Join the Everyday Cookin’ 7-Day Health Challenge.

It’s simple. For 7 straight days we’ll focus on our health. This includes eating a healthy breakfast, lunch, dinner, and snack. As well, we will work out at the gym for 7 straight days. We will be working out at Bally’s Downtown Chicago (25 E. Washington). I’m working on 7-day guest passes for all interested – e-mail me darius@everydaycookin.com.

For meals, just simply log on to this site as I will be posting recipes and pictures each day so that you can create your own meals or simply do what we’re doing.

Just a few simple things to remember:
1. Breakfast always calls for toast and a compote. Instead of using butter and jelly, I’ll be creating and posting recipes and pictures of 2 separate all fruit spreads (compotes). This way, you’ll have a choice of which one you’d like to eat each day and you’re not forced to eat the same compote each day.

2. There’s a salad each day for lunch. You should choose at least 5 vegetables to include in your salad. Switch up the 5 vegetables each day, that way you’re not forced to eat the same vegetables each day. Although the dressings change, spice it up a bit (no pun intended) and do different veggies. Here’s a list – choose 5 of your faves each day and switch them up: any variety of lettuce, spring mix, whole grain pasta, cabbage, peppers, onions, olives, peas, corn, mushrooms, cucumbers, spinach, celery, hearts of palm, artichokes, and tomatoes.

3. You’ll notice that our actual intake of meat products is very limited. As a matter of fact, it’s really only for dinner (and lunch on the weekends). You can add lean meats like fish or chicken to your salads. As well, feel free to subsitute any meats for any meals at your leisure.

Happy Health Challenge,

Here are the meals:
Monday
Monday Breakfast
2 slices of whole grain toast (with 2 tablespoons of fruit compote)
Strawberries and cream yogurt parfait with homemade granola
1 apple

Monday Snack
1 apple
1 cup of tea with lemon and honey

Monday Lunch
Salad (choose from any 5 vegetables on the list) with balsamic pomegranate vinagrette

Monday Dinner
White wine stew chicken over brown rice pilaf
Sauteed broccolini (use broccoli if you can’t find broccolini)

Tuesday
Tuesday Breakfast
2 slices of whole grain toast (with 2 tablespoons of fruit compote)
Tropical yogurt parfait with homemade granola
1 apple

Tuesday Snack
Fruit salad with lime honey dressing
1 cup of tea with lemon and honey

Tuesday Lunch
Salad (choose from any 5 vegetables on the list) with balsamic cilantro lime vinaigrette

Tuesday Dinner
Spring pilaf with salmon & asparagus

Wednesday
Wednesday Breakfast
2 slices of whole grain toast (with 2 tablespoons of fruit compote)
Strawberries and cream parfait with homemade granola
1 apple

Wednesday Snack
1 apple
1 cup of tea with lemon and honey

Wednesday Lunch
Salad (choose from any 5 vegetables on the list) with spicy citrus honey vinaigrette

Wednesday Dinner
Grilled sirloin skewers with peaches and pepper with a tequilla honey jalapeno glaze
Herbed orzo

Thursday
Thursday Breakfast
2 slices of whole grain toast (with 2 tablespoons of fruit compote)
Tropical yogurt parfait with homemade granola
1 apple

Thursday Snack
Fruit salad with lime honey dressing
1 cup of tea with lemon and honey

Thursday Lunch
Salad (choose from any 5 vegetables on the list) with red wine & roasted garlic vinaigrette

Thursday Dinner
Honey ginger glazed salmon
Snap pea and carrot saute
Parmesan spinach orzo pilaf

Friday
Friday Breakfast
2 slices of whole grain toast (with 2 tablespoons of fruit compote)
Strawberries and cream yogurt parfait with homemade granola
1 apple

Friday Snack
Fruit salad with lime honey dressing
1 cup of tea with lemon and honey

Friday Lunch
Salad (choose from any 5 vegetables on the list) with honey lavender lemon vinaigrette

Friday Dinner
Oricchiette pasta with shrimp, arugula, and cherry tomatoes
Sauteed asparagus with lemon and garlic gremolata

Saturday
Saturday Breakfast
Veggie & Cheese Scramble
2 slices of whole grain toast (with 2 tablespoons of fruit compote)

Saturday Snack
1 apple
1 cup of tea with lemon and honey

Saturday Lunch
Salad (choose from any 5 vegetables on the list) with dressing of choice and garlic roasted shrimp

Saturday Dinner
Mexican spiced skirt steak with citrus gremolata
Garlicky swiss chard
Roasted sweet potatoes

Sunday
Sunday Breakfast
Veggie & Cheese Scramble
2 slices of whole grain toast (with 2 tablespoons of fruit compote)

Sunday Snack
Fruit salad with honey lime dressing

Sunday Lunch
Salad (choose from any 5 vegetable on the list) with dressing of choice and roasted chicken thighs

Sunday Dinner
Smothered chicken
Sauteed green beans
Brown rice pilar

Apr 25, 2009

Yes – another great one. This is perfect for a quick fix meal too. I used left over won tons as the ravioli and made the mixture. It was pot roast, sun dried tomatoes, garlic, and olive oil. How simple is that? You simply boil the pasta for a second in hot salty water. And the sauce…so incredibly simple. Butter, olive oil, salt, pepper, minced garlic, and sage…um, how simple is that?

Enjoy!

Apr 23, 2009

So, you must first forgive me for no post yesterday. The people’s called and said we were going to Hooter’s. And well, hey, me…and chicken wings…well, that’s a combo that you just can’t pass up. It’s sorta like Dijon and balsamic or eggs and cream – you get the picture…it’s a perfect combo.

No worries – I’ve got you!

Tonight, there’s a bit of yin and yan! How about Pot Roast “Fried Rice” and Pot Roast Egg Rolls?

So, for the “fried” rice. I used brown rice and tons of veggies…let’s see, there are carrots, peas, onions, and a few peppers. You must always cook brown rice in some sort of stock. It could be chicken, veggie, turkey, beef, or something…but not just plain water. That’s the first step. Then I added to the skillet a few other things – egg (of course), shrimp, a bit of ginger, garlic, soy sauce, and a touch of hoisin sauce. If you don’t know what hoisin is – PLEASE Google it. you owe it to yourself.

The egg rolls have pot roast, cabbage, bean sprouts, garlic, onion, and peas. I seasoned with salt, pepper, and a touch of five spice. That all got wrapped up and deep fried. Can you say DELISH?

Just wait until you see what I do w/the left over won-tons for tomorrow’s meal! I’m sooo excited…

Enjoy the pics!

Apr 21, 2009

What’s in store for Day 2? Well, how about Pot Roast Grilled Cheese Sandwiches with Crispy Sweet Potato Fries and a Chili-Lime Ketchup.

I know – I know – take a breather!

So, the sandwich – here’s how I built it. I started with wheat bread for the health factor! Wait – who am I kidding? I simply LOVE the nuttiness of wheat bread – who cares that it’s healthy? I layered that with bacon (yes, I said bacon), slices of tender pot roast, and Havarti cheese! That got toasted up into some kind of deliciousness! I then stripped down yellow sweet potatoes and they got a rinse in water and a coating of corn starch (to ensure the crispy factor, of course). They were fried up and got a sprinkle of salt. The ketchup – really simple. It wouldn’t be EVERYDAY COOKIN’ if it weren’t. Your favorite ketchup, a bit of chili powder, lime zest, and the juice of the lime as well. Hot damn – dinner’s ready!

Stay tuned…I’ve got a few more tricks up my sleeve!

Enjoy the pictures…

Apr 20, 2009

So, I gave myself a challenge. I found a pot roast – a huge one – for $3.84. So, I said to myself – what could I possibly do? This week I present to you my challenge – it’s the Triple 5 – that’s 5 meals, for 5 days, for $5 or less per serving.

Tonight – I give you Pot Roast Quesadillas. They’re served with Chihuahua cheese, an adobo and lime infused sour cream, and while I was at it – I made my version of Spanish rice with cilantro, garlic stuffed green olives, and chorizo. Viva la raza!

Here are a few pics…enjoy.

Tomorrow, I bring you another original. Spread the word!