Eat by Color Seated Tuna Steak Recipe

Eat by Color Seared Tuna Steak Recipe

 

Eat by Color Seared Tuna Steak from EatbyColor.com

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

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Ingredients:

Fresh Tuna Steak

Pepper Corns

Butter

Olive Oil

Soy Sauce

Pickled Ginger

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

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

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

 

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High Protein Waffle Cakes

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

Ingredients:

2-4 Scoops of Protein Powder

1 Egg

1/2-1 Cup of Pancake Mix

8-12 oz Water

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

 

 

 

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

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

Foldit Left Over Chicken and Pepper Pizza

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

Ingredients:

Left Over Chicken

4 Foldits

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

1 Bag of Cheddar and Mozzarella Cheese

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

 

 

 

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

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

Double Potato Egg Bake

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

Ingredients:

13 Eggs

1 Red Pepper

1 Vidalia Onion

2 TBS Butter

8 oz Sweet Potato

6 oz Fingerling Potatoes

1 Cup of Cheddar Cheese

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

 

 

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

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

Crock Pot Italian Sausage and Peppers

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

Ingredients:

2 Lbs Italian Sausage

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

1 Jar of Spaghetti Sauce

Parmesan Cheese

Mozzarella Cheese

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

 

 

 

 

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

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

Shredded Chicken Ranch Tacos-Eat by Color Style

IMG_3027Shredded Chicken Ranch Tacos

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

 

 

 

Ingredients:

2 Lbs Boneless, Skinless Chicken Breast

1 Packet of Ranch Dressing Mix

1 Packet of Taco Seasoning

Chicken bouillon or Chicken Stock

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

 

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

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

Baked Hard Boiled Egg Recipes-Eat by Color Style

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

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

 

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

 

 

 

 

 

 

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

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

Italian Sausage, Peppers, and Onions

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

Ingredients:

Left Over grilled Italian Sausage (4-6 Links)

4 Green Peppers

1 Vidalia Onion

1 TBS Olive Oil

1/2 Cup Mozzarella Cheese

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

 

 

 

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

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

Sliced Roast Beef and Egg Muffin-Eat by Color Style

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

Ingredients:

1 lb Left over Roast Beef

6 Eggs

4 Whole Grain English Muffins

Cheddar Cheese

Butter

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

 

 

 

 

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

 

 

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

 

 

 

 

 

 

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

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

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

Strawberry French Toast

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

 

Ingredients:

1 Scoops Beverly International Strawberry (or any flavor)

1 Whole Egg

1 TBS Butter

Light/Low Cal/ or Zero Cal Syrup

3/4 Cup Almond Milk

3 English Muffins

 

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

 

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

Unboring Effortless High Protein Oatmeal-Eat by Color Style

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

Ingredients:

2 Scoops Beverly International Vanilla UMP

1/2 Cup of Quick Oats

Frozen Berries

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

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

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

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!

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

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

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

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

Ingredients”

2 Scoops Beverly International Strawberry UMP

4 TBS Heavy Whipping Cream

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

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

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

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

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 *

 

13 Year Olds Inspire Parents and Siblings

 

 

I own and operate a health club, FitWorkz and also a sports performance training center Athletic RepublicIn the two I have had the chance to work with hundreds, possibly thousands.  Most have used “Eat by Color” to lose weight or get in better shape.  A few dozen are Division One college or professional athletes in need of maximum recovery from workouts use a version of “Eat by Color”  to do so.

Then there are the club athletes that travel.  These athletes often play more than one sport and are on a travel team for a club.  Constantly on the go is the norm for them.   I remember the first club athlete I worked with.  She played volleyball for her high school and for a traveling club. 

I remember the call from her mom.

“Hi I need help my daughter is in high school and is going to play college volleyball.  I have no idea what she should be eating.”

I pushed the cynic in me back, and asked mom when they could come in for a meeting.  Mom and daughter stopped by a few days later.  When they walked in my first thought was yep that girl is going to play college volleyball.  She was every bit of 6’4”, only a sophomore.

I taught both how to BE PREPARED regardless of schedule, small meals, snacks, portable meals, and how to eat at any restaurant.  Even when her day looked like:  workout, school, school practice, then off to club she was prepared to make the best food decisions and had plenty of food and healthy snacks packed for the day.  Today this young lady plays Division I volleyball.

Recently I was contacted by some highly motivated parents putting a traveling baseball team together.   They asked if we could train the entire team in Athletic Republic and if I could help them with nutrition.   Yes and Yes. 

The 13U Sycamore Sultans train in Athletic Republic.  The entire team. Way cool!  More cool, they are not just training but using “Eat by Color” to maximize recovery from their workouts.  No dieting just a bunch of 13 year old baseball players making better food decisions.  The grind on athletes is brutal; it gets worse when not eating right.  These kids are eating right, and the combination of first class Athletic Republic training and “Eat by Color” nutrition will be something to watch on the ball field in the coming months.  The Sultans will be the team that does NOT hit the fast food place come tournament time. 

Taking things full circle (I take no credit for that line as I stole it from a group of Sultan’s parents), the Sultan’s have inspired their families.  Many of the families have joined FitWorkz and are exercising when the team is training.  I see the son go and train with his team, mom, dad and sister go exercise in Fitworkz.  Going a step further entire families are now making better food decisions with “Eat by Color.” 

Sultan’s parents recently shared the following:

“We as a family are now exercising.”

“My kid does not want to eat junk food anymore.”

“Some of us parents car pool to get the kids here.  I was shocked to hear the 13 year old boys talking about food and eating better to be a better athlete.  A couple of these kids used to be picky eaters.”

If a 13 year old travel baseball team can lead, inspire and set the example for their families, what can you do?  When are you going to do it?

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

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