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).

 

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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.

#EatbyColor FitWorkz.com EatbyColor.com Youtube #FitWorkzDeKalb

 

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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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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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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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 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.

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 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!

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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!

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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!

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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!

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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!

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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!

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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

 

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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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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!

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