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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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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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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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 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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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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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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