Daniel Fast Recipes

BREAKFASTS

Breakfast Burritos

These breakfast burritos are easy to make, filling, and very satisfying. I suggest you make a batch of the sautéed onions, bell peppers, and beans ahead of time. Then just warm them while you’re cooking the tortillas, add the diced avocado, and you have a nutritious breakfast in minutes.

INGREDIENTS
  1. Heat the oil in a large skillet over medium-high heat. Add the onion and bell pepper and sauté until tender, about 8 minutes. Lower heat, add the white beans, and cook for 2 minutes more. Set aside and keep warm.
  2. Prepare the tortillas according to the package directions. Fill each tortilla with the vegetables and then sprinkle with the diced avocado.
  3. Serve two tortillas per person with prepared hot sauce.

Makes 4 servings

Note: Most prepared tortillas are packed with chemicals and sweeteners. However, Mission Organics White Corn Tortillas are Daniel Fast friendly. They are raw, so you cook them on your stovetop for a total of 90 seconds. So very good!

Buckwheat Granola

Buckwheat has a crunchy texture along with its nutty flavor. It’s gluten-free and packed with nutrition. Adding the vanilla and the coconut flakes elevates the cereal for extra punch.

INGREDIENTS
  1. Preheat oven to 325 degrees. In a large bowl, thoroughly combine buckwheat groats, oats, almonds, coconut oil, vanilla, and salt. On a nonstick baking sheet, evenly spread granola mixture, and bake about 20 minutes, or until golden.
  2. Remove from oven and stir flaked coconut into granola mixture. Return to oven and bake 10–15 minutes more until granola is deeply golden. Serve individually in bowls with unsweetened plant-based milk or enjoy as a dry snack. Store excess granola up to one month at room temperature in an airtight container.

Makes 5 cups

Quick, Sweet, and Nutritious Smoothie

Mango is super sweet, and when it’s mixed with the other ingredients, you’ll taste layers of goodness. This is easy to make with ingredients you can keep on hand and makes a quick and healthy breakfast.

INGREDIENTS
  1. In a blender, place mango, carrot, vinegar, lime juice, and 1 cup water. Blend until evenly smooth in consistency, scraping down sides as necessary until ingredients are liquefied.
  2. Divide milk between two glasses and top with smoothie mixture.

Makes 2 servings

Note: While the only acceptable beverage on the Daniel Fast is water (see Daniel 1:12), smoothies are allowed since they are considered a “liquid meal” or meal replacement rather than a beverage.

Crunchy Sweet Melon Breakfast Bowl

Fruit is a tasty way to start your morning, and sprinkling it with granola and spices adds even more delight. This breakfast bowl is a quick and easy way to start your day!

INGREDIENTS
  1. Place cantaloupe in an individual serving bowl for stability, then place bowl on a serving plate. Add granola and make a trough in the center and tip in blueberries.
  2. Poke banana rounds between the edges of cantaloupe and granola and add one or two into the blueberries. Sprinkle mace or nutmeg garnish evenly across fruit and granola.

Makes 1 serving

Green Berry Smoothie

Think of this recipe as a canvas on which you can add flourishes according to your own tastes and flavorful flair. The nuts/seeds provide additional protein, which I like as the recipe keeps me full until lunchtime. This smoothie isn’t as silky as some other recipes, but that’s okay with me. Very good and wholesome.

INGREDIENTS
  1. Place the spinach and milk in a blender and puree until smooth.
  2. Add the berries and blend until smooth.
  3. Add the pineapple and banana, blending after each.
  4. Add the nuts and seeds as desired and blend again.
  5. Pour into a tall glass, Mason jar, or thermos cup to serve.

Makes 1 serving

Oatmeal and More

Oatmeal is a low-cost option that can become one of your core recipes, and there are ways to make it super easy and efficient. For example, you can place all the dry ingredients in a small lidded jar. Then in the morning, just add the boiling water or milk, cover, and let stand for 5 minutes or until the oats are ready to eat. Fast, easy, and filling.

INGREDIENTS
  1. Boil water or milk in a small pan; add the oats and salt and stir.
  2. Cook uncovered for about 5 minutes over medium heat. Stir occasionally to prevent sticking.
  3. Add nuts, dried or fresh fruit, or nut butter of choice.

Makes 1 serving

No-Brainer Overnight Oats

You know that I am a strong promoter of quick and easy meals to allow you to free up time for prayer, meditation, and study. This recipe fits that goal perfectly. Think about making your overnight oats while you’re preparing your evening meal, or make several days of breakfasts in batches to save even more time.

INGREDIENTS
  1. In a medium serving bowl, combine dry ingredients. Mix in milk, stirring well; cover with small plate and refrigerate overnight.
  2. Remove from refrigerator and add banana slices; sprinkle lightly with cinnamon and/or salt to taste.

Makes 1 serving

Brown Rice Breakfast Bowl

Give yourself a surprise with this nutritious concoction of rice, fruit, and nuts. The many flavors and textures make this breakfast interesting and enjoyable.

INGREDIENTS
  1. In a medium pot, place rice, salt, and water. Bring to a boil and then reduce heat to low. Cover and cook 25–30 minutes until water is absorbed and rice is tender.
  2. Divide rice among individual serving bowls and top with raspberries, nuts, and almond butter. Add milk and garnish with mint.

Makes 4 servings

CONDIMENTS

Walnut Cream

You can use walnut cream as a substitute in recipes calling for butter, cream, or milk. The walnuts are rich in protein and the cream can serve as an easy Daniel Fast–friendly ingredient replacement for many of your favorite recipes.

INGREDIENTS
  1. In a blender or processor, puree nuts and liquid until consistency is entirely smooth, fluffy, and light.
  2. Store in airtight container in refrigerator.

Makes 14 servings

Unsweetened Pickled Red Onions

Pickled onions are easy to make, yet they contribute such a big flavor to salads and are a nice addition to your antipasto plate. Usually made with sugar, this recipe is free of any sweeteners and is still rich in color and tangy in flavor.

INGREDIENTS
  1. Place the sliced onions in a large jar.
  2. Whisk together vinegar and salt until the salt is dissolved. Pour over the onions and cover the jar with a tight-fitting lid. Let sit at room temperature for at least one hour before serving.
  3. Store onions in the refrigerator for up to two weeks.

Makes about 2 cups

Homemade Bread Crumb Substitute

Bread crumbs are a nice addition to baked entrées and roasted vegetables. However, typical bread crumbs are made from leavened bread, so they aren’t allowed on the Daniel Fast. This substitute is perfect for your meals, and you can make it in a batch to use in several meals over a week or more.

INGREDIENTS
  1. Preheat oven to 425 degrees.
  2. Mix the flour, salt, and oil in a medium-size bowl. Add the water and blend until the dough is evenly mixed and soft.
  3. Roll the dough on a lightly floured flat surface to about ¼-inch thickness. Cut the dough into about eight pieces (don’t worry about the shape) and place on a baking sheet that is lined with parchment paper.
  4. Bake in the preheated oven for 4–5 minutes. Turn the pieces over and continue to bake for another 4–5 minutes. Turn the oven off and let the pieces dry out and become crisp. Be sure to check often to make sure the pieces aren’t getting too brown.
  5. Remove from the oven. Using a rolling pin, roll the dried pieces into crumbs that are similar in size to typical bread crumbs. Store in an airtight container in the cupboard for up to 10 days.

Makes about 1 cup

ENTRÉES

Burrito Bowl

Quick. Easy. Affordable. Those three words have a nice ring to them, right? That’s what I like about Burrito Bowls. You can make this recipe for lunch or as an entrée to serve with a simple salad. Burrito Bowls are also great to pack for when you have lunch away from home. Just place the hot rice, beans, and salsa mixture in a thermal container. Pack the other ingredients separately, then bring everything together for your meal. ¡Olé!

INGREDIENTS
  1. Heat the brown rice, beans, and salsa in a small pan; season with salt and pepper to taste.
  2. Divide mixture between the tortillas; garnish with guacamole and chopped tomatoes.

Makes 1 serving

Be Creative! Use this recipe as a model for concoctions you can design to your liking. Add shredded lettuce, corn, spices, or other veggies. This is also a great recipe for kids, as they enjoy designing their own meal.

Note: Whenever you use prepared products during your Daniel Fast, such as salsa or guacamole, be sure to read the list of ingredients to be assured that the contents are totally plant-based and free of any chemicals or sweeteners.

Butternut Squash, Quinoa, Bean, and Pear Bowl

Butternut squash is inexpensive, nutritious, and so versatile! In this recipe it serves as the star attraction. Along with the nuts and beans, the quinoa adds even more nutrients. Then comes the pear, which offers a sweet addition to the meal.

INGREDIENTS
BALSAMIC VINAIGRETTE
  1. Preheat oven to 400 degrees; line a baking sheet with foil. Place squash on baking sheet; drizzle with 1 teaspoon olive oil and sprinkle with ⅛ teaspoon each of salt and black pepper. Toss squash to coat evenly. Roast squash 25–30 minutes, turning pieces over after 15 minutes. Cook until tender and lightly caramelized. Remove from oven and reset to 350 degrees. Line a fresh baking sheet with foil for step 3.
  2. In a medium saucepan over high heat, bring vegetable broth to a rolling boil and add quinoa; cover and reduce heat to medium-low. Cook 20–25 minutes until liquid is absorbed. Remove from heat and drain excess liquid. Set aside.
  3. Arrange walnuts on the fresh, foil-lined baking sheet; drizzle with ½ teaspoon olive oil and sprinkle with rosemary plus ⅛ teaspoon each of salt and black pepper. Toss to coat and place walnuts in a single layer. Bake for 8 minutes until aromatic and toasted. Remove from oven and set aside to cool thoroughly. Chop walnuts coarsely and set aside.
  4. For the vinaigrette dressing, combine olive oil, vinegar, mustard, rosemary, salt, and pepper in a tightly lidded jar; shake vigorously to combine ingredients. Set aside.
  5. Layering ingredients, place greens, pears, white beans, squash, quinoa, and walnuts into individual serving bowls or on dinner plates. Drizzle with vinaigrette dressing and serve immediately.

Makes 8 servings

Carrot and Chickpea Stir-Fry

Colorful and tasty, this stir-fry is quick to prepare and packed with nutrition. Serve with a simple green salad and you have a pleasant and satisfying meal.

INGREDIENTS
  1. In a large skillet over medium heat, heat 2 tablespoons olive oil and chickpeas; cook and stir occasionally until peas are lightly browned. Remove chickpeas from skillet and set aside.
  2. In the skillet, add 1 tablespoon olive oil, carrots, cauliflower, paprika, cumin, and ½ teaspoon salt. Cook and stir occasionally until vegetables are barely tender. Stir in broth and orange juice, reduce heat, and continue to cook uncovered for about 10 minutes until most of the liquid is absorbed and the vegetables are done to your preference.
  3. Add chickpeas to skillet and stir until all ingredients are evenly heated. Serve with mint garnish if desired.

Makes 4 servings

Cauliflower Steak with Hummus Sauce

Cauliflower is becoming a favorite as folks find creative ways to serve this nutritious and economical vegetable. Use these steaks for your entrée and let cauliflower become the star of your meal. The hummus sauce elevates the dish with flavor and nutrients.

INGREDIENTS
HUMMUS SAUCE
  1. Make the hummus sauce by blending all ingredients in a blender, adjusting thickness of sauce by adding more hummus or extra water. Set the sauce aside to serve with cauliflower steaks.
  2. Cut cauliflower head in half from top to bottom. Lay each half cut-side down and create “steaks” by cutting each half crosswise into ¾-inch slices. Brush the steaks with oil and season with salt and pepper.
  3. Heat a cast-iron skillet over medium heat until very hot; add the steaks in batches, cooking 8–10 minutes or until lightly browned and tender. Remove from skillet and keep warm while cooking remaining steaks.
  4. Adjust seasoning for the steaks. Drizzle with hummus sauce, garnish with sliced almonds, and serve as entrée with green salad, roasted veggies, and cooked brown rice or quinoa.

Makes 4 servings

Atakilt Wat—Ethiopian Cabbage, Carrot, and Potato Dish

One of my favorite international cuisines is Ethiopian. I’ve been to the country a few times, plus my adopted son was born there. While I’ve eaten many kinds of dishes, I included Atakilt Wat because it’s easy to prepare and very affordable. The key is the Ethiopian berbere spice blend, which is a mix of twelve different spices and has a unique flavor. While you can make your own, it is available in most supermarkets and online. Ethiopia is known for this multi-spice blend, which is unique and very flavorful.

INGREDIENTS
  1. Heat 1 tablespoon of the oil in a large skillet over medium heat. Add the garlic, ginger, and onion; sauté until the onions become translucent, about 5 minutes. Add the berbere spice blend and sauté 1 minute more.
  2. Add the carrots, potatoes, cabbage, and ½ teaspoon salt, along with a splash of water. Cover and cook for 10 minutes, checking occasionally to make sure nothing sticks to the pan.
  3. Add 1 tablespoon of oil to the pan and gently stir the mixture. Reduce heat to low, cover the pan, and continue to cook until the potatoes are tender. Adjust seasoning with salt and pepper before serving.

Makes 4 servings

Traditionally, this tasty dish is served along with Ethiopian injera flatbread. Injera is made from whole grain teff flour, water, and salt. Each diner is served one piece of injera, which looks like a large crepe. Instead of using a fork or spoon, the diner tears off a bit of the flatbread and uses it to pick up a bite of the food, then neatly puts the whole bite in their mouth. Making injera is an art. However, if you live near an Ethiopian restaurant, they usually will prepare injera and offer it for sale. It is truly worth the effort to find and try it!

Fresh Veggie Sushi Roll

Sushi is becoming a favorite meal for me. There are so many variations, and it’s packed with fresh flavors and lots of vitamins and minerals. Making sushi is also a fun family sharing time, and if you have youngsters or picky eaters, it’s a great way for them to try new foods. It’s helpful to have a bamboo mat or similarly flexible surface to help form sushi rolls.

INGREDIENTS
  1. Place a small bowl of water and kitchen towels near your work area for cleaning sticky hands. Place one nori sheet, glossy side down, on a bamboo mat and press a handful of rice on the lower two-thirds of the sheet. At the bottom of the rice, place a small portion of each topping ingredient. (Do not overfill.) Use the bamboo mat to tuck and roll the nori, then use the mat to gently shape the roll. Place seam side down and set roll aside. Repeat this step for assembling the remaining roll.
  2. Use a sharp knife to cut sushi into 1-inch-thick rounds, wiping knife clean with dampened towel between slices. Serve immediately.

Makes 2 servings

Note: Nori is made of edible seaweed that is shredded and then pressed into sheets to use for sushi. You can find nori in the international foods area of most grocery stores.

Fruit and Veggie Sushi Roll

Combining flavors from fruits and vegetables for your sushi makes a pleasant experience for your appetite. Use the ideas here or come up with your own combinations. Also, consider making batches of sushi that you can use for packed lunches or snacks.

SUSHI RICE INGREDIENTS
ROLL INGREDIENTS
  1. In a medium saucepan over high heat, heat water, rice, and olive oil; bring to a rolling boil. Cover, reduce heat, and simmer for 45 minutes. Remove lidded pot from heat and let sit 10 minutes before fluffing rice with a fork and folding in vinegar and salt. Cover and set aside.
  2. Place a small bowl of water and kitchen towel near your work area for cleaning sticky hands. Place one nori sheet, glossy side down, on a bamboo mat and press a handful of rice on the lower two-thirds of the sheet. At the bottom of the rice, place a small portion of each topping ingredient. (Do not overfill.) Use bamboo mat to tuck and roll the nori, then use the mat to gently shape the roll. Place seam side down and set roll aside. Repeat this step for remaining rolls.
  3. Use a sharp knife to cut sushi into 1-inch-thick rounds, wiping knife clean with dampened towel between slices. Serve immediately, sprinkled with sesame seeds and with tamari or peanut sauce (available at supermarkets or online), if desired.

Makes 4 servings

Chard and Pesto Linguine

Pasta is a perfect entrée for your Daniel Fast. You can easily find pasta made from either whole wheat or whole grain (my preference) in your grocery store. The basil in this recipe adds a fresh flavor and the chard is highly nutritious. The roasted almonds provide great flavor and crunch.

INGREDIENTS
  1. Add teaspoons salt to a large pot of water and bring to a boil. Add pasta and cook according to package directions.
  2. While the pasta is cooking, boil water in another medium-sized pot. Place basil and parsley in a strainer and dip in boiling water to wilt herbs, then immediately place strainer in a bowl of ice water. Add chard to boiling water and cook for 1 minute; scoop out with strainer or tongs and transfer to another bowl of ice water. Drain and press excess water from the chard.
  3. In a food processor, pulse almonds until chopped. Add garlic, oil, lemon zest, lemon juice, and ½ teaspoon salt; pulse to combine. Add wilted herbs and chard to the mixture and puree until smooth. This forms your pesto.
  4. Reserve 1 cup cooking water. Drain pasta, and return it to cooking pot. Add pesto and ½ cup cooking water, and toss pasta to coat, adding more water as necessary to thin sauce.
  5. Season with salt and pepper; serve with a sprinkle of red pepper flakes if desired.

Makes 4 servings

Loaded Sweet Potatoes

Sweet potatoes are perfect for the Daniel Fast, and I eat them throughout the year. They are packed with nutrients and so versatile. Loaded sweet potatoes make for a full meal with added nutrition, color, and flavors.

INGREDIENTS
  1. Scrub sweet potato surfaces and prick uniformly with a fork. Place in a microwave-safe dish, cover with plastic wrap, and microwave 5 minutes on high. Remove dish and turn potatoes over for even cooking; microwave 5 minutes more until potatoes are tender. Set aside and let cool.
  2. Using a large bowl, sharp knife, and spoon scoop, cut sweet potatoes lengthwise into two halves. Scoop potato pulp into the bowl and set aside intact skin shells. Mash potato pulp together with grapefruit juice, 2 tablespoons olive oil, allspice, and ½ teaspoon salt until the mixture is evenly smooth.
  3. Heat 3 tablespoons olive oil in a large skillet. Add kale and chili and cook until barely wilted, about 3 minutes, stirring frequently. Add coconut milk and bring mixture to a boil. Reduce heat to low immediately and cook until kale is tenderly creamy, about 6 minutes. Remove skillet from heat and stir in lime juice, curry powder, and ½ teaspoon salt.
  4. Fill potato shells with mashed mixture and top with cooked kale and toasted coconut.

Makes 4 servings

Pasta with Marinated Tomato Sauce

I really enjoy simple pasta dishes. I like the bold flavors of the different vegetables and the ease of preparation. You can make this pasta dish in just a few minutes. Pair it with a simple salad and your meal is ready to go!

INGREDIENTS
  1. In a large bowl, mix together sliced onions, fennel, vinegar, olive oil, salt, and pepper; add tomatoes and gently toss. Set aside.
  2. Cook the pasta according to package directions. Drain and toss with tomato mixture; adjust seasoning and transfer to serving dish. Sprinkle with marjoram and serve.

Makes 4 servings

Italian Flag Pasta

I celebrate my Italian friends whenever I make this recipe because the ingredient colors remind me of the green, white, and red Italian flag. The green spinach, white cannellini beans, and red tomatoes may be humble ingredients, but together over whole wheat pasta they are transformed into a flavorful, pleasing, and nutritious meal.

INGREDIENTS
  1. In a deep skillet over medium heat, sauté olive oil and garlic; cook until garlic turns golden, 2–3 minutes, stirring frequently. Add onion and cook until softened and just beginning to brown. Add salt and black pepper to taste. Add half the spinach and cook, tossing occasionally until it begins to wilt, about 2 minutes.
  2. Add the broth, tomatoes, and the remaining spinach. Bring to a simmer, then cover and cook, stirring occasionally, until the spinach is completely wilted, 8–10 minutes. Mix in the beans and olives. The mixture will be somewhat watery at this point. Remove from heat, cover, and keep warm until the pasta is ready.
  3. Meanwhile, prepare the pasta according to package directions, cooking until nearly tender. Drain the pasta and return it to the pot. Stir in the spinach mixture and cook over medium heat until all the water is absorbed and the pasta is tender, about 2 minutes. Serve.

Makes 4–6 servings

Red Curry Vegetables with Brown Rice

Red curry dishes are perfect any time of the year, but I especially like them in the winter when the temperatures drop and I need a little warmup. Being of Scandinavian descent, I prefer the mild to medium variety of curry paste. Choose the level of heat that works for you and then enjoy this quick and easy dish. This is another great recipe to double so you can eat the leftovers for lunch or a repeat dinner performance the next day.

INGREDIENTS
  1. Heat the oil in a large skillet over medium-high heat. Add the red onion and sauté for 2–3 minutes; add the ginger and sauté until fragrant, about 30 seconds. Stir in the red curry paste and cook for 1–2 minutes more.
  2. Add the vegetables and chickpeas, stirring to make sure they are covered with the red curry paste. Cover and cook for 4–5 minutes, adding a little water if necessary.
  3. Add the coconut milk and gently stir until well mixed; cook uncovered for 2 minutes. Season with salt if necessary.
  4. Remove from heat and serve over brown rice.

Makes 6 servings

Roasted Whole Cauliflower

How in the world did we miss out on cauliflower all those years? I remember my mother serving it occasionally; however, it was usually the frozen variety or was mixed with broccoli and carrots. Now cauliflower is all the rage and used in lots of different ways. Here it’s a stand-in for a roast of meat—but so much lighter, and great for your Daniel Fast.

INGREDIENTS
  1. Preheat oven to 400 degrees.
  2. Trim the cauliflower and remove some of the core, keeping the head intact.
  3. Place the cauliflower in a roasting pan; drizzle with olive oil and massage the oil into the head of cauliflower with your hands.
  4. Sprinkle with salt and cover tightly with foil before placing in preheated oven. Roast for 10 minutes.
  5. Remove the foil and return to the oven to roast for 45–60 minutes or until the cauliflower is golden brown and tender.
  6. Remove from the oven and carve into slices or wedges; season with salt and pepper before serving.

Makes 4 servings

Spicy Black Bean Loaf

Black bean loaf is a welcome entrée for meat-lovers. While it’s not exactly like the typical ground beef meatloaf, the flavors and texture create a pleasant alternative. Serve it with a side of baked or air-fried french fries and a green salad for an appetizing and pleasant Daniel Fast meal.

INGREDIENTS
  1. Preheat the oven to 350 degrees.
  2. Line a loaf pan with parchment paper (layered with one sheet of paper overlapping each side, and one sheet of paper overlapping each end), and set aside.
  3. Measure 1 cup of the black beans into a large bowl; add the brown rice, tomato paste, and cumin. Gently mix ingredients and set aside.
  4. Place the remaining black beans into a food processor and pulse until the beans begin to smooth. Add the onion and garlic and pulse to mix well. Next, add the bell pepper, carrot, and celery and pulse to mix.
  5. Add the pulsed bean mixture to the bean and rice mixture in the bowl and blend; adjust seasoning with salt and pepper.
  6. Spoon the bean mixture into the prepared loaf pan; smooth the surface. Place the pan in preheated oven and bake for 30 minutes or until a crust forms on the top of the loaf.
  7. Cut into portions and season as you would meatloaf with unsweetened soy sauce or Daniel Fast–compliant ketchup. Serve with steamed vegetables and a salad for a complete and hearty meal.

Makes 6 servings

Stuffed Bell Peppers

Bell peppers make the perfect edible dish for an easy-to-prepare meal. I like to mix up a flavorful filling, stuff the bell peppers, bake, then add a topping and broil. Nice color, flavors, and textures.

INGREDIENTS
  1. Preheat the oven to 350 degrees.
  2. Cut the top off each pepper and set aside. Scoop the seeds and the membranes from inside the peppers and discard.
  3. Heat the oil in a large skillet over medium heat. Add the onion and sauté until softened and translucent. Add the remaining ingredients and gently stir to mix. Continue to cook so the flavors blend, about 5 minutes.
  4. Divide the mixture into four portions. Fill each of the bell peppers and then cap with the pepper tops. Place the peppers on a baking sheet that’s been lined with parchment paper. Bake for 25–30 minutes until the peppers begin to slightly brown on their sides.

Makes 4 servings

Sweet and Fruity Stuffed Acorn Squash

Acorn squash is a favorite in my meal plans for the creamy and rich flavor it offers. When it’s stuffed with veggies, apples, raisins, and nuts to entertain your taste buds, the simple squash becomes a star.

INGREDIENTS
  1. Preheat the oven to 350 degrees.
  2. Place the squash cut side down on a rimmed baking sheet. Fill the baking sheet with ½ inch water and carefully place in preheated oven. Roast for 40 minutes.
  3. Meanwhile, heat the oil in a skillet over medium heat; add the celery, onion, carrots, and apple. Cook for 10–15 minutes or until the vegetables are softened; add the cinnamon, raisins, and pecans. Gently fold in the rice and blend until well mixed.
  4. When the squash are baked, turn them cut side up. Remove any remaining water from the pan. Fill squash with the rice mixture; return to the oven to heat for 15 minutes.
  5. Serve as an entrée with a dinner salad.

Makes 6 servings

Stuffed Portobello Mushrooms

What does a baby button mushroom become when it grows up? A portobello! And these granddaddy mushrooms are so good! Packed with flavor and goodness, they provide a delicious foundation for the stuffing they hold. Portobellos are perfect for entrées. If you haven’t had them before, prepare for a special treat.

INGREDIENTS
  1. Preheat oven to 425 degrees and place the portobello mushrooms on a baking sheet. Bake 10–12 minutes until mushrooms soften and release juices. Transfer mushrooms and juices to individual serving plates.
  2. Meanwhile, heat the oil in a skillet over medium heat. Add the carrots, bell pepper, and asparagus; cook for 10–15 minutes or until the vegetables are softened. Add the chili powder, cumin, and salt; gently fold in the quinoa and black beans until well mixed and heated.
  3. Spoon the filling into the mushroom caps. Salt and pepper to taste and serve.

Makes 4 servings

Mediterranean Veggie Wraps

If you want to reduce calories and still have the fun of food wraps, then lettuce is your new best friend. The filling for these wraps is full of flavor, protein, and vitamins. Easy to make and fun to serve and eat.

FILLING INGREDIENTS
WRAP INGREDIENTS
  1. In a food processor, place all filling ingredients and pulse until uniformly chopped. Transfer to a large nonstick skillet over medium heat and cook 5–7 minutes, stirring frequently until vegetables are tender and lightly browned. Add soy cheese to pan and stir well until cheese is barely melted. Let cool.
  2. Place lettuce on individual serving plate. Spread each leaf with 2 tablespoons each of hummus, couscous, and walnut filling mixture, and then add a few tomatoes and green onions. Fold bottom edge of leaf up and over filling; then wrap left and right edges across filling one atop the other and top edge down to complete wrap. If desired, pin the wrap with a wooden toothpick to hold shape. Serve immediately. Any leftover filling can be enjoyed the next day.

Makes 1 serving

Vegan Tostadas with Fruit Salsa

Tostada means “toasted” in Spanish—and that’s one of the main features of this dish. The tortillas are browned and then filled with salsa and other ingredients to make what is a tasty entrée, albeit kind of messy to eat.

SALSA INGREDIENTS
FAUX MEAT INGREDIENTS
TOSTADA INGREDIENTS
  1. Preheat oven to 400 degrees. In a medium bowl, place mango, red onion, jalapeño, and cilantro. Add lime juice, lime zest, and salt and toss to combine; set aside.
  2. In a food processor, place walnuts, cauliflower, chipotle chili powder, chili powder, onion or garlic powder, cumin, salt, lime juice, and ¼ cup olive oil. Pulse until ingredients look like ground meat. In a large skillet on medium heat, put 2 tablespoons olive oil. Transfer walnut mixture and cook for 10 minutes, stirring frequently, until vegetables are tender and ingredients are uniformly and lightly browned.
  3. Coat 2 baking sheets with cooking spray and spray both sides of tortillas lightly before arranging in a single layer on the baking sheets. Sprinkle with salt. Bake tortillas for 5 minutes, turn them over, and continue baking for 5–10 minutes more until crisp.
  4. Assemble tostadas by spreading refried beans thinly across warm tostada shells. Add a layer of walnut mixture. Top with romaine lettuce and mango salsa; garnish with lime wedges.

Makes 6 servings

Indian Chickpea Casserole

One way to make meals more satisfying is to see that they are rich in flavors, colors, and textures. That’s what makes this casserole a hit for your Daniel Fast menus. This recipe also serves as good leftovers for lunch the next day.

INGREDIENTS
  1. Preheat the oven to 425 degrees; spray two large 9 x 13 x 2–inch baking pans with oil.
  2. Spread the sliced potatoes and onion in one of the baking pans and the zucchini in the second. Spray the vegetables with oil and season to taste with salt and pepper. Place the pans into the oven and roast for 30 minutes. Remove the zucchini from the oven and set aside. Toss the potatoes and onions and continue to roast for 10 more minutes.
  3. Meanwhile, in a small bowl blend the jalapeño, ginger, coriander, garam masala, and salt. Stir in the tomato paste. Add the tomatoes with their juices and gently stir until well blended.
  4. Remove the potatoes and onions from the oven and reduce the oven temperature to 375 degrees.
  5. Add the zucchini to the pan containing the potatoes and onions. Add the tomato mixture and the chickpeas and gently stir to combine. Return to the oven for 15 minutes.
  6. Remove from the oven and turn the oven to broil. Sprinkle with bread crumb substitute and chopped cilantro. Return to the oven and broil for 2–3 minutes. Serve.

Makes 4 servings

Veggie Poké Bowl

You may not get to Hawaii while on your Daniel Fast, but you can bring Hawaii to you by preparing a poké bowl for your meal. The word actually means “sliced” in Hawaiian, and a poké bowl is a basin of goodness for each diner. Use this recipe as your base, then add ingredients that suit your taste.

INGREDIENTS
  1. In an individual serving bowl, arrange a bed of rice. Top with tofu circled with green onion, sesame seeds, and red chili around edges. Sprinkle with soy sauce and sesame oil; garnish with black sesame seeds and other toppings of your choice.

Makes 1 serving

West African Peanut Soup with Brown Rice

The unique flavors in this nutritious soup served with brown rice make it a Daniel Fast favorite for me. It’s also packed with protein, which will satisfy your tummy while you enjoy the spicy tastes of this special international dish.

INGREDIENTS
  1. Using a large soup pot or Dutch oven, heat the coconut oil over medium heat. Add the onion, ginger, garlic, and salt; sauté until onion becomes translucent, about 3 minutes. Add the coriander, cumin, and cayenne and cook for 2 minutes more.
  2. Add the tomato paste, sweet potatoes, chickpeas, peanut butter, and vegetable broth. Increase heat to bring soup to a boil, then reduce heat to medium-low and simmer for 15–20 minutes. Add the spinach and cook for 15 minutes more.
  3. Using individual soup bowls, pile ½ cup brown rice on one half of each bowl. Then spoon the soup into the other half of the bowl to serve.

Makes 6 servings

SALADS

Apple and Farro Salad

Farro is an ancient grain that’s making a comeback as diners prefer healthier meals with whole grains. This grain is packed with nutrients and makes a distinctive ingredient for heartier salads. The grapes and apple in this recipe add a sweet punch to a pleasant salad you can serve as a meal.

INGREDIENTS
  1. Preheat oven to 425 degrees. Prepare farro using package instructions.
  2. In a large mixing bowl, mix vinegar and ½ teaspoon each of salt and black pepper; add onion and stir well to coat. Set aside for 5 minutes before stirring in celery, grapes, and apple. Add farro, drizzle with oil, and combine well. Gently fold in arugula.
  3. Transfer salad to a large platter or serve on individual salad plates; season to taste with salt and pepper.

Makes 4 servings

Roasted Beet, Spinach, and Quinoa Salad

I am a big fan of beets, and their natural sweetness is beautifully released when they’re roasted. This salad is one of my very favorite and is so filling and nutritious. The spinach and quinoa add lots of protein, making this a perfect complete meal.

INGREDIENTS
DRESSING INGREDIENTS
  1. Preheat the oven to 350 degrees.
  2. Lay a large sheet of aluminum foil on a large rimmed baking sheet. Place the beets on the foil, drizzle with oil, and sprinkle with salt. Wrap the foil around the beets to seal. Roast for 40–60 minutes or until fork tender. Remove the beets from the oven and the foil. Run cold water over the beets and slip off the skins with your hands. Cut the beets into bite-size dice and set aside to cool completely.
  3. Place all salad dressing ingredients in a small bowl and emulsify with a whisk; set aside.
  4. When the beets are completely cooled, assemble four salads on individual plates: Lay down a layer of spinach leaves. Add a mound of ¼ cup quinoa. Add one-fourth of the beets to each plate and top with pickled red onions and pecans. Drizzle with salad dressing and season to taste with salt and pepper.

Makes 4 servings

Butternut Noodle Salad

A vegetable spiralizer (a kitchen tool that cuts vegetables into long, spaghetti-like strands) is a handy friend for your Daniel Fast—and all your meal plans if you want to cut back on calories and carbs. If you made this recipe with whole grain noodles, it would have almost three times as many calories! Plus, the flavor from the butternut squash is superior.

INGREDIENTS
DRESSING INGREDIENTS
  1. Preheat the oven to 400 degrees.
  2. Cover a large rimmed baking sheet with parchment paper. Spread the butternut noodles in one layer on the sheet pan; spray with the olive oil cooking spray and sprinkle with salt. Roast to al dente doneness, 8–10 minutes.
  3. Meanwhile, prepare the remaining salad ingredients and lightly toss in a large salad bowl; set aside.
  4. Place all salad dressing ingredients in a small bowl and emulsify with a whisk; set aside.
  5. When the butternut squash noodles are roasted, remove from oven and cool to room temperature. Add to salad bowl and gently toss to mix. Drizzle with salad dressing.

Makes 6 servings

Daniel Fast Cobb Salad

This salad is a take on the traditional Cobb salad, replacing some of the ingredients so it works for the Daniel Fast. One of the rewards of a Cobb salad is the variety of colors, textures, and flavors. It’s also so pretty on the plate!

INGREDIENTS
DRESSING INGREDIENTS
  1. Preheat oven to 400 degrees.
  2. Place the cubed sweet potatoes in a bowl; drizzle with olive oil and sprinkle with salt and pepper. Place on rimmed baking sheet and roast in preheated oven for 35–40 minutes, turning once.
  3. Meanwhile, prepare the other vegetables.
  4. When sweet potatoes are tender and cooled to room temperature, decoratively position all the vegetables on a large platter in rows or wedges; sprinkle with sliced almonds.
  5. Place all the dressing ingredients in a small bowl and whisk until emulsified; drizzle over salad and serve, allowing each diner to dish up their own plate.

Makes 6 servings

Whole Grain Spelt, Bean, and Veggie Salad

Spelt, also called dinkel wheat, has been cultivated since 5000 BC. The grain fell off the preferred grain chart, but it’s slowly climbing as it’s being rediscovered by many health-conscious consumers. Pair spelt with beans and you have all the amino acids that make a complete protein. Adding colorful and flavorful vegetables makes this salad dazzle.

INGREDIENTS
DRESSING INGREDIENTS
  1. Prepare spelt berries according to package directions; cool to room temperature.
  2. Place all the salad dressing ingredients in a small bowl and emulsify with a whisk; set aside.
  3. When ready to prepare salad, place the spelt berries, cucumber, bell peppers, jicama, beans, parsley, and dill in a large salad bowl. Toss gently and drizzle with salad dressing. Toss again before serving.

Makes 6 servings

Hearty Sweet Potato Salad

This salad is bursting with color, textures, and flavors, making it a hearty salad for your lunch or dinner. Serve with a small dish of fresh pineapple or other fruit for a pleasant meal.

INGREDIENTS
  1. Preheat oven to 450 degrees.
  2. Place sweet potato pieces in a single layer on a rimmed baking sheet; drizzle with 2 tablespoons olive oil and sprinkle with chili powder, salt, and pepper. Roast until tender and browned, about 20 minutes, stirring a couple of times during roasting. Let cool to warm.
  3. While potato pieces are roasting, whisk together lime zest, lime juice, cilantro, and remaining ⅓ cup olive oil; season with salt and pepper.
  4. Place the romaine lettuce in a large bowl. Drizzle about ¼ cup of the dressing over the lettuce and toss; season with salt and pepper. Divide the lettuce among four bowls, top with beans and sweet potatoes, and garnish as desired. Drizzle with remaining dressing and sprinkle with cilantro leaves.

Makes 4 servings

Quinoa Tabbouleh Hearty Salad Bowl

Tabbouleh is a wholesome salad that comes to us from Lebanon. This salad is tangy to the taste and really good for your health.

QUINOA INGREDIENTS
SALAD INGREDIENTS
  1. In a deep skillet over medium heat, heat olive oil and shallots; cook until shallots turn golden, 2–3 minutes, stirring frequently. Add garlic and cook until scent rises. Add salt, black pepper, cumin, quinoa, and boiling water (or stock) and bring the mixture to a boil. Reduce heat and simmer until quinoa is cooked, about 10–12 minutes. Remove from heat and spread quinoa mixture evenly across a baking sheet to cool.
  2. Place quinoa mixture in a large serving bowl and add parsley, cilantro, mint, cucumber, tomatoes, fennel, chili, onion, and scallions. Thoroughly combine by gently tossing. Drizzle olive oil and lemon juice evenly over mixture and season with salt and pepper. Garnish with fennel fronds and serve.

Makes 8 servings

Rainbow Fruit Bowl

You probably know from experience that you eat with your eyes first. Foods that look appealing tend to taste better to us. And this lovely fruit bowl will look so scrumptious that you’ll want to eat every bite. Colors, textures, and flavors are the trifecta of this salad.

INGREDIENTS
  1. In a medium-sized serving bowl, arrange fruit in side-by-side rows of individual ingredients to create a graduated rainbow-color spectrum effect.

Makes 1 serving

Rice Noodle Salad

A fresh addition to your menus, this noodle salad goes well with entrées that feature Asian flavors. The work is well worth the effort.

INGREDIENTS
  1. Cook the rice noodles according to package directions. Rinse under cold water to cool, then drain and transfer to a large bowl.
  2. In a separate bowl, whisk together the lime juice, ginger, and salt. Add the cucumber, green onion, bell pepper, cilantro, and mint.
  3. Add the vegetable mixture to the rice noodles, toss, and serve.

Makes 4 servings

Tomato and Onion Salad

Tomatoes are the star of this salad. If tomatoes are in season and you can get them from a local farmer, your salad will be even better since the flavor will be so much stronger. Vidalia onions come with a sweetness that makes this salad a special addition to your recipe collection.

INGREDIENTS
  1. Heat the vinegar in a small pan over medium to low heat. Simmer until it is reduced and thick enough to coat the back of a spoon; set aside to cool.
  2. Puree the basil and oil in a food processor; season with salt and pepper to taste. Set aside.
  3. Divide the sliced tomatoes, the arugula, and the onion on six plates. Drizzle with the cooled vinegar and then with the basil oil.

Makes 6 servings

SIDES

Herbed Brown Rice

I switched over to using brown rice way back in the 1970s. That was when I could only get it at the rare health food store in my area, which was more than 25 miles away. I like brown rice so much that I actually crave it sometimes. Dressing it up with herbs just adds to the goodness. And this recipe has lots of goodness going for it!

INGREDIENTS
  1. In a large pot, heat the oil over medium heat. Add the onions and bell peppers and sauté for 5 minutes. Add the herbs and garlic and sauté for an additional 5 minutes.
  2. Gently stir in the rice and mix with the herbs. Add the water and bring to a boil, stirring only briefly to keep the rice from sticking. Cover and simmer for about 30 minutes or until all the liquid is absorbed. If the rice is not tender, add a little more water and continue to cook.
  3. Remove from heat. Use two forks to fluff the rice along with the green onions and parsley; adjust seasoning and serve.

Makes 6–10 servings

Mashed Sweet Potatoes and Carrots

Mashed potatoes just got better with the sweetness of sweet potatoes and the unique flavor of cooked carrots. This bright orange mash pops with the flavor of almond from the milk, along with vanilla and cinnamon.

INGREDIENTS
  1. In a large pot of water over high heat, heat potatoes and carrots. Correct water level until it is 1 inch above the vegetables. Add ¾ teaspoon salt and bring water to a rolling boil. Reduce heat to medium and simmer vegetables until tender, 15–20 minutes. Drain and return vegetables to cooking pot. Cook and stir until remaining liquid evaporates, about 2 minutes.
  2. Remove pot from heat. Add almond milk, vanilla, olive oil, cinnamon, ½ teaspoon salt, and ½ teaspoon black pepper; mash the mixture with potato masher or electric beater until consistency is smooth and creamy. Serve garnished with a sprinkle of thyme.

Makes 4 servings

Roasted Asparagus with Peppers and Onions

I am so blessed to have wild asparagus on my little farm in Central Washington. I enjoy it in the spring and prepare it in multiple ways, but roasted is my favorite. When the wild asparagus season is over, I get it from my local grocery store. Roasted asparagus is so easy to prepare and serves as a perfect snack or side dish.

INGREDIENTS
  1. Preheat the oven to 400 degrees.
  2. Using a rimmed baking sheet, lay the asparagus in a single layer. Lay the onion and bell pepper evenly over the asparagus and drizzle with oil. Add water and season with salt and pepper.
  3. Cover with foil and bake for 30–40 minutes or until the asparagus is softened; remove the foil and continue to roast until the vegetables are all fork tender.
  4. Serve the asparagus topped with the onions and bell peppers; drizzle with liquid from the pan.

Makes 6 servings

Spanish-Style Green Beans

Green beans are a favorite vegetable and are rich in vitamins, including A, C, K, B6, and folic acid. Plus, they are an excellent source of fiber and micronutrients. Green beans are easy to dress up with various flavors, including this simple Spanish style.

INGREDIENTS
  1. Bring a large pot of salted water to a boil over high heat. Add the beans and cook until crisp-tender, about 5 minutes. Drain well and set aside.
  2. In a large skillet, heat the olive oil over medium heat. Add the garlic and the whole chili and cook, stirring constantly, for 1 minute. Add the green beans and toss so they are all coated with the oil and well heated, about 2 minutes. Remove and discard the chile pepper. Serve.

Makes 4 servings

Baked Falafel Patties

These little gems can be used in so many ways, including for breakfast with fruit, for lunch crumbled atop a hearty salad, or for dinner along with chili and a green salad. Make them in batches, store in the fridge, and use as needed. Also, form the patties into the size you want for your meals. For example, this recipe will make 4 large patties for entrées or 8 small patties for sides.

INGREDIENTS
  1. Preheat oven to 375 degrees. (If you have made the patties ahead, you can preheat the oven when the patties are in the fridge or freezer.)
  2. Using a food processor, mix the parsley, garlic, lemon juice, cumin, and salt until blended. Add the chickpeas and pulse until combined with other ingredients. The mixture should still be slightly chunky.
  3. Transfer the mixture to a large bowl. Add the nut meal and stir until a dough forms that’s firm enough to shape into patties. Adjust seasoning to taste.
  4. Divide the dough into as many units as you desire (4–8 depending on how large you want the patties). Form the portions into round patties about ½ inch thick. Place the patties on a baking sheet; put the baking sheet in the refrigerator or freezer for about 15 minutes.
  5. Bake for 30–40 minutes, flipping at the halfway point. Serve warm as a side or with sauce or toppings for an entrée.
  6. Store leftover falafel patties, layered with parchment paper, in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 1 month.

Makes 4 large or 8 small patties

Roasted Bell Peppers

This is another easy-to-prepare recipe that is rich in flavor, colorful, and useful in so many ways. I especially like to use these peppers in salads or in a simple pasta meal.

INGREDIENTS
  1. Preheat the oven to 450 degrees.
  2. Using a large bowl, toss the whole peppers with the oil, salt, and pepper, making sure they are all well coated.
  3. Place the peppers on a large rimmed baking sheet or in a large roasting pan; drizzle any remaining oil over the peppers. Set the bowl aside to use later.
  4. Place the peppers in the oven and roast until their skins begin to blister, then turn them over. Continue roasting the peppers until all sides are blistered, about 30 minutes. Remove from the oven.
  5. Return the peppers to the bowl and drizzle any liquid from the roasting pan over them. Cover the bowl tightly with plastic wrap, place in a cool place, and allow to cool for 45–60 minutes.
  6. Gently remove and discard the stem from each pepper (taking as many of the seeds with it as possible), reserving any liquid that may be inside. Peel and discard the skin and return the peppers to the bowl.
  7. Finally, inspect each of the whole peppers and remove and discard any seeds that may remain. Slice and serve as a side dish. Leftover peppers can be stored in a glass container for up to two weeks.

Makes 6–10 servings

Roasted Ratatouille

My bestie, Toni, is a stunning home chef. She’s the kind who can start with whatever her fridge may have to offer and within minutes serve an exquisite meal. She is also a lover of France and its cuisine. Toni was the first to serve me ratatouille, a vegetable stew from the region of Provence. Ratatouille may be tricky to spell, but it’s actually easy to make and very tasty.

INGREDIENTS
  1. Prepare the diced eggplant by soaking in 1 quart of cold, salted water for 15–20 minutes; drain.
  2. Preheat the oven to 400 degrees.
  3. Place the drained eggplant in a large roasting pan; add the zucchini, yellow squash, bell peppers, garlic, tomatoes, and onions. Drizzle with oil and sprinkle with thyme, basil, salt, and pepper. Then gently stir to mix and coat all the vegetables.
  4. Roast in the preheated oven for 60 minutes. Carefully toss the vegetables from top to bottom so the vegetables cook evenly and then roast for 30 minutes more. Adjust seasoning as needed before serving.

Makes 6–8 servings

Sautéed Broccolini with Brown Rice

I can eat this recipe multiple times each week, either for lunch or dinner. Broccolini, which is baby broccoli, has thinner stalks than regular broccoli, is rich in flavor, and pairs perfectly with brown rice and soy sauce. The citrus in this recipe adds a sparkle to the flavor profile. This dish is simple to prepare and easy to make in batches so you can eat it for several days. Make for dinner and then use the leftovers for lunch the next day. Oh, and it packs easily to take to work, too.

INGREDIENTS
  1. In a large skillet over medium heat, heat oil, garlic, soy sauce, and water; bring to a steaming simmer. Add firm broccolini parts, reduce heat to medium-low, cover, and cook until barely beginning to soften, about 5 minutes. Add tender broccolini parts, cover, and cook 3–5 minutes more. Reduce heat to low.
  2. Add rice and mix thoroughly with broccolini. Cover and cook until ingredients are evenly warmed and pan juices are absorbed into the mixture.
  3. Transfer to a serving dish and place citrus wedges around edges, or make individual side servings on dinner plates with citrus wedges placed beside. Garnish with squeezed citrus juice and, if desired, a light sprinkle of salt and pepper.

Makes 4 servings

Roasted Brussels Sprouts and Carrots

Like most kids, I wasn’t too keen on the funny-looking brussels sprouts when I was young. However, when my taste buds matured with adulthood, I began to enjoy them. Roasting the vegetables with carrots is an easy way to prepare this nutritious and tasty dish.

INGREDIENTS
  1. Preheat oven to 400 degrees. Line a large rimmed baking sheet with parchment paper.
  2. Place the brussels sprouts and carrots into a gallon-size ziplock bag. Add the olive oil, salt, and pepper. Seal the bag and maneuver so that the vegetables are well coated. Transfer the vegetables to the baking sheet.
  3. Place the baking sheet into the oven and roast the vegetables for 40–50 minutes, tossing every 7 minutes to assure even cooking. If carrots cook faster, remove them from the baking sheet and set aside. The brussels sprouts are cooked when dark in color and fork tender.
  4. Return any carrots that you may have removed to the pan for the last 5 minutes of roasting to heat well. Adjust seasoning with salt and pepper. Serve.

Makes 4 servings

Roasted Potatoes with Oregano and Lemon

Potatoes are an excellent choice for your Daniel Fast meals. With plenty of fiber, potassium, and vitamins C and B6, potatoes are good for your body. Dress them up with some herbs and lemon, and let the humble vegetable delight your palate.

INGREDIENTS
  1. Preheat oven to 450 degrees. Line a large rimmed baking sheet with parchment paper. Add the potatoes and drizzle with olive oil, tossing as necessary to coat each quarter. Sprinkle with oregano, salt, and pepper.
  2. In a small bowl combine the broth, water, and lemon juice. Pour around the potatoes. Roast, uncovered, for about 50 minutes, tossing periodically to prevent sticking. Add more water to the pan if necessary. Roast until the potatoes are tender and golden. Serve.

Makes 6 servings

Air-Fryer Roasted Veggies

Air fryers are a healthy, efficient, and easy way to cook many foods, including vegetables. They use rapidly circulating air and a small amount of oil to give foods a crispy taste. If you have an air fryer, you’ll likely use it often during your Daniel Fast and after.

VEGETABLE INGREDIENTS
SAUCE INGREDIENTS
FOR SERVING
  1. Preheat air fryer to 360 degrees. In a large bowl, combine vegetables, oil, salt, pepper, herbs, vinegar, and shallot; toss to coat ingredients evenly. Arrange in fryer basket and cook tender vegetables about 10 minutes, stirring halfway through. Cook firm vegetables for 15 minutes, stirring every 5 minutes until tender.
  2. Meanwhile, prepare the sauce by combining garlic, mustard, salt, and pepper in a small bowl.
  3. Serve vegetables sprinkled with kosher salt and freshly ground pepper; enjoy with garlic-Dijon dipping sauce.

Makes 4 servings

Air-Fryer French Fries

Cook potatoes in an air fryer and then use them as a blank canvas to which you can add the flavors you enjoy. Here’s just a sample. Be creative!

POTATO INGREDIENTS
SEASONING INGREDIENTS
  1. In a large pot, cover potatoes in cool water and soak for 30 minutes. Drain and pat dry with paper towels. Place potatoes in a bowl, drizzle with oil, and toss to distribute an even coating.
  2. Preheat air fryer to 400 degrees. Arrange a double layer of potato sticks in the fryer basket and begin cooking until golden brown, about 15–20 minutes, tossing potatoes at 5-minute intervals to ensure even cooking. Place in serving bowl and garnish with salt or prepared seasoning of choice.

Makes 4 servings

SNACKS

Popcorn Five Ways

The go-to nutritional superstar here is simply white, yellow, or multi-colored popcorn kernels. Using an air popper, pop ½ cup popcorn. Then give it a delicious touch using one of the following options.

SEASONING INGREDIENTS AND PREPARATION
  1. Sriracha-Lime Popcorn: In a large bowl, sprinkle 1 tablespoon lime zest and ½ teaspoon salt over finished popcorn. In a small bowl, mix together 1 tablespoon light olive oil and 1 tablespoon of Thai sriracha sauce, then drizzle over popcorn mixture and toss to evenly distribute seasoning.
  2. Popcorn Curry: In a small saucepan over medium heat, warm 3 tablespoons of coconut or olive oil. Add 2 large peeled and minced cloves of garlic and ¼ teaspoon each turmeric, curry, and cumin; stir and cook for 1 minute. Reduce heat to low and simmer for 1 minute more. Add 3–4 dashes hot sauce, stir, and pour over finished popcorn in a large bowl. Sprinkle with ½ teaspoon salt and toss well to coat evenly.
  3. Garlic Popcorn: In a large bowl, spray aerosol olive oil cooking spray over finished popcorn and toss to coat evenly. Sprinkle popcorn with grated soy cheese, ¾ teaspoon garlic salt, and 1 teaspoon dried rosemary or 1 tablespoon chopped fresh rosemary. Toss the mixture to distribute ingredients.
  4. Zippy Popcorn: In a microwave-safe bowl, mix together 2 tablespoons olive oil, 1 teaspoon paprika, ¾ teaspoon salt, ½ teaspoon cayenne pepper, and ¼ teaspoon black pepper. Microwave for 30 seconds, remove, stir, and drizzle over a serving bowl of finished popcorn. Toss well to evenly coat before serving.
  5. Nutty Popcorn: In a medium bowl, mix together ½ cup each of unsalted, roughly chopped walnuts, almonds, and peanuts; whole pumpkin and sunflower seeds; and dried prunes cut in small pieces. Add nuts, seeds, and dried fruit to a serving bowl of finished popcorn and combine well. If desired, season with salt and black pepper to taste.

Makes 4 servings from 12 cups finished popcorn

Antipasto Platter

Your grill can be a valuable tool for your Daniel Fast. The key to getting those great grill marks is to not shift the vegetables too frequently once they’ve been placed on the hot grill.

INGREDIENTS
  1. Heat an outdoor grill or a stovetop cast-iron grill over medium-high heat. Brush the zucchini, carrots, bell peppers, mushrooms, and green onions with olive oil and place on grill; sprinkle the vegetables with salt and pepper. Grilling in batches, cook the vegetables until tender and lightly charred all over, about 4 minutes for the green onions, 7 minutes for the zucchini and mushrooms, and 8–10 minutes for the carrots and bell peppers. Cool to room temperature.
  2. Arrange the grilled vegetables, avocado, tomatoes, artichoke hearts, pickles, peperoncini peppers, and olives in an artful way on the platter. Sprinkle with salt and pepper, and offer the Tajín Clásico Seasoning on the side.

Makes 4 generous servings

Tomato-Stuffed Avocado Snack

This simple, healthy snack or side dish serves your taste buds and your body’s desire for nutrition. Keep the ingredients on hand and reach for them when you’re tempted to eat foods not allowed on the fast.

INGREDIENTS
  1. Place each avocado half on an individual serving plate. Sprinkle with a bit of salt and set aside.
  2. In a small bowl, gently toss the tomato, basil, and balsamic vinegar. Add salt and pepper to taste.
  3. Spoon the tomato mixture over the avocado halves and serve.

Makes 2 servings

Crispy Kale Chips

You may find yourself missing “crunch foods” on your Daniel Fast. These chips are a nutritious choice. Make a batch and then keep them on hand for those “Ruffles” temptation moments.

INGREDIENTS
  1. Preheat oven to 375 degrees and prepare a nonstick or lightly oiled baking sheet. Prepare a cooling rack near your oven work area. Cut kale greens into medium-sized pieces and set aside.
  2. In a large crock or glass bowl, whisk together oil, vinegar, and salt. Add kale and work the oil mixture well into greens by hand.
  3. Arrange kale greens across baking sheet, not allowing edges to touch. Bake 7–10 minutes, paying attention to make sure chips don’t turn brown, as that leads to a bitter taste. Transfer crisp chips from oven to cooling rack.

Makes 4 servings

Daniel Fast Nut and Dried Fruit Mix

Make a batch of this healthy mixture and store it in an airtight container. You can also portion it into snack-sized ziplock baggies. Quarter-cup portions are easy to keep in your purse, your desk drawer, your glove compartment, or your cupboard.

INGREDIENTS
  1. Place all ingredients in a large bowl and gently stir until thoroughly blended.
  2. Store the mix in an airtight container.

Makes about 25 snack servings of ¼ cup each

Fresh Veggies with Hummus

I never buy hummus anymore. This homemade recipe tastes so much better, is free of chemicals, and is a fraction of the cost. Prepare a variety of veggies and see how this can be a great replacement for chips and dip!

VEGGIES
HUMMUS INGREDIENTS
  1. Prepare the fresh vegetables and place on a serving platter in a pleasing design.
  2. Place all the hummus ingredients in a food processor and blend until smooth. Adjust the consistency by adding more water 1 teaspoon at a time, and adjust the seasoning with salt and pepper to taste. Place in a small bowl and serve with cut vegetables.

Makes 4 generous servings

Spicy Pumpkin Dip

A collection of flavors makes up this unique dip recipe. I like serving it with vegetables and fruit for breakfast, for a simple meal, in place of a salad, or as a snack.

INGREDIENTS
  1. In a food processor, pulse-chop garlic finely. Add cilantro, lime juice, tahini, olive oil, pumpkin, cumin, chili powder, and chipotle chili powder; blend until evenly smooth. Transfer to a covered bowl and refrigerate to cool and to blend savory flavors.
  2. Before serving with celery and carrot sticks, cucumber rounds, crisp romaine lettuce ribs, or slices of sweet apples, drizzle with additional olive oil and sprinkle pumpkin seed garnish across surface. Salt individual servings to taste.

Makes 4 servings

SOUPS

Easy Cajun Bean and Rice Soup

A lesson for your Daniel Fast meals—and for all healthy meals—is that rich flavors are more satisfying. This recipe provides a lot of nutrition, and it’s also satisfying to your tastes. Simple, yet exactly what you need.

INGREDIENTS
  1. Using a large pot, heat the oil over medium-high heat. Add onion, bell pepper, and garlic, and sauté for 5–6 minutes. Add the Cajun seasoning and cook for 1 minute more; then add the vegetable broth and beans. Bring to a boil, reduce heat, and simmer for 15 minutes.
  2. Add the cooked brown rice to the soup and cook for 5 minutes more. Season with salt and pepper as desired.

Makes 6 servings

Easy Minestrone Soup

Branded as the king of Mediterranean cuisine, the mixture of vegetables, beans, and pasta in minestrone soup results in a well-balanced and healthy collection of flavors, textures, and colors. Minestrone is a hearty meal to meet your body’s need for nutrition. Plus, it’s easy to make and a pleasure to eat.

INGREDIENTS
  1. Heat the oil in a large soup pot or Dutch oven on medium heat. Add the onion, leeks, celery, and ½ teaspoon salt. Cover and cook until tender, stirring occasionally, 5–7 minutes.
  2. Add the pasta, potatoes, thyme, ½ teaspoon salt, ½ teaspoon pepper, and 9 cups of water. Bring to a boil, then reduce heat to a simmer.
  3. Add the asparagus, peas, and beans and continue to simmer until all the vegetables are tender, about 4–5 minutes.
  4. Adjust seasoning and serve.

Makes 6 servings

Fast and Easy Tortilla Soup

Flavorful soups are excellent for your Daniel Fast menus, and Tortilla Soup is a perfect choice. Consider doubling the recipe so you can use leftovers for lunches or other dinner meals. This recipe is easy to prepare and plentiful in colors, textures, and flavors.

INGREDIENTS
  1. Preheat the oven to 375 degrees.
  2. Heat the oil in a large saucepan over medium heat; add the onion and poblano and cook about 4–5 minutes or until tender.
  3. Stir in the broth, black beans, tomatoes, and cumin; bring to a boil and then reduce heat to a simmer. Continue to cook uncovered for 15 minutes, stirring occasionally.
  4. While the soup is cooking, spread the tortilla strips in a single layer on a baking sheet. Bake in preheated oven for about 10 minutes or until crisp; watch carefully so they don’t burn.
  5. Stir the corn into the soup and continue to cook for just 1–2 minutes. Adjust seasoning with salt and pepper. Just before serving, stir in avocados and lime juice. Serve with tortilla strips.

Makes 6 servings

Note: Whenever you use prepared products during your Daniel Fast, be sure to read the list of ingredients to be assured that the contents are totally plant-based and free of any chemicals or sweeteners.

Quinoa and Bean Chili

This chili has it all! Whole grains and beans, being complete proteins, make this hearty dish a perfect standard for your meals. Plus, the flavors are pleasing. When paired with a simple green salad, you have a wonderful meal.

INGREDIENTS
  1. In a large pot, heat the oil over medium heat. Add the onion and zucchini; cover and cook until tender, about 5 minutes. Add the garlic and mushrooms and cook for 2 minutes. Stir in the chili powder, cumin, and oregano, plus salt and pepper to taste. Add the quinoa, tomatoes, and broth. Increase the heat and bring to a boil. Then reduce the heat to a simmer, cover, and cook for 15 minutes.
  2. Add the beans and gently stir to blend all ingredients together. Simmer uncovered for 30 minutes. Adjust seasoning with salt and pepper before serving.

Makes 4 servings

Hearty Vegetable Soup

A good vegetable soup recipe is perfect for any personal collection. This recipe has all the basic ingredients. Make it and adjust it to your liking; then make it again and adjust it again so that it gets even better. Soon you will have a favorite that will be your own special Hearty Vegetable Soup that you’ll use for your Daniel Fast and beyond.

INGREDIENTS
  1. Using a large pot, heat the oil over medium-high heat. Add the onion, leek, garlic, carrots, and celery. Sprinkle with salt and then sauté for 4–5 minutes, stirring occasionally to prevent sticking. Add the Italian herbs and cook until fragrant, about 1 minute.
  2. Add the vegetable broth, potatoes, and beans. Bring to a boil, then reduce heat and simmer for 10–12 minutes or until the potatoes are softened. Add the spinach and cook for 2 more minutes.
  3. Adjust seasoning with salt and pepper before serving.

Makes 6 servings

Black Bean and Sweet Potato Soup

A hearty soup can be a complete meal, and this recipe surely fills the bill. The colors and textures are pleasing along with the satisfying flavors. Plus, the ingredients are nutritious.

INGREDIENTS
  1. Using a large pot, heat the oil over medium-high heat. Add the onion and cook until softened, about 5 minutes. Add garlic and cook for 1 more minute. Stir in the sweet potato, black beans, tomatoes, cumin, coriander, paprika, broth, and salt and pepper to taste. Bring to a boil, then reduce the heat to simmer until the vegetables are tender, about 20 minutes.
  2. Stir in the kale. Adjust seasoning with salt and pepper and simmer for an additional 10 minutes before serving.

Makes 4 servings

Spicy Lentil Soup

I never ate lentil soup until I started using the Daniel Fast method of fasting. Then, as I searched for hearty, economical, and easy-to-make recipes, lentil soup emerged as one of my favorites. I also decided to purchase my first immersion blender so I could make lentil soup more efficiently. Now it’s one of my most-used kitchen utensils.

INGREDIENTS
  1. Using a large pot, heat the oil over medium-high heat. Add the onion, garlic, carrots, and celery and sauté for 5–6 minutes. Add the cumin and curry powder and cook for 1 minute more until fragrant.
  2. Add the tomatoes and the vegetable broth and bring to a boil. Stir in the lentils, then reduce the heat to low; cover and cook at a low simmer until the lentils are tender, approximately 35–40 minutes.
  3. Unless you like a chunkier soup, use a handheld immersion blender to puree soup to your preferred consistency. Add the spinach and cook until well heated; adjust seasoning and serve.

Makes 6 servings

Basic Split Pea Soup

This wholesome, nourishing soup is a good core recipe for your Daniel Fast. Make a double batch while you’re cooking another meal; then serve some the next day and freeze the rest for later.

INGREDIENTS
  1. In a large bowl, cover split peas with water to 1 inch above surface and soak for 4 hours; drain.
  2. In a 4-quart slow cooker on low heat, add split peas to remaining ingredients; stir to combine. Cover and cook for 8 hours on low.
  3. Remove lid and bay leaf. Serve immediately for a chunkier texture, or let cool a half hour before processing mixture in a high-speed blender until smooth. Reheat, then serve in individual bowls with red pepper flake garnish.

Makes 4 servings

Quick and Easy Black Bean Chili

I’m all for the quick and easy meals, and this recipe fits the description perfectly. Make it while preparing other recipes for super efficiency, and then freeze portions for meals in your near future. Flavorful and nutritious, this recipe is great for lunches. Or pair with a green salad and tortillas for your dinner meal.

INGREDIENTS
  1. In a large pot over medium-high heat, sauté the peppers, onions, and garlic in oil until the onions are translucent and the peppers begin to soften. Add the chili powder, cumin, oregano, and cayenne pepper, heating until fragrant.
  2. Stir in the beans and tomatoes. Bring to a boil and then reduce the heat. Let simmer uncovered for 15–20 minutes, stirring occasionally to prevent sticking. Season to taste with salt and pepper.
  3. Garnish individual soup bowls with cilantro and green onions.

Makes 4 generous servings

Susan’s Vegetarian Chili

Over the years, I’ve created and presented hundreds of Daniel Fast recipes. This one is by far the most popular, and it’s appeared in both The Daniel Fast and The Daniel Fast for Weight Loss. Actually, I started making it for my family long before I ever knew about the Daniel Fast. It’s quick and easy to make, economical, great to make in large batches, and freezes well. I fill gallon-size ziplock bags and lay the filled bags flat in my freezer until frozen; once they’re hardened, I can position them differently. The bags thaw quickly for a fast meal.

INGREDIENTS
  1. In a large saucepan, sauté the peppers and onions in oil. Add the sliced zucchini and yellow squash, chili powder, salt, ground red pepper, and corn; stir and heat. When all the vegetables are soft but still slightly firm, add the tomatoes, all the beans, the green chilies, and the tomato paste. Stir until just blended.
  2. Bring to a boil and then reduce the heat. Let simmer for 15–20 minutes, stirring occasionally to prevent sticking. Serve hot.

Makes 6 generous servings