The Daniel Fast Prepare for your Daniel Fast
During the Daniel Fast you will not consume any sugar or sweeteners of any kind, nor will you have any caffeine or artificial chemicals. Many people experience a physical detox dur- ing the first few days of the fast including headaches, fatigue, leg cramps and other typical symptoms. In those days I, Daniel, was You can reduce these effects by weaning mourning three full weeks. I ate yourself from these foods before the fast no pleasant food, no meat or begins and also by drinking at least 1/2 gal- lon of filtered water each day before, during wine came into my mouth, nor and after the fasting period. did I anoint myself at all, till Anytime you have concern about symptoms three whole weeks were fulfilled. you may experience, be sure to contact your Daniel 10:2, 3 health professional. Fasting should never be harmful to the body!
The Daniel Fast
For more information, lots of recipes, and answers to frequently asked questions, visit the Daniel Fast Blog at:
http://DanielFast.wordpress.com The Daniel Fast Guidelines Use this guide when preparing menus, choosing recipes and shopping for your Daniel Fast meals. sprouts, squashes, sweet potatoes, tomatoes, turnips, All leavened bread including Ezekiel Bread (it The Daniel Fast watercress, yams, zucchini, veggie burgers are an option contains yeast and honey) and baked goods. if you are not allergic to soy. Food List All refined and processed foods products including All whole grains, including but not limited to whole wheat, but not limited to artificial flavorings, food additives, brown rice, millet, quinoa, oats, barley, grits, whole wheat chemicals, white rice, white flour, and foods that The Daniel Fast is a very healthy way to eat and is full pasta, whole wheat tortillas, rice cakes and popcorn. contain artificial preservatives. of nutritious and healthy foods. However, if you have special dietary needs, you should consult your health All nuts and seeds, including but not limited to sunflower All deep fried foods including but not limited to potato professional before you start this fast. You can then seeds, cashews, peanuts, sesame. Also nut butters chips, French fries, corn chips. including peanut butter. modify the fast to meet your specific health needs. All solid fats including shortening, margarine, lard and All legumes. These can be canned or dried. Legumes foods high in fat. include but are not limited to dried beans, pinto beans, Foods to include during the Daniel Fast Beverages including but not limited to coffee, tea, split peas, lentils, black eyed peas, kidney beans, black herbal teas, carbonated beverages, energy drinks, All fruits. These can be fresh, frozen, dried, juiced or beans, cannellini beans, white beans. and alcohol. canned. Fruits include but are not limited to apples, All quality oils including but not limited to olive, canola, apricots, bananas, blackberries, blueberries, When you shop for food remember to READ THE grape seed, peanut, and sesame. boysenberries, cantaloupe, cherries, cranberries, figs, LABELS to make sure the only ingredients in grapefruit, grapes, guava, honeydew melon, kiwi, Beverages: spring water, distilled water or other pure packaged foods are suitable for the Daniel Fast. You lemons, limes, mangoes, nectarines, oranges, waters. will want to be especially aware of chemicals, dairy products and sweeteners - all of which are not papayas, peaches, pears, pineapples, plums, prunes, Other: tofu, soy products, vinegar, seasonings, salt, herbs allowed on the Daniel Fast. raisins, raspberries, strawberries, tangelos, and spices. tangerines, watermelon
All vegetables. These can be fresh, frozen, dried, Foods to avoid on the Daniel Fast juiced or canned. Vegetables include but are not limited to artichokes, asparagus, beets, broccoli, All meat and animal products including but not limited to Brussels sprouts, cabbage, carrots, cauliflower, celery, beef, lamb, pork, poultry, and fish. The Daniel Fast chili peppers, collard greens, corn, cucumbers, All dairy products including but not limited to milk, cheese, eggplant, garlic, ginger root, kale, leeks, lettuce, cream, butter, and eggs. For more information, lots of recipes, and mushrooms, mustard greens, okra, onions, parsley, All sweeteners including but not limited to sugar, raw answers to frequently asked questions, visit the potatoes, radishes, rutabagas, scallions, spinach, Daniel Fast Blog at: sugar, honey, syrups, molasses, and cane juice. http://DanielFast.wordpress.com DANIELFASTFOODLIST
PleasemakesuretoREADTHELABELwhenpurchasingpackaged,cannedorbottledfoods.Theyshould besugarͲfreeandchemicalͲfree.Keepthisinmindasyoureviewthislistofacceptablefoods.
FoodstoincludeinyourdietduringtheDanielFast
Allfruits.Thesecanbefresh,frozen,dried,juicedorcanned.Fruitsincludebutarenotlimitedtoapples, apricots,bananas,blackberries,blueberries,boysenberries,cantaloupe,cherries,cranberries,figs, grapefruit,grapes,guava,honeydewmelon,kiwi,lemons,limes,mangoes,nectarines,oranges,papayas, peaches,pears,pineapples,plums,prunes,raisins,raspberries,strawberries,tangelos,tangerines, watermelon
Allvegetables.Thesecanbefresh,frozen,dried,juicedorcanned.Vegetablesincludebutarenot limitedtoartichokes,asparagus,beets,broccoli,Brusselssprouts,cabbage,carrots,cauliflower,celery, chilipeppers,collardgreens,corn,cucumbers,eggplant,garlic,gingerroot,kale,leeks,lettuce, mushrooms,mustardgreens,okra,onions,parsley,potatoes,radishes,rutabagas,scallions,spinach, sprouts,squashes,sweetpotatoes,tomatoes,turnips,watercress,yams,zucchini,veggieburgersarean optionifyouarenotallergictosoy.
Allwholegrains,includingbutnotlimitedtowholewheat,brownrice,millet,quinoa,oats,barley,grits, wholewheatpasta,wholewheattortillas,ricecakesandpopcorn.
Allnutsandseeds,includingbutnotlimitedtosunflowerseeds,cashews,peanuts,sesame.Alsonut buttersincludingpeanutbutter.
Alllegumes.Thesecanbecannedordried.Legumesincludebutarenotlimitedtodriedbeans,pinto beans,splitpeas,lentils,blackeyedpeas,kidneybeans,blackbeans,cannellinibeans,whitebeans.
Allqualityoilsincludingbutnotlimitedtoolive,canola,grapeseed,peanut,andsesame.
Beverages:springwater,distilledwaterorotherpurewaters.
Other:tofu,soyproducts,vinegar,seasonings,salt,herbsandspices.
FoodstoavoidontheDanielFast
Allmeatandanimalproductsincludingbutnotlimitedtobeef,lamb,pork,poultry,andfish.
Alldairyproductsincludingbutnotlimitedtomilk,cheese,cream,butter,andeggs. Allsweetenersincludingbutnotlimitedtosugar,rawsugar,honey,syrups,molasses,andcanejuice.
AllleavenedbreadincludingEzekielBread(itcontainsyeastandhoney)andbakedgoods.
Allrefinedandprocessedfoodproductsincludingbutnotlimitedtoartificialflavorings,foodadditives, chemicals,whiterice,whiteflour,andfoodsthatcontainartificialpreservatives.
Alldeepfriedfoodsincludingbutnotlimitedtopotatochips,Frenchfries,cornchips.
Allsolidfatsincludingshortening,margarine,lardandfoodshighinfat.
Beveragesincludingbutnotlimitedtocoffee,tea,herbalteas,carbonatedbeverages,energydrinks, andalcohol.
Remember,READTHELABELS! Food Preparation
You will quickly find that most of the prepared meals you find in grocery stores contain ingredients that are not acceptable for the Daniel Fast. Consequently, you will need to prepare most of your meals from scratch!
Meal preparation can take more time during the Daniel Fast, but you can also adopt some habits to streamline this essential part of your fasting experiences.
Meal Planning - Plan all of your meals for one week. Make sure you have all the ingredients you need along with snack foods!
Set a Cook Day - I frequently use Saturday as the day when I plan all my meals for the coming week and then cook several meals in advance. I make pots of soup, vegetable chili, chapatis and many other dishes. This saves me hours of time and lots of frustration in the coming week, plus it's fun!
Salad Prep - I wash and trim all my salad ingredients as soon as I get home from the grocery store. I then store each item in a container for easy use later in the week. I can make a lovely salad in less than a minute because all the ingredients are already prepared!
Meal Planning Worksheet
Use this sheet to plan your meals. Keep in mind that this is a spiritual fast, not just changing your eating habits. Simplicity and moderation are in order.
Day Breakfast Lunch Dinner Snacks
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Daniel-Fast.com By Susan Gregory
FAQ
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.
What about marital relations during the Daniel Fast? The Bible does speak of husbands and wives abstaining from sexual relations during fasts. However, this is to be a mutual agreement by both the husband and wife. Many couples do refrain from sex while fasting and find their relationship strengthened as they intentionally express love for one another in other ways.
So, abstaining from sex during the Daniel Fast is not required, however it is an opportunity to experience growth in your marriage and in your relationship with the Lord.
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 isbased 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. BREAKFAST
AppleandOatPorridge
Ingredients:
4cupswater
1½cupsoatbran(notoatmeal)
1largeappleͲpeeled/coredandchoppedintoverysmallpieces
1/3cupraisins
½teaspoongroundcarawayseeds
½teaspooncinnamon
½teaspoonsalt
Soymilkforserving(optional)
Preparation:
1.Ina2quartssaucepanoverhighheat,bringthewatertoaboil.Stirintheoatbranandallowwater toreturntoaboil.
2.ReduceheattolowandcookfortwominutesͲstirringoften.
3.Aftertwominutes,turnoffheat.Stirintheapple,raisins,andspices.Letstanduntilapplepieces softenͲabout5minutesͲstirringoccasionally.
4.Dividehotcerealevenlyamong4bowls.Servewiththesoymilkifdesired.
Yield:4servings
DanielFastRecipes©bySusanGregoryAllrightsreservedDanielͲFast.com
PotatoandGreenOnionFrittata
(Thisrecipetakessometime,butitsagreatbreakfastmealforweekendsontheDanielFast.Youwill needablenderorfoodprocessor;plusabakingdish.)
Preheattheovento350°F.
1/4cupoliveoil
1onion,finelychopped
4Ͳ5greenonions,choppedwiththegreenandwhitepartsseparated
4clovesgarlic,minced
2mediumpotatoes,shredded(or2cupsoffrozenshreddedpotatoes)
2tsp.salt,divided
1/2tsp.pepper,divided
2lb.firmtofu
2Ͳ3Tbsp.soysauce,totaste
Preparation:
1.Inalargeskillet,heattheoliveoilovermediumheat.Addtheonionandthewhitepartofthegreen onionsandsautéfor2to3minutes.
2.Addthegarlicandheatforanother30seconds.
3.IncreasetheheattomediumͲhighandaddthepotatoes,1tsp.ofthesalt,and1/4tsp.ofthepepper. Cookfor10to15minutes,flippingthepotatoesregularlyuntiltheyarewellͲbrowned.
4.Blendtheremainingsaltandpepper,thetofu,andsoysauceinafoodprocessoruntiltheyare creamy.
5.Pourcreamymixtureandthegreenpartofthegreenonionsoverthefriedpotatoesandmix.Pour thismixtureintoalarge,oiledpieortartpan.
6.Bakefor30to40minutesoruntilthecenterisfirm.Allowthefrittatatocoolfor10minutesthen invertontoaservingplate.
Yield:4Servings
DanielFastRecipes©bySusanGregoryAllrightsreservedDanielͲFast.com TofuBreakfastScramble
Tofuisagreatsourceofprotein.Inthisrecipe,thetofuwillpickupthefreshflavorsfromthe vegetables.Thisrecipeisperfectforalittleketchup,butmostbrandshavesugarinthem.Sousinga littletomatopasteisagreataddition.
Ingredients:
1boxfirmtofu
1zucchini,dicedsmall
1tomato,diced
½onion,diced
1redbellpepper,diced
2greenonions,finelysliced
1tablespoonfreshcilantro,minced
1clovegarlic,minced
Saltandpeppertotaste
Tomatopasteifdesired
Preparation:
1.Spraypanwith100%oliveoilspray
2.Addallingredientsandfryuntilvegetablesaresoftandreadytoeat.
3.Saltandpeppertotaste
4.Servewithtomatopaste
Tip:Youcanaddlotsofdifferentvegetablestothisrecipeincludingbroccoli,carrots,andmushrooms.
DanielFastRecipes©bySusanGregoryAllrightsreservedDanielͲFast.com MAINCOURSES
BeanandRiceCasserole
Beansandricecombinetomakeacompleteprotein.Sothiscasseroleservesasanexcellentsourceof proteinduringtheDanielFast.
Preheatovento375
Ingredients:
1mediumonion,chopped
2cupuncookedbrownrice
1canredkidneybeans(151/4Ͳ19oz),drainedandrinsed
1canblackbeans(151/4Ͳ19oz),drainedandrinsed
1cangarbanzobeans(151/4Ͳ19oz),drainedandrinsed
1canstewedtomatoes(141/2Ͳ16oz),drained
1canchoppedmildchilies(4oz),drained
10ouncesfrozengreenpeas,thawedbyplacingunderrunningwater
1cupfrozencorn,thawedbyplacingunderrunningwater
Preparation:
1.Ina5ͲqtDutchovenovermediumhighheat,sautéonioninliquidofyourchoice(balsamicvinegar, oliveoil,water)untiltender,stirringoccasionally.
2.Addrice;cookwhilestirringuntilparchedandslightlyopaque.
3.Addbeans,tomatoes,chiliesand31/2cupsofwatertoriceandonioninDutchovenandbring mixturetoboil.
4.Covertightlyplaceinoven,bakinguntilriceistenderandliquidisabsorbed(around1hourforbrown rice).
5.Addpeasandcorn,adjustseasonings,andreturntoovenuntilheatedthrough.
Yield:fourservings TheserecipesareallfromtheDanielFastCookbooksavailableatDanielͲFast.comTheserecipesareall fromtheDanielFastCookbooksavailableatDanielͲFast.com
StirFryVegetableswithBrownRice
Youwillenduphavingacouplemealsthatyoureallyenjoyandyouwillmakeoverandoveragain duringyourfast.Thisrecipewilllikelybeoneofthem!Notonlyisitveryappetizinginitscolorful presentation,butitisfillingandtasty.Changetherecipetoyourownlikingandwithwhatyouhave available,butdontskimponthevegetablesasthatswhatmakesthisrecipeuniqueandsatisfying.
Ingredients:
1tablespoonsesameoil
3greenonions,finelychopped
3tablespoonsfreshginger,minced
4cupsfreshbroccoli,chopped
½poundfreshgreenbeans,chopped
2carrots,peeledandslicedondiagonal
2clovesgarlic,minced
4cupsgreens,chopped(kale,bokchoy,spinach,collards,etc)
1canslicedwaterchestnuts,drained
3cupscookedbrownrice
2tablespoonssoysauce
1½cupspeas(iffrozenrununderwatertothaw)
½cuptoastedslicedalmonds
Preparation:
1.Heatadeepskilletorwokovermediumheatforabout1minute.Addoilandheatfor1minute.
2.Addgreenonionsandginger.Sautéfor5minutes.
3.Addbroccoli,greenbeans,carrots,andgarlic.Stirfryfor8Ͳ10minutes.
4.Addgreensandtossforabout2minutesoruntilgreensarewilted.
5.Stirinwaterchestnuts,brownrice,soysauce,peasandalmonds.
6.Serveascompletemeal.
Yield:fourservings Tip:Servethisdishasacompletemaindishalongwithasideofslicedfruitsuchasoranges,pineapple ormango.Thisisalsoagreatrecipetodoubleandthenusetheleftoversforlunch.Merelyheatinthe microwaveoreatatroomtemperature. BeanCurryandRice
Thisisaneasyrecipeandyoucanadjustthespicestoyourliking.Youmightalsoconsideradding mushroom,carrotsorothervegetables.
Ingredients:
2tablespoonsoliveoil
1largewhiteonion,chopped
1/2cupdrylentils
2clovesgarlic,minced
3tablespoonscurrypowder
1teaspoongroundcumin
1pinchcayennepepper
1cancrushedtomatoes(28ounce)
1cangarbanzobeans,drainedandrinsed(15ounce)
1cankidneybeans,drainedandrinsed(8ounce)
1/2cupraisins
saltandpeppertotaste
8cupscookedbrownrice
Preparation:
1.Preparethebrownriceaccordingtopackagedirectionssoyouhaveenoughfor8servings.
2.Heattheoilinalargepotovermediumheat,andcooktheonionuntiltender.
3.Mixinthelentilsandgarlic,andseasonwithcurrypowder,cumin,andcayennepepper.Cookandstir 2minutes.
4.Stirinthetomatoes,garbanzobeans,kidneybeans,andraisins.Seasonwithsaltandpepper.
5.Reduceheattolow,andsimmeratleast1hour,stirringoccasionally.
Yield:eightservings
TheserecipesareallfromtheDanielFastCookbooksavailableatDanielͲFast.com FLATBREAD
TheserecipesareallfromtheDanielFastCookbooksavailableatwww.DanielͲFast.com
ChapattisorIndianFlatBread
Chapattisaresimilartotortillas,butmadewithnobakingpowder.Theyareeasytomakeandkeepwell ifstoredinanairͲtightcontainer.ChapattisarecommoninSoutheastAsiaandthroughoutAfrica.
Ingredients:
2½cupsfinewholewheatflour(youcanusuallyfindthisinthenaturalfoodssectionofthe supermarketorwiththebulkfoods)
2cupswater(orenoughtomakeasoftdough)
1pinchsalt
Preparation:
1.Mixflourandsaltinalargemixingbowl.
2.Makeaholeinflourandusingyourhand,mixinwatertomakesoftdough.
3.Kneadforfiveminutes,returntothebowl,coverwithwetclothandrefrigerateforanhour.
4.Heatacastironskilletovermediumhighheatuntilveryhot.
5.Rollout1/2ahandfulofdoughintoaflatroundshapeandplaceinpan,cookingfor1minuteoneach side.
6.Onceturned,pressgentlywithatowel,untilbrown.
7.Repeatuntilalldoughisused.
Yield:About10chapattis HomemadeCrackers
Makingcrackersisquick,easyandfun.Theycanbemadewithvariousseasoningsandmanydifferent kindsofgrain.Trycornmealwithchilipowder,ryewithcarawayordillseeds,orwholewheatwithgarlic powder.
Experiment!Ifmadefromcornmeal,buckwheatorothernonͲglutengrains,theycansafelybeeatenby glutenͲintolerantindividuals.ThisrecipemakesasemiͲcrisp,densecracker.
Preheatovento400°
Ingredients
1¼cupswholewheatflour,divided(rye,buckwheatorcornmealcanbesubstituted)
½teaspoonsalt
2tablespoonscanolaoiloroliveoil;moreasneeded
4tablespoonswater;addmoreasneeded
1teaspoonseasoningsuchasdriedherbs,chilipowder,garlicpowder,onionpowder,etc.(optional)
1.Usingafoodprocessortomix1cupoftheflour,½teaspoonsaltandoil.
2.Add3tablespoonswaterandmixwell.Graduallyaddmorewater,mixingaftereachaddition,until mixtureformsacompactball.Ifitseemstoostickytohandle,addmoreflour.
3.Sprinkleyourworksurface(orabakingsheetͲsizedpieceofparchmentpaper)withsomeofthe remainingflourthenpressandrollthedoughtoabout1/8thinchthickness,tryingtogetitfairly uniform.Ifthedoughistoodrytorollout,returnittothefoodprocessorandaddalittlemorewater.If necessarytopreventsticking,dustyourhandsandtherollingpinwithalittlemoreflour.
4.PlacetherolledͲoutdoughonabakingsheetdustedwithalittleflourorcornmeal(ifyou'veused parchmentpaper,transferdoughandpapertobakingsheet)
5.Bakefor10Ͳ15minutes,untillightbrown.
6.Coolandbreakintopieces.Ifmakingseveralbatches,mixanotherwhilethefirstonebakes.Youcan reͲusetheparchmentpaperseveraltimes.
Yield:Makesaboutapoundofcrackers SALADS
SouthwestCornandBlackBeanSalad
Thisbean,cornandnutsinthissaladcombinetocreate19gramsofproteinperserving.Thisisavery flavorfulsaladandeasytomakeahead.
Ingredients:
1½cupscornkernels(freshorfrozen)
1/3cuppinenuts
1/4cuplimejuice
2tablespoonsextraͲvirginoliveoil
1/4cupchoppedfreshcilantro
2(14.5ounce)cansblackbeans,rinsed
2cupsshreddedredcabbage
1largetomato,diced
1/2cupmincedredonion
Preparation:
1.PlacepinenutsinasmalldryskilletovermediumͲlowheatandcook,stirring,untilfragrantandlightly browned,2to4minutes.
2.Whisklimejuice,oil,cilantro,saltandpepperinalargebowl.Addthecorn,pinenuts,beans, cabbage,tomatoandonion;tosstocoat.Refrigerateuntilreadytoserve.
3.Freshlygroundpepperandsalttotastejustbeforeserving.
Yield:fourservings
TheserecipesareallfromtheDanielFastCookbooksavailableatDanielͲFast.com SimpleOrangeandRedOnionSalad
Drizzledwithatangydressing,thisappealingsaladmakesacolorfulandtastyalternativetotheusual tossedsalad.Plus,youcanassembleitinminutes
Ingredients:
4cupstornromaine
2mediumnaveloranges,peeledandsectioned
1smallredonion,slicedandseparatedintorings
1/4cupoliveoil
3tablespoonsredwinevinegar
1/4teaspoonsalt
1/8teaspoonpepper
Directions:
Onaservingplatter,arrangetheromaine,orangesandonion.InajarwithatightͲfittinglid,combinethe remainingingredients;shakewell.Drizzleoversalad;serveimmediately.
Yield:4servings.
BeautifulGreenSalad
Thisisabasicgreensaladwithalittleziptoit.
Ingredients:
8cupsbabyspinachleaves
1/2mediumredonion,slicedandseparatedintorings
1cucumber,seedsremovedandcutinto½chunks
1sweetorange,slicedintosectionsortriangles
11/2cupsnaturallysweeteneddriedcranberries
1cuproastedslicedalmonds
1cupbalsamicvinaigrettesaladdressing,ortotaste
Preparation:
1.Placeservingsofspinachontosaladplates.Topwithredonion,cucumberchunks,orangeslices, cranberries,andslicedalmondsinthatorder.
2.Drizzledressingovereachsalad.
Yield:6servings
TheserecipesareallfromtheDanielFastCookbooksavailableatDanielͲFast.com SaladDressings
Manysaladdressingscallforsugarorhoney.IhavechosentoexcludethoseinthisJournal,however manypeopleontheDanielFastincludehoneyintheirlistofacceptablefoods.Itsuptoyou!Moresalad dressingrecipesareavailableonTheDanielFastweblog.
LemonOliveOilDressing
Ыcupfreshlemonjuice(1largeor1½smalllemons)
¾cupoliveoil(orsometimesImixcanolaandolive)
1Ͳ2tablespoonstamarisoysauce
2largeclovesgarlic,crushed
Freshgroundblackpeppertotaste
Shakeallingredientsinabottle.Tosswithfreshsaladgreens.Storeleftoverdressingintherefrigerator.
TofuMayonnaise
4ouncestofu
1/3cupoliveoil
2tablespoonslemonjuice
2teaspoonsDijonmustard
1teaspoongratedlemonrind
SaltandpepperͲͲtotaste
Pureethetofuwith1/4cupofwater,oil,lemonjuiceandmustarduntilsmooth.Addgratedlemonrind andseasonwithsaltandpepper.
Youcanadd4Ͳ6garliccloves,mashedwith1/2teaspoonsalt,tothemixturetomakegarlicmayonnaise. Youcanexperimentwithusinglessoil,ormoretofu,accordingtoyourtaste.Youcanalsoaddfinely choppedwhiteonionorscalliontozipitup.
ServingSize:Justunder1cupoffinishedmayo
TheserecipesareallfromtheDanielFastCookbooksavailableatDanielͲFast.com SNACKS
SnacksfortheDanielFast
TohaveasuccessfulDanielFast,itsagoodideatohaveseveralsnackfoodsavailableforthosetimes whenyouneedalittlesomething.Isuggestyoustilltakesnacksinservings,soyoudontovereaton thesesometimeshighͲcaloriefoods.
Ricecakes,justplainoldcrunchypatties
Ricecakeswithpeanutbutterandraisins
Almonds
Driedfruitincludingapricots
Applesdippedinnutbutter
Slicedfruit
Veggieswithdip
Poppedpopcorn
Trailmixwithnuts,raisins,sunflowerseeds,coconutpiecesanddriedfruit
Fruitkabobs
Frozenfruitincludinggrapes,blueberries,strawberriesandbananas
Wholewheatcrackers*withnutbutter
Hummuswithflatbread*
TheserecipesareallfromtheDanielFastCookbooksavailableatDanielͲFast.com SOUPSANDSTEWS
GardenVegetableSoup
Thisrecipecallsforfreshvegetables,butsubstitutewithfrozenvarietiesiftheyarenotavailable.Bythe way,testsshowthatfrozenvegetablesactuallyretainmoreoftheirvitaminsandmineralsbecausethey arefrozensosoonafterharvesting.
Ingredients:
4tablespoonsoliveoil
2cupschoppedleeks,whitepartonly(fromapproximately3mediumleeks)
2tablespoonsfinelymincedgarlic
KosherSalt
2cupscarrots,peeledandchoppedintorounds(approximately2medium)
2cupspeeledanddicedpotatoes
2cupsfreshgreenbeans,brokenorcutinto3/4Ͳinchpieces
2quartsvegetablebroth
4cupspeeled,seeded,andchoppedtomatoes
2earscorn,kernelsremoved
1/2teaspoonfreshlygroundblackpepper
1/4cuppacked,choppedfreshparsleyleaves
1Ͳ2teaspoonsfreshlysqueezedlemonjuice
Preparation:
1.Heattheoliveoilinlarge,heavyͲbottomedstockpotovermediumͲlowheat.Oncehot,addtheleeks, garlic,andapinchofsaltandsweatuntiltheybegintosoften,approximately7to8minutes.
2.Addthecarrots,potatoes,andgreenbeansandcontinuetocookfor4to5moreminutes,stirring occasionally.
3.Addthestock,increasetheheattohigh,andbringtoasimmer.
4.Oncesimmering,addthetomatoes,cornkernels,andpepper.Reducetheheattolow,cover,and cookuntilthevegetablesareforktender,approximately25to30minutes.
5.Removefromheatandaddtheparsleyandlemonjuice.Season,totaste,withkoshersalt.Serve immediately.
Yield:6servings GreekVegetableStew
TheOrthodoxGreeksenterpartialfastsaspartoftheirreligiouspractices.Thisrecipeisonethats handeddownandcommonamongGreekfamilies.
Ingredients:
2tablespoonsoil
2onions,chopped
1poundgreenstringbeans,brokeninhalf
1packagefrozenorfreshspinach
4cupswater
6zucchini,chunked
4yellowsquash,chunked
2cupsceleryleaves
4tomatoes,quartered
1teaspoonsalt
8sliceslemon
1tablespoondriedoregano
3tablespoonsfreshbasil
2cloveschoppedgarlic
2tablespoonslemonjuice
Preparation:
1.Lightlybrownonionsinahotdryskilletin2tablespoonsoil.
2.Addoreganoandgarlic,cook1minute.
3.Add4cupswaterandtomatoes.Cook10minutes.
4.Addremainingingredients.Cookcoveredfor40minutes,stirringoccasionally.
5.Servewithalemonsliceineachbowl.
Yield:eightservings RedBeanSoup
Beansaresorichinvitaminsandprotein.Plustheyareexcellentforourdigestivesystems!Servethis soupwithafreshvegetableplateandbeandiporanicegreensalad.
Ingredients:
1tablespoonoliveoil
1½cupschoppedyellowonions
¼cupchoppedgreenbellpeppers
1tablespoonmincedgarlic
4bayleaves
2cupsdriedredkidneybeans,soakedovernight
1tablespoonSpecialSeasoning,(recipefollowsonnextpage)
2quartsvegetablestock
1teaspoonsalt
3tablespoonschoppedparsley
1cupdicedcarrots
1½cupscookedlongͲgrainbrownrice,warm
6tablespoonschoppedgreenonions
Preparation:
1.Heattheoilinalargeheavypotoverhighheat.Addtheonions,bellpeppers,garlic,andbayleaves, andcook,stirring,for2minutes.
2.Addthebeansandcookfor2minutes.
3.AddtheSpecialSeasoningandstock,stirwell,andbringtoaboil.Reducetheheattomediumand cookfor11/2hours,untilbeansaretender,stirringoccasionally.
4.Addthesaltandparsley,coverthepot,andcookfor15minutes.Discardthebayleaves.Remove1 cupofbeansfromthepotandreserve.
5.WithahandͲheldimmersionblender,orinbatchesinafoodprocessor,pureetheredbeans.Addthe reservedbeans,andstirwell.
6.Toserve,ladleagenerouscupofthesoupintoeachof6bowls.
7.Topeachservingwith1/4cupofthericeand1tablespoonofgreenonions.
Yield:sixservings SpecialSeasoning
Thisseasoningisgreatforsoupsandtosprinkleoversalads.Youcanalsowhisktheseasoningwithextra virginoliveoiltospiceupasimplegreensalad.
Ingredients:
2½tablespoonspaprika
2tablespoonssalt
2tablespoonsgarlicpowder
1tablespoonblackpepper
1tablespoononionpowder
1tablespooncayennepepper
1tablespoondriedleaforegano
1tablespoondriedthyme
Preparation:
1.Placeallingredientsintoasmallbowl.
2.Thoroughlymixwithawhisk.
3.StoreyourSpecialSeasoninginanairtightjarorcontainer.
Yield:about2/3cup
Tip:Playaroundwiththisrecipeandmakeityourveryownfamilyspice! DANIELFASTRESOURCES
BOOKS
DanielFastbySusanGregory(ISBN9781414334134)$13.99@FamilyChristianStores
TheDanielFastCookbook(AvailableontheDanielFastwebsite)$8.95
WEBSITES www.danielfast.wordpress.com www.DanielͲFast.com www.danielfastresearch.com
OTHER
YoucanfindrecipesmadeonlyfromDanielFastFriendlyingredientsintheDanielFastCookbook VersionII