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!!!

 

#antidiet #FitWorkz #proudlydekalb #wechangelives #exercisegalore #EatbyColor #Hyvee @Hyvee

 

 

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!

 

 

 

 

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!

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!

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

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!

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

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!

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

 

 

 

 

 

 

 

 

 

 

 

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!

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

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!

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

 

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!

 

 

 

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 *

 

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 *

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!

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

 

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.

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 *

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!

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

 

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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!

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