The Daniel Fast / Recipe Round Up

Hi there!

So recently I heard from an old friend (thanks Kelsey!) about recipe ideas for the Daniel Fast. I realized that I know quite a bit of people who partake in this fast, so if you are like Kelsey and feel like your meals become boring or repetitive during this time, keep reading for some inspiration. 

If you aren't familiar with the Daniel Fast...Google it.  Then come back. 

The Daniel Fast is how I eat on a day to day basis, so hopefully this will be helpful.

Breakfast

What I eat:

• 3/4 cup Old Fashioned Oats
  
• 1 smashed banana
• Big handful of frozen blueberries
• Sliced strawberries
• Small handful crushed pecans
• Cinnamon. Like the whole bottle.
• Optional chia and hemp seeds

I literally eat that every morning without getting tired of it, but here are more ideas for you to try:




Baked Oatmeal Cups from chocolatecoveredkatie.com 

• 5 cups rolled oats
  
• 2 1/2 cups over-ripe mashed banana, measured after mashing
• 5 tbsp applesauce
• 1 tsp salt
• optional: 2/3 cup mini chocolate chips
• 2 2/3 cups water
• 1/4 cup plus 1 tbsp coconut oil
• 2 1/2 tsp pure vanilla extract
• optional add-ins: cinnamon, shredded coconut, chopped walnuts, ground flax, raisins or other dried fruit, etc.

Preheat oven to 380 F, and line 24-25 cupcake tins. In a large mixing bowl, combine all dry ingredients and stir very well. In a separate bowl, combine and stir all wet ingredients (including banana). Mix wet into dry, then pour into the cupcake liners and bake 21 minutes.
 
Bob's Red Mill Pancakes:

• 1 1/4 cup Bob's Red Mill gluten-free pancake mix
• 1 flax egg {1 tbsp ground flaxseed + 2 tbsp water; six until gummy}
• 3/4 cup almond, soy, or rice milk
• 1 tbsp coconut oil {or applesauce}

Mix and cook like a normal pancake.

Dairy-free Parfait:

• 1 container of dairy-free plain yogurt {So Delicious brand is sold at HEB}
• 1/3 cup granola
• Fresh fruit of choice

Rip's Big Breakfast Bowl {From the Engine 2 Diet}

• 1/4 cup raw old-fashioned oats
• 1/4 cup Grape Nuts or Ezekiel brand equivalent
• 1/4 cup bite-size shredded wheat
• 1/4 cup Uncle Sam cereal {I did Kashi cereal}
• 1 tablespoon ground flaxseed meal
• 2 tablespoons raisins
• 2 tablespoons walnuts
• 1 banana, sliced
• 1 kiwi, sliced {I did strawberries}
• Segments of one grapefruit and juice
• ¾ cup milk substitute of choice {almond, rice, soy, hemp etc}

Put all into one bowl and eat like cereal.

Reboot with Joe: Un-Beet-able {For those who prefer a light-weight breakfast}

• 1-2 apples
• 1 beet
• 3 carrots
• Small piece of ginger root
• 3 Cups fresh spinach {or kale for the courageous}

Peel the beet, then run everything through your juicer. *Of course you can do as many fruits and veggies as you want. You don't have to follow this recipe exactly.

Peanut Butter & Jelly Smoothie:

• 1 cup frozen raspberries
• 1/2-1 frozen banana
• 2 tbsp peanut butter
• 3/4 cup almond milk

Lunch

My Typical Lunch: {serves 2 or 1 hungry mamasita}

• 1/4-1/2 cup quinoa
• 1/2 yellow onion
• 1/2 zucchini
• 1/2 yellow squash
• 2-3 mushrooms
• 1 carrot
• 1-2 handfuls fresh spinach
• 1/2 15oz can diced tomatoes
• 1/3 can black beans

optional

2 tbsp nutritional yeast flakes

Red Devil hot sauce 

Cook in the quinoa in a pot with twice as much water. Once the quinoa begins to turn transparent, add in the yellow onion. After a few minutes, add in the carrot(s). Then add in the zucchini and yellow squash, then the mushrooms. If the water starts to get low, add in the diced tomatoes. Then the spinach, then the beans. Basically start with the crunchiest vegetable and end with the softest. Stir in the nutritional yeast and the hot sauce.

 Chickpea Curry with Quinoa (or Rice)

• 1 can coconut milk (13.5 fl oz)
• 1 can chick peas
• 2 tablespoons and 1 teaspoon red curry paste
• 1 tablespoon tomato paste
• 1 tablespoon or more brown sugar {omit or use coconut sugar, if that's allowed}
• 1 quarter lemon squeezed or more
• 1/4 teaspoon chili powder
• 1 tablespoon basil
• 1 bunch spinach, cleaned
• 4 green onions, chopped
• 2 cups sliced mushrooms
• salt to taste
• 1 cup quinoa
• 2 cups water

1) Heat coconut milk in a large pan until it boils and reduce heat to simmer. Add next 7 ingredients to the coconut milk: chickpeas, red curry paste, tomato paste, brown sugar, lemon juice, chili powder, basil. Mix everything together until even consistency.
2) Add spinach, chopped green onions and sliced mushrooms to the coconut milk mixture, bring to boil, reduce to simmer. Simmer for about 15-20 minutes, until mushrooms are cooked, stirring occasionally. Add salt and pepper to taste.
3) In a separate pan, combine 2 cups of water and 1 cup of quinoa. Bring to boil, reduce heat to simmer and cook until all liquid is absorbed and quinoa is cooked and fluffy.

**I make this ALL THE TIME**

Quinoa Chili 

• 2 cups cooked quinoa
• 1 large yellow onion, diced (1 3/4 cup)
  
• 4 cloves garlic, mince
• 2 (14.5 oz) cans diced tomatoes
• 1 (15 oz) can tomato sauce
• 1 1/2 - 2 cups water (or vegetable broth)
• 1 (7 oz) can diced green chiles
• 2 1/2 Tbsp chili powder
• 2 tsp ground cumin
• 2 tsp cocoa powder
• 1 1/2 tsp paprika
• 1/2 tsp ground coriander
• 1/2 tsp cayenne pepper, or to taste (optional)
• Salt and freshly ground black pepper, to taste
• 2 (15 oz) cans kidney beans, drained and rinsed
• 1 (15 oz) can black beans, drained and rinsed
• 1 1/2 cups fresh or frozen corn
• 1/2 cup cilantro, chopped 
• Juice of 1 lime

Sautee onion in a little bit of water in a pot, adding in garlic during last 30 seconds of sauteing. Add in diced tomatoes, tomato sauce, cooked quinoa, water (or vegetable broth, start with 1 1/2 cups then add more later if desired), green chiles, chili powder, cumin, cocoa, paprika, coriander, cayenne pepper and season with salt and pepper to taste. Bring mixture just to a boil, then reduce heat to a simmer, cover pot and allow to simmer 30 minutes. Add in all beans, corn, cilantro and lime and cook until heated through.


Rainbow Noodles and Jungle Peanut Sauce from thisrawesomeveganlife.com

• 1 sweet red pepper
• 2 zucchinis
• 1 carrot
• 1 tablespoon raw jungle peanut butter
• 1 tablespoon miso
• Juice from ½ lemon
• 2 dates
• Chili powder, to taste
• 1 garlic clove
• 1 tablespoon nutritional yeast (optional) 
• 1 teaspoon black sesame seeds (optional) 
• Water or orange juice, as needed
• ¼ cilantro leaves
• 6 raw olives cut in half
• 1 tablespoon hemp seeds

To make the noodles: cut the veggies lengthwise into thin strips on a mandolin or spiral slicer or a julienne peeler, then mix in a bowl and set aside. 

To make the sauce: blend all the ingredients until smooth, adding water or orange juice as needed to make it creamy. 

Assembly: pour the sauce onto the noodles and evenly coat. Give it a few minutes for the flavors to develop, and then sprinkle with hemp seeds, raw olives and cilantro leaves.

Spring Rolls

• 1 package of rice paper or 
  
• 1 bundle collard green leaves
• 1 purple cabbage 
• a few carrots
• 1-2 zucchini
• 1/2 bel pepper
• fresh basil leaves
• hummus
• avocado

Using a julienne peeler or a knife and a lot of patience, slice the vegetables into strips and place on your rice paper or collard green leaves. *if you are using rice paper, first rinse water over the sheet and wait about 15 seconds for it to soften. Roll up like a burrito tightly.

Kale & Bean Salad 

 

• 1-2 large bunch(es) of kale {you can also mix with fresh spinach}
• 2-4 lemons
• 1 can of kidney beans
• 1 can of chickpeas
• 1 package of cherry tomatoes
• 1 zucchini or cucumber
• 1/4 cup sunflower seeds

Dressing

• Balsamic vinegar
• Dijon mustard

Rinse the kale and rip into bite sized pieces. Squeeze about 2 lemons all over the kale, and using your fingers massage the juice all over the kale until it softens. Rinse the beans before putting them on the salad. For the dressing, just mix the two ingredients together until you like the taste. Beware: less is more.

Other ideas:
Taco salad

Dinner

Lini's Enchiladas {Sorry for lack of measurements & a crappy photo}

• Corn tortillas
  
• Black beans
• Canned or fresh diced tomatoes
• Zucchini
• Red & yellow bel pepper
• Cilantro
• Onion 
• Avocado
  
  Salsa:
• 1 Mango or 2 peaches
• 1/3 bunch cilantro
• 1/8 poblano pepper
• 1/4 red onion

Chop the vegetables and cook in a skillet on the stove until the vegetables are nice and roasted. Load the corn tortillas with the veggies, roll, and place in a casserole dish. Bake in the oven at 350 until the tortillas look a little crispy. Sorry I don't really have measurements for this because I just made it up one day. I just eye ball it based on how many people are eating. Dice the mango and put in a bowl and mix in cilantro, poblano, and red onion. Put the avocado and salsa on AFTER you take it out of the oven.

Pad Thai & Peanut Sauce
**Family Favorite**

• 1 package Soba noodles {buckwheat}
  
• Pineapple chunks
• Broccoli
• Bell Pepper
• Mushrooms 

Sauce:

• 1 tablespoon peanut butter
• 1 tablespoon miso paste
• Juice from ½ lemon
• 2 dates
• Chili powder, to taste
• 1 garlic clove
• Water or orange juice, as needed

Stirfry the pineapple, broccoli, bell pepper, and mushrooms in a skillet. Blend all the sauce ingredients. At the last minute, boil some water and cook the noodles for FIVE minutes. Assemble and enjoy.

Lentil Loaf **Personal Favorite**

• 1 cup canned lentils
  
• 1 cup walnuts, finely chopped and toasted
• 3 tbsp ground flax + 1/2 cup water
• 3 garlic cloves, minced
• 1/2 cup diced sweet onion
• 1 cup diced celery
• 1 cup grated carrot
• 1/3 cup peeled and grated sweet apple (use a firm variety)
• 1/3 cup raisins
• 1/2 cup oat flour
• 3/4 cup rice crumbs
• 2 tsp fresh thyme (or 3/4 tsp dried thyme)
• salt & pepper, to taste
• red pepper flakes, to taste

Balsamic Apple Glaze:

• 1/4 cup ketchup
• 1 tbsp pure maple syrup
• 2 tbsp apple butter (or unsweetened applesauce in a pinch)
• 2 tbsp balsamic vinegar

  Preheat oven to 350F. Mash lentils slightly with a spoon.
Whisk ground flax with water in a small bowl and set aside.
Sautee the garlic and onion for about 5 minutes on skillet. Season with salt. Now add in the diced celery, shredded carrot and apple, and raisins. Sautee for about 5 minutes more. Remove from heat.
In a large mixing bowl, mix all ingredients together. Adjust seasonings to taste.
Grease a loaf pan and line with parchment paper. Press mixture firmly into pan. Whisk glaze ingredients and then spread half on top of loaf. Reserve the rest for a dipping sauce.
Bake at 350F for 40-50 minutes, uncovered. Edges will be lightly brown. Cool in pan for at least 10 minutes before transferring to a cooling rack. I usually wait until loaf is cool before slicing.

Quinoa-Stuffed Bell Peppers

 

Using the recipe from the lunch section for the quinoa, steam several bell peppers in a large pot with a little water until the peppers are soft. Load the quinoa into the peppers and serve.

 Mediterranean Pasta

• 1 package of quinoa spaghetti noodles 
  
• 4 medium tomatoes, chopped
• 25 oz of diced, peeled tomatoes
• 1 medium yellow onion, diced
• 1 tablespoon olive oil
• 3 cloves of garlic, pressed
• 1 tsp dried basil
• 1/2 tsp dried oregano, dried marjoram
• 1/2 cup kalmatta olives, pitts removed, slices in half
• 1 cup of chickpeas
• 1 heaping cup of dino kale, stems removed and sliced
• 1 tablespoon coconut sugar
• 1/2 tsp sea salt
• fresh cracked black pepper
• red pepper flakes

For the pasta:
Being a large pot of water to a boil. Cook spaghetti according to package instructions
For the sauce:
In a large, heavy bottomed sauce pan combine onion, garlic and olive oil.  Cook until onions are softened and slightly carmelized, then add chopped tomatoes, basil, oregano, marjoram, coconut sugar and sea salt.
Simmer on medium low heat for 5-10 minutes.
dd chickpeas and olives, simmer for an additional 3 minutes. Add diced tomatoes, red pepper flakes (optional) and fresh cracked black pepper and additional sea salt to taste
Add kale and mix well until kale is wilted.
Serve steaming hot!  Enjoy! 

Chickpea Curry Soup {Best Soup Ever!} 

serves 4-6
1 clove of garlic
2 tablespoons oil
1 tablespoon curry powder
2 cups stock (chicken or vegetable)
2 cups sliced potatoes
2 cups sliced carrots
2 cups cauliflower florets
2-4 cups fresh spinach
1 14-ounce can chopped tomatoes
1 14-ounce can coconut milk {has to be the canned}
1 14-ounce can chickpeas
2 tablespoons soy sauce
1 tablespoon honey {it's ok to omit}
1/4 cup slivered basil leaves, plus small whole leaves for garnish

Add stock, potatoes and carrots and bring to a gentle simmer. After about five minutes, add the cauliflower, tomatoes, coconut milk, chickpeas, soy and honey. Bring to a gentle simmer and continue cooking until the vegetables are done and the sauce has begun to thicken.
Taste for seasonings and add additional soy sauce or honey as needed. You may want to add more heat via hot chile paste if your curry powder wasn't hot enough.
Remove from heat and stir in the basil. Serve over rice with the additional basil on top as a garnish.

Lentil Chili

1 1/2 cups yellow onion, chopped
1 1/2 cups celery, chopped
1 cup carrots, sliced
1 cup bell pepper, chopped
1-2 garlic cloves, minced
6 cups vegetable broth
1 1/2 TB. chili powder
1 tsp. cumin
1 tsp. paprika
1/2 tsp. ground chipotle powder or smoked paprika
1/2 tsp. cayenne pepper
2 cups green lentils, rinsed
1 (28-oz.) can crushed tomatoes
1 (15-oz.) can kidney beans
zest and juice of 1 lime
1. In a large soup pot over medium-high heat, sauté onion, celery, carrots, bell pepper, and garlic in 1 cup of the vegetable broth. Stir occasionally and cook until vegetables soften, approximately 5-7 minutes.
2. Add chili powder, cumin, paprika, ground chipotle powder, and cayenne pepper and cook for an additional minute, stirring well.
3. Add lentils, crushed tomatoes, kidney beans, and remaining vegetable broth into the soup pot. Cover and bring to a boil. Cover and bring to a boil. Once boiling, reduce heat and simmer until lentils are soft, approximately 45 minutes, stirring occasionally.
4. When lentils are cooked, zest and juice lime into the chili and stir. Taste and add spice according to preference

Source: Forks Over Knives

Vegan/Gluten-free Cornbread Muffins

Makes 12 muffins
1 cup organic unsweetened almond milk
1 tablespoon apple cider vinegar
1 tablespoon baking powder
1 teaspoon baking soda
2 cups fine ground cornmeal
1 teaspoon sea salt
2 tablespoons maple syrup, brown rice syrup or honey or other liquid sweetener
1/4 cup organic unsweetened plain apple sauce
1/4 cup oil (melted coconut or olive oil)

Preheat oven to 375ºF. Line your muffin tin with paper liners.
Mix the vinegar with the milk, and set aside. In a large bowl mix together well all the dry ingredients, corn meal, baking powder, baking soda, and sea salt. In a separate medium-sized bowl, whisk together the apple sauce, olive oil, maple syrup, and milk/vinegar mixture. Pour the wet mixture into the dry mixture slowly, mixing all the while. You can use a spoon or a mixer on low, just make sure the ingredients are thoroughly blended. Fold in any add ins like frozen corn, finely chopped jalapeños, etc make sure they are evenly mixed throughout.
Pour the mixture into the prepared muffin tin and bake for 20-25 minutes until the top is firm and the edges are slightly browned. Remove from the pan and let cool on a wire rack for 10 – 15 minutes. Serve warm if you wish, or eat only one or two and make the cornbread stuffing with the leftovers!

Source: Free People Blog

                                                               Loaded Sweet Potato

Dessert & Snacks

Homemade Larabars

(Yields 110 grams, which is a bit more than the size of two Larabars)

• 1/4 cup nuts of choice
  
• 2/3 cup dates
• tiny pinch salt (brings out the sweetness)
• Optional: a drop or two of good-quality vanilla extract (I use about 1/8 tsp)

Blend in your food processor (I use the Magic Bullet short cup. If you’re using a bigger food processor than that, I’d recommend at least doubling the recipe for smoother blending).  Enjoy!

Source: Chocolatecoveredkatie.com
 

       Freeze banana snack for about 20 minutes

2 Ingredient Cookies:

1 banana

1 cup old fashioned oats

optional: raisins/cranberries, chocolate chips, nuts, cinnamon etc

Bake in the oven at 350 for 10 minutes.

 

I hope this post is helpful to those of you going on the Daniel Fast this January, and to anyone in general. Let me know if you try any of these recipes!