WHO Study Will You Get Cancer from Eating Meat?

WHO study says you will get cancer from eating meat.  WHO Study Says You will Get Cancer from Eating Meat. Is this even remotely true? Is their data right? Is there even data? Check the vid and find out!

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!

 

 

 

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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!

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!

 

 

 

 

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!

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 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!

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

 

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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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 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

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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!

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

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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!

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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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.

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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.

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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.

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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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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!

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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.

 

IMG_1947 IMG_1948 IMG_1949

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!

 

 

 

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 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!

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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.

IMG_1333 Capture2

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.

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

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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Easy Eat by Color Parmesan Crusted Potatoes

IMG_2742

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.

 

 

 

 

 

 

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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Spice and Oil for Great Summer Meals

OK, so everyone loves great tasting summer meals. Even better if you can pick from your garden and cook over flames on the grill.

One of the greatest ways to up the taste of with going off the “Eat by Color” meal plan is to use spices, oils, and vinegars. We love The Olive Oil Experience for this. They carry a TON of great options to make great summer “Eat by Color” meals even better.

Here is one of our favorites.

Grilled Turkey Burgers, Grilled Asparagus, Cucumber/Onion, and Tomato/Mozzarella/Basil

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IMG_2471So we have a meat, an appetizer, and two sides.

 

 

 

 

 

 

 

 

 

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Turkey Burgers

2 lbs Ground Turkey (get the 99% lean, not that I have anything against fat, I don’t but the other ground turkey is the ground leftover everything else they can’t sell, this should be all breast)

1 Egg

Spices from The Olive Oil Experience see pics for what I used but there is nothing sacred about what you use.  Pick what satisfies your taste.  The great thing about almost all spices is that you can use all you want with not ill effect on weightloss…..

Panko (yes Panko I usually use Oatmeal but had some Panko and went with it)

Combine in large bowl, mix, make patties, and grill.

 

Tomato/Mozzarella/Basil

2 Tomatos

1 Package of fresh Mozzarella

1 Vidalia Onion

Basil (I was actually out of Basil and did not know until it was to late so I used Oregano)

Olive Oil (Or0 Bailen from The Olive Oil Experience)

Balsamic Vinegar

Wash and slice the tomatoes, slice the mozz, peel and slice the onion, stack on the plate, top with oil, vinegar, and basil (if you are not out like I was doh!)

Cucumber/Onion/Tomato

2 Large Cucucmers

1 Vidalia Onion

2 Tomatoes

Honey Ginger Balsamic (from the Olive Oil Experience)

Persian Lime Oil (from the Olive Oil Experience)

Wash Cucumbers and Tomatoes, peel cucumber, cube/quarter/eighth the tomato, peel/cube/quarter/eighth the onion, combine in bowl.  Top with Persian Lime Oil and Honey Ginger Balsamic….then refrigerate.  For some reason this tastes best chilled.

Grilled Asparagus

1 lbs of Asparagus (I got some great stuff from Wiltse’s a local farm/market)

Honey Ginger Balsamic (from the Olive Oil Experience)

Persian Lime Oil (from the Olive Oil Experience)

Wash and trim the asparagus.  Put asparagus on aluminum foil, top with oil and vinegar,  fold and crimp edges of foil, grill for 30 minutes.

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!

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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!

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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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