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.

 

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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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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.

 

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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.

 

 

 

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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.

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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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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.

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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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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.

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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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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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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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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!

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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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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.

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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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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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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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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 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!

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