Eat by Color Seated Tuna Steak Recipe

Eat by Color Seared Tuna Steak Recipe

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

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.

#EatbyColor FitWorkz.com EatbyColor.com Youtube #FitWorkzDeKalb FitWorkz.com

Secret to Success from former NIU football player and Fitworkz sports performance athlete Marckie Hayes!

Secret to Success from former NIU football player and Fitworkz sports performance athlete Marckie Hayes! Once again we sit down with an athlete that we happened to have the chance to train. Marckie’s story is one more than included the power of setting a goal, creating a plan and then executing the plan until the goal is reached. Athletes and celebrities are high visibility people that we often think are just that good. There is always a back story, a struggle, hard work and overcoming obstacles before they are “good.”

This is the second in a series of videos we are doing with athletes. If you are reading this and thinking I am not an athlete what does this have to do with me? Simple. No matter what you want to accomplish in live the process is the same. Goal, Plan, Execute, Repeat. Expect to fail. Accept it as part of the process. Just keep going. Just like Marckie did.

Below is an excerpt from our Exercise Galore, The Beginners Guide to Weight Training

Kick Start Your Health, Wellness, and Weightloss with these Ten Simple Steps

There is a great deal of information in this book on exercise. Over one hundred exercises, descriptions, pictures, and videos. There are results producing training programs in the Appendix. Everything you need to reach your goals and create a lifestyle of health, wellness, and weightloss. Unfortunately, this book will do nothing for you if you do not execute. In other words you have to take action to make it happen. Action starts with a goal and reason. There is no skipping this step. Check out the action plan or steps below to jump start the process.

Find Your Reason, there has to be a WHY
Set a Goal and Write it Down
Get a Plan, “Eat by Color”
Make Sure you Can Execute the Plan for the Rest of Your Life
Tell the World, Leverage the Power of Social Media
Join a Group, Again Leverage the Power of Social Media
Accomplish a Big Change by Slowly Adding up Small Changes
Resistance Training is a Must, 2-3 Hours a Week of the RIGHT Training will do
You Probably Don’t Need Cardio, Seriously You Don’t
If You have been Successful at Something in Your Life, Retrace Your Steps and Apply to your Health, Wellness, and Weighloss and you will Find Success
1. NO One is Made at the Factory to be Fat, Skinny, Toned, etc.!

Raymond M. Binkowski. Exercise Galore! (Kindle Locations 203-215). Raymond M. Binkowski.

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 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. The podast is FREE on Itunes.

Follow us for daily exercise, motivation, and recipes! #EatbyColor @EatbyColor EatbyColor.com facebook.com/EatbyColor Snapchat EatbyColor

Over 900 Videos on our Youtube Channel!!!

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

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!

Foldit Left Over Chicken and Pepper Pizza

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

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

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Double Potato Egg Bake

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!

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Crock Pot Italian Sausage and Peppers

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!

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Loaded Taco Stuffed Pepper

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!

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Shredded Chicken Ranch Tacos-Eat by Color Style

Shredded 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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Baked Hard Boiled Egg Recipes-Eat by Color Style

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.

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Italian Sausage, Peppers, and Onions

Italian 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!

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Unboring Sliced Chicken Tacos-Eat by Color Style

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.

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Sliced Roast Beef and Egg Muffin-Eat by Color Style

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 over 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.

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

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

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Unboring Baked Chicken Parm with Italian Sausage Gravy Recipe-Eat by Color Style

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

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.

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Unboring Effortless High Protein Oatmeal-Eat by Color Style

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.

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Unboring Cashew Crusted Halibut-Eat by Color Style

Unboring 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

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.

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Unboring Peanut Butter and Jelly Protein Shake-Eat by Color Style

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!

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Unboring High Protein Greek Yogurt-Eat by Color Style

This unboring high protein greek yogurt is a great breakfast or snack. Not only is the high protein Greek yogurt combo fast and convenient but it tastes incredible. So great in taste that my 3 year old will ask for this as a snack.

Ingredients:

1 Cup of Plain Greek Yogurt

2 Scoops of Beverly International UMP (Cookies and Creme was used here…think Oreo ummm OREOS!)

Put 1 cup of Greek yogurt in a bowl. Add two scoops of UMP. Mix with a spoon than add water until you have almost a soft serve ice cream consistency. Boom Done!

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

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!

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Eat by Color Wahoo and Egg Bake Recipe

Lately I have been using my cast iron frying pan to make a variety of baked egg dishes. Eat by Color high protein wahoo and egg bake recipe. These are simple, fast, and leftovers are great the next day as well are portable.

Ingredients:

5 Eggs
1 Cup of Shredded Cheese
1/2 Vidalia Onion
Butter
Salsa
Sweet Potato
Leftover Grilled Wahoo
1 Tortilla

Preheat oven to 350-400F, the ever popular disclaimer…cooking times and temps will differ with oven. Chop, slice, and dice onion. Coat frying pan with 1 TBS on low heat. Brown onion. While you are doing this bake a small or medium sweet potato. Slice the sweet potato into thin slices. Once the onions are browned remove the onion from the frying pan.

Re-coat the frying pan with butter. Place wahoo in bottom of the pan. Then take and place the sliced sweet potato in pan covering the bottom the layering them on each other until they are all in the pan. Top with onions and cheese. Whip/beat the eggs in a bowl and pour over everything in the pan already. Bake for 20-25 minutes. I heated a flour tortiall in an uncoated frying pan. Then used this to make a taco shell and stuffed some of the egg bake in it. Dunzo!

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Eat by Color High Protein Egg Bake Recipe

Lately I have been using my cast iron frying pan to make a variety of baked egg dishes. Eat by Color high protein egg bake recipe. These are simple, fast, and leftovers are great the next day as well are portable.

Ingredients:

5 Eggs
1 Cup of Shredded Cheese
1/2 Vidalia Onion
Butter
Salsa
Sweet Potato
Bad Ass FitWorkz Coffee Mug *optional*

Re-coat the frying pan with butter. Places sliced sweet potato in pan covering the bottom the layering them on each other until they are all in the pan. Top with onions and cheese. Whip/beat the eggs in a bowl and pour over everything in the pan already. Bake for 20-25 minutes. Dunzo!
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Eat by Color Roasted Balsamic and Honey Chicken

Un-boring Eat by Color Roasted Balsamic Honey Chicken. Once again a little creativity goes a long way to breaking up the same old same old with chicken. Check out the spice section or if local hit The Olive Oil Experience. The only limit to your options with chicken is your mind.

Roasted Balsamic and Honey Chicken

2tsp Honey
2tsp balsamic vinegar
1 garlic clove
basil, salt + pepper
2 chicken breasts

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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.

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Eat by Color Pumpkin Pecan Protein Cookies

Have that dessert and snack while staying on your Eat by Color plan. The secret is in getting creative. Here is a great Eat by Color Pumpkin Pecan Protein Cookie recipe.

Pumpkin Pecan Protein Cookies

1/3 cup Vanilla Beverly International UMP Protein (31g)
1 tablespoon coconut flour (7g)
1/4 cup cooked pumpkin (62g)
2 teaspoons coconut sugar (8g)
1/8 teaspoon pumpkin pie spice (0.6ml)
a pinch of sea salt
1/4 teaspoon baking powder (1.2ml)
1 tablespoon chopped pecans (7
bake at 325 for 5 minutes

Mix all of the above. You are looking for cookie batter consistency. Put foil on cookie sheet, scoop cookie batter with a cookie scoop or spoon onto foil. Bake. Enjoy!

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Eat by Color Coconut Protein Pancakes

High protein and high taste breakfast options are possible. Check out this Eat by Color Coconut Protein Pancake recipe. Even the kids will like this one.

Coconut Protein Pancakes

2 scoops Beverly International UMP
¼ cup Coconut Flour
½ cup Coconut Milk
½ cup Egg Whites
½ tsp Vanilla Extract
1 tsp Honey

Combine all ingredients in bowl. Whip and mix with a fork or whisk. You want a thick pancake consistency. Heat frying pan or griddle and make just like you would any pancake. Enjoy!

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Eat by Color Chocolate Mocha Pudding Recipe

Dessert. Normally a big no no when you are trying to eat right. Using a little of your imagination and some protein powder and you can indulge. Here is a great high protein Eat by Color recipe for Chocolate Mocha Pudding.

Chocolate Mocha Pudding

2 scoops of Beverly International UMP
¼-1/2 cup of water
3 tbsp heavy whipping cream
handful of coffee beans (ground or you can use coffee grounds)

Combine all ingredients in a bowl. Mix with a spoon, chill and enjoy!

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Low Carb Pumpkin Pie Protein Pudding-Eat by Color Style!

Low Carb Pumpkin Pie Protein Pudding is a GREAT Eat by Color seasonal dessert you CAN indulge in!

Ingredients:

Beverly International UMP Vanilla

1 Can of Pure no Sugar added Pumpkin

Pure Ground Cinnamon

Nut Meg

Pumpkin Spice

All Spice

Open the can of pumpkin. Scoop half of the can into a bowl. Add two scoops of the vanilla UMP. Add 1 tsp of each spice (to be honest I always dash the spice until I like the taste so go by your personal preference.) Dunzo!

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Delicata Squash Recipe-Eat by Color Style!

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.

Ingredients:

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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Chocolate Protein and Peanut Butter Moose Poop-Eat by Color Style!

Think outside of the protein shake. No one says that you can not make high protein treats that are easy to make and taste great. Take what we affectionately call “Moose Poop.” These Chocolate Protein and Peanut Butter treats taste incredible, and yes resemble moose poop.

Ingredients:

4-5 Scoops of Beverly International UMP Chocolate

1 Cup of Slow Cook Whole Oats

1 Cup of Your Favorite Peanut Butter

1 Dash of Vanilla

1/4 Cookie Dasher (kind of like an old school ice cream scooper used to make cookies found at Bed, Bath and Beyond)

1.5 Cups of Water

Parchment Paper (not an ingredient but you will need it, I did not have any and used foil)

Combine all ingredients in bowl. A Kitchenaid or similar mixer will make this easier. But you can burn some calories and use a whisk and a spoon. Combine until oats are wet out…so no longer dry…. Cover a cookie sheet with the parchment paper, this prevents are pumpkin protein balls from sticking to the cookie sheet. Then use the cookie dasher and scoop balls out onto the parchment paper. Place in the freezer….lick the spoon and mixer beater parts….done.

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Pumpkin Protein Balls-Eat by Color Style!

No one says that you can not make high protein seasonal treats that are easy to make and taste great. Take the Pumpkin Protein Balls-Eat by Color Style! These festive treats are delish and portable.

Ingredients:

4-5 Scoops of Beverly International UMP Vanilla

1-1/4 Cups of Slow Cook Whole Oats

1 Can of Pumpkin (make you get the can with no sugar added)

1 TBS of Heavy Whipping Cream

1/4 Cookie Dasher (kind of like an old school ice cream scooper used to make cookies found at Bed, Bath and Beyond)

Parchment Paper (not an ingredient but you will need it)

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Great Seed Recipe from Squash-Eat by Color Style!

Did 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!

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Fall Apple Recipes your Kids will LOVE-Eat by Color Style!

Fall and just about everywhere in the country the apple selection is flat out awesome! Here are two great Fall Apple Recipes-Eat by Color Style your Kids will LOVE! Quick, easy, and great tasting.

Ingredients:

Apples

Cinammon

2-3 TBS Butter

Quick Oats

1/2 cup Brown Sugar (I used a sugar free blend of splenda and brown sugar)

Table Sugar

Recipe 1

This one is fast, easy, and lower on the carbs and sugar side. Wash, peel and core two apples. Quarter and half them. Place on a plate. Then dust with pure, ground cinnamon and sugar (take the carbs down further by using stevia, splenda, etc.)

Recipe 2

Wash, peel, core, and then slice thin two apples. In a cast iron frying pan/skillet (you MUST use an oven safe frying pan/skillet) melt butter. Preheat oven to 350 F. Toss the apples slice in the butter. Then top with the oats, 1 TBS cinnamon, and the brown sugar. Toss and make sure the apples are all coated really well with butter and the spices. Place the cast iron skillet into the oven for 20-25 minutes. Remove, toss, and serve.

This recipe is incredible. For those wanting to watch carbs or macros more closely, cut out the oats and make sure to use a sugar free brown sugar (quite the oxymoron I know.)

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Fall Working Out does Not have to be in a Gym!

Johnsonpumpkinsandmaze.com

Fall working out does not have to be in a gym. Grab the family and head to your local pumpkin patch and corn maze. It is a great way to spend a fall day. The kids will burn some energy and definitely be ready for a nap. Heck, if they all nap you might get to as well. As an added bonus hit the farm stand if they have one. Pick up some pumpkins and all varieties of squash. Need some ideas for squash recipes? Click here. Remember parents the best way to teach your kids about health, wellness, and weightloss is to lead by example.

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Acorn Squash Recipe-Eat by Color Style!

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

Wash 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.

Remove from the oven. Flip over. Dust with salt, pepper, and parmesan. Even the skin is edible.

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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Healthy Protein Waffle Recipe-Eat by Color Style!

Kids love these and so will you. Healthy, protein waffles you can make at home. Why buy them at the store? Store bought are high in carbs, sugar, preservatives and price. Why not teach your kids about healthy eating and get them involved in the kitchen?

Ingredients:

Beverly International UMP

Oatmeal or Pancake Batter

Strawberries

2 Eggs

Combine in a blender bottle….2 scoops of the UMP, 1 cup of the pancake batter (see box for instructions you are going to swap about half of the powder for UMP.) Add water per box instructions. Toss in both eggs. Shake in the blender bottle. You want a thick cake batter or cookie consistently poor into the waffle iron and you are done. It is not uncommon for me to make 30 waffles and freeze most them. Toss in the toaster and your kids have a great breakfast.

Low Carb Steak and Sides-Eat by Color Style!

Here is a filling, fast, easy meal. Steak and two sides. Low carb, high fiber, big on taste, and “Eat by Color.”

Ingredients:

Steak (Strips, Filet, etc.0

Tomatoes

Cucumbers

Onions

Mozzarella Cheese

Fold It

Parmesan and Romano Cheeses

Oregano

Basil

Kosher Salt

Grill the steaks to your liking. Place foil on the grill and brush on some olive oil. Toast the Fold Its.

Wash the vegetables. Peel the cucumbers and chop both the onions and tomatoes. Put the vegetables in a dish and top with olive oil, vinegar, and dust with spice. If you have a lid cover and shake…if not toss with a salad fork. Place in the fridge.

Slice the mozzarella, another tomato and another peeled onion. Remove the Fold Its from the grill. Top with a slice each of mozzarella, tomato, and onion. Drizzle with oil and vinegar. Dust with spices and cheese.

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Make Your Fresh Vegetables Last Longer

Do you find yourself buying fresh vegetables only to have them spoil before you eat them? Here is a neat trick one of my clients shared with me some time back. Put the vegetables in a mason jar. Then put in the refrigerator and watch how much longer they last.

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Crock Pot Chicken Enchilada Soup-Eat by Color Style!

Tell 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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Rotisserie Chicken Wrap Recipe-Eat by Color Style!

How many times have you walked past one of these at the grocery store? Probably every time at the store. The rotisserie chicken is already cooked and ready to go. You can do any number of things with one of these birds. For the price and convenience they are a great lunch or dinner option…yes lunch! If you work by a grocery store one of these birds can be lunch! For less than a meal at a restaurant and less time too!

Shred the chicken…trim the skin and you will ditch most of the fat. Put some olive oil in a frying pan. Put the chick in the pan. Add some of your favorite vegetables. Saute and you have a meal.

Once the vegetables are starting to soften call it done. This also will make a great wrap. Once again I am in the tank for the Fold It’s!

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Low Carb Wrap-Eat by Color Style

Left 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

Combine 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!

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Peppers, Steak, Onions and Steak-Eat by Color Style!

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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Homemade Guacamole Recipe-Eat by Color Style!

Guacamole. 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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Low Carb Scrambled Egg Wrap-Eat by Color Style!

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.

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Low Carb and High Protein Fold It Pizza-Eat by Color Style

Low 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.

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Low Carb Tomato and Spincah Salad-Eat by Color Style!

So 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

Wash the tomatoes and spinach. Quarter the tomatoes and combine with spinach in large bowl. Top with olive oil. Optionally top with fresh grated parmesan cheese, garlic, and crushed black pepper. Done!

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Low Carb Cucumber and Onion Side-Eat by Color Style!

Fast, 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.

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Low Carb Egg, Vegetable, Chicken, and Sausage Wrap-Eat by Color Style!

Low 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 Oil

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.

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!

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Unboring Low Carb Broccoli-Eat by Color Style!

Broccoli 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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Low Carb Peppers Side Dish-Eat by Color Style

It 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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Grilled Italian Sausage, Peppers, Onions and Garlic Eat by Color Style!

This 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!

Feel free to go crazy and top with your favorite marinara sauce! You can also swap chicken breast for the Italian sausage.

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Protein Popsicles, Eat by Color Style!

Limits exist only in our mind. The more creative we can get the less there are limits. Not sure there is a place more true than when we look at food and food choices. Sometimes it just takes a little creativity to keep eating healthy from getting boring.

Here is an example of that. Protein popsicles. There is no limit the options with these. Plus…kids LOVE THEM!!! Not only that but kids enjoy getting involved in making them. This is a great way to start teaching kids how to make better food choices and that taste good treats don’t need to come out of a box or bag.

Recipe:

4 Scoops of Beverly International UMP (protein is NOT protein and Beverly is the Rolls Royce of the industry….tastes great….even my kids love it!)

4 TBS Heavy Whipping Cream

1 Cup Plain Greek Yogurt

Blend in a blender or your favorite shaker cup. Fill the popsycle molds and freeze. Tomorrow you will have a great treat. Each pair of popsycle is going to be around 200 calories and 20 grams of protein and a minimal amount of sugar. Compare this to the fat free, high in sugar store bought popsycles!

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Easy Eat by Color Parmesan Crusted Potatoes

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!

Red 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.

Fresh sweet corn, brats, and Italian Sausage.

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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

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

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.

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Eat By Color Easy Chicken For The Week!

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

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Eat By Color Salsa Chicken

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

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.

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Eat By Color Zucchini Chips

Cold, rainy days trigger the worst munchies! Here’s another craving buster! Shoot us some feedback if you try these! This zucchini recipe is fun and makes for a great snack. Pair this with the “Eat by Color” red pepper hummus recipe found here and you have a great snack just in time for the games this fall!

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Zucchini Chips

Cut a zucchini into thin slices and toss in 1 Tbsp olive oil, sea salt, and pepper. Sprinkle with paprika and bake at 450°F for 25 to 30 minutes. Using paprika not only to flavor this healthy snack, but also to boost your metabolism, reduce your appetite, and lower your blood pressure.

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Eat by Color Loaded Cauliflower

We wouldn’t recommend this as an everyday dish, but if you are crazily craving a plate of loaded potato skins, this veggie dish might be just what you need to keep it cleaner and not go on a binge! This is a great lower carb side. Combine with a protein and you have a great Eat by Color meal!

Replacing the sour cream, mayo, bacon and cheese with a lighter version will help keep this under control and still satisfy!

LOADED CAULIFLOWER

Ingredients:

1 large head of Cauliflower cut into bite size pieces (approx 6 cups)
6-8 strips of bacon cooked and crumbled (Cooked in oven at 400° for 20 mins)
6 Tbs chopped Chives
1/2 cup Mayonnaise
1/2 cup Sour Cream (swap Plain Greek Yogurt and drive up the Protein Contest of this dish)
2 cups Colby Jack Cheese ( may use cheddar)
8 oz container sliced mushrooms

Directions:
Preheat oven to 425°
In a large pot boil water and cook Cauliflower for 8 – 10 minutes, drain and let cool.
In a large bowl combine sour cream, mayo, 1/2 of crumbled bacon, 3tbs chives, 1 cups of cheese, mushrooms and cauliflower and mix well… place in baking dish and cover with remaining 1 cup of cheese and rest of bacon crumbles. Bake for 15-20 minutes until cheese is melted. top with remaining 3Tbs chives and serve.
ENJOY!!!!

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Eat By Color Red Pepper Hummus

Red Pepper Hummus

A great “snack lunch” alternative! High in vegan protein and very tasty. The hardest part of this recipe was locating Tahini! A fresh, easy treat, so much better tasting and better for you than store bought! No preservatives and no sodium, just yum!

Original recipe makes 2 cups
2 cloves garlic, minced
1 (15 ounce) can garbanzo beans, drained
1/3 cup tahini
1/3 cup lemon juice
1/2 cup roasted red peppers
1/4 teaspoon dried basil

HINT: I am told the secret to a great hummus is to run your food processor after you add each ingredient.

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Eat By Color Un-Stuffed Cabbage Rolls

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.

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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.

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.