Week #1 The Daniel Plan

Transcription

1 Week #1 The Daniel Plan Breakfast Oatmeal with Vanilla Almond Milk, Raisins, Pecans Day 1 Day 2 Day 3 Day 4 Blueberry Pancakes (Almond Milk, Oat Flour, Applesauce, Bananas, Cinnamon, Nuts) Veggie Sausage, tossed with onions, peppers and tomatoes. Yellow River Smoothie (Mango nectar, pineapple chunks, banana) Snack Baked Chips of Choice Almonds Peanut Butter, Banana, Soymilk Smoothie Dried Fruits & Nuts/Seeds Trail Mix Lunch Snack Dinner Nut Butter & Jam Sandwich on flatbread, Garden Salad, Tangerine Soy-based yogurt and granola sprinklings. Black bean tacos on tortillas, with salsa and guacamole Tomato Basil Soup, Garden Salad, Fresh Apple Fruit Salad: Peaches, pineapples, cherries, pears, grapes. Spaghetti Squash Stirfry, Garden Salad Lentil Soup, Garden Salad, Orange Hummus, Matzo crackers, Carrots, Bell Peppers Squash, with Kale and Beans Tossed Greek Pasta Salad Mixed Veggie Sticks (celery, carrots, cucumbers, etc.) Grilled Portabello Steaks with Sun-Dried Tomato Sauce Snack Air-popped popcorn with dried cranberries and dark chocolate chips Baked Tortilla Chips Rice Cake with Nut Butter and fresh berries Banana Coconut Ice Cream (Coconut milk, bananas, drained dates process in blender and freeze)

2 Irvin s Week #2 Daniel Fast Plan Day One Breakfast Bananafig oatmeal with almond butter Snack Lunch Your Veggie wrap (tortilla) with your roasted Day Two Shredded wheat with almond milk and fruit choice Your Greek salad Day Three Strawberrybanana smoothie Your Ozarks sunset fruit salad Day Four Tropical fruit salad with nuts of choice Your Spinach salad Day Five Day Six Oat bran with raisin, nuts, dried fruit or cinnamon baked apples Your Pan roasted broccoli & cauliflower Spinach with yellow grits Your Taco salad Snack Your Your Your Your Your Your Dinner Baked potato with fried broccoli, onions & red peppers 1 Spicy black bean chili Spinach rice casserole Spicy black bean and rice Tossed salad with lots of veggies Hearty Green Gumbo Snack Banana- Coconut Ice Cream Sweet Potato Pie Banana- Coconut Ice Cream Banana- Coconut Ice Cream Sweet Potato Pie Banana- Coconut Ice Cream

3 Recipes for the Daniel Fast Body Weight (Pounds) Daily Water Consumption Goal (cups) Banana-Fig Oatmeal with Almond Butter /3 cup old-fashioned rolled oats 1 tablespoon almond butter 1 tablespoon flaxseed meal 1 banana, peeled and sliced (about 1 cup) ¼ cup diced dried figs 1 tablespoon finely chopped walnuts ¼ teaspoon cinnamon Cook oats on stovetop according to package directions. Stir in almond butter and flaxseed meal until well combined. Add banana slices, figs, walnuts, and cinnamon. Yield: 2 servings Serving Size: about ¾ cup Recipe Notes: Add 1 tablespoon Date Honey to each serving; Use raisins instead of dried figs; and Substitute ½ cup dry steel-cut oats for the rolled oats. Steel-cut oats are whole grain groats (the inner portion of the boat kernel) which have been cut into only two or three pieces by steel rather than being rolled. They are golden in color and resemble small rice pieces. This form of oats takes

4 longer to prepare than rolled oats (typically minutes to simmer). Cooked steel-cut oats are chewier and taste nuttier than regular oats. Flaxseed meal is a power made from ground flaxseeds. It is high in fiber and a good source of omega-3 fatty acids. It can be found in health food stores and some grocery stores. Instead of buying flaxseed meal, you can also grind whole flaxseeds at home by using a coffee or seed grinder. Mega Greek Salad 4 cups torn romaine lettuce 1 cup chopped canned artichokes, drained 1 cup sliced cherry tomatoes 1 cup quartered cucumber slices, peeled 1 cup sliced black olives ½ cup diced green bell pepper ½ cup sliced red onion ½ cup chopped fresh parsley Dressing: ¼ cup extra-virgin olive oil ¼ cup fresh lemon juice 2 teaspoons dried oregano flakes ½ teaspoon salt 1/8 teaspoon pepper Put lettuce in a large bowl. Add artichokes, cherry tomatoes, cucumbers, olives, peppers, onions, and parsley. In a small bowl, combine olive oil, lemon juice, oregano, salt, and pepper. Just before serving, whisk until well combined and pour over salad. Toss to coat and serve. Yield: 6 servings Serving Size: about 1 cup Recipe Notes: If you don t have fresh parsley on hand for the salad, add 1 teaspoon dried parsley to the salad dressing.

5 A traditional Greek salad typically contains chunks of feta cheese. However, you won t even miss the feta in this fantastic salad! Spicy Black Bean Chili For a complete meal, serve this spicy chili with fresh-from-the-oven cornbread. For a complete meal, serve this spicy chili with fresh-from-the-oven cornbread. 1 cup dry black beans 6 cups water 1 medium onion, chopped (1/2 cup) 4 cloves garlic, minced 1 tablespoon cooking oil 1 tablespoon chili powder 1 teaspoon ground cumin 1 teaspoon dried oregano, crushed ½ teaspoon paprika ¼ teaspoon salt ¼ teaspoon ground red pepper 4 cups vegetable or chicken broth 1 16-ounce can tomatoes, cut up ¼ cup dry sherry or water ¼ cup plain low-fat yogurt or dairy sour cream 1 tablespoon snipped cilantro Rinse beans. In large saucepan combine beans and water. Bring to a boil; reduce heat. Simmer for 2 minutes. Remove from heat. Cover and let stand for 1 hour (or, skip boiling the water and soak beans overnight in a covered pan.). Drain and rinse beans. In large saucepan or Dutch oven, cook the onion and garlic in hot oil till tender. Stir in chili powder, cumin, oregano, paprika, salt, and red pepper. Cook and stir for 1 minute. Add the beans, broth, undrained tomatoes, and sherry or water. Bring to a boil; reduce heat. Cover and simmer for 1 to 1 ½ hours or until beans are tender. To serve, ladle chili into individual bowls. Dollop with yogurt or sour cream and sprinkle with cilantro.

6 Makes 4 servings Nutrition information per service: 231 calories, 11 g. protein, 38 g. carbohydrate, 6 g. fat (1 g. saturated), 1 mg. cholesterol, 1,432 mg. sodium, 752 mg. potassium. Strawberry-Banana Smoothie 4 ounces extra-firm tofu ¼ cup unsweetened almond milk ¼ cup unsweetened apple juice 2 tablespoons Date Honey 1 cup sliced strawberries 1 frozen banana, peeled, sliced (about 1 cup) Place all ingredients in a blender, and process until smooth. Yield: 2 servings Serving Size: about 1 cup Recipe Notes: Remove peels before placing bananas in freezer. Put in a plastic zip-top bag until completely frozen. Add flaxseed meal for extra fiber Instead of using Date Honey, soak 3-4 Medjool dates in warm water at room temperature for an hour before adding to blender. Substitute 1 cup chopped kiwifruit for bananas. Bananas are an exceptionally rich source of fructo-oligosaccharide, a compound that nourishes probiotic (friendly) bacteria in the colon. These beneficial bacteria produce enzymes that increase our digestive ability and protect us from unhealthy bacterial infections.

7 Ozarks Sunset Fruit Salad 2 cups torn fresh spinach leaves, packed, stems removed 2 cups torn romaine lettuce, packed 2 cups orange segments, cut into 1-inch pieces 2 kiwifruit, peeled and cut into half moons 1 cup sliced strawberries ½ cup blueberries ¼ cup sliced or slivered almonds, toasted Place ingredients in a large bowl and toss to combine. Serve with dressing. Yield: 4 servings Serving Size: about 1 ¼ cups Recipe Notes: Serve with Orange Poppy Seed Salad Dressing or Apple-Cinnamon Salad Dressing. The inspiration for this colorful fruit salad came a few summers ago when I was sitting on my back deck watching the sun dip below the horizon. The sky was an amazing display of color, so beautiful and vibrant. As I saw that majestic scene unfold, I was overwhelmed with the thought that the God who created that incredible Ozarks sunset is also deeply in love with me.

8 Spinach-Rice Casserole You can make four (4) individual casseroles or 1 large casserole with this recipe. Be sure to thaw the spinach before your start. 1 small onion, chopped (1.2 cup) 1 clove garlic, minced 1 tablespoon cooking oil 1 14 ½ ounce can peeled Italian-style tomatoes, cut up 1 teaspoon dried oregano or basil, crushed 8 ounces tofu (fresh bean curd), drained 2 cups cooked brown rice 1 10-ounce package frozen chopped spinach thawed and well drained ½ cup shredded Swiss cheese ( 2 ounces) ½ teaspoon salt ¼ teaspoon pepper 1 tablespoon sesame seed, toasted In a large saucepan, cook the onion and garlic in hot oil until onion is tender but not brown. Add undrained tomatoes and oregano or basil. Bring to a boil; reduce heat. Simmer, uncovered, about 3 minutes. Meanwhile, place tofu in a food processor bowl or blender container. Cover and process or blend until smooth. Add to tomato mixture. Stir in cooked, rice, spinach, half of the Swiss cheese, salt, and pepper. Grease four (4) individual casseroles or one 2-quart rectangular baking dish. Spoon mixture into casseroles. Bake, uncovered, in a 350 oven for 30 to 40 minutes or until heated through. Sprinkle with remaining cheese and sesame seed. Makes 4 servings. Nutrition information per serving: 301 calories, 15 g. protein, 36 g. carbohydrate, 12 g. fat (4 g. saturated), 13 mg. cholesterol, 701 mg. sodium, 647 mg. potassium.

9 Tropical Fruit Salad 2 cups sliced strawberries 3 kiwifruit, peeled and quartered 1 ½ cups orange segments, cut into 1-inch pieces 1 cup red seedless grapes, halved 1 cup fresh pineapple chunks, diced Mix fruit in a large bowl, and chill until ready to serve. Yield: 6 servings Serving Size: about 1 cup Recipe Notes: Use mandarin oranges instead of regular oranges Top with shopped almonds, macadamia nuts, pecans, and/or walnuts. Sprinkle lightly toasted unsweetened shredded coconut on top. Other fruit choices are apples, bananas, blueberries, peaches, and/or mangoes. However, if you do use apples or bananas, mix in a little lemon juice with fruit to prevent browning. Kiwifruit adds a tropical flair to this colorful fruit salad. It s a small fruit, usually only about three inches long, with a fuzzy, brown peel. Inside the kiwifruit is a bright green flesh with a white pulp in the center that s surrounded by black, edible seeds. Kiwifruit has a sweet taste, similar to a mixture of banana, pineapple, and strawberry. The greatest nutritional benefit the kiwifruit offers is that it is paced with vitamin C.

10 Spinach Salad 4 cups torn fresh spinach, loosely packed 1 cup canned chickpeas, rinsed and drained 1 cup chopped carrots 1 cup chopped sugar snap peas 1 cup chopped tomatoes, unpeeled, unseeded 1 cup chopped zucchini 2 tablespoons raw sunflower seeds Place spinach, chickpeas, carrots, sugar snap peas, tomatoes, and zucchini in a large bowl. Sprinkle in sunflower seeds, and toss gently. Serve with dressing. Yield: 4 servings Serving Size: about 1 cup Recipe Notes: Serve with Avocado-Tomato Salad Dressing, Italian Salad Dressing or Lemon-Tahini Salad Dressing. Sunflower seeds are an excellent source of vitamin E, the body s primary fatsoluble antioxidant.

11 Spicy Black Beans and Rice Instead of rice, spoon the warm black bean mixture over squares of freshly baked cornbread. 1 medium onion, chopped (1/2 cup) 4 cloves garlic, minced 2 tablespoons olive oil or cooking oil 1 15-ounce can black beans, rinsed and drained 1/8 to ¼ teaspoon ground red pepper 2 cups hot cooked brown or long grain rice ¼ cup chopped onion (optional) In medium saucepan cook ½ cup onion and garlic in hot oil until tender but not brown. Carefully stir in the drained beans, undrained tomatoes, and group red pepper. Bring to a boil, reduce heat. Simmer, uncovered for 15 minutes. To serve, mound rice on individual plates, make a well in the centers. Spoon black bean mixture into centers. If desired, sprinkle with chopped onion. Makes 4 servings. Nutrition information per serving: 279 calories, 11 g. protein, 47 g. carbohydrate, 8 g. fat (1 g. saturated), 0 mg. cholesterol, 631 mg. sodium, 573 mg. potassium. Corn Muffins 1 1/2 cups yellow cornmeal ½ cup unsweetened almond or rick milk ¼ cup water 1 tablespoon Date Honey (optional) 1 tablespoon extra-virgin olive oil ¾ cup fresh or frozen corn kernels ¼ cup chopped green onions (green parts only) ½ teaspoon salt Preheat oven to 400 degrees. Mix cornmeal, almond milk, water, Date Honey, and olive oil in a medium bowl. Stir until well combined. Add corn, green onions, and salt. Mix well.

12 Lightly rub a mini-muffin tin with olive oil. Fill all 24 cups about ¾ full and bake 15 minutes. If using a regular muffin tin, fill all 12 cups about ¾ full and bake 20 minutes. Yield: 12 servings Serving Size: 2 mini muffins or 1 regular muffin Cinnamon Baked Applies 2 cups thinly sliced apples, unpeeled (about 2 apples) 1 cup unsweetened apple juice 1/8 teaspoon cinnamon Preheat oven to 350 degrees. Place sliced apples in an 8 by 8-inch baking dish. In a small bowl, whisk apple juice and cinnamon, and pour over apples. Bake 15 minutes, stir, and bake another 15 minutes. Serve warm. Yield: 4 servings Serving Size: about ½ cup Recipe Notes: Serve with oatmeal or cooked brown rice. Pour over Baked Oatmeal. Sprinkle unsweetened coconut flakes and/or chopped pecans on top. Add sliced bananas, raisins, and chopped nuts. Substitute pears for the apples. The best baking apples are ones that are firm, with a good balance of sweetness and tartness, and with flesh that won t break down as it cooks. A few of the types that are recommended are: Golden Delicious: sweet with a crisp, juicy texture; one of the best varieties for baking. Granny Smith: mildly tart green apples. Gala: yellow-orange skin with red striping and with a creamy yellow flesh inside; mild and sweet. Jonathan: red and green with a crunchy texture and a sweet--tart flavor. Rome: red with a light green flesh, crisp and mildly tart.

13 Pan-Roasted Broccoli and Cauliflower 1 tablespoon extra-virgin olive oil ½ cup diced onion 3 cups broccoli florets 3 cups cauliflower florets 1 tablespoon fresh oregano or 1 teaspoon dried oregano flakes ½ teaspoon salt Heat olive oil in a large, deep skillet over medium heat. Add onion and cook 3-5 minutes or until soft and translucent. Stir in broccoli and cauliflower. Turn a few times to coat with the olive oil. Sprinkle in oregano and salt. Cover, and cook 7-8 minutes, stirring frequently. Vegetables should be slightly browned and crisp tender when ready to serve. Yield: 8 servings Serving Size: about 1 cup Recipe Notes: Top with Classic Tomato Cause. Add one clove of minced garlic. Use basil instead of oregano. Broccoli is an excellent source of vitamin C and calcium. One-half cup of cooked, chopped broccoli provides the same amount of vitamin C as ½ cup of orange juice. Broccoli s dark green color indicates that it is a good source of vitamin A. Cauliflower is also high in vitamin C and is a good source of potassium. By combining these super foods, you have an extremely nutrientrich vegetable dish.

14 Taco Salad 1 (14.5-ounce can corn kernels, drained 1 (15-ounce can pinto beans, undrained ¼ teaspoon garlic powder ¼ teaspoon salt 1 tablespoon extra-virgin olive oil ½ cup diced onion 1 (15-ounce) can black beans, rinsed and drained ½ tablespoon Taco seasoning 2 cups chopped romaine lettuce or iceberg lettuce Toppings: Avocado slices, diced green onions, sliced black olives, diced tomatoes. Preheat oven to 425 degrees. Spread corn kernels out in one layer on a lightly oiled 11 by 17-inch baking sheet. Bake for minutes, or until browned and slightly crunchy. While corn is roasting, place pinto beans in a small saucepan over medium heat. Add garlic powder and salt. Cook 10 minutes, stirring occasionally. Using a fork or potato masher, mash beans until they the consistency of refried beans. Lower heat, and continue to cook until some of the liquid has evaporated and beans have thickened, about 20 minutes more. Stir frequently to avoid scalding beans on the bottom of the pan. Heat olive oil in a large skillet over medium heat and add onions. Cook until onions are soft and translucent. Add black beans, corn, and Taco Seasoning. Stir well to coat beans with olive oil and seasonings. Reduce heat to low and keep warn until pinto beans are done. Yield: 4 servings Serving Size: about 1 ½ cups

15 Hearty Green Gumbo The green in this Cajun-style soup comes from a mixture of spinach, watercress, and parsley. If you don t have watercress, simply increase the parsley to 2 bunches ounce package frozen chopped spinach 1 bunch watercress, chopped (2 cups) 1 bunch parsley, chopped (2 cups) ¼ cup water ½ cup all-purpose flour ½ cup cooking oil 2 large onions, chopped (2 cups) 1 medium green pepper, chopped (1 cup) 2 stalks celery, chopped (1 cup) Water 1 teaspoon salt ¼ teaspoon ground red pepper ¼ teaspoon black pepper 1 cup chopped broccoli 1 cup diced parsnips or rutabaga 1 15-ounce can of cannellini beans, rinsed and drained. 2 cups hot cooked rice In a Dutch oven combine spinach, watercress, parsley, and ¼ cup water. Bring to a boil, breaking up spinach with a fork; reduce heat. Cover and simmer for 10 minutes. Drain, reserving liquid and press liquid out with a spatula. Set greens and liquid aside. In the same Dutch oven stir together the flour and oil until smooth. Cook over medium-high heat for 5 minutes, stirring constantly. Reduce heat to medium. Cook and stir about 10 minutes more or until reddish brown. Add onions, green pepper, and celery. Cook and stir over medium heat for 5 to 10 minutes or until very tender. Add enough water to served liquid to make 2 1/2 cups. Add liquid, cooked greens, salt, red pepper and black pepper to onion mixture. Bring to a boil; reduce heat. Cover and simmer for 15 minutes. Add broccoli and parsnips or rutabaga. Cover and simmer about 20 minutes more or until tender. Stir in beans; heat through.

16 To serve, place rice individual bowls. Ladle gumbo over rice. Makes 6 servings. Nutrition information per serving: 403 calories, 11 g. protein, 53 g. carbohydrate, 19 g. fat (3 g. saturated), 0 mg. cholesterol, 548 mg. sodium, 763 mg. potassium. Trail Mix 1 cup whole raw almonds or Cinnamon Roasted Almonds 1 cup cashew halves and pieces 1 cup walnut halves and pieces ½ cup golden raisins ½ cup raisins ¼ cup raw sunflower seeds ¼ cup raw pumpkin seeds (pepitas) Mix all ingredients together and store in an airtight container for 2 weeks at room temperature or 1 month in refrigerator. Yield: 12 servings Serving Size: about ¼ cup Recipe Notes: Use as a topping for fresh fruit. Serve with almond milk for a quick breakfast dish. Other dried fruit options are apricots, bananas, blueberries, dates, or figs. Other nut options are Brazil nuts, macadamia nuts, or pecans. Add unsweetened coconut flakes. Trail Mix is the ideal snack when you re traveling or on the go. Plan ahead by measuring out your appropriate service size, and place in a plastic zip-top bag. Take your Trail Mix to work, to school, in the car, or on an airplane. That way, when you re away from home, you won t be tempted by foods that don t fit within the Daniel Fast guidelines.

17 Stanley s Week #3 Daniel Fast Day One Breakfast Blueberry Pancakes made with (Almond milk and oat flour, applesauce, banana, cinnamon, and nuts) Snack Lunch Rice cake any flavor Black Bean Soup & Veggie Sandwich on whole wheat Tortilla with slices Tomatoes, sliced cucumbers, baby spinach, sprouts roasted red peppers, and shredded carrots Day Two Yellow River Smoothie (Use juice from 1.5 mangoes, 1/2 pineapple cut into frozen chunks, and 1 banana (you can freeze pinapple chunks the day before or use ice)) Mixed Fruit Greek Pasta Salad with 8oz of whole wheat rotini pasta see recipe attached for pasta and dressing Snack Mixed fruit Peanut Butter Banana Cookies Dinner Smokey Stuffed Peppers with Tofu see recipe attached & directions Greek Vegetable Stew see recipe attached & directions Day Three Banana Berry Oatmeal (1/2 cup rolled oats, 1/2 tsp cinnamon, 1/2 cup water, 1/2 banana sliced, 2Tbs vanilla soy milk use strawberries, banana, or blackberries for topping see instructions attached) Cinnamon Applesauce Quinoa Salad 2cups cooked Quinoa (tricolor or white) 1.5 cup cooked black beans, 1 mango, 1/2 bell pepper, 2 scallions, 3Tbs lemon juice, 5-6Tbs olive oil, use zest from 1 lemon see directions attached Plain Popcorn Vegetarian Chili Day Four Berry Blast Smoothie (1 cup of water, 1 cup each of frozen blackberries, blueberries, and raspberries, 1 banana peeled mixed and blend altogether) Rice cake any flavor Leftovers or Fresh Garden Vegetable Soup see recipe and directions attached Day Five Apple Cinnamon Hot Cereal (14.5 ounce) can coconut milk, 2 cups cooked brown rice, 1 apple chopped unpeeled, (about 1.5 cups) 1 banana mashed (about 1 cup) 1 cup roughly chopped nuts, 1.5 tps cinnamon, pinch of nutmeg, 1/2 cup pecans or walnuts See directions attached Cinnamon Baked Apples Slice on flatbread and fruit with bean dip. Bean Soup Day Six Banana, Strawberry Smoothie and or Breakfast Quinoa see recipe and directions attached Broiled Grapefruit or Mixed Fruit Fresh Garden Toss Salad with mix fruit and Steam Squash & Onions Mixed fruit Mixed Fruit Trail Mix Leftovers or Stir Fry Vegetables served over Brown Rice see recipe and directions attached White Beans and Sauteed Vegetables with toss Salad and sliced Fruit see recipe and directions attached Pumpkin Lasagna and Roasted Broccoli See recipe and directions attached Snack Plain Popcorn Mixed Fruit Banana Cookies Plain Popcorn Mixed Nuts Baked Chips and Salsa

18 Recipes for the Daniel Fast Spinach Feta Pizza ¾ cup warm water 2 tablespoon olive or canola oil ½ teaspoon salt 2 cups bread flour 2 teaspoons active dry yeast 1 garlic clove, minced 1/8 teaspoon garlic salt 2 cups chopped fresh spinach 1 small red onion 1 cup sliced fresh mushrooms 1 cup shredded mozzarella cheese ¼ cup crumbled feta cheese ½ teaspoon dried basil In bread machine, place the first six ingredients on order suggested by manufacturer. Select dough setting. Check dough after 5 minutes or mixing: add 1 to 2 tablespoons of water or flour if needed. When cycle us complete, turn dough onto a lightly flowered surface. Knead for 1 minute. Cover and let rest for 15 minutes. Roll into a 12-inch pizza pan. Cover and let rise in a warm place until puffed, about 20 minutes. Sprinkle with garlic and garlic salt. Top with spinach, onion, mushrooms, cheeses, and basil. Bake at 400 degrees F for minutes or until crust is golden and cheese is melted. Let stand for 5 minutes before slicing

19 Daniel s Fast Greek Vegetable Stew Dinner 2 tablespoons oil 2 onions (chopped) 1 pound green string beans broken in half 1 package of frozen or fresh spinach 4 cups water 6 Zucchini chunked 4 yellow Squash chunked 2 cups celery leaves 4 tomatoes quartered 1 teaspoon salt 8 slices of lemon 1 tablespoon dried oregano 3 tablespoons fresh basil 2 cloves of chopped garlic 2 tablespoons lemon juice Lightly brown onions in a hot dry skillet and add in 2 tablespoons of oil. Add oregano and garlic; cook for 1 minute then add 4 cups of water and tomatoes. Cook 10 minutes. Add remaining ingredients and cook uncovered for approximately 40 minutes stirring occasionally. Serve with lemon slice in each bowl. Daniel Fast Breakfast Quinoa 1 cup unsweetened almond milk (plus 2-4 tablespoons for garnish) ½ cup uncooked Quinoa ½ cup Blueberries ½ cup chopped Walnuts toasted 1 tablespoon maple syrup 1 teaspoon Vanilla extract 1 pinch of salt Bring Quinoa, 1 cup of almond milk, salt, and vanilla to a boil. Immediately reduce heat to medium-low simmering in a covered saucepan for about 15 minutes or until milk has been fully incorporated and the Quinoa is tender, but still chewy. Serve with a little extra almond milk over the Quinoa, the blueberries and walnuts sprinkled across the bowl. **Serve immediately while hot.

20 Black Bean Soup 1 tablespoon Olive Oil 1 can Black Beans 8 oz. can of Tomato Sauce ¾ Bell Pepper (chopped) ½ Yellow Onion (chopped) ½ Zucchini (chopped) ¾ cup of Carrots (chopped) ½ Jalapeno diced 1-3 cloves of Garlic Handful of Cilantro (chopped) Wash and chop all the produce, heat oil in a coup pot on medium to high heat. Add the onion and sauté until it is fragrant and slightly translucent. Add the garlic and sauté for a few more moments before adding the carrots. Then add the bell pepper, then the Jalapeno. After everything has sautéed, add the tomato sauce. If you want less intense tomato flavor, use half the amount of sauce. Add enough water to thin out the tomato sauce. Add black beans, and Zucchini and simmer over medium heat for 30 minutes. Add more water if too thick. When almost done, add the cilantro and simmer for 5-10 minutes. Smoky Stuffed Pepper with Tofu 2 tablespoons olive oil 2 stalks celery minced (2 cups) 1 medium onion minced 2 tablespoons poultry seasoning 1 clove garlic minced (1 teaspoon) 1 canned chipotle pepper in adobo sauce drained and minced 2 cups cooked brown rice or wild rice medley ½ cup yellow raisins ½ cup vegetable broth 1 teaspoon liquid smoke flavoring 5 ounces tofu mashed 3 red bell peppers cut lengthwise Preheat oven to 400 degrees. Heat oil in pan over medium heat and add celery, onion, poultry seasoning and garlic. Sauté until soft about 7 minutes. Stir in Chipotle pepper and sauté 2 more minutes. Add rice, raisins and broth and cook

21 for about 5 minutes. Meanwhile mash Tofu and then mix with enough liquid smoke flavoring to your taste. Divide Tofu among the pepper halves then top with mixture. Place peppers in 9x12 casserole dish. Add water until it comes up ½ inch up sides of peppers. Bake 30 minutes or until peppers are soft and the stuffing is hot. Daniel Fast Stir Fry Vegetables with Brown Rice 1 tablespoon Sesame Oil 3 Green Onions (finely chopped) 3 tablespoons fresh Ginger (minced) 4 cups of fresh Broccoli (chopped) ½ pound fresh Green Beans (chopped) 2 Carrots peeled and sliced (on diagonal) 2 cloves of Garlic (minced) 4 cups of Greens (Kale, Spinach or Collards, etc.) 1 can sliced Water Chestnuts 3 cups of cooked Brown Rice 2 tablespoons Soy Sauce 1 ½ cups of Peas (if frozen run under water) ½ cup toasted sliced Almonds In a medium keep skillet or wok over medium heat for about 1 minute, heat oil. Then add green onions and ginger, sauté for 5 minutes. Then add broccoli, green beans, carrots, and garlic. Stir fry for 8-10 minutes. Then add greens and toss for about 2 minutes or until greens are wilted. Stir in water chestnuts (drained), brown rice, soy sauce, peas, and almonds. Cook for approximately 5 minutes or until desired tenderness. Let stand for few minutes and serve. Daniel Fast Roasted Broccoli 2 large batches of Broccoli cut (into florets) 6 ½ tablespoons Extra Virgin Olive Oil ½ teaspoon Kosher salt ½ teaspoon pepper 4 Garlic Cloves 1 Lemon Juice 3 tablespoons toasted Pine Nuts (optional) Preheat oven 425 degrees. Put cut up broccoli florets on cookie sheet (the relatively big ones). Toss with Olive oil, salt, and pepper. Now add 4 garlic cloves that are peeled and sliced into broccoli florets. Roast in oven 20-25

22 minutes until crisp-tender and the tips of some of florets are browned. When done, remove from oven and zest a lemon over the broccoli, squeeze the lemon juice over the broccoli, add 1 ½ tablespoons more of olive oil. Add toasted pine nuts, if desired.

23 Daniel Fast White Beans and Sautéed Vegetables 2 cans White Beans (drained) 2 tablespoons Olive Oil ½ Cup Yellow Onions (chopped) 2 Cloves Garlic (minced) ½ cup Celery (finely chopped) ½ cup Carrots (finely chopped) ¼ cup Virgin Olive Oil (to drizzle after beans are dished up) Drain the white beans and set aside. Heat olive oil and then add all the prepared to pan and sauté until done. Add beans and heat thoroughly. Put on serving plates and drizzle with extra virgin olive oil. **Note: Use less expensive pure olive oil for sautéing and frying. Extra virgin oil turns bitter and the great flavors are cooked away. Use extra virgin olive oil for salads, drizzling and dipping. Daniel Fast Quinoa Salad 2 cups cooked Quinoa 1 ½ cup cooked Black Beans 1 Mango ½ Bell Pepper 2 Scallions Zest from 1 Lemon 3 tablespoons Lemon Juice 5-6 Tablespoons of Olive Oil Salt & Pepper to taste, if needed First cook the Quinoa. Then combine oil, lemon juice, and zest with salt and pepper (optional) in a small food processor. Then chop all the fruits and veggies of your choice. Once the Quinoa has cooked to room temperature, combine it with the black beans in a large serving bowl. Toss the veggies and fruits in and pour the lemon yellow dressing over the salad and toss thoroughly to combine. Let sit for at least an hour. Serve chilled or room temperature.

24 Daniel Fast Vegetarian Chili 15 ounce can of Kidney Beans (drained and rinsed) 15 ounce can Black Beans (drained and rinsed) 15 ounce can Pinto Beans (drained and rinsed) 1 cup of frozen Corn 1 Red Bell Pepper (diced) 1 Green Bell Pepper (diced) 1 28 ounce can crushed Tomatoes 1 cup Vegetable Broth 5 Garlic Cloves minced 1 heaping tablespoon Chili Powder 1 teaspoon Cumin 1 teaspoon Coriander 1 teaspoon Ghirardelli Cocoa Powder (Unsweetened) ½ teaspoon Garlic Powder ¼ or bit less Cayenne Pepper Couple splashes of Soy Sauce ½ teaspoon Salt ½ teaspoon Smoked Paprika Optional toppings you can use are green onions, Greek yogurt, shredded cheddar cheese, and Tortilla Chips. First chop the garlic, onion, and bell peppers. Next, sauté them lightly over medium heat in 1-2 teaspoons of olive oil. Meanwhile wash the beans until all the canning liquid is gone. Next Step: Once all the veggies have sautéed for 3-5 minutes, add everything else into the pot (tomatoes, beans, spices, etc.). Bring to a boil and then reduce heat. Let simmer for approximately 30 minutes or more. Daniel Fast Berry Blast Smoothie 1 cup of Water 1 cup Frozen Fruits (blackberries, blueberries, raspberries, and strawberries) 1 Banana (peeled) You can also add for Green Smoothie: 1 cup of Spinach or 1 cup of Kale

25 Wash all fruit. Also remove peel and freeze banana in plastic zip bag, until completely frozen. Add 1 cup of spinach or kale leaves; remove stems to make a green smoothie. Add 1 tablespoon flaxseed to boost fiber if you choose. Note: Smoothie will taste better if berries are frozen. Daniel fast Apple Cinnamon Hot Cereal 1 can Coconut Milk (approximately 14.5 ounces) 2 cups of cooked Brown Rice 1 Apple chopped unpeeled (approximately 1 ½ cups) 1 Banana mashed (approximately 1 cup) 1 cup roughly chopped dates 1 ½ teaspoon Cinnamon Pinch Nutmeg ½ cup toasted Pecans or walnuts Add Coconut Milk brown rice, apples, banana, dates, cinnamon, and nutmeg to medium saucepan. Cook over medium-low heat for about 10 minutes or until heated throughout. Stir frequently to provident burning on bottom of pan. Sprinkle 1 tablespoon of pecans or walnuts over each serving. Daniel Fast Pumpkin Lasagna 1 Box Lasagna Noodles (100 % whole wheat) 1 can 15 ounce solid packed pumpkin (optional) 3 teaspoon Olive Oil 1 large Onion (diced) 3 teaspoon Garlic (minced) 3 cups Portobello Mushrooms (sliced) 1 large Eggplant (peeled and diced) 4 cups fresh baby Spinach 3 tablespoon Lemon Juice 1 ½ cup Greek Yogurt (plain) 48 ounce Tomato Sauce 2 cups Mozzarella Shreds (dairy free) Boil the noodles as directed. In a large skillet, heat oil and sauté onions, garlic, mushrooms, eggplant, and spinach (set aside). Then place in a small bowl yogurt, and lemon juice (set aside)** Also mix tomato sauce and pumpkin. Heat oven to 350 degrees and spray a large cake pan with cooking spray. Spoon 1/3 of the sauce in bottom of baking pan. Then layer 1/3 noodles, then 1/3 of the, then 1/3 of the yogurt. Repeat for second layer. Cover and bake 15 minutes then

26 remove foil and spread mozzarella on top, and bake more minutes. Remove from oven and let cool approximately 10 minutes.

27 Daniel Fast Cinnamon Baked Apples 2 cups thinly sliced apples (unpeeled) 1 cup unsweetened apple juice 1/8 teaspoon cinnamon Preheat oven to 350 degrees. Place slice apples in 8x8 baking dish. In a small bowl, whisk apple juice and cinnamon and pour over applies. Bake 15 minutes, take out oven. Then stir and bake another 15 minutes. Serve warm. **Also good over baked oatmeal.

28 Breakfast Day One 1 cup cooked oatmeal with dried fruit of choice 8oz soy milk Day Two Wheat bran flakes with almond milk and dried fruit of choice Day Three 1 cup of Cream of Wheat or Farina Fruit of Choice Day Four Home Fried Breakfast Potatoes (see recipe) Fruit of choice Day Five 1 cup of cold Wheat Cereal with Almond Milk Fruit of choice Day Six 1 cup of oatmeal with added fruit of choice Snack Your choice of or nuts Your or nuts Your or nuts Your Your Your Lunch Large leafy green mixed salad Vinaigrette Dressing Fruit of choice Roasted Potato Salad Lettuce wraps with broccoli and mushrooms Fruit of choice 1 cup of black bean soup Spinach Salad (no eggs) Pizza (see recipe) Small veggie salad 1 medium fruit smoothie celery and carrot sticks Snack Your choice of or nuts Your choice of or nuts Your or nuts Your Your Your Dinner 1 cup of brown rice 2 servings of steamed and sautéed onions and garlic 1 large baked sweet potato 2 servings of Cajon red beans and whole grain brown rice Potato Vegetable bake (see recipe) Fruit cup (no sugar added) Lima Beans with Thyme (see recipe) Pan roasted broccoli and cauliflower (see recipe) Snack Banana- Coconut Ice Cream (see recipe) Sweet Potato Pie (see recipe) Banana- Coconut Ice Cream (see recipe) Banana- Coconut Ice Cream (see recipe) Sweet Potato Pie (see recipe) Banana- Coconut Ice Cream (see recipe) Saundra s Week #4 Daniel Fast Meal Plan

29 Home Fried Breakfast Potatoes Ingredients Daniel Fast Meal Plan Recipes Salted water (for boiling potatoes) 4 red potatoes 3 tablespoons olive oil, divided 1 yellow onion, chopped 1 green bell pepper, seeded and chopped 1 teaspoon salt ¾ teaspoon paprika ¼ teaspoon freshly ground black pepper ¼ cup chopped fresh Italian parsley 1. Bring one large pot of salted water to a boil over high heat. Add potatoes and cook until just tender, about 15 minutes (be careful not to overcook). Drain, cool, and cut into ½- inch cubes 2. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add onion and green pepper; cook until soft, stirring often, about 5 minutes. Transfer to plate and set aside 3. Heat remaining 2 tablespoons of oil in the same skillet over medium-high heat. Add potato cubes, salt, paprika and black pepper. Cook until potatoes are browned, stirring often, about 10 minutes 4. Add onions, green peppers, and parsley; cook for another minute or until all ingredients are well heated 5. Adjust seasoning and serve hot Pizza Ingredients Pizza sauce (recipe follows) Whole grain pizza crust (recipe follows) 1 whole zucchini ½ whole red bell pepper, chopped 5 whole sun dried tomatoes in olive oil ¼ whole red onion, sliced 16 oz sliced fresh sliced mushrooms

30 Pizza Sauce 16 oz can tomato sauce 3 tablespoons minced garlic, jar 3 tablespoons Italian seasoning 1teaspoon fennel seed 2 table spoons olive oil ¼ cup water 1 pinch salt Mix all ingredients together and let sit for 30 minutes Whole Grain pizza crust 2 cups whole grain, whole wheat flour 1/3 cup olive oil 1 cup water 1 teaspoon Italian seasoning ½ teaspoon salt 1 teaspoon fennel seed ¼ teaspoon garlic powder 1 tablespoon olive oil for pan 1. Mix flour, salt and seasoning in a large bowl 2. Add oil and work into the flour well, until the oil and flour are combined 3. As you are mixing the dough with your hand, slowly add 1 cup of water. This should form a well behaved dough 4. Knead until smooth If too dry add small amounts of water (1 tablespoon at a time). If it is too sticky, add 1 tablespoon of flour at a time. 5. Press into a greased cookie sheet to make one large pizza or roll out into individual sized pizzas. You can use a tortilla press to make small pizzas Preheat oven to 375 degrees Preheat pizza sauce and crust Arrange your favorite vegetable on top and bake for 30 minutes or until crust is crispy Potato Vegetable Bake

31 Ingredients 1 pound Yukon gold potatoes, unpeeled and cut into ½- inch cubes 1 cup fresh corn kernels (about 2 ears) 2tablespoons extra-virgin olive oil, divided ¼ teaspoon of dried basil ½ teaspoon salt 1/8 teaspoon pepper 1 cup thinly sliced onion, sliced pole to pole 2 cups chopped zucchini, unpeeled, cut into ¼ inch rounds 2 cloves garlic, minced 1. Preheat oven to 425 degrees. Mix potatoes and corn in a large bowl. Add 1 tablespoon olive oil, basil, salt and pepper. Stir well. Place on and 11 by 17 inch baking sheet. 2. Bake about 25 minutes or until potatoes are tender, stirring halfway through cooking time. 3. When potatoes have about 5 minutes of cooking time remaining, heat 1 tablespoon olive oil in a large skillet over medium heat. 4. Add onion slices and zucchini. Cook until are slightly browned. 5. Stir in garlic and cook about 30 seconds, stirring constantly so garlic doesn t burn. Add potatoes and corn. Stir well and cook another 5 minutes before serving Brown Rice Stir-Fry with Orange Sauce Ingredients 1 tablespoon extra virgin olive oil 2 cups chopped broccoli 1 cup chopped carrots ½ cup chopped onions ¼ cup Braggs Liquid Aminos or soy sauce ¼ cup unsweetened orange juice 1 clove garlic, minced 1 teaspoon fresh grated ginger root or ¼ teaspoon ground ginger 3 cups cooked brown rice 2 tablespoons chopped green onion 1. Heat olive oil in large in a large skillet over medium heat, and add broccoli, carrots and onions. 2. Cook until are softened, about 5-7 minutes, stirring occasionally 3. Increase heat to medium high. Add Braggs liquid Aminos or soy sauce, orange juice, garlic, ginger root, brown rice, and green onions 4. Cook another 5 minutes or until heated through and serve

32 Lima Beans with Thyme Ingredients 2 cups frozen lima beans ½ tablespoon extra virgin olive oil ¼ cup chopped onion 2 tablespoons chopped fresh parsley ½ teaspoon salt ¼ teaspoon dried thyme 1. Cook lima beans on stovetop according to package directions 2. While beans are cooking, heat olive oil in a small skillet over medium heat 3. Add onions, and cook until soft and translucent 4. Drain beans, and mix in onion 5. Add parsley, salt and thyme 6. Stir well and server Pan Roasted Broccoli and Cauliflower Ingredients 1 tablespoon extra virgin olive oil ½ cup diced onion 3 cups broccoli florets 3 cups cauliflower florets 1 tablespoon fresh oregano or 1 teaspoon dried oregano flakes ½ teaspoon slat 1. Heat olive oil in a large, deep skillet over medium heat 2. Add onion and cook 3-5 minutes or until soft and translucent 3. Stir in broccoli and cauliflower. Turn a few times to cat with olive oil 4. Sprinkle in oregano and salt. Cover and cook 7-8 minutes stirring frequently 5. Vegetable should be slightly browned and crisp tender when ready to serve Banana-Coconut Ice Cream Ingredients 2 (14 oz) cans coconut milk 2 bananas, peeled and sliced ¼ cup Date Honey or 6-7 soaked dates, drained

33 1. Place ingredients in a food processer or blender 2. Mix until smooth 3. Place in a covered glass bowl in freezer 5-6 hours (but not until solid) Sweet Potato Pie Ingredients 2 pounds sweet potatoes ½ cup date Honey ¼ cup unsweetened orange juice 1 cup oat flour 1 teaspoon grated orange zest ½ teaspoon cinnamon 1/8 teaspoon nutmeg ¼ cup unsweetened coconut flakes ¼ cup finely chopped pecans 1. Preheat oven to 350 degrees 2. Bake or steam potatoes until tender( if baking pierce each potato a few times with a fork and wrap tightly in aluminum foil, shiny side out) 3. Bake at least an hour or until soft 4. Remove from oven and set aside until cool enough to handle 5. Peel and discard skins 6. If steaming peel skins and cook minutes or according to your steamers directions 7. Cut potatoes into smaller pieces and mash with a potato masher 8. Put potatoes, Date Honey and orange juice in a food processor or blender and puree until completely smooth with no lumps. Add oat flour orange zest, cinnamon and nutmeg. Stir well 9. Pour sweet potatoes mixture into a 9 by 1 inch pie plate that has been rubbed with olive oil 10. Spread coconut flakes and pecans over top 11. Bake minutes or until lightly brown 12. Serve immediately