Daniel Fast Recipes
For any of the ingredients below, you can evaulate nutritional content by visiting nutritiondata.com.
IMPORTANT NOTE: Before starting a Daniel Fast, be sure to check with your healthcare provider if he or she already has you on a specific meal plan or diet, or if you are unsure about a health condition you may have that might include dietary supervision, such as anemia, pregnancy, rapid weight gain or loss, hypercoagulability (as evidenced by a history of DVT, atrial fibrillation, stroke or mitral valve replacement, or if you are currently taking a blood thinner such as Coumadin (warfarin)), cancer, diabetes or kidney disease.
When abstaining from meat for an extended period, a vitamin B12 supplement will be needed if not regularly drinking soy, rice or almond milk that has been fortified with an adequate amount of B12. The Institute of Medicine has not established an Upper Limit for B12 due to it's low potential for toxicity --taking at least a 100 mcg vitamin B12 supplement every day or every other day is recommended while fasting from meat.
For additional information on B12, click here.
If you are under 18 years old, please obtain parental or guardian permission before starting a Daniel Fast.
Thank you for your consideration!
Peanut Butter Sandwich Cereal
1/4 - 3/4 cups Old Fashioned Oats
2 - 4 T raisons
2 - 4 T peanuts
1/2 - 1 cup soy,
almond, coconut or rice milk
Old Fashioned Cinnamon or Steel Cut Oats
1/2 cup old fashioned or steel cut oats
3/4 - 1 cup water
Heat over stove top or in microwave until tender then add
Raisons or date pieces
Walnuts
1/4 - 1/2 tsp cinnamon
1/4-1/2 cup almond or soy milk
Homemade Muesli:
3 - 4 cups rolled oats
1 cup rolled wheat or barley
1/2 - 1 cup dried cranberries
1/2 - 1 cup almond slivers
1/2 - 1 cup walnuts and/or peanuts
1/3 - 1/2 cup shredded coconut (unsweetened)
1/2 cup pumpkin seeds
1/2 - 1 cup date pieces (about 8 - 14 dates) or unsweetened carob chips
Ice cold almond, soy or rice milk
Basic Peanut Butter Smoothies
1 - 4 cups unsweetened soy, almond or rice milk
1 banana
1/2 - 1 cup cherries, strawberries, blueberries or other desireable
fruit
1 - 4 T peanut butter or a handful of your favorite nuts
1 - 2 T hemp seeds and/or ground flax meal
1/4 - 1/2 cup oats (would not recommend steel-cut oats)
The oats and the flax will cause your smoothie to thicken in a few
minutes so adding these may mean drinking faster to avoid big gulps or
eating your smoothie with a spoon! :-p
Green Smoothie
1 banana
1/2 cup soy, almond, coconut or rice milk
handful of walnuts
2 - 3 ice cubes
1/2 - 1 tsp
Spirulina
Soy or almond milk with a banana or other fruit and a handful of almonds
or cashews
Great option if you're in a hurry.
Costco offers cases of soy milk and nuts at a great price.
To make almond milk, soak 1 - 3 cups regular almonds in water overnight,
strain and add three cups of water per cup of almonds to blender and
blend on high speed. To strain pulp, use cheese cloth or a juicer.
Pulp may be freezed for later use in breads or batters.
Breakfast Beans (click here)
No Oil Granola (click here)
Lunch/Dinners
Basic Hearty Chili
3 cups of your favorite dry beans soaked in water to plumpen
and reduce cooking time
or, 4 ~15 oz cans of your favorite bean(s).
~30 oz tomato sauce
~30 oz cushed tomatoes
~15 oz refried beans
2 - 3 T chili powder
1 - 2 tsp curry powder (optional)
Salt to taste
If using dry beans, after simmering or pressure cooking to desired
tenderness, add all ingredients and simmer on medium/low until steaming
hot, stir regularly to avoid burning. If using canned beans,
combine all ingredients and heat until steaming.
Basic Vegetable Soup
Bell Peppers
Cabbage
Carrots
Celery
Onions
Potatoes
A few tablestoons of olive, safflower or other oil
Salt and herbs to tasty!
Cut into bite sized portions and toss in a crock pot submerged
in water for several hours or over the stove on low heat until soft and
juicy.
You may also find this similar dish from Costco easy and helpful:
Basic Stir Fry
Your favorite blend of vegetables (example
from Costco)
Olive Oil
Salt
Balsamic Vinegar
Raisons
Sunflower seeds
Saute vegetables in 1 - 2 T olive oil
Season with salt and 1 - 3 tsp balsamic vinegar, top with raisons and
sunflower seeds
Bread and Olives (based on the fasting diet St. Philip Neri (1515 - 1595), which he subsisted on for most of his life (http://www.ewtn.com/library/MARY/PHILNERI.htm))
A random or predetermined blend of grain flours (wheat, rye, barley, flax, spelt, rice, oat, etc), or singular flour, mixed with water or nut milk (I sometimes use dairy), a splash of oil and a dash of salt, then cook on a non-stick fyring pan or with oil, with or without a little leavening (suc h as a dash of baking soda and vinegar mixed into the batter, or use a bit of baking powder (I only use aluminum free baking powder; recent research confirms a risk associated with aluminum intake and Alzheimer's disease)). Serve with a few olives. Also feel free to mix your favorite nuts and dried fruit into the batter. The batter thickens pretty quickly, so consider making small amounts in the blender at a time, using multiple fyring pans, or adding more water and milk to the batter and remixing as necessary.
Peanut Soup with Brown Rice ((sub vegetable broth for chicken)
(click
here))
Kale and Black Bean Tacos (click
here)
Whole Foods has a corn tortilla made from stone ground white
corn, sunflower seed oil, sea salt, water and a trace of lime (okay for
Daniel Fast).
Lentil Tacos
1 lb bag of lentils softened via pressure cooker or boiling
(high protein lentils preferred over high starch varieties)
2 six ounce cans tomato paste
Taco seasoning
Mix above ingredients together and add to a torilla (check tortilla
ingredients to ensure Daniel Fast compatible)
Add favorite salsa!
Lentil and Vegetable Soup
2 1/2 T extra-virgin olive oil
1 onion, chopped (about 3/4 cup)
2 carrots, peeled and chopped (about 3/4 cup)
2 celery stalks, peeled and chopped (about 2/3 cup)
3 garlic cloves, minced (about 1 tablespoon)
2 -3 tsp salt
1 small tomato, chopped (about 1/3 cup)
1 T tomato paste
2 cups green or brown lentils
1/2 tsp dried thyme
1 small bay leaf
1/4 tsp freshly ground black pepper
6 vegetable broth
4 - 5 C water
2 tsp red wine vinegar
Saute onion, carrots, celery and garlic in olive oil for about five
minutes, add tomatoes and cook for two minutes then add tomato paste and
cook for additoinal two minutes. Combine with broth, water, salt,
lentils, thyme, bay leaf and pepper and bring to boil. Reduce heat
and simmer for around 20 minutes to desired lentil tenderness. Add
vinegar and additional salt and pepper to desired taste. Garnish
with scallions and/or tofu-based sour cream.
Spicy Avocado Chili
3 cups pinto beans rinsed, cleaned and soaked until plump.
Place beans in a crock pot on high for 1-2 days until soft; drain and
add 1 can tomato sauce and 2 cans stewed tomatoes with oregano and basil
Lastly, add 1 - 2 Tbl chili powder, 1-2 tsp curry powder and salt to
taste. For each bowl served, add 1 ripe avocado cut into pieces, mix and
enjoy!
Costco has had great deals on S&W organic for both types of canned
tomatoes as well as for 10 pound bags of pinto beans.
Basic Lentils
1 lb lentils, 8 cups water, simmer to soft, add 1 can (15oz)
tomato sauce, basil or other desired seasonings, salt.
Yemiser Wat (Ethiopian Spicy Lentils) (click here)
Misor Wat - Ethiopian Spicy Lentils (click
here)
Peas and Peanuts
1 pound split peas
7 cups water
Simmer until tender, about 45 minutes to an hour. If adding other
vegetables, add after 30 - 45 minutes to reach desired tenderness.
Add 1 cup peanuts, 1 teaspoon salt and other seasonings to desired taste
Simple Bean Soup
A variety of your favorite beans, lentils and peas soaked and cooked
until tender. For each serving, add salt and 1/2 of an avocado cut into
pieces.
For a more complex flavor, to each 6 cups of cooked bean, pea and lentil
blend add:
1 - 4 cups reserved liquid from cooking beans
1 can tomato sauce (16oz)
1/4 cup olive oil
2 cups chopped onions
2 medium red bell peppers, diced
6 garlic cloves
2 Tbs chili powder
2 tsp dried oregano
1 1/2 tsp ground cumin
1/2 tsp cayenne pepper
For garnish: chopped cilatro, green onions, avocado
Saute onions, bell peppers and garlic; add seasonings and stir for 2
minutes; mix in bean blend, reserved liquid and tomato sauce; reduce
heat and simmer 20-30 minutes.
Three-Grain-Salad, containing wheat berries, pearl
barley and brown rice (click
here)
Great Grains to Add to Any Salad (click
here)
Vegetarian Minestrone Soup (omit pasta)
http://vegetarian.about.com/od/soupsstewsandchili/r/minestronesoup.htm
Sprouted Sweet Pea Soup
http://www.bewellwithsue.com/sprouted-sweet-pea-soup-a-raw-food-recipe-from-sproutology/
Russian Cabbage Borscht (substitute olive oil for butter,
Stevia for honey and omit sour cream)
http://allrecipes.com/recipe/russian-cabbage-borscht/
Spicy Cucumber-Avocado Soup
1 ripe avocado
4 medium cucumbers
1/2 large red onion
2 lemons, juice of
1 tsp salt or Braggs amino acid to desired taste
1/2 teaspoon chopped fresh jalapeño chile with seeds
1/2 cup fresh dill
Peel and pit avocado. Blend all ingredients in a blender until very
smooth, about 1 minute.
Garnish: diced avocado and chopped chives
Fresh Greens (Collard, Kale, Turnip or Mustard Greens
(30-45 minute cooking time) Spinach or Swiss Chard (2 - 5 minutes)
Wash and chop desired amount of green, place into pan with
aobut 1 & 1/2 inch water or use steamer. Bring to boil over medium
heat then reduce and simmer as appropriate. Season as
desired.
Note: If taking a blood thinner, consult with your healthcare provider
before making changes to your normal intake of vegetables containing
vitamin K intake.
Soy (or garbanzo) Corn Muffins (click here)
Stuffed Acorn Squash (click here)
Stuffed Pumpkin (click here)
Scalloped Potatoes (click here)
Ratatouille (click here)
"Chicken" and Rice Soup (click here) --uses chicken style seasoning
Toasted Almond and Coconut Salad
5 cups torn fresh spinach
3 cups torn lettuce
2 sclices red onion, separated into rings
1/2 cup chopped green pepper
1/2 cup mandarin oranges
1/2 cup sliced celery
1/2 cup pineapple chunks
1/3 cup vegetable oil
1/4 fresh raspberries
1/4 pineapple juice
2 tbsp red wine vinegar
Stevia to sweeten
1/2 tsp celery seed
1/2 cup sliced almonds, toasted
1/4 cup flaked coconut, toasted
Line bowl with salad greens. Combine the next 6 ingredients and spoon
into bowl.
Toast the coconut and almonds (oven to 400 degrees, 5 to 8 minutes for
almonds, about 10 minutes for coconut). Set aside.
In a blender combine oil, raspberries, pineapple juice, vinegar and
celery seed. Taste and add Stevia to desired sweetness. Pour
over salad. Top with almonds and coconut. Serve immediately.
Protein Patties (click
here, go to bottom of page; goes great with salads!)
Spaghetti Squash (click
here)
(sub feta cheese with Garlic "Feta"
dressing)
Many delicious vegetarian Indian dishes can be found
here.
Condiments
Country Kethcup
1 6-oz can Tomato paste
1 tsp salt
3 T Olive oil
3 T Lemon juice
1/2 tsp Garlic powder or 1 fresh clove
1 tsp onion powder
1/2 - 3/4 C water
Stevia to desired sweetness
Blend and refrigerate
Tofu Mayonnaise made with Sunflower Seeds or Cashews
1/3 C Sunflower Seeds or Cashews
1/3 C Water
12 oz silken tofu, extra firm
2 1/2 T lemon juice
1/2 - 1 tsp salt
1/2 tsp garlic powder
1 tsp onion powder
Combine all ingredients in blender. Store in refigerator.
To convert Tofu Mayonnaise to sour cream, add
1 T lemon juice
To convert Tofu Mayonnaise to an onion dill dip, add
2 tsp dill weed
1 1/2 tsp onion powder
1 T lemon juice
Tofu Mayonnaise
2 C soft tofu
1 tsp salt
2 T lemon juice
1 tsp onion powder
1/2 tsp garlic powder of 1 fresh clove
1/3 C Olive oil
Mix and refrigerate
Basic Dry Seasoning Mix
2 T salt
½ tsp tumeric
1 tsp garlic powder
1 T onion powder
1/2 tsp Marjoram
1 tsp Sage
1 T parlsey
Mix and store in a cool & dry locale
(may also add 4 T ground flax meal (when not mixed with liquid
ingredients, e.g. salad dressing))
Chicken Style Seasoning (click here)
Spicy Seasoning Salt
2 1/2 tsp salt
1 1/2 tsp black pepper
1 1/2 tsp red pepper
2 tsp chili powder
1 tsp garlic powder (optional)
Garlic "Feta" Dressing
1 box Tofu (14 oz, firm), water packed
6 T Lemon juice
2 C Cashews
2 1/2 C water
2 tsp Salt
2 T Onion, chopped
2 Garlic cloves
1 tsp garlic salt
1 ½ T Potato flour or corn starch (with no additives or sweetners)
1/4 C Lemon juice
Blend and refrigerate
Wild Salad Dressing
4 T Extra virgin olive oil or other favorite
2 T Lemon juice
2 tsp Basic Dry Seasoning Mix
2 tsp onion powder or 1 medium onion chopped extra fine (Kudos if using
a fresh onion, which contains high levels of flavonoids particularly
Quercetin, which is also an anti-oxidant)
1 - 1½ cup(s) water (to desired consistency)
Stevia to desired sweetness
Mix and refrigerate
Dill Dressing made with Sunflower Seeds (click here)
Cucumber Dip
1 C Cashews
1 large, peeled cucumber
1/3 C lemon juice (1 -2 lemons worth)
1½ tsp Salt
1 tsp onion powder or 1 small onion minced
Stevia to desired sweetness
Blend until smooth and creamy, keep refrigerated.
Tangy Tahini Dressing
1/2 C Sesame tahini
1/2 C Water
1/4 C Lemon juice
1 tsp salt
1 tsp Garlic powder or 1 fresh clove
Stevia to desired sweetness
Blend until smooth and creamy, keep refrigerated
Italian Dressing
2 C Water
1/2 C Raw sunflower seeds
1/2 C Raw cashews
1/4 tsp Celery seed
3 tsp Onion powder
1 tsp Garlic powder or 1 fresh clove\
1/2 C Lemon Juice
1 tsp salt
Blend until smooth and creamy then add
1 T Parsley
2 tsp Basil
Keep refrigerated
Desserts / Snacks
Basic banana ice cream
Peel ripe bananas and cut into 3 - 4 two inch pieces
Freeze
Optional ingredients:
1 - 2 T peanut butter
1 - 3 T dates or raisons to sweeten
Blend all in food processor
Sprinkle with sunflower seeds or almond slivers
Banana cherry ice cream
Same ingredients as above but sub half banana content with half frozen
cherries
Top with walnuts and date pieces
Dates and Peanut Butter
Your favorite brand of natural peanut scooped up with dates
(preferably seedless!). Bananas and peanut butter are excellent
too!
Nutty Cranberry Quinoa (click here)
Steamed Green Beans with Pine Nuts and Lemon
4 ounces green beans
1 tsp pine nuts
1 tsp lemon zest
1/2 tsp olive oil
Pinch of salt and pepper
Steam beans 3-4 minutes until just tender, add zest, oil, pine nuts,
salt, pepper and serve!