She learned how to prep and make the dish…and that food does not have to come out of a box or a bag.

 

Ingredients:

1-2 Acorn Squash

Olive Oil

Salt (Kosher, course is best)
Black Pepper

Garlic Salt

Parmesan Cheese

IMG_2857Wash the squash.  Cut in half length wise.  Then use a large spoon to remove the seeds.  Remember keep the seeds because you can eat those too.

Preheat oven to 400.   Baste top and bottom of the squash with olive oil.  I used one of those fancy basting brushes.

Place face down on foil covered cookie sheet.  Put cookie sheet into the oven for 25-40 minutes.  They are done when soft and a fork or knife can easily push into them.

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Remove from the oven.  Flip over.  Dust with salt, pepper, and parmesan.  Even the skin is edible.

 

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The finished product if you will.  If you like the skin eat it.  If not use your fork or spoon and spoon out the soft inside.  Note: Even the one year old enjoyed these at dinner.

 

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Would you like some more fast, easy, side dish Eat by Color Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Healthy Protein Waffle Recipe-Eat by Color Style!

CaptureKids love these and so will you.  Healthy, protein waffles you can make at home.  Why buy them at the store?  Store bought are high in carbs, sugar, preservatives and price.  Why not teach your kids about healthy eating and get them involved in the kitchen?

 

 

 

 

Ingredients:

Beverly International UMP

Oatmeal or Pancake Batter

Strawberries

2 Eggs

Combine in a blender bottle….2 scoops of the UMP, 1 cup of the pancake batter (see box for instructions you are going to swap about half of the powder for UMP.)  Add water per box instructions.  Toss in both eggs.   Shake in the blender bottle.  You want a thick cake batter or cookie consistently poor into the waffle iron and you are done.  It is not uncommon for me to make 30 waffles and freeze most them.  Toss in the toaster and your kids have a great breakfast.

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Low Carb Sausage, Peppers, Mushrooms and More!-Eat by Color Style!

CaptureYou know that looks great!  Italian sausage, peppers, tomatoes, mushrooms, mozzarella…big on taste!  This low Low Carb Sausage, Peppers, Mushrooms and More!-Eat by Color Style…is fast and easy to prepare.  Plus it can be healthy if you use one of the lower fat sausages.

 

Ingredients:

Italian Sausage

Tomatoes

Onions

Mozzarella Cheese

Olive Oil

Balsamic Vinegar

MushroomsCapture3

Grill the sausage.  Wash the peppers and toss them on the grill too.  Grilled peppers are great tasting and easy to prepare.

 

 

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Slice your mushrooms, peel and slice the onion.    Saute the onions and mushrooms.

 

 

 

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Remove the peppers from the grill, core, slice and saute.

 

 

 

 

 

 

Slice a second onion to place over the mozzarella with a slice of tomato.Capture6

Remove the sausage from the grill, slice, and combine all of the vegetables in one frying or saute pan.  Simmer on low heat.  Serve, enjoy!

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Low Carb Steak and Sides-Eat by Color Style!

Capture2Here is a filling, fast, easy meal.  Steak and two sides.  Low carb, high fiber, big on taste, and “Eat by Color.”

Ingredients:

Steak (Strips, Filet, etc.0

Tomatoes

Cucumbers

Onions

Mozzarella Cheese

Fold It

Parmesan and Romano Cheeses

Oregano

Basil

Kosher Salt

Grill the steaCapture4ks to your liking.  Place foil on the grill and brush on some olive oil.  Toast the Fold Its.

 

 

 

Wash the vegetables.   Peel the cucumbers and chop both the onions and tomatoes.  Capture3  Put the vegetables in a dish and top with olive oil, vinegar, and dust with spice.  If you have a lid cover and shake…if not toss with a salad fork.  Place in the fridge.

Slice the mozzarella, another tomato and another peeled onion.  Remove the Fold Its from the grill.  Top with a slice each of mozzarella, Capturetomato, and onion.  Drizzle with oil and vinegar.  Dust with spices and cheese.

 

 

Would you like some more fast, easy Eat by Color Meal Recipes?

 

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Margherita Spaghetti Squash

If you are craving pasta or any type of noodle, but need to be eating vegetables, the spaghetti squash is your way of getting 2 in 1!  This recipe is a favorite at our house.  It’s a good way to feel like an Italian feast at your house.  Spaghetti squash is easy to bake so not a lot of ingredients are needed.  You can dress it up anyway you’d like.  The recipe used here is typical of what we do at our house:

Ingredients:

1 large Spaghetti Squash

1 TBS Olive Oil

1 Tomato, diced

Italian Seasoning

Shredded Parmesan Cheese

 

Directions:

Preheat the oven to 350 degrees.  Cut the top off of the spaghetti squash.  squash 1

 

Then split the squash in half length wise.  You’ll need to scoop the seeds out of the squash before baking it.

squash 2

Once you’ve done that, place in a Pyrex dish, or any other oven safe pan.  Drizzle the olive oil inside the spaghetti squash.

squash 3

Before placing the dish in the oven to bake, you need to flip over the squash, so it’ll cook flat side down.

squash 4

Set the timer for 40 minutes.  After your time is up, take the squash out of the oven.  Flip it back over, and with a fork, string apart horizontally the strands of the squash.  It should be effortless.  If it’s still a little tough, stick it back in the oven for another 5-10 minutes depending on toughness.  Once the squash has been stringed apart, leave it inside the shell for the next few steps.  Add in your diced tomato, Italian seasoning, and a sprinkle of shredded Parmesan cheese.  Put the squash back in the oven for another 5 minutes to let the cheese melt and to warm up the tomatoes.  When time is up, take it out and let it rest for a few minutes to cool.

squash 5

Take as much as you’d like for your meal.  To complete the meal, I make turkey meatballs so it’s a full on Italian dish that follows Eat by Color.  Enjoy!

Would you like some more fast, easy, side dish Eat by Color Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Low Carb Your Taco Recipe-Eat by Color Style!

IMG_0742 Low carb your taco by ditching the shell and tortilla.  How?  Replace them

 

with a pepper.  Up the protein of the classic

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taco by swapping plain greek yogurt for sour cream.  Yes, it just keep getting better with this one.

Ingredients:

2 Lbs of Lean Ground Beef

3-5 Peppers

Plain Greek Yogurt

Cheddar Cheese

Taco Seasoning

Wash the peppers, brown and drain the meat, add the taco seasoning per instructions on packet.  Core the peppers.  Put cheese in the bottom of the peppers.  Fill with ground beef.  Top with more cheese and yogurt.  Go nuts with salsa, hot sauce, guacamole.…and anything else you can think of!

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Crock Pot Chicken Enchilada Soup-Eat by Color Style!

aCaptureTell me that does not look good….heck yeah it does.  Here is the best part it is crazy EASY to make.  All you need is a crock pot or slow cooker.  Crock pot chicken enchilada soup “Eat by Color” style.

Ingredients:

2 boneless skinless chicken breasts (about 1 pound)
2 cups good-quality chicken stock
10-ounce can red enchilada sauce

2 (14-ounce) cans black beans, rinsed and drained, OK this is OPTIONAL!  Want lower carb ditch the beans.
1 (15-ounce) can whole-kernel corn**, drained
1 (4-ounce) can diced green chiles
2 cloves garlic, minced
1 white onion, peeled and diced
1-2 chicken bouillon cubes
1 teaspoon salt, or more/less to taste

Get Crazy Ingredients:

You can really get nuts here.  Go with what you have in the house already; chopped fresh cilantro, diced avocado, diced red onion, shredded cheese, sour cream, tortilla strips/chips.

Toss everything into the slow cooker.  Cook on low for 6-8 hours….or high for half as much time.  Top  with your favorite get crazy ingredients and boom you are done.

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Would you like some more fast, easy Eat by Color Meal Recipes?

 

 

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Rotisserie Chicken Wrap Recipe-Eat by Color Style!

IMG_0513How many times have you walked past one of these at the grocery store?  Probably every time at the store.  The rotisserie chicken is already cooked and ready to go.  You can do any number of things with one of these birds.  For the price and convenience they are a great lunch or dinner option…yes lunch!  If you work by a grocery store one of these birds can be lunch!  For less than a meal at a restaurant and less time too!

Shred the chicken…trim the skin and you will ditch most of the fat.  Put some olive oil in a frying pan.  Put the chick in the pan.  Add some of your favorite vegetables.  Saute and you have a meal.

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Once the vegetables are starting to soften call it done.  This also will make a great wrap.  Once again I am in the tank for the Fold It’s! 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Low Carb Chicken Stir Fry of Sorts-Eat by Color Style!

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Quick and easy.  Peppers, chicken, onions, sour cream.

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Low Carb Wrap-Eat by Color Style

IMG_0995Left overs can get mundane but they do not have to.   Sometimes eating the same thing a few days in a row can lead to  binging on something you really should not have.  Keep it interesting.  Here is one way to do that.  Turn that left over crock pot/slow cooker shredded chicken into an incredible wrap!

Ingredients:

Shredded Chicken (left over from crock pot meal)

Bag of frozen vegetables (left over as well)

Olive Oil

CaptureCombine chicken, veggies, and oil in sauce pan.  Saute.  Then get your flat out or fold it wrap and wrap it up.  Done!  Great tasting low carb wrap using left overs in minutes time!  Top with some cheese, hot sauce, or even guacamole!

 

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Peppers, Steak, Onions and Steak-Eat by Color Style!

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Steak is always great off the grill and an incredible source of protein rich in B vitamins, zinc and iron…things we do not get from poultry or fish.  Peppers, onions, tomatoes, and garlic make a great side.  This pairing can be enjoyed all year long and takes a short time to prepare.

Ingredients:

Steak (number of people you are feeding will dictate how much)

3 Green Peppers

1 Sweet Onion

Garlic

Olive Oil

3 Tomatoes

1 TBS Butter

Parmesan Cheese

 

Wash the vegetables.  Core the peppers and get ride of the seeds.  Cube or quarter the tomatoes.  Peel and chop the onion.  Put the steak on the grill and cook to your liking.  Mince the garlic and add vegetables, oil, and garlic to frying pan and sautee.  Grate some of the parm into a bowl this will be used to top the vegetables right before serving.  The butter slice thin and put the steak 2 minutes before taking off the grill….right before taking the steak off the grill dust with some of the parm.

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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Homemade Guacamole Recipe-Eat by Color Style!

IMG_1562Guacamole.  Most of the time when we hear that we think…chips, salsa, great Mexican food, an ice cold Corona, and maybe a margarita.  What we do not think of is a condiment.  Guacamole is a great healthy fat replacement for things like mayo.  Try it on a sandwich…you already know we are in the bag for flat out and fold its….or a wrap.  How about on a burger or chicken breast.

 

 

 

Ingredients:

  • 2 medium-size ripe avocados
  • 2 to 3 Tbs. fresh lime juice
  • 3/4 tsp. kosher salt; more to taste
  • 1/2 tsp. ground coriander (optional, if you do not have it skip it!)
  • Pinch ground cumin
  • 3 to 4 Tbs. chopped fresh cilantro
  • 1 tsp. minced fresh jalapeño (optional not everyone in my house will eat it with this)

Halve the avocados, pit them, and scoop the flesh with a large spoon into a small mixing bowl. Sprinkle the 2 Tbs. lime juice over the avocados, add the salt, coriander, and cumin, and use a wooden spoon to break up the avocados, stirring until they’re coarsely mashed. Stir in 3 Tbs. of the cilantro and the jalapeño. Taste and add more lime juice, cilantro, and salt as needed.

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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Low Carb Scrambled Egg Wrap-Eat by Color Style!

 

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Make those scrambled eggs portable using a flat out wrap.  Scramble a few eggs (keep the yolks or don’t up to you.)  Extras…cheese, salsa, sausage, bacon, peppers, hot sauce…extras are any of the previous or more that you can top your wrap with.  I actually quartered the flat out, then toasted two quarters at a time.  This makes it more a crunchy sandwich and less a wrap.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Low Carb and High Protein Fold It Pizza-Eat by Color Style

Capture4Low carb.  High protein.  High fiber.  Uses left overs.  Fast and easy to make.  Kids love them!  What more can you ask for?

OK.  I have mentioned the past that I love the Flat Out and Fold Its.  They rock.  High fiber, and they can be used to make just about anything.  Today, BBQ chicken pizza.Oh and yes the chicken was already cooked.  So great way to use up those leftovers in the oven or the toaster oven.

 

Ingedients

Chicken (left overs)

BBQ Sauce (get the low carb/sugar if you please)

Shredded Cheddar

Olive Oil

Fold It

Put foil on a cookie sheet, this saves time at clean up.  Coat the foil with olive oil.  Set oven to 350-375F.  Slice the chicken thin.  Place the chicken on the Fold It.  Spread some BBQ sauce.  Top with cheddar.  Cook for 12-15 minutes or until the Fold It is crispy.  Bonus you can control the BBQ sauce or go with low carb and go easy on the cheddar…this will drop the calories, carbs, and fat.

 

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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Low Carb Tomato and Spincah Salad-Eat by Color Style!

Capture3So what do you do with all of those tomatoes from the garden?  Get creative.  Spinach and tomato salad is quick and painless to make.  As a bonus you can use up a ton of that fall harvest from the garden.

Ingedients:

Cherry Tomatoes

Spinach

Olive Oil

 

IMG_1542Wash the tomatoes and spinach.  Quarter the tomatoes and combine with spinach in large bowl.  Top with olive oil.  Optionally top with fresh grated parmesan cheese, garlic, and crushed black pepper.  Done!

 

 

 

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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Low Carb Cucumber and Onion Side-Eat by Color Style!

IMG_1389Fast, easy.  Two words that describe this low carb side.  The options to this combo never seem to end.  This time…

Ingedients:

Cucumber

Sweet Onion

Olive Oil (try some infused oil from The Olive Oil Experience)

Vinegar (same as above go out on a limb and try something different)

Slice the cucumbers.  Wash them first of course.  Leave the skin on or peel them, up to you.  Slice and chop the onion. Combine bowl.  Add oil and vinegar.  Dash some salt and a little pepper and you are done.  Cover and place in the fridge for 15-20 minutes.

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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Low Carb Egg, Vegetable, Chicken, and Sausage Wrap-Eat by Color Style!

CaptureLow carb, egg, vegetable, sausage wrap.  Here is the best part.  I used left overs.  Better part this took no time to make AND it is highly portable to so great to eat on the on the go.  It is also a great spin on a wrap for lunch.

Ingedients:

Vegetables (left over broccoli, carrots, and cauliflower basically a California blend)

Grilled Sausage (left over)

Rice (quinoa or cous cous will work too and yes this was a leftover)

Grilled Chicken (another left over)

Flat Out Wrap (the flax flavor are my favorite.  I can not say enough about these they are high fiber and taste great)

Eggs

Olive OilIMG_1330

Toss everything except the wrap in to a flying pan with some olive oil.  Everything has already been cooked so just warm every thing up in the pan.  In a second frying pan scramble some eggs.  You can go two to three egg whites to one whole egg to drop the calories or macros if you are so inclined.

Add to a Flat Out.

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Top with salsa, hot sauce, or what ever floats your boat.  This is a great low carb, high protein, high fiber, vegetable, sausage, and chicken wrap!

 

 

 

 

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Unboring Low Carb Broccoli-Eat by Color Style!

IMG_1306Broccoli it really does net get any more boring than that.  The good news is that broccoli is fast and easy to make.  Plus it is EASY to make it unboring.

Ingredients:

Broccoli (fresh or frozen)

Italian Dressing (any brand is fine)

Steam the broccoli.  Remove from steamer basket, place in bowl and top with dressing.  You do not want to make broccoli soup.  Just enough dressing to add some flavor and to unboring the broccoli.  This is a great low carb side dish that will pair with almost any entree.

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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Low Carb Peppers Side Dish-Eat by Color Style

IMG_1304It is not that hard to drop the carbs from dinner or any meal.  It just takes a little creativity.  Now I am not saying that carbs are all bad, the fact is they are not.  BUT, we need to make sure we do not over eat them.

Ingredients:

Sweet Peppers (One Bag)

1 Sweet Onion

Olive Oil

Black Pepper

Garlic

 

Wash the peppers, I leave them with the stem and seeds until they are served.  Chop the onion and garlic.  Sautee everything in olive oil.  Dust with black pepper and add some fresh pressed garlic.

Done!  Great low carb side dish to about any dinner, any time of year.

Would you like some more fast, easy, side dish Eat by Color Recipes?

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Grilled Italian Sausage, Peppers, Onions and Garlic Eat by Color Style!

IMG_1042This is a great low carb take on Italian.  You do not always need pasta.  Swap the pasta in this case for the peppers.

Ingredients:

Italian Sausage

Peppers of all Colors

1 Sweet Onion

Garlic

 

 

Grill the sausage.  Then slice.  Sautee the vegetables, garlic, and sausage in olive oil.  Remove from heat and top with parmesan cheese.  Done!

 

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Feel free to go crazy and top with your favorite marinara sauce!  You can also swap chicken breast for the Italian sausage.

 

 

 

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Baked Vegetables-Eat by Color Style!

If you’re looking for a new way to cook vegetables, this method is quick, easy, and DELICIOUS!  Baking vegetables in the oven gives them a different taste it seems without adding any seasoning to them.  My husband and I have been making this frequently and we go through half the pan in one meal!  We pile the veggies high though, so this could serve a family of 4 if you put your portions to 1/2 a cup.

Ingredients:

Vegetables of your liking (Broccoli, cauliflower, and baby carrots are featured in this photo)

Extra Virgin Olive Oil

Baked Veggies before

Directions:

Set your oven to 450 degrees.  Slice your selected veggies to bite size pieces, and place them on a cookie sheet (you may need to put a non-stick spray on depending on the coating of your cookie sheet).  Spread out the vegetables so they’re in a single layer.  Drizzle the olive oil over top of the vegetables (it doesn’t need to be coated).  Place in the oven and set the timer for 45 minutes.

I like to flip the veggies over half way through the cooking time so they cook more evenly, but it is not necessary.  If you want some heat, add a small amount of Red Pepper Flakes after baking.

Baked Veggies after

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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Protein Popsicles, Eat by Color Style!

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Limits exist only in our mind.  The more creative we can get the less there are limits.  Not sure there is a place more true than when we look at food and food choices.  Sometimes it just takes a little creativity to keep eating healthy from getting boring.

Here is an example of that.  Protein popsicles.  There is no limit the options with these.  Plus…kids LOVE THEM!!!  Not only that but kids enjoy getting involved in making them.  This is a great way to start teaching kids how to make better food choices and that taste good treats don’t need to come out of a box or bag.

Recipe:

4 Scoops of Beverly International UMP (protein is NOT protein and Beverly is the Rolls Royce of the industry….tastes great….even my kids love it!)

4 TBS Heavy Whipping Cream

1 Cup Plain Greek Yogurt

Blend in a blenIMG_2769der or your favorite shaker cup.  Fill the popsycle molds and freeze.  Tomorrow you will have a great treat.   Each pair of popsycle is going to be around 200 calories and 20 grams of protein and a minimal amount of sugar. Compare this to the fat free, high in sugar store bought popsycles!

 

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Shish-Ka-Bob, original Dragobobs!

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Summer is coming to an end.  What better way to end summer than with the season favorite.  Shish-kabobs!  Better yet, the real-deal, original party in your mouth Dragobobs!  Never had them…click the link and get some.  They have been a favorite of the Chicago south side Hegewish neighborhood for decades.   How did I get them?  Well I know a guy…better yet the guy.  :-)

Ka-bobs are a great year round food, as long as you are willing to brave the elements.  This example is the original Dragobobs.  (You can also get them in chicken breast, if you want the healthiest option.)

Here is the prep…insider secret seek out the bamboo skewers as they do not splinter.

 

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I skewered some vegetables to go with the pork.  “My guy” said via text that my meat is too close together…whatever that means…and that it will cook a bit longer.    Normal cook time is about 15 minutes on medium or 350-400.  Apparently the skewing directions can be found HERE on their facebook page. 

 

After the grill the skewers get dipped in here (a mixture of olive oil and lemon juice…exact IMG_2787ratio I am not sharing), and then ready to eat.  The vegetables will also be basted with this before going on the grill.

 

 

 

 

 

 

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Easy Eat by Color Parmesan Crusted Potatoes

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Easy “Eat by Color” Parmesan crusted red potatoes are a great summer side.   These spuds, sausage, and a great side make for a very “Eat by Color” meal, in a short amount of time!

IMG_2734Red Potatos

Thyme

Parmesan Cheese

Garlic Salt

Salt

Olive Oil

Wash the potatoes.  In the interest of time and feeding an already really hungry framily…I nuked the potatoes for 6 minutes.  If time permits they could be cooked on the grill but be prepared to wait, and wait, and wait for them to be done.  Took them out, sliced them thin.  Put some olive oil in a cast iron frying pan and brought to heat.  I added the sliced potatoes, thyme (to taste or what looks like will taste great), dust with garlic salt and salt.  Sautee for a few minutes until the potatoes are soft and begin to take the hue of the oil.  Remove from heat and sprinkle Parmesan cheese on and toss with serving spoon.  Done in less than 15 minutes.

We hit Wiltse’s one of our local farmers markets.  They had great red potatoes, sweet corn, and a variety of peppers.   The tomatoes are from our garden.  We picked up a basket of the potatoes for a few dollars.

Here is what our entire meal looked like.

Mozzarella over tomatoes with oil and vinegar.

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Fresh sweet corn, brats, and Italian Sausage.

 

 

 

 

 

 

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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Uncle Bud’s Salmon, Sweet Potato, and Cucumber

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What is better in the summer than firing up the grill?  Grabbing a large bowl, harvesting some vegetables from your own garden and then firing up the grill.

Why Uncle Bud’s?  Because Bud turned me on to these great salmon filets.  :-)  This is a great meal that takes a half hour or less to prepare.  Grilled salmons and sweet potatoes with sides of cucumber in Greek yogurt, yes yogurt, and cucumber with cherry tomatoes.  Plus this is a great “Eat by Color” recipe that anyone can make.

Here is what you need:

 

2 Individual Marinated Salmon (number based on how man you are feeding)

Cucumbers (fresh from the garden)

Cherry Tomatoes (fresh from the garden)

Plain Greek Yogurt (I used Chobani)

Toasted Seasme Oil (I used a great toasted sesame oil from the Olive Oil Experience)

Balsamic Vinegar

Sweet Potato

Let’s start with the sweet potato.  I love potatoes off the grill.  The problem is it takes FOREVER for them to cook on the grill.  So I wash them, then nuke them for 5 minutes.  From there into some foil and onto the grill.

 

IMG_2683Next place the salmon on a sheet of foil and then the foil onto the grill.  Note the foil wrapped potato in the back ground.  The salmon I used was from one of the warehouse stores.  They come pre-marinated and are great because you can pull out how many you need from the freezer, let them thaw and then cook.  No need to season or anything.  Grill for 20 minutes or until fish will flake with your fork.

 

 

 

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Some of the vegetables from the garden today.  Notice I did not use all of them that I picked today.  They made for a great pic so what the heck.

Wash everything.  Slice and peel if you are so inclined the cucumber.  Slice the cherry tomatoes in half.

Combine the cherry tomatoes and cucumber in a bowl. Pour oil and balsamic over, cover with lid and shake.  If you do not have a lid mix with a large serving spoon.  Refrigerate until food comes off the grill.

 

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Take another cucumber.  Slice and put in bowl.  Top with 1 cup of Greek, Plain Yogurt.  This is a great way to up the protein content of your side.  It is a modern, high protein play on the old cucumber and sour cream recipe.
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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Zucchini “Eat by Color” Style

IMG_2650What do you do with all of the Zucchini that is ripening in the garden?

 

IMG_2651Get creative and grill zucchini boats!

 

 

 

 

 

Zucchini boats are a great low-carb side.  Here they are as a compliment to steak, corn on the cob, and green peppers.  All done on the grill.

 

The Boats

One large Zucchini

Panko (I had this from previous recipes)

Grated Parmesan Cheese

Italian or Greek Seasoning

Cherry Tomatos

Fresh Sliced Parmesan

Olive Oil

 

IMG_2653Cut the zucchini in half.  Use a spoon to core out the center.  Mix 1.5 cups of panko, seasoning, cheese.  Brush olive oil on the zucchini.  Put the zucchini on the grill face down for 8 minutes.   I used on vegetable grill basket but this is not necessary.  Remove zucchini from grill and fill with the panko mix.  Top with slice cherry tomatoes.  Slice cheese and put on top.  Place back on the grill until the cheese has melted and the zucchini is tender.

 

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smoresWhat better summer dessert than SMORES!  Yes, if you want something have it.  Even smores!  Plus this is a great way to engage the whole family in some outdoor fun together.

 

 

 

 
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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Eat By Color Easy Chicken For The Week!

shredded chicken ebc

Summer is a fun, yet busy time of the year. We are constantly on the go which makes grabbing food on the go happen probably more often than we’d like it to! I have found that by making this crock pot chicken on Sunday helps to keep me in check for the entire week! I like to throw lots of veggies to cook with the chicken for a quick, portable, pre-made, take along Eat By Color Meal. The other night I ate my healthy portion and added BBQ sauce to some for sandwiches for the rest of the family before we ran off to baseball. The possibilities are endless……

Staying prepared equates to you staying on track!

Ingredients
4 (4 oz) Chicken breasts
2 cups Chicken stock (or 2 chicken bullion cubes + 2 cups water)
Optional: Salt and pepper to taste, 1 pkt stevia, 1/4 tsp garlic powder, or any other seasoning of choice

Nutrition Breakdown
4 Servings (each serving yeilds 1/2 cup shredded chicken)
184 Calories per Serving
2 g Fat
0 g Carbohydrate
0 g Fiber
0 g Sugar
37 g Protein

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Eat By Color Salsa Chicken

salsa chicken ebc

This is one of my absolute favorite meals. Easy to make and so versatile you can use it in a number of different ways all week long!
Here are a few suggestions:
Serve as a wrap
Serve over brown rice
Serve in a salad
Use tortilla chips as a spoon
Just eat it cold and your protein and veggie servings are covered!

If you are doing once/week food prep, I suggest doubling the recipe. Because of the many meal options, this is also a wonderful dish to use at parties in place of the usual italian beef or pizza and so much better for everyone!

Minutes to Prepare: 5
Minutes to Cook: 6-8 hours on low
Number of Servings: 8

Ingredients
2 pounds (32 ounces) chicken breasts, boneless and skinless
1 cup salsa, homemade or purchased
1 cup petite diced canned tomatoes (choose low-sodium)
2 tablespoons Taco Seasoning
1 cup onions, diced fine
1/2 cup celery diced fine
1/2 cup carrots, shredded
3 tablespoons sour cream, reduced fat

Salsa Chicken is easy to make; just put all the ingredients in a slow cooker and let the machine do the work. There are infinite variations, and your family is guaranteed to like each one.
15 minutes to prepare; 6-8 hours of active cooking time
Makes 8 one-cup servings of chicken.

Place the chicken in a slow cooker. Sprinkle the taco seasoning over the meat then layer the vegetables and salsa on top. Pour a half cup water over the mixture, (do not us too much water! If chicken becomes too runny, place in a strainer for a bit) set on low and cook for 6-8 hours. The meat is cooked when it shreds or reaches an internal temperature of 165°F. When ready to serve, break up the chicken with two forks then stir in the sour cream.
Makes eight 1 cup servings.

MAKE YOUR OWN TACO SEASONING:

Makes 2 Tablespoons:
2 tsp hot chilli powder
1.5 tsp paprika
1 tsp onion powder
½ tsp sea salt
½ tsp garlic powder
½ tsp ground cumin
½ tsp oregano
¼ tsp freshly ground black pepper or to taste
1 pinch cayenne pepper (optional)
1 pinch red pepper flakes (optional)

This article is the courtesy of Raymond M. Binkowski former fat buy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.

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High Protein Lemon Coleslaw

lemon slaw ebc

I know I can’t be the only one who actually feels anxiety over attending events where your meal is out of your control! Many times I bring my own food, but that seems to draw attention to the fact that I am trying to lose weight and quite honestly makes me feel like everyone is now watching anything that I eat. Paranoia? Possibly, but I’m sure many of you have had similar experiences.

I am arming myself with a secret weapon…….The Dish To Pass. Doesn’t matter if it is required or not, don’t even ask….just bring something! Having a healthy side dish that you know fits into your Eat By Color nutritional plan will allow you to enjoy whatever meat is being offered and a side without throwing up the “I’m trying to lose weight” banner, keep you on track and most hosts are usually appreciative of any goodies a guest brings.

The great thing about slaw is that it has cabbage.  Cabbage is a super food that none of us get enough us.

Lemon Coleslaw

Ingredients

2 tablespoons Plain Greek Yogurt (this is a great way to up your protein in cole slaw, replacing sour cream in many recipes with greek yogurt is a simple way to up the protein)
2 teaspoons low-fat mayonnaise
1 tablespoon finely grated fresh lemon zest
4 teaspoons fresh lemon juice
1 teaspoon sugar
3 tablespoons water
1/4 teaspoon salt
1/8 teaspoon black pepper
1 lb purple cabbage, thinly sliced (4 cups)
2 carrots, cut into julienne strips or coarsely grated
1 bunch scallions, thinly sliced diagonally (1 cup)
1/2 cup chopped cilantro
Directions

Chop all of the vegetables or use your food processor. Whisk together sour cream, mayonnaise, zest, lemon juice, sugar, water, salt, and pepper in a large bowl until sugar is dissolved.
Add cabbage, carrots, scallions, and parsley and toss well. Chill, covered, 1 hour to allow flavors to develop. Season with salt and pepper.

Would you like some more fast, easy, side dish Eat by Color Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

Eat By Color Zucchini Chips

zucc chips ebc

Cold, rainy days trigger the worst munchies! Here’s another craving buster! Shoot us some feedback if you try these!  This zucchini recipe is fun and makes for a great snack.  Pair this with the “Eat by Color” red pepper hummus recipe found here and you have a great snack just in time for the games this fall!

Remember! Please like or share to keep these awesome recipes showing up on your newsfeed!

Zucchini Chips

Cut a zucchini into thin slices and toss in 1 Tbsp olive oil, sea salt, and pepper. Sprinkle with paprika and bake at 450°F for 25 to 30 minutes. Using paprika not only to flavor this healthy snack, but also to boost your metabolism, reduce your appetite, and lower your blood pressure.

Would you like some more fast, easy, side dish Eat by Color Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Eat by Color Loaded Cauliflower

loaded cauliflower EBC

We wouldn’t recommend this as an everyday dish, but if you are crazily craving a plate of loaded potato skins, this veggie dish might be just what you need to keep it cleaner and not go on a binge!  This is a great lower carb side.  Combine with a protein and you have a great Eat by Color meal!

Replacing the sour cream, mayo, bacon and cheese with a lighter version will help keep this under control and still satisfy!

LOADED CAULIFLOWER

Ingredients:

1 large head of Cauliflower cut into bite size pieces (approx 6 cups)
6-8 strips of bacon cooked and crumbled (Cooked in oven at 400° for 20 mins)
6 Tbs chopped Chives
1/2 cup Mayonnaise
1/2 cup Sour Cream (swap Plain Greek Yogurt and drive up the Protein Contest of this dish)
2 cups Colby Jack Cheese ( may use cheddar)
8 oz container sliced mushrooms

Directions:
Preheat oven to 425°
In a large pot boil water and cook Cauliflower for 8 – 10 minutes, drain and let cool.
In a large bowl combine sour cream, mayo, 1/2 of crumbled bacon, 3tbs chives, 1 cups of cheese, mushrooms and cauliflower and mix well… place in baking dish and cover with remaining 1 cup of cheese and rest of bacon crumbles. Bake for 15-20 minutes until cheese is melted. top with remaining 3Tbs chives and serve.
ENJOY!!!!

Would you like some more fast, easy, side dish Eat by Color Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Eat By Color Red Pepper Hummus

red pepper hummus ebcRed Pepper Hummus

A great “snack lunch” alternative! High in vegan protein and very tasty. The hardest part of this recipe was locating Tahini! A fresh, easy treat, so much better tasting and better for you than store bought! No preservatives and no sodium, just yum!

Original recipe makes 2 cups
2 cloves garlic, minced
1 (15 ounce) can garbanzo beans, drained
1/3 cup tahini
1/3 cup lemon juice
1/2 cup roasted red peppers
1/4 teaspoon dried basil

HINT: I am told the secret to a great hummus is to run your food processor after you add each ingredient.

 

Would you like some more fast, easy, side dish Eat by Color Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

 FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

 

 

Eat By Color Egg White Pancakes

oatmeal pancakesOatmeal & egg white pancakes. They say once you try these, you will never go back. Tastes like French toast!  High protein pancakes Eat by Color Style!

Ingredients:
6 egg whites
1 cup rolled oats, dry
1 cup cottage cheese
2 teaspoons sugar
1 teaspoon cinnamon
1 teaspoon vanilla

Instructions:
In a blender, blend all ingredients until smooth. Heat a griddle or large non-stick skillet over medium-low heat. Spray with non-stick cooking spray. For each pancake pour 1/4 cup of batter onto griddle. Flip when they start to bubble. Cook until golden brown. Repeat with remaining batches, spraying the griddle as needed. Makes about 10 pancakes.

Number of Servings: 3

Nutritional Info Per Serving:
181 Calories, 2.7g Fat, 10mg Cholesterol, 361mg Sodium, 20g Carbs

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

 FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

 

 

Blackened Chicken Breast Over Cilantro Lime Quinoa with Greek Yogurt Avocado

avocadoc chicken ebcBlackened Chicken Breast Over Cilantro Lime Quinoa with Greek Yogurt Avocado Puree

Ingredients:
2 boneless skinless chicken breasts
½ teaspoon paprika
¼ teaspoon pepper
¼ teaspoon onion powder
¼ teaspoon cumin
1 teaspoon olive oil
2 cups low sodium chicken stock
1 cup quinoa
Juice and zest from two limes
Dash of salt and pepper
2 tablespoons cilantro, chopped
2 avocados
3 oz plain Greek Yogurt

Directions:
Combine all dry seasonings in a small bowl. Mix together and season both sides of a chicken breast. Add the teaspoon of olive oil to a large pan or skillet. Heat over medium/high heat. Add chicken, cover with lid, and cook for 7 minutes on each side. Add chicken stock and quinoa to medium saucepan. Bring to simmer over medium/low heat. Reduce to low and simmer for 10-15 minutes with lid on, until all the stock has been absorbed. Once chicken breasts are finished cooking, allow to cool before slicing. Toss cooked quinoa in lime zest, lime juice, salt, pepper, and chopped cilantro. Combine avocado, Greek yogurt, teaspoon of lemon juice, and a little cilantro in a mini-food processor. Add milk to desired consistency.

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

 FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

Zesty Lime Shrimp And Avocado Salad

zesty lime shrimp ebc

 

Am I the only one craving fresh fruits and veggies right now? Just looking at this yummy dish makes me want to get in the garden!  Low carb, high in protein and high in the healthy fats found in avocados.  Plus not just another chicken, beef, or fish dinner.

Zesty Lime Shrimp and Avocado Salad

1 lb jumbo cooked shrimp, peeled and deveined, chopped*
1 medium tomato, diced
1 hass avocado, diced
1 jalapeno, seeds removed, diced fine
1/4 cup chopped red onion
2 limes, juice of
1 tsp olive oil
1 tbsp chopped cilantro
salt and fresh pepper to taste

In a small bowl combine red onion, lime juice, olive oil, pinch of salt and pepper. Let them marinate at least 5 minutes to mellow the flavor of the onion.

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

 FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

Eat By Color Un-Stuffed Cabbage Rolls

cabbage unstuffed ebc

 

I was somewhat busy trying out new things on the family this weekend. This was a hit, even with a 6 year old who swore he hated cabbage! One bite and he was hooked!  Plus this is a great way to cut the carbs at dinner and in their place put some great Eat by Color vegetables!

UN~STUFFED CABBAGE ROLLS

Cabbage is a superfood with lots of nutrients! Among many other health benefits, it is known for healing stomach ulcers and preventing cancer –especially colon cancer. It is a very alkaline forming food. Eat it often!

Ingredients:

1 1/2 to 2 pounds lean ground beef or turkey
1 tablespoon oil
1 large onion, chopped
1 clove garlic, minced
1 small cabbage, chopped
2 cans (14.5 ounces each) diced tomatoes
1 can (8 ounces) tomato sauce
1/2 cup water
1 teaspoon ground black pepper
1 teaspoon sea salt

Preparation:

In a large skillet, heat olive oil over medium heat. Add the ground beef and onion and cook, stirring, until ground beef is no longer pink and onion is tender.
Add the garlic and continue cooking for 1 minute.

Add the chopped cabbage, tomatoes, tomato sauce, pepper, and salt. Bring to a boil. Cover and simmer for 20 to 30 minutes, or until cabbage is tender.

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

 FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

Eat By Color Gluten Free Brownies

brownie

 

Getting chocolate fingerprints on your Mustang steering wheel! Here ya go!

150g raw sweet potatoes
37g Beverly International chocolate Muscle Provider
1 tsp baking powder
2 pkts Stevia in the Raw
1 T Ghiradelli unsweetened cocoa powder
1 tsp vanilla extract
15g Ghiradelli semi-sweet chocolate chips
1/4-1/2c brewed coffee

Spray foil with cooking spray. Seal sweet potatoes & one ice cube in foil packet & bake at 400 degrees for 55 minutes (yes, they’ll burn but that’s ok – you want that caramelization). Leave sweet potatoes sealed in foil pack until they cool (keeping the moisture in the packet will help release the caramelized potatoes from the foil). I’ll prep 4 pkgs of these at a time & keep them in the fridge to make one batch of brownies each day.

Mix together baked sweet potatoes, Muscle Provider, baking powder, stevia, cocoa powder, & vanilla until blended well & no hunks of sweet potato remain. Add in enough coffee to make a pourable batter. Pour mixture into a dish sprayed with cooking oil. Sprinkle chips over the top. Put baking dish in a cold oven & set temperature for 375. Bake for apx 25 minutes.

These Brownies would be a great once a week treat! Decadent, yet not as naughty as a regular brownie!

Macros for the entire recipe:
Carbs 48g
Protein 34g
Fat 7.5g
Calories 355

Oh! Added bonus – it’s gluten free!

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

 

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5 Minutes to a GREAT Side Dish, Because YOU Do have 5 Minutes

5 Minutes to a Side Dish

5 Minutes to “Eat by Color” Side Dish

So a week or so back one of my “Eat by Color” custom nutrition client had mentioned she was eating shredded cabbage as a salad.  This is a great way to replace carbs/starches at dinner!

I thought boy it had been a while since I bought cabbage or even shredded lettuce.   So I bought some of the weekend.

What do do with it though?  Put it in the fridge and wait.  Last night I was making dinner and noticed some of the infused olive oil.  It got me thinking…maybe I should make a coleslaw out of the cabbage.  I needed something fast, easy and that could be put together while watching my little ones.  Done.

"Eat by Color" * Cole SlawIngredients

1 Bag of Cabbage

1/4 Cup Honey Ginger Balsamic Vinegar

3 TBS Organic Lime Olive Oil

2 TBS Sugar

Dash of Salt

Put the cabbage in a bowl.  Add the sugar and the salt, I do this now as the liquids will wash them over the cabbage.  Next up the oil and then finally the vinegar.  Now here is the best part, involve the kids!  My 3 year old helped with everything but measuring the oil as I used an actual spoon.  Everything else she did.

Mix.  I used a real tupperware bowl with a lid that can be securely put on, then shook vigorously.  Refrigerate for 15-20 minutes and serve.  While it was in the fridge I made the rest of dinner.

This made 5-6 servings.

Fat 5g

Carbs 8g

Protein 1g

 

Would you like some more fast, easy, side dish Eat by Color Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

 FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

 

 

No Need to Skip Breakfast with these 5 Breakfasts in 5 Minutes!

5 Breakfasts in 5 Minutes

5 Breakfasts in 5 Minutes

 

 

I just made breakfast for the entire work week in less than 5 minutes and so can you.

A few weeks ago I saw posts on facebook for cold oatmeal that you made in the fridge over night.  This is something I had done years ago as it is a great way to have fast, easy meals ready to go when you get up in the morning.  The problem with what I was seeing on facebook is that most of the suggested recipes were overloaded in carbs and sugar.

So I thought why not share some really easy, low sugar and high protein ways to do this.

So here you go.

Here is the recipe:

1/2 Cup of oatmeal, I used the quick oat variety and you can use the steal cut, slow cook but personally I see NO benefit in doing so

2 scoops of protein powder, I like the UMP from Beverly International

Cinnamon, the pure ground not sugar added kind

Mix dry ingredients in your bowls.  Now, add water to one of the bowls and place in the fridge.  This is your breakfast for tomorrow.  Tomorrow night, grab the next bowl, add water…you get the idea.

Calories 370

Carbs about 30 grams

Protein about 40 grams

Fat about 2 grams

Want to get real crazy?  Add some fresh berries, nuts, or even flax seed.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

 

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

 

No Time for Breakfast, Try this!

IMG_1882

This took two minutes to make this morning.

 

1 Scoop of Protein

What was left of the yogurt (about a cup)

Handful of Frozen Blueberries

1 TBS of Flax

4 oz of Water

 

Mix all of the above.  Great way to start the day with protein, anti oxidant and fiber rich blueberries, healthy fat and fiber from the flax, and the good bacteria from the Greek yogurt.  Best part since the yogurt was about empty I dirtied a spoon…that was it.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Sinful Apple Pie Alternative!

Apple Pie protein Shake……ULTRA YUM!

Fall is upon us.  Why not get “Eat by Color” creative and make healthy alternatives to the usual Fall foods?  Here is one….more will follow.




 Apple Pie IngredientsApple Ingredients 2

Ingredients:

2 Honey Crisp Apples

12 Oz. Almond Milk, or home made Almond Milk

4 Scoops Vanilla Protein Powder (we only use Beverly Internationals products, in this case their UMP Vanilla)

Cinnamon to taste (1tbs.)

Dash of nutmeg

12 Ice Cubes

 

Place all ingredients in a blenderApple Pie in the blender

Blend, enjoy and use your favorite cup, mug, glass make it special because you are worth it.

 

 


 Apple Pie Done2

 

This made enough for two adults and one two and half year old.  All three loved it!!!  As good as apple pie with out the guilt, sugar, or empty calories.

A GREAT “Eat by Color” meal or snack!

“Eat by Color” is not a diet but instead teaches people to make better food choices for the rest of their lives!  It is as easy to follow and understand as children’s pain by number!  In fact if you can paint by number you can “Eat by Color” and lose weight!

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Wrap it LOW CARB with Lettuce!

So some of you have asked for recipes for the lettuce wrap picture we posted on Facebook.

Why lettuce wraps?  Well lettuce is a great replacement for bread or a higher carb option in what we typically call a sandwich.  Lettuce makes it EASY to create Eat by Color meals.  Now a little history why the bread/fajita for sandwich/wrap?  Most likely because it made food more portable and with the bread providing a vehicle to move typically some type of meat from plate to mouth.

Where does sandwich come from?  Click here to find out.

A few options for the lettuce wrap.  The first is mine.  The second a little more on the racy edgy side as I am including a Rachel Rey recipe.  There are no rules.  Feel free to make recipes your own using foods and ingredients that you have in your house.   Simple means it will fit your lifestyle and you will be successful.

Grilled Chicken Lettuce Wraps

1 lbs of chicken breast

4 fresh peppers, go with red, yellow, green, and orange

Fresh Portabella Mushrooms

Onion

1 Pack of Fajita Seasoning

 

Instructions

Grill chicken and peppers.  Yes grill the peppers just wash them and put the right on the grill.  Once the chicken is done remove along with the peppers.  Slice the chicken, onion, and peppers into strips.  Combine peppers, chicken, onion, and mushrooms in sauce pan with fajita seasoning (follow fajita instructions) and sauté.

Serve on lettuce instead of tortillas.

Feel free to get crazy.  If you have something at home add it.  There are no rules!  Literally as I write this I have a jar of Jalapeno green salsa and yes this would be going on my fajitas.

This is the one that was not posted on our Facebook page but on a friends.

Chicken Lettuce Wrap

The Sloppy Joe

Brown lean ground beef

Drain fat, and add your favorite Sloppy Joe mix (be weary as some have a ton of carbs and sugar)

Follow directions on Sloppy Joe mix.

Or you can do the following that is from foodnetwork.com.  Personally I am not a fan of recipes like this that require ingredients that I may not always have readily available.  Remember, success with health, wellness, and weight loss requires the process to fit YOUR lifestyle….fancy pants ingredients don’t fit mine.   Read that again, if you are going to be successful with health, wellness, and weight loss the plan you follow has to be easy and fit your lifestyle.

Here is the recipe as it appears here

 

Ingredients

1 tablespoon extra-virgin olive oil, 1 turn of the pan
1 1/4 pounds ground beef sirloin
1/4 cup brown sugar
2 teaspoons to 1 tablespoon steak seasoning blend, such as McCormick brand Montreal

 

Seasoning
1 medium onion, chopped
1 small red bell pepper, chopped
1 tablespoon red wine vinegar
1 tablespoon Worcestershire sauce
2 cups tomato sauce
2 tablespoons tomato paste
4 crusty rolls, split, toasted, and lightly buttered
Garnish: sliced ripe tomatoes, pickles, Deviled Potato Salad, recipe follows

Directions

Heat a large skillet over medium high heat. Add oil and meat to the pan. Spread the meat around the pan and begin to break it up. Combine brown sugar and steak seasoning. Add sugar and spice mixture to the skillet and combine. When the meat has browned, add onion and red peppers to the skillet. Reduce heat to medium and cook onions, peppers, red wine vinegar and Worcestershire sauce with meat for 5 minutes. Add tomato sauce and paste to pan. Stir to combine. Reduce heat to simmer and cook Sloppy Joe mixture 5 minutes longer. Using a large spoon or ice cream scoop, pile Sloppy Joe meat onto lettuce.

lettuce sloppy joes

 

Get GREAT tips on eating at Eatbycolor.com or on FACEBOOK and please like our page.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Fast Food for Fat Loss, His and Hers Chili

It is that time of the year.  Fall is here.  Leaves are falling the temperature is falling.  Football is on.  No better weather for Chili.

Here is a quick easy recipe for Chili.

What you need:

Chili Seasoning

Ground Beef and Venison

One Onion

Garlic

Your Favorite Hot Pepper

Salsa

2 Cans of Tomato Sauce

Brown the beef and venison.  OK, this is called “His and Hers” chili because I am making some for my wife, beef, some for me, venison.

Drain the grease and put back on the stove.

Something different.  Dice, slice, or chop an onion.  Brown the onion.

Follow the directions on the chili packet.  Add the onions and some garlic too.

As a bonus to the “His” chili one of these screaming hot peppers was washed, cored and added hole to simmer in the pot.

One for her and one for him.

Dinner is served.

Great meal that give left overs for a few days!

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Eating to Lose Weight in Minutes!

Do you want to be successful at losing weight and getting in shape?  Good news with a little help and info the steps are the same as they are to be good at anything.  Set a goal, plan, prepare and execute your plan.  That is all fine and dandy but you are busy like everyone else.  Who has the time to set goals and make plans?

Here is a fast on the go recipe.

Left Over Chicken off the grill (click here for another great recipe.)

Cucumber (I got my from the garden)

Plain Greek Yogurt (we like the Chobani, great replacement for sour cream)

Tortillas (truth be told these are regular, white flour and not the best but I worked with what I had)

Plate (you have to put the food on something J )

 

Slice the chicken

Peel the cucumber and slice

Put both on a tortilla and top with yogurt.

 

Done in minutes.

***Salsa would have been great on this, but  we were out so I hit them with some hot sauce.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Lose Weight with Your Leftovers

 

leftovers

 

A few months ago chicken was getting boring.  Boring as in no interest to prepare or eat chicken at home.  Funny but ordering chicken at a restaurant was not boring. 

Eat enough of the same foods often enough and this will happen.  I used to think I was different and this did not apply to me.  Then it happened with tuna and now chicken. 

The fix, get creative.

To spice things up I started grilling a bunch of chicken, nothing new with the grilling chicken part.  Then put it in the fridge overnight.  Next day for dinner I slice the chicken thin.  Great on sandwiches (better than a high end deli meat…plus next time you are at the deli counter look at the chicken breast and wonder what type of chicken has a perfectly rectangular breast?), in salads, or sautéed in olive oil.

Before we get into the food prep let’s talk leftovers.  There are a few benefits to left overs that are easily overlooked.

1)  They are fast, you already cooked them.

2)  If you eat them you cut back on wasted food.

3)  Cheaper than eating out.

4)  You can Lose Weight with Your Leftovers.

In summary, your left overs are fast, convenient, can save you money, and can help you lose weight.

Chicken sautéed in olive oil.

What you need

  • Chicken, grilled the night before or fresh off the grill
  • Tomatoes, from your garden if you can
  • Garlic, fresh pressed or take the lazy route from a jar or shaker
  • Spices, anything interesting from the spice cabinet, get CRAZY with the spices
  • Olive Oil

 

 

Slice the chicken

Add oil to sauce pan and apply heat

Add chicken, sliced tomatoes and spice

In minutes you are done.

I made this for my wife and me last night after a long day.  It was about 9 PM and I worked with what we had in the fridge and the garden.  Start to dishes in the dish washer took less than 20 minutes.  This would have been better with spinach, parmesan cheese, and some fresh mozzarella cheese.  

How do you lose weight with leftovers?  Use “Eat by Color” as a guide to come up with your leftover food combinations, then get creative.  “If you can paint by number you can ‘Eat by Color’ to lose weight!”   Get your two free chapters of “Eat by Color” today!~

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

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Is your Chicken boring?

In my book “Eat by Color” Chapter 2, Food, What is it and are We What We Eat?  We are what we eat.  Maybe not literally, but food is 90% of our success.  Get food right and you are on the home stretch.  Know what to eat is the first thing that needs to be addressed.  Next, how do we make the right foods easy to prep, make and eat even on the go? Plus if it goes old and boring you will quit eating it. 

I grill year round…it is always a great time to fire up the grill and cook outdoors.

 

Chicken, The Remake I

Look it can be boring and quickly lead to the ole “chicken again, ugh.”    Chicken can be fast, easy and reused.

What you need

Chicken

Mixed pack of peppers

Spices, garlic (if lazy else use fresh), oregano, a mixed grilling spice

Olive Oil

Grill a couple chicken breasts and maybe some peppers.  Go ahead and put the peppers right on the grill, wash em first.  Covers meal for day one and then day two.

 

Chicken, The Remake I

Chicken and peppers on the grill!

 

 

 

 

 

Done! Note I steamed some green beans and they are on the plate too!

 

 

 

 

 

Re-Using the Remake I

Day three, reinvent the chicken.  Slice the chicken, cold out of the fridge.  Slice and dice some onions and some of the peppers you did not cook on day one.  Put some olive oil in a frying pan.  Add the vegetables and sliced chicken. 

 

Chicken, The Remake I

Sliced chicken, peppers, and spices.

 

 

 

 

 

Get crazy with some parmesan or mozzarella.

Boom, done.  Chicken Remade.

 

 

 

 

Chicken the Remake II

What you need

Chicken

Mixed pack of peppers

Spices, garlic (if lazy else use fresh), oregano, a mixed grilling spice

Olive Oil

Italian Salad Dressing

Shish Ka Bob bamboo skewers

Using chef scissors, no idea what they are really called but the usually come with a knife set in a wooden block.  Cut and cube the chicken, peppers, and assorted vegetables you may use.  Get some bamboo skewers, my brother in law is Dennis Lil’ Drago of the original Chicago Dragobobs and he has made a million shish ka bobs and only uses the bamboo..why they don’t splinter or break!  

Skewer the chicken, peppers, and any other vegetables.   Go chicken-vegetable back and forth. 

 

Skewer and put on the grill!

Put on the grill, drizzle some olive oil and Italian dressing over them and dust with your favorite spices.  Done!  Covers meal for day one and then day two.

 

 

Ready to come off the grill!

 

 

 

 

Re-Using the Remake II

Day three.  Grab your left overs, if there are any.  Strip the chicken and veggies off the skewers with a fork.  Slice and dice some onions and some of the peppers you did not cook on day one.  Put some olive oil in a frying pan.  Add the vegetables and sliced chicken.  Boom, done. 

 

Chicken, Remade II

Chicken Remade, again.

 

 

Cook time is less than a half hour.  Plus when I did Remake I was also cooking 2 lbs. of venison chili (see the Eat by Color facebook page for pics of the venison chili) at the same time and boiled 2 dozen eggs.  Food for my wife and I for the better part of a work week.

That is it for now.  I have to skewer some of the original Dragobobs….then start my grill.

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

 

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