About the Daniel Fast

ABOUT THE DANIEL FAST

WHAT IS A DANIEL FAST? In those days I, Daniel, was mourning A 21-day partial fast based upon Daniel's own experiences as recorded in the Bible. The purpose is to three full weeks. I ate no pleasant restrict commonly enjoyed foods as an act of worship food, no meat or wine came into my and consecration to God. Someone who chooses to mouth, nor did I anoint myself at all, undergo a Daniel Fast demonstrates a physical commitment that reﬂects a deep spiritual desire for a till three whole weeks were fulfilled." more intimate relationship with the Lord. Daniel 10:2, 3

On one occasion, Daniel was greatly concerned for his people and sought the Lord's wisdom during a 3-week time of prayer and fasting. Daniel 10:2-3 says, "At that time I, Daniel, mourned for three weeks. I ate no choice food; no meat or wine touched my lips." The meaning of "choice food" is not clear; however, most commentaries conclude that he ate no bread or sweets. The Message translation sums up Daniel's eating habits during that time: "I ate only plain and simple food."

The intention of today's Daniel Fast is not to duplicate exactly what Daniel did but the spirit in which he did it. Daniel's passion for the Lord caused him to hunger and thirst for spiritual food rather than physical food, which should be the desire for anyone doing the Daniel Fast

FOODS TO EAT ON THE DANIEL FAST: • All fruit - fresh, frozen, dried, juiced, or canned. • All vegetables - fresh, frozen, dried, juiced, or canned. • All whole grains - amaranth, barley, brown rice, oats, quinoa, millet, and whole wheat. • All nuts & seeds - almonds, cashews, macadamia nuts, peanuts, pecans, pine nuts, walnuts, pumpkin seeds, sesame seeds, and sunﬂower seeds. Nut butters are also included. • All legumes - canned or dried; black beans, black eyed peas, cannelloni beans, garbanzo beans (chickpeas), great northern beans, kidney beans, lentils, pinto beans, and split peas. • All quality oils - canola, coconut, grape-seed, olive, peanut, and sesame. • Beverages - distilled water, ﬁltered water, and spring water. • Other - herbs, spices, salt, pepper, seasonings, soy products, and tofu.

FOODS TO AVOID ON THE DANIEL FAST: • All meat & animal products - beef, buffalo, fish, lamb, poultry, and pork. • All dairy products - butter, cheese, cream, eggs, and milk. • All sweeteners - agave nectar, artificial sweeteners, cane juice, honey, molasses, raw sugar, syrups, stevia, and sugar. • All leavened bread & yeast - baked goods and Ezekiel bread (if it contains yeast and honey). • All refined & processed food products - artificial flavorings, chemicals, food additives, preservatives, white flour, and white rice. • All deep-fried foods - corn chips, French fries, and potato chips. • All solid fats - lard, margarine, and shortening. • Beverages - alcohol, carbonated drinks, coffee, energy drinks, herbal tea (optional), and tea SEVEN DAY EATING GUIDE

DAY ONE: For more recipes visit: www.daniel-fast.com and Breakfast: Nutty Fruit Cereal www.ultimatedanielfast.com Lunch: Garden Vegetable Soup Dinner: Caribbean Wild Rice DAY FIVE: Snack: Whole Grain Granola

Breakfast: Special Hot Oatmeal Lunch: Yummy Yellow Split Pea Soup Dinner: Grilled Portobello Mushrooms with Olive Oil and Garlic DAY TWO: Snack: Wheat Chips and Salsa

Breakfast: Tropical Fruit Salad Lunch: Barbara’s Rice, Black Beans and Corn Dinner: Sesame Vegetables with Rice and Tofu DAY SIX: Snack: Cucumber Salad

Breakfast: Apple and Oat Porridge Lunch: Garden Vegetable Soup Dinner: Caribbean Wild Rice Snack: Cinnamon Roasted Almonds DAY THREE:

Breakfast: Cinnamon Baked Apples Lunch: Stir Fried Vegetables and Brown Rice Dinner: Baked Rice with Butternut Squash DAY SEVEN: Snack: Trail Mix Breakfast: Nutty Fruit Cereal Lunch: Mixed Greens with Potato Croutons and Tarragon Dressing Dinner: White Bean and Black Olive Soup DAY FOUR: Snack: Blueberry Mango Ice Cream

Breakfast: Potato and Green Onion Frittata Lunch: Simple Orange and Red Onion Salad Dinner: Confetti Spaghetti Snack: Hummus Special Thanks to Corryn Carrera for compiling this 7-Day Eating Guide RECIPE GUIDE SNACK

Whole Grain Granola for the Daniel Fast Ingredients 2 cups regular rolled oats 1 ½ cup cashews or walnut halves and pieces or sliced almonds 1 cup wheat cereal ﬂakes 1/2 cup shredded coconut 1/2 cup shelled sunﬂower seeds 1/4 cup shelled pumpkin seeds 1/4 cup toasted wheat germ 1/4 cup sesame seeds 1/4 cup peanut butter 1/4 cup cooking oil 1 ½ teaspoon vanilla 3/4 teaspoon ground cinnamon 1/8 teaspoon ground nutmeg

Preparation 1. In a large oiled roasting pan, combine ﬁrst 8 ingredients. 2. In a small bowl, combine remaining ingredients and drizzle over oat mixture; toss to coat. 3. Bake in a 325 F. oven about 15 minutes or until lightly browned, stirring mixture every 5 minutes. Remove granola from oven. 4. Immediately spread on large piece of foil to keep it from sticking to pan; cool. Store in an airtight container at room temperature for up to 2 weeks (Or, seal in freezer bags and freeze for up to 1 month). 5. 5. Eat granola as a snack, or as a cereal with soy milk or applesauce.

Yield: eight cups (about 16 servings) *NOTE: During the fast, increase the amount of oil and eliminate the honey.

Cucumber Salad: Ingredients: 2 cups sliced cucumber, peeled 2 cups diced cherry tomatoes 1/2 cup thinly-sliced red onion, sliced pole-to-pole 2 tablespoons extra-virgin olive oil 1/2 teaspoon dried dill 1/2 teaspoon salt Instructions: Place cucumbers, tomatoes, and onions in a 1-quart ceramic dish. Pour olive oil over all, and stir well to combine. Add dill and salt, and stir again. Cover, and marinate 2 hours in refrigerator. Serve cold. Trail mix Use a variety of different nuts, along with dried fruit, pumpkin seeds, sunﬂower seeds, etc. This snack can be prepared in large quantities ahead of time and placed in little baggies so that they're ready to go.

Hummus Use as a dip for fresh vegetables, such as bell peppers, broccoli, carrots, celery, cucumber slices, black olives, sugar snap peas, and zucchini slices.

Blueberry Mango "Ice Cream" Ingredients: 2 cups frozen blueberries 2 cups frozen mango chunks (1-inch cubes)

Instructions: Mix blueberries and mango in a blender until smooth, or feed through a juicer with the blank attachment in place.

Salsa Ingredients: 3-4 large tomatoes, quartered or 1 (14.5-oz) can diced tomatoes 1 (10-oz) can diced tomatoes & green chiles 1/2 cup chopped green bell peppers 1/2 cup chopped red bell peppers 1/2 cup chopped red onions 1 Serrano pepper, seeded & chopped 1/4 cup packed fresh parsley 2-3 cloves garlic, minced 1 TB lime juice 1/2 tsp salt 1/4 tsp cumin

Instructions: Add ingredients to a food processor or blender until desired consistency is reached. Chill at least 1 hour to let ﬂavors blend. Makes 3 cups.

Cinnamon Roasted Almonds Ingredients: 2 cups whole almonds 1/2 tablespoon extra-virgin olive oil 1/2 teaspoon cinnamon 1/4 teaspoon salt

Instructions: Preheat oven to 250 degrees. Line an 11 x 17-inch baking sheet with parchment paper or lightly rub with olive oil and set aside. Put almonds in a large bowl, add olive oil and stir well. Sprinkle in cinnamon and salt and toss to coat. Spread almonds evenly on baking sheet. Bake 1 hour, stirring occasionally. Cool and serve or store in an airtight container. RECIPE GUIDE BREAKFAST

Nutty Fruit Cereal Ingredients: 1 banana, peeled and sliced (about 1 cup) 1/3 cup fresh blueberries 1 tablespoon chopped almonds 1 tablespoon chopped walnuts 1 teaspoon unsweetened coconut ﬂakes ½ cup unsweetened almond or rice milk

Preparation: Place banana slices in a bowl and top with blueberries, almonds, walnuts, and coconut ﬂakes. Pour in almond milk.

Yield: 1 serving (serving size: about 1 1/3 cups)

Tropical Fruit Salad Ingredients: 2 cups sliced strawberries 3 kiwifruit, peeled and quartered 1 1/2 cups orange segments, cut into 1-inch pieces 1 cup red seedless grapes, halved 1 cup fresh pineapple chunks, cut into tidbits

Preparation: Mix fruit in a large bowl, and chill until ready to serve. Yield: 6 servings (serving size: about 1 cup)

Cinnamon Baked Apples Ingredients: 2 cups thinly-sliced apples, unpeeled (about 2 apples) 1 cup unsweetened apple juice 1/8 teaspoon cinnamon Preparation: Preheat oven to 350 degrees. Place sliced apples in an 8 x 8-inch baking dish. In a small bowl, whisk apple juice and cinnamon, and pour over apples. Bake 15 minutes, stir, and bake another 15 minutes. Serve warm.

Yield: 4 servings (serving size: about 1/2 cup)

Recipe Notes

• Pour over Baked Oatmeal (see Recipe) • Add sliced bananas, raisins, and chopped nuts. Potato and Green Onion Frittata This recipe takes some time, but it’s a great breakfast meal for weekends on the Daniel Fast. You will need a blender or food processor; plus a baking dish. Preheat the oven to 350°F.

Ingredients: ¼ cup olive oil 1 onion, ﬁnely chopped 4-5 green onions, chopped with the green and white parts separated 4 cloves garlic, minced 2 medium potatoes, shredded (or 2 cups frozen shredded potatoes) 2 teaspoon salt, divided ½ teaspoon pepper, divided 2 pounds ﬁrm tofu 2-3 Tbsp. soy sauce, to taste

Preparation: 1. 1. In a large skillet, heat the olive oil over medium heat. Add the onion and the white part of the green onions and sauté for 2 to 3 minutes. 2. Add the garlic and heat for another 30 seconds. 3. Increase the heat to medium-high and add the potatoes, 1 tsp. of the salt, and 1/4 tsp. of the pepper. Cook for 10 to 15 minutes, ﬂipping the potatoes regularly until they are well-browned. 4. Blend the remaining salt and pepper, the tofu, and soy sauce in a food processor until they are creamy. 5. Pour creamy mixture and the green part of the green onions over the fried potatoes and mix. Pour this mixture into a large, oiled pie or tart pan. 6. Bake for 30 to 40 minutes or until the center is ﬁrm. Allow the frittata to cool for 10 minutes then invert onto a serving plate. Yield: 4 Servings

Special Hot Oatmeal Ingredients: 1 cup dry old fashioned oats water, as directed on package oat bran 1 banana, mashed or sliced 1 tablespoon nut butter 1 tablespoon ﬂax meal Soy milk as desired

Preparation: 1. Prepare old fashioned oats according to package directions 2. Mash or slice banana 3. Mix in all ingredients 4. Serve alone or with soy milk

Yield: 1 serving Apple and Oat Porridge Oat bran is so nutritious, plus it will “stick to your ribs” and keep you through the morning. Bran is also great for your digestive system. The apples here add nice ﬂavor and if you chose to serve it with soy milk (which is how I like to eat hot cereals), it’s a great complete breakfast with lots of protein.

Ingredients: 4 cups water 1 ½ cups oat bran (not oatmeal) 1 large apple - peeled/cored and chopped into very small pieces 1/3 cup raisins ½ teaspoon ground caraway seeds ½ teaspoon cinnamon ½ teaspoon salt Soy milk for serving (optional)

Preparation: 1. In a 2 quarts sauce pan over high heat, bring the water to a boil. Stir in the oat bran and allow water to return to a boil. 2. Reduce heat to low and cook for two minutes - stirring often. 3. After two minutes, turn off heat. Stir in the apple, raisins, and spices. Let stand until apple pieces soften - about 5 minutes - stirring occasionally. 4. Divide hot cereal evenly among 4 bowls. Serve with the soy milk if desired.

Yield: 4 servings

Apple Blueberry Oatmeal Cereal Ingredients: 2 sweet apples 3/4 cup rolled oats 1 cup blueberries 1/2 cup almonds 1 cup apple juice

Preparation: 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. RECIPE GUIDE LUNCH

Garden Vegetable Soup This recipe calls for fresh vegetables, but substitute with frozen varieties if they are not available. By the way, tests show that frozen vegetables actually retain more of their vitamins and minerals because they are frozen so soon after harvesting.

Ingredients: 4 tablespoons olive oil 2 cups chopped leeks, white part only (from approximately 3 medium leeks) 2 tablespoons ﬁnely minced garlic Salt 2 cups carrots, peeled and chopped into rounds (approximately 2 medium) 2 cups peeled and diced potatoes 2 cups fresh green beans, broken or cut into 3/4-inch pieces 2 quarts vegetable broth 4 cups peeled, seeded, and chopped tomatoes 2 ears corn, kernels removed 1/2 teaspoon freshly ground black pepper 1/4 cup packed, chopped fresh parsley leaves 1 - 2 teaspoons freshly squeezed lemon juice

Preparation: 1. Heat the olive oil in large, heavy-bottomed stockpot over medium-low heat. Once hot, add the leeks, garlic, and a pinch of salt and sweat until they begin to soften, approximately 7 to 8 minutes. 2. Add the carrots, potatoes, and green beans and continue to cook for 4 to 5 more minutes, stirring occasionally. 3. Add the stock, increase the heat to high, and bring to a simmer. 4. Once simmering, add the tomatoes, corn kernels, and pepper. Reduce the heat to low, cover, and cook until the vegetables are fork tender, approximately 25 to 30 minutes. 5. Remove from heat and add the parsley and lemon juice. Season, to taste, with kosher salt. Serve immediately.

Yield: 6 servings

Barbara's Rice, Black beans and corn Ingredients 1 can Organic Black beans drained 1 can of Organic corn drained organic long grain rice organic corn tortilla salsa avocado

Instructions 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.) Stir Fry Vegetables with Brown Rice

You will end up having a couple meals that you really enjoy and you will make over and over again during your fast. This recipe will likely be one of them! Not only is it very appetizing in its colorful presentation, but it is ﬁlling and tasty. Change the recipe to your own liking and with what you have available, but don’t skimp on the vegetables as that’s what makes this recipe unique and satisfying.

Ingredients: 1 tablespoon sesame oil 3 green onions, ﬁnely chopped 3 tablespoons fresh ginger, minced 4 cups fresh broccoli, chopped ½ pound fresh green beans, chopped 2 carrots, peeled and sliced on diagonal 2 cloves garlic, minced 4 cups greens, chopped (kale, bok choy, spinach, collards, etc) 1 can sliced water chestnuts, drained 3 cups cooked brown rice 2 tablespoons soy sauce 1 ½ cups peas (if frozen run under water to thaw) ½ cup toasted sliced almonds

Preparation: 1. Heat a deep skillet or wok over medium heat for about 1 minute. Add oil and heat for 1 minute. 2. Add green onions and ginger. Sauté for 5 minutes. 3. Add broccoli, green beans, carrots, and garlic. Stir fry for 8-10 minutes. 4. Add greens and toss for about 2 minutes or until greens are wilted. 5. Stir in water chestnuts, brown rice, soy sauce, peas and almonds. 6. Serve as complete meal.

Yield: four servings

Simple Orange and Red Onion Salad Drizzled with a tangy dressing, this appealing salad makes a colorful and tasty alternative to the usual tossed salad. Plus, you can assemble it in minutes

Ingredients: 4 cups torn romaine 2 medium navel oranges, peeled and sectioned 1 small red onion, sliced and separated into rings 1/4 cup olive oil 3 tablespoons red wine vinegar 1/4 teaspoon salt 1/8 teaspoon pepper

Directions: On a serving platter, arrange the romaine, oranges and onion. In a jar with a tight-ﬁtting lid, combine the remaining ingredients; shake well. Drizzle over salad; serve immediately. Yield: 4 servings. Yummy Yellow Split Pea Soup This recipe has a little twist with the curry powder. It is so delicious and very easy to make! Serve with a nice green salad and some fresh fruit and you have a very nice meal.

Ingredients: 1 tablespoon extra virgin olive oil 1 carrot, chopped 1 stalk celery, chopped 1 small onion, chopped 1 teaspoon curry powder 1 cup yellow split peas 4 cups water 1 teaspoon salt

Preparation: 1. Heat olive oil in a large saucepan. Sauté carrot, onion, celery and curry for about 5 minutes. 2. Add the water, peas and salt. Simmer, stirring occasionally, for 45 to 50 minutes, or until very thick. Yield: six servings

Mixed Greens with Potato Croutons and Tarragon Dressing The potato croutons for this recipe are so tasty that you can eat them alone. The red bell pepper, onion and fennel add great ﬂavor to the croutons and color to the salad.

Ingredients 9 cups gourmet or mixed salad greens 1/4 cup olive oil 1/3 cup very thinly sliced red bell pepper 1 small white onion, very thinly sliced 1 tablespoon balsamic vinegar 1/2 teaspoon crushed fennel seeds 1/2 teaspoon seasoned salt 1 dash ground red pepper 1 pound yellow Finn or Idaho potatoes, scrubbed 1/2 cup raspberry vinegar 2 tablespoons minced shallot 1 tablespoon freshly squeezed lemon juice 1/2 cup olive oil 1 tablespoon chopped fresh tarragon 1 teaspoon honey

Preparation 1. First start with the croutons, preheat the oven to 400°F. 2. Rub 2 cookie sheets with 2 tablespoons of the olive oil. Mix the red pepper, onion, vinegar, remaining olive oil, fennel seeds, salt and ground red pepper together in a medium bowl. Slice the potatoes very thin by hand, or with an adjustable blade slicer, if you have one, and add them to the red pepper, onion, fennel mixture. Toss well to incorporate all the ﬂavors of the seasonings, onions and peppers. Spread the mixture of red pepper, onion, fennel and potato onto the cookie sheets and bake for 15 minutes. Turn them over and bake 5 to 15 minutes more, until the potatoes become crisp and the edges are browned. 3. Whisk the dressing ingredients in a medium bowl until the honey is dissolved and everything is thoroughly mixed. 4. Pour 1/3 cup of the dressing over the greens and toss thoroughly. Arrange on 6 salad plates, garnish with equal portions of the baked potato crouton, red pepper, onion medley. Pour the remainder of the dressing into a small bowl and pass at the table. Yield: six servings Winter Fruit Salad Fruit salads are great all year around. This one centers on those fruits that area easily available in the wintertime, including pomegranates which are usually out of season by February. Use your creativity and intuition with this recipe!

Ingredients 1 pomegranate seeds and juice ½ pineapple, peeled and cut into chunks (or canned pineapple, packed in juice) 2 oranges, segment by removing membrane 2 grapefruit, segment by removing membrane 2 apples, cored and cut into bite-size pieces 2 pears, cored and cut into bite-size pieces 2 bananas, peeled and cut into bite-size pieces (add just before serving)

Preparation 1. Remove the seeds from ½ pomegranate and then crush the remaining seeds to extract the juice. Add juice to serving bowl. Reserve seeds for later addition. 2. Add pineapple, orange segments, grapefruit segments, apples and pears and mix. 3. Gently stir in pomegranate seeds. 4. Refrigerate several hours for ﬂavors to blend. 5. Just before serving, add banana, mix and serve. Yield: six servings Tip: You can also add raisins, chopped dates, grapes or other fruits. RECIPE GUIDE DINNER Caribbean Wild Rice

Ingredients: 1 tablespoon extra-virgin olive oil ½ cup chopped onion 1 clove garlic, minced 1 (8-ounce) can unsweetened pineapple tidbits, juice reserved 2 tablespoons Bragg's Liquid Aminos or soy sauce 1 ½ tablespoons fresh lime juice 1 cup sliced carrots 1 cup chopped snow peas 1 cup chopped zucchini ½ cup chopped jarred roasted red bell peppers, drained ½ cup black beans, rinsed and drained ½ cup canned chickpeas, rinsed and drained 2 cups cooked wild rice Avocado slices Chopped macadamia nuts

Instructions Heat olive oil in large skillet over medium heat. Stir in onions, and cook until soft and translucent. Add garlic, and cook 1 minute, stirring constantly so garlic doesn’t burn. Add ½ cup pineapple juice, Bragg's Liquid Aminos, and lime juice. Stir in carrots, snow peas, zucchini, red peppers, black beans, and chickpeas. Increase heat to medium high, stirring often. Cook 5 minutes, or until 3/4 of the liquid is absorbed and vegetables are slightly softened. Add wild rice and pineapple. Increase heat, and stir-fry until heated through. Serve immediately. Garnish with avocado slices and chopped macadamia nuts.

Sesame Vegetables with Rice & Tofu

Ingredients: 1 TB extra-virgin olive oil 1 Marinated Tofu recipe, marinade reserved 1 TB extra-virgin olive oil 1 cup chopped onions 2 cups chopped broccoli ﬂorets, stems removed 1 cup chopped carrots 1 clove garlic, minced 1/2 TB tahini 1 tsp ginger ¼ cup unsweetened pineapple juice or water 1 1/2 cups cooked wild rice 1/4 cup toasted chopped walnuts 1 tsp sesame seeds

Instructions Prepare Marinated Tofu, and set aside. Heat olive oil in a large skillet over medium heat, and add onions. Cook until onions are soft and translucent. Add reserved marinade from tofu, broccoli, carrots, garlic, tahini, and ginger. Cook, covered, for 8-10 minutes or until vegetables are tender crisp, stirring frequently. Add pineapple juice, rice and walnuts, and cook until heated through and juice is nearly absorbed. Sprinkle with sesame seeds. Stir, and serve. Makes 4 (1 ¼ cup) servings. Marinated Tofu Ingredients: 8 oz extra-ﬁrm tofu, drained 1/4 cup unsweetened pineapple juice 2 TB soy sauce 1 clove garlic, minced

Instructions Cut tofu into 1” cubes, and place in a small ﬂat baking dish. Pour pineapple juice, soy sauce, and garlic over tofu. Put in refrigerator to marinate for at least 30 minutes. Remove tofu, and bake 20 minutes or until the outside is a deep, golden brown and slightly crispy.

Serves 4.

Tip: Serve this dish as a complete main dish along with a side of sliced fruit such as oranges, pineapple or mango. This is also a great recipe to double and then use the leftovers for lunch. Merely heat in the microwave or eat at room temperature.

Baked Rice with Butternut Squash & Asparagus

Ingredients: 3 cups water ½ cup brown rice ½ cup wild rice 2 cloves garlic, minced 1 teaspoon dried thyme ½ teaspoon ground sage ½ teaspoon salt 1/8 teaspoon black pepper 1 ½ pounds butternut squash, peeled, seeded, and cut into 1-inch cubes (about 4 cups) ½ pound asparagus spears, ends trimmed and cut into 1-inch pieces 1 cup sliced onion, sliced pole to pole (see Recipe Notes)

Instructions Preheat oven to 350 degrees. Rub a little olive oil along the sides and bottom of a 3-quart baking dish. Add water, rice, garlic, thyme, sage, salt, and pepper. Stir well. Bake uncovered 30 minutes. Mix in squash, asparagus, and onions. Cook 30 minutes, stir, and then bake another 15 minutes, or until water is nearly all absorbed and rice is softened. Confetti Spaghetti This is an adaptation from a recipe I have from one of my favorite cookbooks, The Enchanted Broccoli Forest by Mollie Katzen. She used to have a television cooking show and I watched her while I was making quilt blocks in my quilt making studio. That was many years ago, but even now I have sweet memories about those mornings.

Ingredients 3 tablespoons olive oil 2 cups yellow onions, sliced ½ teaspoon salt 2 cups broccoli, chopped 2 cups cauliﬂower, chopped 1 cup green beans, trimmed and cut into bite-sized pieces 1 cup snap peas or sugar peas, trimmed and cut into bite-sized pieces 1 red bell pepper, diced into ½” pieces 6 cloves garlic, minced Salt and pepper to taste 1 pound 100% whole wheat spaghetti or linguini 4 green onions, white and green portion, minced ½ cup Italian parsley, minced ½ cup fresh basil, minced

Preparation 1. Start cooking pasta so that it is ready by the time the vegetables are ﬁnished cooking. 2. Heat oil in large skillet over medium heat. Add onion and salt and sauté for about 5 minutes until onion is soft. 3. Add broccoli and cauliﬂower. Stir and cook until the vegetables are just tender, about 5 minutes. 4. Add green beans, peas, bell pepper and garlic. Cook for another 5 minutes 5. Adjust seasoning and set aside. 6. Place cooked pasta in large serving bowl. Add vegetables, parsley and basil. Toss until well blended and serve! Yum!

Yield: four generous servings

Grilled Portobello Mushrooms with Olive Oil & Garlic When you look at Portobello mushrooms in the produce section of your grocery store you may be stunned by the price. I bought some this week and they were $5.95 per pound. But even with that high price, I still only paid about $1.35 for each mushroom. I served mine with Cuban Black Beans and Brown Rice along with a green salad and the meal was very satisfying.

Ingredients 4 Portobello mushrooms olive oil Kosher salt and freshly ground black pepper 4 garlic cloves, minced fresh Italian parsley, minced

Preparation 1. Preheat the broiler or start your grill. 2. Wipe mushrooms clean and remove stems (I cook the stems along side mushrooms and then eat them myself as part of the “Cook’s Reward.”) 3. Drizzle all over with olive oil and season with salt and pepper. 4. Broil or grill about 4 inches from ﬂame, gill side up, 2 minutes. 5. Turn over, sprinkle tops with garlic and a bit more oil, and cook 1 to 2 minutes longer, being careful not to burn the garlic. 6. Sprinkle with parsley and serve.

Yield: four servings White Bean and Black Olive Soup The ﬂavors and contrasting colors in this soup make it delightful to heat and fun to see! The Kalamata olives add a very unique ﬂavor. You can substitute black olives, but it won’t be the same . . . search out the Kalamata olives. They are available in most larger grocery stores in the deli section.

Ingredients 1 cup dry white beans 3 cups water 2 tablespoons olive oil 1¼ cup onion, chopped 1 stalk celery, diced 1 medium carrot, diced 1 teaspoon salt 1 teaspoon oregano or marjoram 1½ teaspoon basil 1 small or ½ medium zucchini, diced 1 small bell pepper, chopped 3-4 cloves garlic, minced 3 ounces tomato paste 4 cups vegetable stock or water black pepper 1 cup pitted Kalamata olives, sliced 1 tablespoon lemon juice 1 medium tomato, diced 1 handful ﬂat leafed parsley, minced

Preparation 1. Sort and wash the beans, place in saucepan with water, bring to a simmer, and cook until tender (about 1hour 15 minutes). 2. After about an hour, heat oil in Dutch oven over medium heat. Sauté onion, celery, carrot, salt, and herbs, stirring occasionally, until tender, 8-10 minutes. 3. Add zucchini, bell pepper, and garlic, sauté 5 minutes. 4. Stir the tomato paste into the veggie stock and add to vegetables along with pepper, olives, and lemon juice. 5. Lower heat, cover, and simmer, stirring occasionally, for 15 minutes. 6. Top with tomato and parsley and serve.

Yield: six servings Stir Fry Vegetables with Brown Rice You will end up having a couple meals that you really enjoy and you will make over and over again during your fast. This recipe will likely be one of them! Not only is it very appetizing in its colorful presentation, but it is ﬁlling and tasty. Change the recipe to your own liking and with what you have available, but don’t skimp on the vegetables as that’s what makes this recipe unique and satisfying.

Yield: four servings Tip: Serve this dish as a complete main dish along with a side of sliced fruit such as oranges, pineapple or mango. This is also a great recipe to double and then use the leftovers for lunch. Merely heat in the microwave or eat at room temperature. RESTAURANT GUIDE Do you just need to go out to eat? We have assembled a restaurant guide for you to some of the popular restaurants around the Covina area. Also, we have included a few tips for eating fast food.

Carino’s Italian Restaurant (at The Curve, West Covina)

Italian Wedge Salad $6.99 Iceberg wedge, candied pecans, roma tomatoes, apple slices. Leave off the applewood smoked bacon and gorgonzola cheese. Ask for their low fat House Vinaigrette dressing.

Vegetable Pasta Primavera $8.99 Angel hair pasta, fresh vegetables, garlic, red pepper and parmesan cheese. Leave off the parmesan cheese and ask for their whole wheat penne pasta.

Angel Hair with Artichokes $9.99 Pasta with roma tomatoes, garlic, capers, basil, black olives and parmesan. Substitute angel hair with their whole wheat penne pasta. Leave off the parmesan cheese.

Grilled Portabella Skilletini $9.99 A sizzling skillet ﬁlled with balsamic roasted portabella mushrooms, artichokes, roma tomatoes, zucchini, yellow squash, roasted red peppers, red onions and bow-tie pasta with spicy marinara sauce. Substitute bow-tie pasta with their whole wheat penne pasta.

Millies Restaurant

Asian Chicken Salad $8.99 Shredded carrots, sliced cucumber, pineapple, scallions, red onions, tomatoes, romaine and iceberg lettuce. Tossed in Mille’s Ginger dressing and sprinkled with sesame seeds. Additional items normally on this salad, not to be included are: marinated chicken, chow mein and Noodles and wontons.

Build Your Own ½ Pound Veggie Burger $8.99 Wheat Bun, Veggie Burger, Avocado, Sauteed Mushrooms, Lettuce and tomato, (red onion on request). Additional items normally on this burger, not to be included are: Seasoned French Fries or cole slaw; variety of cheese and Sauces and additional toppings

Applebee's

Veggie/Garden Burger This burger is okay if ordered with a whole wheat bun, and without mayonnaise or dairy based spreads. Sliced tomatoes can be substituted as a side order instead of cole slaw or french fries.

Salads Any salad is okay if ordered without meat, cheese, or dairy based dressings (ask the server if the dressing is dairy based). No garlic bread or toast of any kind. CASA MORENO (Downtown Covina)

Paulo’s Salad 10.95 A healthy choice!! A small bed of rice, tossed greens, grilled bell peppers, onions and poblano chiles, pico de gallo salsa, cheese and avocado slices. Choice of grilled chicken or carne asada. Accompanied with a slice of lime to give it a twist. DANIEL FAST- minus the the cheese and meat. Substitute side salad for beans.

Calabacitas 10.95 Healthy Choice! Mercy recommends this dish for Vegetarians, sautéed zucchini, tomatoes, onions & corn kernels topped with melted cheese. DANIEL FAST- minus the cheese. Substitute side salad for rice.

SANDWICH CITY (Downtown Covina)

Garden Salad $4.95 Entree Serving of Fresh Cut Greens with Tomato, Cucumber and Croutons DANIEL FAST- minus the croutons.

Chinese Chicken Salad $7.95 Chicken Breast, Almonds, Celery, Fried Noodles, Green Onion, Mandarin Oranges, And Our Own Homemade Sesame Dressing. DANIEL FAST minus the chicken breast and fried noodles

Southwest w/Chicken Breast $7.95 Tomato, Corn, Black Beans, Green Onion, Black Olives, Grated Cheese, Corn Chips and our Chipotle Lime Ranch Dressing DANIEL FAST minus chicken, cheese, and corn chips, change dressing

O'Shannon $7.95 Chicken Breast, Avocado, Apples, Dried Cranberries, Pecans, Blue Cheese, Red Onion with Raspberry Vinaigrette Dressing DANIEL FAST minus the blue cheese and chicken breast

THE ‘CHAD’-ALICIOUS $8.95 Created for and named after our very own Pastor Chad. This array of Daniel fast approved toppings is laid over a bed of greens and topped with Balsamic Vinaigrette. It’s delicious!

Old World Deli Salad bar is Daniel Fast friendly by selecting only fresh veggies and fruit and oil/vinegar for a dressing. No ‘cured’ peppers or pickles, pre-made salads or breads.

McDonald’s McDonald’s has an array of garden salads that can be eaten without meat or dairy based dressings. They also have a fruit salad which is fresh fruit and nuts.

Wendy’s Wendy’s has a variety of salads that can be eaten without meat or dairy based dressings. They also have baked potatoes and broccoli

Subway Salads (or sandwiches turned into a salad) can be eaten from Subway using the veggies offered – no meat or cheese. Some veggies, because they are ‘cured’ are not Daniel Fast friendly such as pickles, jalapenos, and banana peppers. Mustard, brown mustard, oil and red wine vinegar are fast friendly. The fat free Italian, fat free sweet onion and red wine vinaigrette are not fast friendly due to milk, sugar or other non-Daniel fast ingredients. FREQUENTLY ASKED QUESTIONS

This is taken from daniel-fast.com website. These are the hard and fast rules. However, please know that as a church we are not encouraging legalism with this diet as we are urging you to be more about prayer than about food. However, here are the strict rules and frequently asked questions.

What is the Daniel Fast? It's a biblically based partial fast based on two accounts of the Prophet Daniel's fasting experiences (seed Daniel 1 and 10) and typical Jewish fasting principles. The Daniel Fast eating plan is similar to a vegan diet with additional restrictions. See the Daniel Fast Food List for a more complete outline of foods to include and foods to avoid.

Why are fruits and grains allowed when the Bible says Daniel ate only vegetables and drank water? The early translations (including KJV) use the word pulse instead of vegetables. That word is rightly translated as "foods grown from seed." Therefore, the Daniel Fast includes fruits, vegetables and whole grains.

Can I take medications during the Daniel Fast? If you have health issues, you should always talk with your health professional before starting the Daniel Fast or any other major change in your diet. Fasting should never bring harm to the body, so medications should be continued.

Are supplements okay to take during the Daniel Fast? Yes, but read the label to make sure they are of good quality and that the ingredients comply with the Daniel Fast Guidelines.

Why can't I have herbal tea on the Daniel Fast? This is a common question! The reason that no tea is allowed is because the only beverage on the Daniel Fast is water (see Daniel 1). This is based on the prophet's fasting practice in Daniel 1 where he and his companions ate only pulse (food grown from seed) and drank only water. Tea is not water and therefore is not allowed on the Daniel Fast.

Can I have honey on the Daniel Fast? It's natural with no preservatives. No sweeteners are allowed on the Daniel Fast. This is based on Daniel's fast recorded in Daniel 10 where he ate no meat and consumed no precious foods. So even though honey is natural and free of chemicals, it would be considered a "precious food" and therefore not allowed during the Daniel Fast.

I am pregnant. Can I still engage in the Daniel Fast? First, you will want to contact your doctor and explain that the Daniel Fast is a vegan diet with additional restrictions (leavened breads, caffeine, alcohol, sweeteners and chemicals).

Generally, pregnant and nursing mothers follow the Daniel Fast guidelines, but add enough chicken or ﬁsh to meet the additional protein demands.

Are there ever situations when I should "pause" from the fast? Yes, there are times when it would be appropriate to brieﬂy pause from the fast, but do so after consulting with the Holy Spirit. For example, last year when I was fasting I visited my son and his wife who live about 120 miles from me. My son is adopted from Ethiopia and three years ago he returned to Ethiopia and while there married a lovely woman. They now live in Seattle.

During my visit, she had prepared a very special Ethiopian meal for me (parents are very honored in Ethiopia) with lamb. I quickly consulted the Holy Spirit who showed me the way of love for her would be for me to pause my fast. She followed the meal with an Ethiopian Coffee Ceremony, again an act of honor toward me. I felt the freedom to engage in both the meal and coffee ceremony and then returned to my fast the next day. It was the loving thing to do . . . How much food can I have on the Daniel Fast? The Scriptures don't really state an amount of food that can be consumed. However, I do encourage people to keep in mind that this is a fast (restricting food for a spiritual purpose). With that in mind, eating no more than three moderate meals and two small snacks would be appropriate.

Can I eat food during the daylight hours? Many fasts begin at sunrise and end at sunset. However, the Daniel Fast does not require this modiﬁcation to our eating patterns. If you choose to add this step to your fast, then that would still be okay, but it is not a required step for the Daniel Fast.

How do you know what Daniel really ate? I don't! That's why the fast is based on the fasting experiences recorded in Daniel 1 and Daniel 10. If you want to "eat as Daniel ate," then I encourage to research what that could have been. But my guess is that you will soon realize that you can't be sure. That's why the fast is only based and modeled after Daniel 1, Daniel 10 and typical Jewish fasting principles.

Can I have (ﬁll in the blank)? You can have all foods that include ingredients that comply with the Daniel Fast approved food lists. READ THE LABEL on any prepared or packaged foods to make sure all of the ingredients comply. Even foods marked as "natural" my still contain sweetener or other foods that are not allowed on the fast.

What foods can I eat straight from the grocery store? You will quickly learn that most of the prepared foods found in grocery stores include sweeteners, chemicals or other ingredients that are not allowed on Daniel Fast. That's why most meals are made from scratch and the reason I've written two eCookbooks and included a cookbook in the new paperback edition.

What if I want to do the Daniel Fast for dietary reasons and not spiritual purposes?

The deﬁnition of fasting is to restrict food for a spiritual purpose. Using the Daniel Fast eating plan for strictly health purposes would be a Daniel Diet rather than a fast. Many people do use the Daniel Fast eating plan to improve their health and for weight loss.

What about gum and breath mints?

I have yet to ﬁnd either gum or breath mints that don't have sweeteners or chemicals included in the ingredients. So alternatives like mint leaves, parsley, whole cloves and cinnamon sticks can be used. Also, adding lemon slices to your water will freshen your mouth. You will also ﬁnd that eating a plant- based diet produces a "sweeter" breath than eating meats and animal products. A FEW TIPS

1. More liquids, less weight. If you haven't been drinking enough water, your body may have developed a pattern of storing water. This water retention equals extra unwanted weight.

By increasing fluids during the Daniel Fast, you are flushing out toxins and teaching your body that it no longer needs to store water. Drink hot water with lemon slices throughout your day, especially before eating, to help reduce fluid retention. Be sure the water is filtered and free from chemicals.

2. Love those hunger pangs! So often when we have hunger pangs, we rush for snacks or something that will make it go away. But some little insights about hunger pangs may have you making a different choice.

I love this one: hunger pangs actually mean that your body is using stored fat in our body. So if you want to lose some weight during the Daniel Fast, then welcome those hunger pangs.

Dehydration often sends a message that "reads" like hunger. So instead of grabbing a snack . . . go for a tall glass of ﬁltered water!

Finally, hunger pangs often pass after a few minutes. So when you sense hunger . . . wait it out.

3. READ THE LABELS. I know you are probably really tired of hearing me scream, "READ THE LABEL" when reading through the blog (daniel-fast.com). I started exclaiming the anthem after answering hundreds of questions that required the writer to read the label to ﬁnd out what ingredients were included in the prepared food they were considering.

So a new habit for those of us on the Daniel Fast is to READ THE LABEL so we can learn the ingredients included in the food inside the box, bag, can or jar. We are not so concerned about the nutritional list. But we are very concerned about the ingredients to make sure there are no sweeteners, dairy products or chemicals included in the food.

4. Remember, this is a fast! It's important to keep in mind that we are on a fast, which is restricting food for spiritual purposes. So while we can eat as much food as we want and any time we want . . . we want to keep in mind that we are fasting.

I encourage people to stick with three modest Daniel Fast meals and one or two small Daniel Fast snacks. The average-sized adult should drink about 1/2 gallon of ﬁltered water each day.

5. How to Prepare for the Daniel Fast. You will experience a more successful fast if you spend some time preparing for your time of focused prayer and fasting.

6. Quiet Time: If you don't already have an established daily quiet time with the Lord, then this is an excellent opportunity to do so. As one pastor said, “I've found it best to start my day with the Lord. So every day I wake up, brush my teeth and then I meet with God."

Starting your day with the God is a habit that will support your faith and growing intimacy with the Lord. During your Daniel Fast, be sure to set a daily time to come before the Lord, to study His Word and His ways.

7. Prepare Your Body: It's a wise move to prepare your body for the fast by easing off sugar, caffeine and chemicals before your ﬁrst day of fasting. Otherwise, you may experience physical detox symptoms of headaches, cramping and fatigue. Start to drink at least 1/2 gallon of ﬁltered water each day. 8. How to Conclude Your Daniel Fast. Just as you prepared to start your Daniel Fast, you will want to plan for the conclusion of your fast.

9. Changing the way you eat: If you have been on an extended fast of 10 or more days, your physical body has enjoyed healthy and easily digestible foods. Most people realize increased energy and better health during their fast.

Reintroduce caffeine, sugar, dairy products, deep fried foods and meat slowly to keep your body from rebelling and bring you discomfort. Small portions are better and adding no more than one type of food each day will give your body a chance to get used to the change.

10. Keep the gems of the fast: Most likely, you have gained many powerful lessons about your health and spiritual life. Carry these positive changes into your everyday life. If you have created a habit of meeting with the Lord each morning, then continue that practice.

If you have gained understanding about healthy eating habits or broken addictions to speciﬁc foods, then continue with those good practices.

Let the lessons you learned during your Daniel Fast continue to bring more health to your body, soul and spirit all year long.

FOR DAILY ENCOURAGEMENT, MORE RECIPES, AND TO COMMENT VISIT CHRIST-FIRST.ORG