Daniel Fast Guide
We are so glad you have decided to
participate in an extended time of prayer, fasting and personal devotion. There
really is no better way to reset our spiritual compass and bring about
refreshing in every area of our lives than through prayer and fasting.
This guide is intentionally designed to
be flexible so that you can participate at any level. Whether you have
completed a season of prayer and fasting before, or if this is your first time,
you can start where you are and experience what God has in store for you in a
powerful way.
The tools provided in this guide are a
practical guideline to help you navigate through your personal journey. As you
read over the information, please consider how it applies to you and your
personal circumstances and convictions.
We pray that you will experience the
presence and power of God in an extraordinary way as you commit yourself to Him
over the next days. May God continue to bless you and enlarge you as you seek
Him first!
“...But the days will come when the
bridegroom will be taken away from them, and then they will fast.” Matthew
9:15b NKJV
Table
of Contents
Prayer ..........................................................................................................................................
2
Fasting ........................................................................................................................................
2 1. Start Where You Are..................................................................................................................
2 2. Find Your Fast Zone ..................................................................................................................
3 3. The Daniel Fast............................................................................................................................
3
Foods to include in your diet during
the Daniel Fast... ..............................................................
4 Foods to avoid on the Daniel Fast... ...................................................................................................
5 Frequently Asked Questions....................................................................................................................
5 Additional Resources...................................................................................................................................7
4. Begin And Break The Fast Well............................................................................................
7
Personal Devotions ...............................................................................................................
8
- Read Consistently...................................................................................................................
9
- Read Prayerfully ......................................................................................................................
9
- Read Expectantly ....................................................................................................................
9
Devotional ..............................................................................................................................
10 Recommended
Daniel Fast Recipes ...........................................................................
16
Prayer
As you prepare for the next several
days, it can be tempting to start thinking of a laundry list of prayers you’d
love to see answered. But we really want to encourage you to keep this simple.
Think about the top two or three things most pressing on your heart and zone in
on those with God. Write these down in the space provided below, and be open to
hearing what God wants to show you in those areas. The breakthroughs, miracles,
and answers to your prayers will be by- products of drawing closer to Jesus.
When praying, make your primary goal to
know Jesus more and experience Him.
Pray prayers of total surrender, and aim to glorify God with your life. Focus first on what’s right about Him, such as his goodness and His greatness, and see everything else through that filter.
Pray prayers of total surrender, and aim to glorify God with your life. Focus first on what’s right about Him, such as his goodness and His greatness, and see everything else through that filter.
And most simply, make time to pray
daily. Don’t overcomplicate this! Just talk to God. Have that place and time
where you can seek Him every day. If you don’t plan to pray, you won’t. If you
find it a challenge to disconnect from the busyness of your day, engaging in
worship music is a great way to prepare your heart for prayer.
Fasting
*Important Note: Fasting requires
reasonable precautions. If you have any health concerns, please consult your
physician prior to beginning your fast, especially if you are taking any
medication, have a chronic condition, or are pregnant or nursing a baby.
As you prepare to fast, it is important
to choose a fasting plan that works for you. While this section provides some
general information about different types of fasts, as well as some suggestions
on how to create your own fasting plan, it is important to mention that there
is nothing more inherently spiritual about one type of fast as opposed to
another.
These are simply guidelines and
suggestions on different things you can do. Do not let what you eat or do not
eat become the focus of your fast. Keep the main thing the main thing, which is
drawing closer to God. Remember, this is a time to disconnect enough from your
regular patterns and habits in order to connect more closely to God. Here are a
few tips to keep in mind before getting started:
1. Start Where You Are
We are all at different places in our
walk with God. Likewise our jobs, daily schedules, and health conditions are
all different and place various levels of demands on our energy. So most
importantly, whether you’ve fasted before or this is your first time, start
where you are.
Your personal fast should present a level of challenge to it, but it’s very important to know your own body, know your options and, most importantly, seek God in prayer and follow what the Holy Spirit leads you to do. Remember, the goal of fasting is not just to do without food. The goal is to draw nearer to God.
Your personal fast should present a level of challenge to it, but it’s very important to know your own body, know your options and, most importantly, seek God in prayer and follow what the Holy Spirit leads you to do. Remember, the goal of fasting is not just to do without food. The goal is to draw nearer to God.
2. Find Your Fast Zone
When most people start fasting, there
is typically some level of discomfort. However, it is possible to get used to
the fasting routine pretty quickly. Quite simply, you must learn to fast in a
way that works for you.
While any true fast does involve
abstinence from food or at least certain types of food, typically, different
fasting combinations work better for different people. The goal to having a
successful fast is all about finding what we like to call your Fast Zone, and
that is different for everybody and can change depending on the season you are
in.
The best way to describe your Fast Zone
is that it’s the place where you feel light and spiritually in tune. Your mind
is easily focused on God and spiritual things. You have an increased spiritual
energy—you can feel the fast working. Just like runners know what their target
heart rate is to see the benefits of their physical training, the Fast Zone is
similar in a spiritual sense.
Finding your Fast Zone helps you choose
both the type and length of fast. Let’s say you choose to go on a Daniel fast
(only fruits and vegetables). Should you eat beans? If you can eat beans and
stay in your Fast Zone, go ahead. But for some people eating beans takes them
out of the zone. Should you eat peanut butter? Probably not. Peanut butter is
more of an indulgence, and not many people can stay in a Fast Zone while
enjoying indulgences.
Should you completely cut out caffeine?
It depends. The great thing is, when you fast, your body automatically craves
less caffeine. If you can stay in your Fast Zone with a little caffeine, great.
If you are going on a longer fast and want to cut it out of your diet
completely, that’s great too. But ease yourself off and make it your goal to be
completely caffeine free about two-thirds of the way into your fast.
If you drink coffee regularly, one of
the worst mistakes you can make is to fast for one to three days and cut
caffeine out abruptly and completely. Please don’t do that or you will spend
this time grumpy and in withdrawal instead of enjoying God’s presence.
Mixing things up a bit during a fast is
what typically works best for people. For example, do a fruits and vegetables
fast for a week. Then do all liquids for a while. Maybe even mix in a few days
of only water if you think you are ready for that. Then go back to fruits and
vegetables for a few days.
“There isn’t one approach that works
the same for everyone. Follow the Holy Spirit, mix it up, find what works for
you, and stay in your Fast Zone!
Some people can’t stay in a Fast Zone
eating any type of solid food, so they prefer all liquids. With today’s protein
drinks and juicing machines, it is so easy to get a healthy dose of all your
nutritional needs even while taking in only liquids. Certain people can’t do
anything other than drink only water. If they eat a salad or drink a glass of
juice, they get out of their zone. Or if they allow themselves to eat
cantaloupe, they will end up eating twenty cantaloupes a day!
3. The Daniel Fast
The Daniel fast is a great model to
follow and one that is extremely effective for spiritual focus, bodily
discipline, and purification of the body and soul. It is probably one of the
most commonly referred-to fasts; however, within the Daniel fast there is room
for broad interpretation.
3
In the book of Daniel we find two
different times where the prophet Daniel fasted.
Daniel 1 states that he only ate vegetables and water, and in Daniel 10, while the passage does not give a specific list of foods that Daniel ate, it does state that he ate no rich (or choice) foods, as well as no meat or wine. So based on these two verses, we can see that either of these, or combinations of the two, constitute a Daniel fast.
Daniel 1 states that he only ate vegetables and water, and in Daniel 10, while the passage does not give a specific list of foods that Daniel ate, it does state that he ate no rich (or choice) foods, as well as no meat or wine. So based on these two verses, we can see that either of these, or combinations of the two, constitute a Daniel fast.
Again, it is important to mention that
there is nothing inherently spiritual about one type of fast as opposed to
another. The foundation of the Daniel fast is fruits and vegetables. Some
starchy vegetables and dairy could be included, but that depends on the
individual. Your goal should be to seek God in prayer about this and follow
what the Holy Spirit leads you to do. Just remember: find your personal Fast
Zone.
Foods to include in your diet during the Daniel Fast...
All fruits: These can be fresh, frozen, dried, juiced or canned (watch for added sugar). Apples Apricots Avocados Bananas Berries Blackberries Blueberries Boysenberries Breadfruit Cantaloupe Cherries Coconuts Cranberries Dates Figs Grapefruit Grapes Grenadine Guava Honeydew melons Kiwi Limes Mangoes Melons Mulberry Nectarines Oats Olives Oranges Papayas Peaches Pears Pineapples Plums Prunes Raisins Raspberries Strawberries Tangelos Tangerines Watermelon Sprouts Squashes Sweet potatoes T omatoes Turnips Watercress Yams
Zucchini Lemons
All fruits: These can be fresh, frozen, dried, juiced or canned (watch for added sugar). Apples Apricots Avocados Bananas Berries Blackberries Blueberries Boysenberries Breadfruit Cantaloupe Cherries Coconuts Cranberries Dates Figs Grapefruit Grapes Grenadine Guava Honeydew melons Kiwi Limes Mangoes Melons Mulberry Nectarines Oats Olives Oranges Papayas Peaches Pears Pineapples Plums Prunes Raisins Raspberries Strawberries Tangelos Tangerines Watermelon Sprouts Squashes Sweet potatoes T omatoes Turnips Watercress Yams
Zucchini Lemons
Vegetables: These can be fresh, frozen, dried,
juiced or canned (watch salt content). Artichokes Asparagus Beets
Broccoli Brussel sprouts Cabbage Carrots Cauliflower Celery Chili peppers
Broccoli Brussel sprouts Cabbage Carrots Cauliflower Celery Chili peppers
Legumes:
Dried beans Black beans Cannellini
Pinto beans Split peas Lentils
Seeds:
All nuts (raw, unsalted) Sprouts
Ground flax
Ground flax
Whole Grains:
Whole wheat Brown rice
Collard greens Corn Cucumbers Eggplant
Garlic Ginger root Kale
Leeks Lettuce Mushrooms Mustard greens Okra
Onions Parsley Peppers Potatoes Radishes Rutabagas Scallions Spinach Black eyed peas
Green beans Green peas Kidney beans Peanuts (includes natural peanut butter) Cashews Walnuts Sunflower Millet Quinoa Beans Lentils Lupines White Peas Sesame Almonds
Natural Almond Butter Oats Rolled Oats Plain Oatmeal- not instant Barley
Grits (no butter)
Leeks Lettuce Mushrooms Mustard greens Okra
Onions Parsley Peppers Potatoes Radishes Rutabagas Scallions Spinach Black eyed peas
Green beans Green peas Kidney beans Peanuts (includes natural peanut butter) Cashews Walnuts Sunflower Millet Quinoa Beans Lentils Lupines White Peas Sesame Almonds
Natural Almond Butter Oats Rolled Oats Plain Oatmeal- not instant Barley
Grits (no butter)
Liquids:
Water (spring, distilled, filtered)
Unsweetened Soy Milk
Other:
Tofu Soy products Herbs Small amounts
of Honey Small amounts of Sea Salt
Foods to avoid on the Daniel Fast...
All animal products including all meat,
poultry, fish... White rice
White bread
All deep fried foods
White bread
All deep fried foods
Whole wheat pasta Popcorn (see recipe
in Whole wheat tortillas FAQ’s)
Plain Rice cakes
Plain Rice cakes
Herbal (caffeine free) Tea
100% Fruit/Vegetable Juice (no added sugar)
100% Fruit/Vegetable Juice (no added sugar)
Small amounts of Ezekiel Bread
Small amounts of Olive Oil
Spices (read the label to be sure there are no preservative
Small amounts of Olive Oil
Spices (read the label to be sure there are no preservative
Caffeine
Coffee (including decaf b/c contains small amount of caffeine) Carbonated beverages
Energy drinks
Foods containing preservatives, additives
Refined foods
Processed foods
Food additives
Refined sugar
Sugar substitutes
Raw sugar
Syrups
Molasses
Cane juice
White flour
Margarine
Shortening
High fat products
Butter
All leavened breads
Baked goods
All dairy
Milk
Cheese
Yogurt
Cream
Eggs
Alcohol
Mayonnaise
Coffee (including decaf b/c contains small amount of caffeine) Carbonated beverages
Energy drinks
Foods containing preservatives, additives
Refined foods
Processed foods
Food additives
Refined sugar
Sugar substitutes
Raw sugar
Syrups
Molasses
Cane juice
White flour
Margarine
Shortening
High fat products
Butter
All leavened breads
Baked goods
All dairy
Milk
Cheese
Yogurt
Cream
Eggs
Alcohol
Mayonnaise
Frequently Asked Questions What about prepared foods?
Read the labels of all prepared foods.
Remember the Daniel Fast is sugar-free and chemical- free. So, if you use any canned fruits, vegetables, packaged
foods, or prepared sauces you must read the label to be aware about just what
is in there.
What about pasta?
Make sure the label says whole grain
pasta with no additives (watch for sugar). Whole grain pasta offers 7 grams of
protein per serving (3/4 cup of dried pasta).
I know it says raw, unsalted nuts, but
what about roasted nuts?
The goal would be to stick to raw,
unsalted nuts. But these are harder to find so in a pinch just make sure you
get plain roasted, unsalted nuts with no preservatives.
How do I get enough protein in my diet
while on the fast?
The following are protein-rich foods
that are allowed on the Daniel Fast... almonds, sunflower seeds, lentils,
quinoa, brown rice, split peas, whole grains, and tofu.
What kind of peanut butter is allowed?
A natural peanut butter with no
additives...watch for sugars including molasses. Smucker’s creamy natural
peanut butter has nothing but peanuts in it.
What about popcorn?
Corn is listed in the vegetables to eat
list. You can use a pot on the stove...here is a recipe. 1) Put two tbsp. of
olive oil in the bottom of a large pot.
2) Add enough popcorn to cover the bottom of the pan.
3) Turn heat to medium high. Look for the first popcorn kernel to pop.
2) Add enough popcorn to cover the bottom of the pan.
3) Turn heat to medium high. Look for the first popcorn kernel to pop.
4) Put the lid on the pot. Using
potholders shake the pot over the burner.
5) Continue shaking until you no longer hear kernels popping. Remove from heat.
5) Continue shaking until you no longer hear kernels popping. Remove from heat.
How can I identify whole grain foods?
Typically if the ingredient lists
"whole wheat", "rolled oats", or "whole corn" as
the first ingredient, the product is a whole grain food item. Another way to
identify whole grains in the foods you eat is to look in the nutritional facts
information and check if the food item contains dietary fiber. If it contains a
significant amount, it most likely contains whole grains. "Wheat
flour" is not a whole grain and therefore does not indicate a whole grain
product.
What about salad dressing?
Olive oil and lemon or lime are
options.
Do I need to eat organic foods while on
the fast?
No, but it is suggested because organic
foods are produced without the use of feed or fertilizer of plant or animal
origin and without employment of chemically formulated fertilizers, growth
stimulants, antibiotics, or pesticides.
Where can I go out to eat?
Well, we think you can go anywhere and
order cautiously, asking lots of questions to the wait staff, knowing ahead of
time that you may be ordering a salad with olive oil and a baked potato with no
extras.
What about bread?
We are recommending the Ezekiel bread
found in the freezer section of your grocery/health food store.
How much can I eat?
As long as they are the appropriate
foods, we are recommending eating until satisfied with no limits.
Additional Resources:
www.christ-web.com/missions/farho/daniel-fast
www.danielfast.wordpress.com www.hacres.com/recipes/recipes.asp
Fasting While Nursing Or Pregnant
Strict fasting while pregnant or
nursing is not recommended. If you are in this incredible season of life but
would like to participate in the twenty-one-day plan, here are some great
options for you to consider—with the approval of your physician:
• a modified Daniel fast including
whole grains, legumes, whey protein, calcium, and iron supplements
• fasting sweets and desserts
• fasting red meat
• fasting sweets and desserts
• fasting red meat
• fasting certain diversions
(television shows, movies, social media—such as Facebook/Twitter, video games,
and so on)
If you are a pregnant or nursing
mother, your priority is the health and the development of the baby God has
entrusted you with. Make that your guideline and go from there. And please
consult your doctor.
Fasting And Eating Disorders
If you have struggled with an eating
disorder, this situation is a battle of the mind you can win through Christ
(Philippians 4:13). Remember, fasting is a tool used to get closer to
God, and it actually should keep us from being preoccupied with food. If your method of fasting is going to cause you to obsess about what you eat in any way, you will need to change either your approach or your mindset.
God, and it actually should keep us from being preoccupied with food. If your method of fasting is going to cause you to obsess about what you eat in any way, you will need to change either your approach or your mindset.
If giving up food is a stumbling block
to you, then consider fasting of television, reading (other than the Bible, of
course), social media, or shopping. There are many distractions and ways that
we use to stay in control that we could eliminate from our daily routine. We do
these things to distract ourselves from the real issues hurting us. If you can
identify such other things, maybe you can give those up instead of food.
Remember that you are covered by God’s
grace. God will show you what to do. His “yoke is easy” and His “burden is
light” (Matt 11:30). His way will bring rest to your soul.
4. Begin And Break The Fast Well
Depending on the type of fast you
choose, it is very important to prepare your body ahead of time before
beginning the fast. Take a week or so to transition into your fast; otherwise,
you could get sick. For example, if you would like to go on a fruits and
vegetables or juice fast, start eliminating meat, white grains, and refined
sugars from your diet the week before. Also start to cut back quite a bit on
dairy products and some of your caffeine intake.
The same principle applies to breaking
your fast. When your fast is over, add foods back in very gradually. Please
don’t break your fast with a greasy cheeseburger! Because your body is so
cleansed and detoxified, you will most likely get sick if you do that. There
are also several supplements you can take that will help support the detox
process during your fast. Your health- food store can give you recommendations.
Creating Your Personal Fasting Menu
On the following pages, we will share a
few simple menu options for your use. Your plan could include one of these menu
ideas or even a variation of all of them. You could even mix it up, doing
something different food-wise on the weekends or on certain days of the week.
Again, pray about this and find what works for you.
To keep your energy up throughout the
day, it’s important to eat or drink every two and a half to three hours. If you
go longer than that, you can experience an energy lull and be tempted to overstuff
yourself at your next meal. Even if you’re fasting on fruits and vegetables,
overstuffing is never a smart thing to do.
It is very important to drink lots of
water while fasting. Drinking about one hundred ounces of water per day will
help to support your critical liver function. The liver is the filter for the
body, so when you don’t drink enough water, the liver doesn’t function at its
highest capacity.
Select your food items wisely. The key
is to prepare a plan ahead of the fast, to not get legalistic about it, and to
choose menu items well. For example, if you prefer dressing on your salads,
choose a healthy, organic option with natural ingredients—and don’t pour a
gallon of it on your plate. If you’re drinking fruit juices, try to go as natural
as possible, and don’t drink ones heavily processed and laden with sugar.
Remember to not let food become the focus of your fast, but make wise eating
choices.
Final Fasting Tips
Here are some other ideas that can help
make your fasting experience more pleasant and helpful:
- As you select your type of fast, make a fasting
calendar that fits your plan. Determine
what
each day and week will look like.
- Keep your fridge and pantry stocked with the items you
need. Being unprepared to fast sets you up to give into temptation. Choose
well when selecting products, stick to raw food as much as you can, and
limit artificial ingredients.
- Make it a priority to attend church during your
twenty-one-day fast. Being around other believers will encourage you to keep
on going when fasting gets difficult.
- If you mess up, don’t get discouraged. Just get right
back on track and keep going. God’s mercies “are new every morning”
(Lamentations 3:22–23). He wants you to finish, and He will give you the
grace and strength to do it .
Personal
Devotions
Just
like prayer and fasting, reading your Bible is about connecting to God in a
more powerful way. It is not about duty but about relationship. When we engage
God through reading His Word, we engage the very presence of God. His Word is
living and active! As we read our Bible, we are drawing closer to God and
positioning ourselves to hear from Him in particular ways.
Once again, as with prayer, choose the
time and the place where you are going to read your Bible and devotional every
single day, and come prepared to hear what He wants to tell you.
Here are three quick things we’d like
to share with you about how to get the most out of your devotional time with
God.
1. Read Consistently
It is better to read a little every day
than to try and knock out two hours of Bible reading or devotions in one
sitting. It is so important to digest the Word in absorbable chunks. In
This guide we have included a Bible reading plan that helps with that, as it leads you through about a chapter a day. Don’t bite off more than you can chew, and certainly don’t compare your “performance” with that of others. If you miss a few days, pick up at the next reading, but stay with it and don’t give up.
This guide we have included a Bible reading plan that helps with that, as it leads you through about a chapter a day. Don’t bite off more than you can chew, and certainly don’t compare your “performance” with that of others. If you miss a few days, pick up at the next reading, but stay with it and don’t give up.
The key is to keep this simple and make
it sustainable.
2. Read Prayerfully
Talk to God as you’re reading. Don’t
rush through. If you come across something you don’t understand, pause for a
moment and ask God about it. Reading prayerfully is making space and time to
talk to God and giving Him time and space to talk to you. Taking time to
meditate on God’s Word is just as important as reading it.
3. Read Expectantly
You are about to partake of the bread
of life, so foster an attitude of expectancy. Believe that God is going to
speak to you through His Word. With meditation on the ideas and thoughts
recorded in your journal, be prepared to do something with what He shows you.
A great, simple way to journal your
devotionals is to use the SOAP method. (Wayne Cordeiro has some great material
about this that we highly recommend in his book Divine Mentor.) SOAP stands
for:
Scripture Observation Application Prayer
The SOAP method works like this:
- S for
Scripture. Read prayerfully. Take notice of which scripture(s)
catches your attention and mark it in your Bible. When you’re done, reread
the verse(s) you marked and look for one that particularly speaks to you.
Write it in your journal.
- O for
Observation. Focusing on that scripture, tune in and listen to what
God is saying to you through His Word. What is it about this scripture
that specifically stands out? What does God want to reveal to you or teach
you? Ask the Holy Spirit to be your guide and show you what God is saying.
- A for
Application. Think of how this verse(s) applies to your life right
now. Perhaps it is instruction, encouragement, revelation of a new
promise, or correction for a particular area of your life. Use your
journal to write how this scripture applies to you today.
- P for
Prayer. Wrap up your SOAP time in prayer. Talk to God about what
you’ve just read. This can be as simple as thanking Him for
revealing a truth from the scripture, or it may be asking Him for greater
insight or wisdom as to how it applies to your life. Remember, prayer is
all about relationship. It’s a two-way conversation, so be sure to listen
to what God has to say.
Recommended Daniel Fast Recipes
Breakfast Recipes
Easy High-protein Breakfast Stir-fry
for the Daniel Fast
1 tablespoon olive oil
1 medium onion, sliced
1/2 green pepper, chopped
1 cup firm tofu, diced in bite-sized pieces Fresh Italian herbs to taste
1 medium onion, sliced
1/2 green pepper, chopped
1 cup firm tofu, diced in bite-sized pieces Fresh Italian herbs to taste
Heat a skillet over medium heat. Add
oil and heat for a couple minutes. Add the onions and green peppers and stir
fry for 2-3 minutes. Add tofu, garlic salt and Italian herbs. Continue to cook
until vegetables are soft.
Makes two servings.
Makes two servings.
Muesli
1/2 cup muesli (Bob’s Red Mill Old
Country Style) 1/2 cup water
Bring water to a boil and add the
muesli. Simmer for 2-5 minutes.
Granola
4 cups rolled oats
1cup crushed almonds
1⁄2 cup whole grain flour
1 tsp. cinnamon
1⁄4 cup shredded coconut
1 cup sunflower seeds
1⁄2 cup wheat germ or other whole grain bran 3⁄4 - 1 cup honey
1 cup pumpkin seeds
1cup crushed almonds
1⁄2 cup whole grain flour
1 tsp. cinnamon
1⁄4 cup shredded coconut
1 cup sunflower seeds
1⁄2 cup wheat germ or other whole grain bran 3⁄4 - 1 cup honey
1 cup pumpkin seeds
Mix all together and spread out on a
non-stick cookie sheet. Bake 20 min. in a 250 degree preheated oven. Stir and
continue to bake another 20 min., stirring periodically to prevent burning. The
granola should be lightly browned. Remove from oven and serve warm or cool
thoroughly and store in tightly sealed container or plastic bags. Option: After
the granola is cooled, add raisins or other organic, unsulphured dehydrated
fruit.
Apple Blueberry Oatmeal Cereal
2 sweet apples 3⁄4 cup rolled oats 1
cup blueberries 1⁄2 cup almonds
1 cup apple juice
1 cup apple juice
Cook the oats as directed on box. Chop
or grind the almonds, chop the apples and combine. Add the blueberries. Top
with a sprinkle of nutmeg, cinnamon and apple juice.
Meals and Sides
Quick Tomato Sauce
This is an easy recipe for homemade
tomato sauce that you can use as a base for vegetable casseroles, over 100%
whole wheat pasta, or over brown rice.
2 tablespoons olive oil Salt to taste
1 medium yellow onion (chopped) 1/4 cup cilantro, finely chopped 2 cans diced tomatoes (14.5 oz) (or fresh)
1 medium yellow onion (chopped) 1/4 cup cilantro, finely chopped 2 cans diced tomatoes (14.5 oz) (or fresh)
Sauté onions in heated oil over medium
heat, cooking until soft. Add tomatoes (including juice) and salt.
Simmer until slightly thickened, about 10 minutes. Add cilantro and simmer for 5 or 10 more minutes. Serve
Simmer until slightly thickened, about 10 minutes. Add cilantro and simmer for 5 or 10 more minutes. Serve
over pasta, rice or cooked vegetables.
Spicy Green Beans
2 tablespoons vegetable oil 3 cloves
garlic, minced
1 pound green beans, trimmed 1/4 - 1/2 teaspoon red pepper flakes 1/4 teaspoon salt
1 pound green beans, trimmed 1/4 - 1/2 teaspoon red pepper flakes 1/4 teaspoon salt
Heat oil in frying pan or wok over
medium high heat. Add trimmed green beans and salt. Cook, stirring frequently
for 3 minutes. Stir in garlic and red pepper flakes, cooking for 1 more minute.
Herb-Roasted Idaho Potato Fries by
Denise Austin
Makes 4 servings
1 pound small baking potatoes 2 tsp
extra-virgin olive oil
1/2 tsp dried thyme
1/2 tsp dried rosemary
1/2 tsp dried thyme
1/2 tsp dried rosemary
1/4 tsp salt
Preheat the oven to 425°F. Coat a heavy
baking sheet with cooking spray. Cut each potato in half crosswise. Place the
halves cut side down on the cutting board and cut each into 4 wedges. Place the
potatoes in a mound on the prepared baking sheet. In a cup, mix the oil, thyme,
rosemary, salt, and
pepper. Pour over the potato wedges and
toss to mix well. Spread the potatoes out on the sheet. Bake, stirring 2 or 3
times, until tender and lightly browned, about 35 minutes. Serve hot.
Minestrone Soup
8 cups vegetable stock
1 1⁄2 cups of garbanzo beans
2 cups red kidney beans
1⁄2 cups carrots
3 medium tomatoes (or 1-14 oz can of unsweetened, unsalted Italian tomatoes) 1⁄2 cup fresh parsley
Sea salt
1 1⁄2 cups of garbanzo beans
2 cups red kidney beans
1⁄2 cups carrots
3 medium tomatoes (or 1-14 oz can of unsweetened, unsalted Italian tomatoes) 1⁄2 cup fresh parsley
Sea salt
1 cup cabbage 1⁄4 tsp. oregano 3⁄4 tsp.
basil
1⁄4 tsp. thyme 1⁄2 cup celery 1⁄2 cup onion
1⁄4 tsp. thyme 1⁄2 cup celery 1⁄2 cup onion
1 clove garlic
1 pkg. spinach noodles cooked
1 pkg. spinach noodles cooked
Soak garbanzo and kidney beans
overnight, drain and rinse. Peel and dice tomatoes. Cook and drain kidney and
garbanzo beans as per directions on pkg. Mince garlic and parsley. Chop
carrots, onion, celery, cabbage and garlic and sauté in water or soup stock
over medium heat 5-7 min. Stir in cooked and drained kidney beans, garbanzo
beans, diced tomatoes, and minced herbs. Bring to a simmer, then turn heat down
and simmer 10 min. Stir in cabbage and parsley with lid partially on for about
15 min. or until cabbage is tender. Add more soup stock or tomatoes as needed.
Serve over noodles.
Black Bean Soup
8 cups vegetable stock 1 1⁄2 cup onion
1 cup celery
1 potato
1 cup celery
1 potato
2 garlic cloves 1 tsp. honey
2 bay leaves
2 bay leaves
Sea salt
1 pd. black beans, soaked overnight, rinsed &
drained
1 yellow or red pepper
1 cup carrots
2 Tbsp. cilantro
1 pd. black beans, soaked overnight, rinsed &
drained
1 yellow or red pepper
1 cup carrots
2 Tbsp. cilantro
1 Tbsp. parsley
1 whole onion
2 Tbsp. marjoram
Place beans in pot with veg. stock,
whole onion and bay leaves. Bring to a boil and cook 2-1/2 hrs. or until beans
are tender. Remove onion and bay leaves. Chop onion, pepper, and celery. Grate
carrots and potato on cheese grater. Mince garlic and sauté in Tbsp. olive oil
until tender. During last hour of cooking, combine vegetables and seasonings
with beans. Bring to a boil, lower heat to simmer and cook until veggies and
beans are tender.
White Beans and Sautéed Vegetables
2 cans white beans, drained 2
tablespoons olive oil
1⁄2 cup yellow onion, chopped 2 cloves garlic, minced
1⁄2 cup yellow onion, chopped 2 cloves garlic, minced
1⁄2 cup celery, finely diced
1⁄2 cup carrot, finely diced
1⁄4 cup virgin olive oil (to drizzle after beans are
dished up)
Salt and pepper to taste
1⁄4 cup virgin olive oil (to drizzle after beans are
dished up)
Salt and pepper to taste
Drain the white beans and set aside
Heat olive oil and then add all the prepared vegetables to the pan and sauté until just done. Add beans and heat thoroughly.
Dish up on serving plates, drizzle with extra virgin olive oil. Salt to taste.
Yield: 4 servings
Tip: It is best to cook with regular old pure olive oil - save the more costly extra virgin oil for salads, drizzling, and dipping. When cooked, extra virgin oil actually turns bitter and the great flavors are cooked away. So use the less expensive pure olive oil for sautéing and frying.
Heat olive oil and then add all the prepared vegetables to the pan and sauté until just done. Add beans and heat thoroughly.
Dish up on serving plates, drizzle with extra virgin olive oil. Salt to taste.
Yield: 4 servings
Tip: It is best to cook with regular old pure olive oil - save the more costly extra virgin oil for salads, drizzling, and dipping. When cooked, extra virgin oil actually turns bitter and the great flavors are cooked away. So use the less expensive pure olive oil for sautéing and frying.
Stir Fry Vegetables
1 red onion, sliced
3 stalks celery, thinly sliced 1⁄2 cup broccoli, chopped
1 bell pepper, sliced
1 tsp. sea salt
3 stalks celery, thinly sliced 1⁄2 cup broccoli, chopped
1 bell pepper, sliced
1 tsp. sea salt
3 carrots, peeled and sliced
1⁄2 cup cauliflower, chopped
1 cup zucchini, thinly sliced
1 cup yellow squash, thinly sliced 1 Tbsp. Oriental seasoning
1⁄2 cup cauliflower, chopped
1 cup zucchini, thinly sliced
1 cup yellow squash, thinly sliced 1 Tbsp. Oriental seasoning
Stir-fry all vegetables in 1-2 Tbsp.
olive oil until tender. Add salt and seasoning. Serve alone or over brown rice.
Spanish Rice
1 cup brown rice
1 cup tomato juice 1/3 cup green pepper 1/3 cup celery
1 med. Tomato
2 tsp. chives
1 tsp. basil
1 cup tomato juice 1/3 cup green pepper 1/3 cup celery
1 med. Tomato
2 tsp. chives
1 tsp. basil
1 cup vegetable stock 1 tsp. oregano
1/3 cup carrot
1/3 cup onion
1/3 cup carrot
1/3 cup onion
2 small garlic cloves 1 tsp. sea salt
Combine tomato juice and soup stock in
large pot and bring to a boil. Add rice and reduce to simmer. Cover and cook
for 25 min. Remove from heat and add the following: diced tomato, celery, and
onion; minced garlic, chopped chives, grated carrots, seasoning and sea salt.
Replace cover and simmer for 15-20 min.
Rice-stuffed tomatoes
6 large tomatoes
1⁄2 cup raisins
2 Tbsp. chopped green pepper 2 Tbsp. green onions
2 cups cooked brown rice
2 Tbsp. parsley
1⁄2 cup raisins
2 Tbsp. chopped green pepper 2 Tbsp. green onions
2 cups cooked brown rice
2 Tbsp. parsley
Remove the stem and cut a thin slice
from the top of
tomato top and set aside. Scoop the pulp and seeds from the tomato and invert the tomatoes to drain. In a bowl combine chopped tomato, rice, raisins, green pepper, onion, and parsley. Prepare dressing and stir into rice. Season to taste. Fill tomato shells with rice mixture. Then you can either eat them like this or cook them in the oven at 350 for about 15-20 minutes until the tomatoes soften.
tomato top and set aside. Scoop the pulp and seeds from the tomato and invert the tomatoes to drain. In a bowl combine chopped tomato, rice, raisins, green pepper, onion, and parsley. Prepare dressing and stir into rice. Season to taste. Fill tomato shells with rice mixture. Then you can either eat them like this or cook them in the oven at 350 for about 15-20 minutes until the tomatoes soften.
Stuffed Peppers
2 Tbs. olive oil
2 stalks celery, minced (1/2 cup) 1 medium onion, minced
1 tsp. salt
1 clove garlic, minced (1 tsp.)
2 cups cooked brown rice
2 stalks celery, minced (1/2 cup) 1 medium onion, minced
1 tsp. salt
1 clove garlic, minced (1 tsp.)
2 cups cooked brown rice
1/2 cup yellow raisins
1/2 cup vegetable broth
5 oz tofu, mashed
3 red bell peppers, laved lengthwise 2 Tbs. fresh flat leaf parsley
1/2 cup vegetable broth
5 oz tofu, mashed
3 red bell peppers, laved lengthwise 2 Tbs. fresh flat leaf parsley
Dressing:
1⁄4 cup olive oil
1 Tbsp. ketchup (with no added sugar) 1 tsp. chili powder (optional)
2 Tbsp. lemon juice
1⁄2 tsp. dry mustard, optional
1 tsp. curry powder
1⁄4 cup olive oil
1 Tbsp. ketchup (with no added sugar) 1 tsp. chili powder (optional)
2 Tbsp. lemon juice
1⁄2 tsp. dry mustard, optional
1 tsp. curry powder
each tomato. Chop the edible portion of
the
Preheat oven to 400 degrees
Heat oil in pan over medium heat. Add celery, onion, 1⁄2 tsp. salt, and garlic. Sauté until soft (about 7 minutes). Add rice, raisins and broth; cook for about 5 minutes. This should be the consistency of stuffing. Meanwhile, mash tofu, 1⁄2 tsp. salt, and the parsley. Divide the tofu among the pepper halves then top with rice mixture. Place peppers in 9′′ x 12′′ casserole dish. Add water until it comes 1/2′′ up sides of peppers. Bake for 30 minutes or until peppers are soft and the stuffing is hot.
Yield: 6 servings
Heat oil in pan over medium heat. Add celery, onion, 1⁄2 tsp. salt, and garlic. Sauté until soft (about 7 minutes). Add rice, raisins and broth; cook for about 5 minutes. This should be the consistency of stuffing. Meanwhile, mash tofu, 1⁄2 tsp. salt, and the parsley. Divide the tofu among the pepper halves then top with rice mixture. Place peppers in 9′′ x 12′′ casserole dish. Add water until it comes 1/2′′ up sides of peppers. Bake for 30 minutes or until peppers are soft and the stuffing is hot.
Yield: 6 servings
Lentil Soup
2 tablespoons olive oil, plus extra for
drizzling
1 medium onion, chopped
2 carrots, peeled and chopped
1 medium onion, chopped
2 carrots, peeled and chopped
2 celery stalks, chopped 2 garlic
cloves, chopped Salt
1 (14 1/2-ounce) can diced tomatoes
1 pound lentils (approximately 1 1/4 cups) 2/3 cup pearl barley
11 cups vegetable broth (can substitute water)
4 to 6 fresh thyme sprigs
1 pound lentils (approximately 1 1/4 cups) 2/3 cup pearl barley
11 cups vegetable broth (can substitute water)
4 to 6 fresh thyme sprigs
Heat the oil in a heavy large pot over
medium heat. Add the onion, carrots, and celery. Add the garlic and salt and
sauté until all the vegetables are tender, about 5 to 8 minutes. Add the
tomatoes with their juices. Simmer until the juices evaporate a little and the
tomatoes break down, stirring occasionally, about 8 minutes. Add the lentils
and pearl barley, mix to coat. Add the broth and stir. Add the thyme sprigs.
Bring to a boil over high heat. Cover and simmer over low heat until the
lentils and barley are tender, about 40 minutes. Season with salt to taste.
Ladle the soup into bowls, drizzle with olive oil and serve. Six Servings
Vegetarian Chili
2 medium-sized green peppers, chopped 1
medium-sized yellow onion, chopped
1 zucchini, sliced
1 yellow squash, sliced
1 zucchini, sliced
1 yellow squash, sliced
2 tablespoons olive oil
2 tablespoons chili powder 3⁄4 teaspoon salt
2 tablespoons chili powder 3⁄4 teaspoon salt
1⁄4 teaspoon ground red peppers
Chop and sauté in oil the peppers and
onions. Add the
red peppers, and corn. When all the vegetables are soft but still firm, add the tomatoes, all the beans, the green chilies, and the tomato paste. Stir until just blended. Bring to a boil and then reduce the heat. Let simmer for 20 minutes stirring occasionally to prevent sticking.
Yield: 6 generous servings
red peppers, and corn. When all the vegetables are soft but still firm, add the tomatoes, all the beans, the green chilies, and the tomato paste. Stir until just blended. Bring to a boil and then reduce the heat. Let simmer for 20 minutes stirring occasionally to prevent sticking.
Yield: 6 generous servings
Barley and Black Bean Salad
This is a very easy and quick recipe.
Beans and barley make a complete protein, so this is an excellent meal when
eating a meatless diet. Each serving has 12 grams of protein.
2cups corn kernels (fresh or frozen)
2 16 oz. cans tomatoes (juice and all)
2 16 oz. cans pinto beans (juice and
all)
2 16 oz. cans black beans (juice and
all)
2 4 oz. can mild green chilies
1 4 oz. can of tomato paste
1 sliced squashes, chili powder, salt,
ground
1 cup barley, cooked according to
package directions
1 (15 ounce) can black beans, rinsed
1/2 cup corn (thawed if frozen)
1 (15 ounce) can black beans, rinsed
1/2 cup corn (thawed if frozen)
1/3 cup chopped fresh cilantro
2 tablespoons lime juice
1 tablespoon extra-virgin olive oil Salt to taste
2 tablespoons lime juice
1 tablespoon extra-virgin olive oil Salt to taste
Combine cooked barley, beans, corn,
cilantro, lime juice, oil, and salt in a medium bowl. Serve on bed of chopped
or torn lettuce.
Yield: 4 servings
Yield: 4 servings
Whole Wheat Tortillas
You can buy 100% whole wheat tortillas,
but these are easy to make. Use these tortillas for a veggie wrap or for chips
with salsa.
2 cups whole wheat flour 2 tablespoons
olive oil 1⁄2 teaspoon salt 1⁄2 cup warm water
Mix flour and salt in bowl. Add olive
oil and stir until well combined. Add warm water 1 tablespoon at a time until
the mixture starts to pull away from the sides of the bowl. Knead dough on
floured board for about 3 minutes (20 folds). Allow dough to rest for 15
minutes. Roll dough into sausage-shape and then cut into 12 equal parts (cut in
half, then in half again, then each part into thirds) and shape into little
ball With a rolling pin, roll each little ball into a tortilla (for best
results, roll out from the center and outward). Heat a skillet over medium
heat. Fry the tortillas in a dry stick-free pan for about 30 seconds on each
side for soft tortillas or longer for crisp tortillas. Yield: Makes 12
tortillas
Polenta “Biscuits” for the Daniel Fast
This recipe for polenta “biscuits” is a
nice addition to soups, stews or casseroles. Plus the tofu is rich in protein.
1/2 cup dry polenta 1 teaspoon Italian
seasoning
Salt drained
2 - 12 ounce packages extra-firm tofu, 1 tablespoon olive oil
2 - 12 ounce packages extra-firm tofu, 1 tablespoon olive oil
Preheat oven to 400 degrees. Combine
polenta, Italian seasoning, & salt on a plate. Slice the tofu into 2′′ x
2′′ squares (approximate). Brush tofu pieces with olive oil and dredge in
polenta mixture. Transfer to baking pan lined with parchment paper or sprayed
with 100 percent olive oil spray. Bake 30 minutes or until browned. Serve by
laying polenta biscuits on top of stew or with soup or casserole.
Celery and Peanut Butter Snacks
Stuff celery with peanut butter and add
nuts or raisins.
Harira
Harira is a great recipe for the Daniel
Fast as it has nearly 15 grams of protein per serving.
2 Tbs oil
1 cup chopped onion
1/2 cup chopped celery
2 cups warm water
Pinch of saffron threads
1/2 tsp salt, divided
1/4 tsp peeled fresh ginger, minced 1/4 tsp ground red pepper
1/4 tsp ground cinnamon
1 cup chopped onion
1/2 cup chopped celery
2 cups warm water
Pinch of saffron threads
1/2 tsp salt, divided
1/4 tsp peeled fresh ginger, minced 1/4 tsp ground red pepper
1/4 tsp ground cinnamon
2 garlic clove, minced
2 cups organic mushroom broth
1 1/2 cups chopped and seeded plum tomatoes
1/2 cup dried small red lentils
2 15 oz. cans no-salt-added chickpeas, drained
3 Tbs chopped fresh cilantro
3 Tbs chopped fresh parsley
2 cups organic mushroom broth
1 1/2 cups chopped and seeded plum tomatoes
1/2 cup dried small red lentils
2 15 oz. cans no-salt-added chickpeas, drained
3 Tbs chopped fresh cilantro
3 Tbs chopped fresh parsley
Heat oil in a large saucepan on medium
heat. Add onion and celery and sauté 4 minutes or until tender. Combine 2 cups
warm water and saffron, let stand 2 minutes. Add 1/4 tsp salt, ginger, red
pepper, cinnamon, and garlic. Cook 1 minute. Add saffron water mixture, broth,
tomato, lentils, and chickpeas. Bring to boil then reduce heat. Simmer 20
minutes or until lentils are tender. Stir in cilantro, parsley, and remaining
1/4 tsp salt. Yield: 4 servings
Fast Food for the Daniel Fast
Okay, there are going to be times on
the Daniel Fast when you need a quick meal. In fact, when you prepare for the
Daniel Fast, you’ll want to stock up on a few of these items so you have the on
hand.
1 can organic tomato soup (check the
label for ingredients)
1 can white beans
1 cup mixed vegetables (frozen)
Season to taste (thyme, mixed Italian, cilantro, parsley, whatever you like)
1 can white beans
1 cup mixed vegetables (frozen)
Season to taste (thyme, mixed Italian, cilantro, parsley, whatever you like)
Add everything to the pan at the same
time. Heat until the vegetables are the consistency you like them (usually
between 5 and 10 minutes). Serve!Serves 2-4 depending on size of serving!
Vegetable Stock
A good vegetable stock is useful in the
Daniel Fast. Vegetable stock is an excellent substitute for chicken or beef
stock.
22
Makes 4 cups of vegetable stock
2 large onions, cut into large chunks
2 medium carrots, scrubbed but not peeled, cut into large chunks
3 stalks of celery, remove and discard all leaves, cut into large chunks 1 whole bulb of garlic, peel each clove, but do not chop
1 bay leaf
2 medium carrots, scrubbed but not peeled, cut into large chunks
3 stalks of celery, remove and discard all leaves, cut into large chunks 1 whole bulb of garlic, peel each clove, but do not chop
1 bay leaf
Cut all the vegetables into large
pieces. Place all ingredients into a large pot. Cover with cold water.
Turn the stove to a high temperature, and bring the stock to a quick simmer. Once the water comes to boil, turn heat to low. Allow the vegetables to simmer for an hour. Any longer than an hour and the vegetables will begin to turn mushy and begin to lose all their flavorful vibrancy, leaving a wilted taste to the stock.
Turn the stove to a high temperature, and bring the stock to a quick simmer. Once the water comes to boil, turn heat to low. Allow the vegetables to simmer for an hour. Any longer than an hour and the vegetables will begin to turn mushy and begin to lose all their flavorful vibrancy, leaving a wilted taste to the stock.
Strain the stock. It should be light in
color, sweet in flavor and translucent. Now you can use the stock in place of
chicken or beef stock. You may need to increase seasoning when replacing one of
these more flavorful stocks.
** Season the stock with other herbs such as parsley, thyme or rosemary. You
can also use ginger if you plan to use the stock for an Asian recipe. You an
also caramelize the onions and carrots before adding them to the stock for a
richer and more flavorful stock. Roasting the vegetables before adding them to
the stock also makes for a different flavor in the stock.
Greek Vegetable Stew
2 tablespoons oil
2 onions, chopped
1 pound green string beans, broken in half 1 package frozen or fresh spinach
4 cups water
6 zucchini, chunked
4 yellow squash, chunked
2 cups celery leaves
2 onions, chopped
1 pound green string beans, broken in half 1 package frozen or fresh spinach
4 cups water
6 zucchini, chunked
4 yellow squash, chunked
2 cups celery leaves
4 tomatoes, quartered
1 teaspoon salt
8 slices lemon
1 tablespoon dried oregano 3 tablespoons fresh basil
1 teaspoon salt
8 slices lemon
1 tablespoon dried oregano 3 tablespoons fresh basil
2 cloves chopped garlic
2 tablespoons lemon juice
2 tablespoons lemon juice
Lightly brown onions in a hot skillet
in 2 tablespoons oil. Add oregano & garlic. Cook 1 minute. Add 4 cups water
and tomatoes. Cook 10 minutes. Add remaining ingredients. Cook covered for 40
minutes, stirring occasionally. Serve with a lemon slice in each bowl.
Eight servings
Eight servings
Barbara's Rice, Black beans and corn
1 can Organic Black beans drained 1 can
of Organic corn drained organic long grain rice
organic corn tortilla homemade salsa
(see below) avocado
Combine 1 can Organic Black beans
drained and 1 can of Organic corn drained. Heat and place on top of organic
long grain rice (cooked). Top with homemade salsa (which is 2 tomatoes diced, 1
onions diced, cilantro, squirt of lime, clove of garlic minced, tad bit of
salt, 1 Jalapeno minced, 1/2 of an avocado diced.)
Serve with organic corn tortilla (you
can heat them and make them crunchy. I just cut them into triangles and make
them like chips. (Organic ones are made with just corn and lime) Serve with
sliced avocados.
Karen's Tabouleh
1 bunch parsley 1 small onion
1 small tomato
3 tbs Bulgur (cracked wheat) juice of 1
lemon
olive oil
olive oil
Soak bulgur for 1 hour in warm water.
Chop parsley very fine. Chop onion and tomato combine all ingredients. Drizzle
olive oil and squeeze lemon into mixture. Salt to taste.
Susan's Black Bean & Brown Rice
Stuffed Peppers
1 qt 100% Vegetable or Tomato Juice 2
cups cooked black beans
1 cup cooked brown rice
2 med green onions (chopped)
1 cup cooked brown rice
2 med green onions (chopped)
1⁄4 cup fresh cilantro (chopped)
2 tbsp extra virgin olive oil
2 tbsp lime juice
1 clove garlic (finely chopped)
2-3 large bell peppers (cut in half lengthwise and deseeded)
2 tbsp extra virgin olive oil
2 tbsp lime juice
1 clove garlic (finely chopped)
2-3 large bell peppers (cut in half lengthwise and deseeded)
Combine all ingredients except juice
and bell peppers in bowl and mix well. Place peppers in glass dish and stuff
with mixture. Pour juice over peppers and plenty of excess in the dish. Cover
and bake in oven on 350 degrees for 45-60 minutes.
Maria's Curry brown rice
Cooked brown rice
1-2 tspn curry powder
1/2 c frozen sweet peas
1/2 c corn
1/4 c onions
1/4 c tomato
1/2 tspn dried thyme leaves 1 tbsp virgin olive oil
1-2 tspn curry powder
1/2 c frozen sweet peas
1/2 c corn
1/4 c onions
1/4 c tomato
1/2 tspn dried thyme leaves 1 tbsp virgin olive oil
1. Make the desired amount of brown
rice.
2. Dice the onion and tomato.
3. Heat pan with olive oil. Mix in tomato, onions, thyme, corn, sweet peas and curry.
4. Stir until onion and tomato is cooked. Add water sparingly to keep it from sticking to the pan.
5. Add already cooked brown rice.
6. If desirable, add hot peppers such as jalapenos or scotch bonnet or leave the flammable spices out.
2. Dice the onion and tomato.
3. Heat pan with olive oil. Mix in tomato, onions, thyme, corn, sweet peas and curry.
4. Stir until onion and tomato is cooked. Add water sparingly to keep it from sticking to the pan.
5. Add already cooked brown rice.
6. If desirable, add hot peppers such as jalapenos or scotch bonnet or leave the flammable spices out.
Angela's veggie soup
1 28oz. can diced or crushed tomatoes
1 6oz. can tomato paste
1 can of tomato sauce
1 can (drained ) each of corn, green beans, potatoes, english peas, carrots.
1 6oz. can tomato paste
1 can of tomato sauce
1 can (drained ) each of corn, green beans, potatoes, english peas, carrots.
salt to taste
2 medium onions diced 1 tsp garlic
4-5 bay leaves
2 medium onions diced 1 tsp garlic
4-5 bay leaves
Add water to cover items cook in slow
cooker for 3-4 hrs or on stove top. Could also add mushrooms or other veggies
you enjoy.
Cathy's Leek and Potato soup
1 tsp crushed fennel seeds 2 cloves
garlic
2 tbsp olive oil
4 pints vegetable stock
2 tbsp olive oil
4 pints vegetable stock
2 lbs leeks (trimmed, cleaned, sliced)
2 lbs potatoes (cleaned, cut into cubes)
2 lbs potatoes (cleaned, cut into cubes)
Heat olive oil on a medium heat in a
large pan. Add garlic - heat for a few mins until golden. Add fennel seeds and
stir in with garlic. Add leeks and potatoes and mix well with other
ingredients. Cover and cook for 5 mins. Stir quickly. Cover and cook for
further 5 mins. Add stock. Bring to boil, then cover, turn heat down and simmer
for 40 mins.
Rice, Green Beans and Lentils
1 cup rice
1/2 cup lentils rinsed
1 tsp. cinnamon
1 tsp. salt
1 TBSP tomato paste
1 can green beans not drained 1 cup of water
1/2 cup lentils rinsed
1 tsp. cinnamon
1 tsp. salt
1 TBSP tomato paste
1 can green beans not drained 1 cup of water
Rice cooked in rice cooker. The rest of
the ingredients go in crock pot for five hours on medium to high.
Rice and Lentils
1 cup rice
1/2 cup of lentils 1 tsp salt
2 cups water
1/2 cup of lentils 1 tsp salt
2 cups water
Rice cooked in rice cooker. The rest of
the ingredients go in crock pot for five hours on high.
Vegetable soup and navy beans
1 cup puree spinach
1 cup puree green beans
1 can navy beans rinsed and drained 1 tsp salt
1 cup water
1 cup puree green beans
1 can navy beans rinsed and drained 1 tsp salt
1 cup water
Put all ingredients in crock pot for
four hours on medium.
Mashed pinto beans on whole grain taco
shells
1 can pinto beans rinsed and drained 1
TBSP of raisins
1 tsp salt
1 tsp salt
Cook pinto beans and raisins in crock
pot for four hours blend in blender serve with whole grain soft taco shells.
Rice and Chick Peas
1 cup rice
1 can chick peas drained and rinsed 1 cup water
1 tsp salt
1 TBSP raisins
1 can chick peas drained and rinsed 1 cup water
1 tsp salt
1 TBSP raisins
Cook rice in a rice cooker. Put rest of
ingredients in crock pot and cook four hours at medium
Mrs. Jones' Brown Rice Dinner
1 cup of Brown Rice
2.5 cups water
Bring to rolling boil, reduce heat and simmer/steam for 45 minutes. Half way through the cooking time, add:
1/2 cup of fresh salsa
1 cup of frozen corn
1/2 of a chopped red bell pepper
3/4 cup of cooked black beans
2.5 cups water
Bring to rolling boil, reduce heat and simmer/steam for 45 minutes. Half way through the cooking time, add:
1/2 cup of fresh salsa
1 cup of frozen corn
1/2 of a chopped red bell pepper
3/4 cup of cooked black beans
Stir and replace cover for remainder of
cooking time. Serve with fresh sliced avocado.
Snacks
Popcorn
1/4 cup unpopped popping corn 1 brown
lunch bag
Place corn kernels in lunch bag. Fold
at end 2-3 times. Place in microwave on High for 2-3 minutes, until kernels
stop popping. More of the kernels will pop with repeated refills as the bag
gets hotter. Just leave the unpopped kernels in the bag for the next serving.
Cantaloupe Tonight Melon Smoothie
1/2 medium-size cantaloupe, seeded and
cut from the rind. 1/2 cup orange juice (juiced from fresh oranges)
Juice of 2 limes (taste before you add all the juice at once) 1 medium-size, banana, peeled and cut into chunks
Juice of 2 limes (taste before you add all the juice at once) 1 medium-size, banana, peeled and cut into chunks
Fresh mint leaves for garnish
(optional)
2 cups of ice cubes - makes it like a frozen ice drink (optional)
2 cups of ice cubes - makes it like a frozen ice drink (optional)
Mix all in a blender, and serve. Serves
2
You can use this same general recipe to
make all kinds of different smoothies. Just make sure you use some kind of
juice and the bananas. Add water or more juice if it gets too thick. Frozen
fruit works well for this.
Salads and Dressings Recipes
Salad
3 cups bite-size pieces fresh spinach
1/2 cup sliced strawberries
1/2 cup cubed cantaloupe
Optional 1/2 cup sliced oranges
1/2 cup cubed cantaloupe
Optional 1/2 cup sliced oranges
2 medium green onions, sliced
In a tightly covered container, shake
all dressing ingredients. In large bowl, toss all salad ingredients with
dressing.
Strawberry-Melon Spinach Salad
Dressing:
1 tablespoon orange juice
1 tablespoon honey (if you are allowing honey) 1 1/2 teaspoon olive oil
1 tablespoon orange juice
1 tablespoon honey (if you are allowing honey) 1 1/2 teaspoon olive oil
Avocado Tomato Dressing
2 ripe avocados, peeled and pitted 1
med. ripe tomato
1 tsp. herb seasoning
1⁄4 cup fresh lemon juice
1 tsp. herb seasoning
1⁄4 cup fresh lemon juice
Sea salt to taste
Place all ingredients in blender and blend until smooth.
Place all ingredients in blender and blend until smooth.
Creamy Green Dressing
1⁄2 med. ripe avocado, peeled and
pitted
3⁄4 cup distilled water
3 tablespoons fresh lemon juice
1⁄4 cup almonds, soaked overnight and drained 1⁄4 tsp. garlic powder
3⁄4 cup distilled water
3 tablespoons fresh lemon juice
1⁄4 cup almonds, soaked overnight and drained 1⁄4 tsp. garlic powder
1 1⁄4 tsp. onion powder or flakes Sea
salt
Blend all ingredients until smooth.
Pesto Dressing
4 small garlic cloves, peeled
2 2/3 cup tightly packed fresh basil leaves 1/3 cup pine nuts
2 2/3 cup tightly packed fresh basil leaves 1/3 cup pine nuts
1/3 cup cold-pressed extra virgin olive
oil Sea salt
Place all ingredients in food processor
except oil and process until chopped fine. With the machine running, slowly add
oil through the feed tube. Continue to process until smooth.
Herb Vinaigrette
1/3 cup fresh lemon juice
1⁄2 tsp. dried basil (if using fresh, use twice as much)
1 tsp. dried oregano
1⁄4 tsp sea salt
1⁄2 tsp dry mustard (optional)
1⁄2 cup fresh Italian parsley, minced
1 cup olive oil
1 garlic clove, peeled and minced
1⁄2 tsp. dried basil (if using fresh, use twice as much)
1 tsp. dried oregano
1⁄4 tsp sea salt
1⁄2 tsp dry mustard (optional)
1⁄2 cup fresh Italian parsley, minced
1 cup olive oil
1 garlic clove, peeled and minced
Combine all ingredients in a jar and
shake.
Italian Dressing
1⁄2 cup olive oil
1⁄4 cup fresh lemon juice
1-2 garlic cloves, peeled
1 tsp. whole grain mustard seed (optional) 1⁄2 cup distilled water
1 green onion, chopped
1 tsp. honey
Dash Cayenne
1⁄4 cup fresh lemon juice
1-2 garlic cloves, peeled
1 tsp. whole grain mustard seed (optional) 1⁄2 cup distilled water
1 green onion, chopped
1 tsp. honey
Dash Cayenne
Place all ingredients in a blender and
blend until smooth. Remove from blender and add 2 tsp. Italian seasoning or 1
tsp. oregano and 1⁄2 tsp. basil. Mix well.
French Dressing
1 cup olive oil
1/3 cup fresh lemon juice 1/3 cup honey
1 tablespoon paprika
3⁄4 cup salt free tomato puree 1 tablespoon onion powder 1⁄2 tsp. garlic powder
Sea salt
1/3 cup fresh lemon juice 1/3 cup honey
1 tablespoon paprika
3⁄4 cup salt free tomato puree 1 tablespoon onion powder 1⁄2 tsp. garlic powder
Sea salt
Blend on high for 30 seconds.
Diced Fruit Salad
1 kiwi
1 pint strawberries 1 mango
1 pint strawberries 1 mango
2 bananas
1⁄2 pint blueberries
1⁄2 pint blueberries
Slice and mix.
Southwestern Corn and Black Bean Salad
The beans, corn and nuts in this salad
combine to create 19 grams of protein per serving.
1 1/2 cups corn kernels (fresh or
frozen) 1/3 cup pine nuts
1/4 cup lime juice
2 tablespoons extra-virgin olive oil
1/4 cup lime juice
2 tablespoons extra-virgin olive oil
1/4 cup chopped fresh cilantro
2 (14.5 ounce) cans black beans, rinsed
2 cups shredded red cabbage
1 large tomato, diced
1/2 cup minced red onion
Salt to taste just before serving.
Place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until
fragrant and lightly browned, 2 to 4 minutes. Whisk lime juice, oil, cilantro, and salt in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve.
Yield: 4 serving
2 (14.5 ounce) cans black beans, rinsed
2 cups shredded red cabbage
1 large tomato, diced
1/2 cup minced red onion
Salt to taste just before serving.
Place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until
fragrant and lightly browned, 2 to 4 minutes. Whisk lime juice, oil, cilantro, and salt in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve.
Yield: 4 serving
