Daniel Fast Recipes

Daniel Fast-Approved Recipes

Granola

Ingredients:

  • 1 cup crushed almonds
  • 1 cup oats
  • 1 cup sunflower seeds
  • 1 cup pumpkin seeds
  • 1/2 cup coconut flakes
  • 1 cup honey
  • 1 teaspoon cinnamon

Directions:

  1. Mix all together and spread out on a non-stick cookie sheet.
  2. Bake 20 minutes in a 250-degree preheated oven.
  3. Stir and continue to bake another 20 minutes, stirring periodically to prevent burning. The granola should be lightly browned.
  4. Remove from oven and serve warm or cool thoroughly and store in tightly sealed container or plastic bags.
  5. Option: After the granola is cooled, add raisins or other organic, unsulphured dehydrated fruit.

 

Minestrone Soup

Ingredients:

  • 8 cups vegetable stock
  • 1½ cups of dried garbanzo beans
  • 2 cups dried red kidney beans
  • ½ cup carrots
  • 3 medium tomatoes (or one 14-ounce can of unsweetened, unsalted Italian tomatoes)
  • ½ cup fresh parsley
  • 1 cup cabbage
  • ¼ teaspoon oregano
  • ¾ teaspoon basil
  • ¼ teaspoon thyme
  • ½ cup celery
  • ½ cup onion
  • 1 clove garlic
  • 1 package spinach noodles, cooked
  • sea salt, to taste

Directions:

  1. Soak garbanzo and kidney beans overnight, drain and rinse.
  2. Peel and dice tomatoes.
  3. Cook and drain garbanzo and kidney beans as per directions on package.
  4. Mince garlic and parsley.
  5. Chop carrots, onion, celery, cabbage and garlic and sauté in water or soup stock over medium heat for 5 to 7 minutes.
  6. Stir in cooked and drained garbanzo beans, kidney beans, diced tomatoes and minced herbs.
  7. Bring to a simmer, then turn heat down and simmer 10 minutes.
  8. Stir in cabbage and parsley with lid partially on for about 15 minutes or until cabbage is tender.
  9. Add more soup stock or tomatoes as needed. Serve over cooked spinach noodles.

 

Black Bean Soup

Ingredients:

  • 8 cups vegetable stock
  • 1 cup celery
  • 1 potato
  • 2 garlic cloves
  • 1 teaspoon honey
  • 2 bay leaves
  • 1 pound of black beans, soaked overnight, rinsed and drained
  • 1 yellow or red pepper
  • 1 cup carrots, diced
  • 2 tablespoons cilantro
  • 1 tablespoon parsley
  • 2 tablespoons marjoram
  • 1 whole onion
  • sea salt, to taste

Directions:

  1. Place beans in pot with vegetable stock, whole onion and bay leaves.
  2. Bring to a boil and cook 2-½ hours or until beans are tender.
  3. Remove onion and bay leaves.
  4. Chop onion, pepper and celery.
  5. Grate carrots and potato on cheese grater.
  6. Mince garlic and sauté in a tablespoon of olive oil until tender.
  7. During last hour of cooking, combine vegetables and seasonings with beans.
  8. Bring to a boil, lower heat to simmer and cook until veggies and beans are tender.

 

Stir Fry Vegetables

Ingredients:

  • 1 red onion, sliced
  • 3 stalks celery, thinly sliced
  • ½ cup broccoli, chopped
  • 1 bell pepper, sliced
  • 3 carrots, peeled and sliced
  • ½ cup cauliflower, chopped
  • 1 cup zucchini, thinly sliced
  • 1 cup yellow squash, thinly sliced
  • 1 teaspoon sea salt
  • 1 tablespoon Asian seasoning (or a mix of garlic powder, onion powder, ginger powder and black pepper)

Directions:

  1. Stir-fry all vegetables in 1 to 2 tablespoons of olive oil until tender.
  2. Add salt and seasoning.
  3. Serve alone or over brown rice.

 

Harira

Serves 4. Harira is a great recipe for the Daniel Fast as it has nearly 15 grams of protein per serving.

Ingredients:

  • 2 tablespoons healthy oil, such as coconut oil or olive oil
  • 1 cups chopped onion
  • ½ cups chopped celery
  • 2 cups warm water
  • pinch of saffron threads
  • ½ teaspoon salt, divided
  • ¼ teaspoon peeled fresh ginger, minced
  • ¼ teaspoon ground red pepper
  • ¼ teaspoon ground cinnamon
  • 2 garlic cloves, minced
  • 2 cups organic mushroom broth
  • 1½ cups chopped and seeded plum tomatoes
  • ½ cup dried small red lentils
  • 2 15-ounce cans no-salt-added chickpeas, drained
  • 3 tablespoons chopped fresh cilantro
  • 3 tablespoons chopped fresh parsley

Directions:

  1. Heat oil in a large saucepan on medium heat.
  2. Add onion and celery and sauté 4 minutes or until tender.
  3. Combine 2 cups warm water and saffron; let stand 2 minutes.
  4. Add ¼ teaspoon salt, ginger, red pepper, cinnamon and garlic.
  5. Cook 1 minute. Add saffron water mixture, broth, tomato, lentils and chickpeas.
  6. Bring to boil; then reduce heat.
  7. Simmer 20 minutes or until lentils are tender.
  8. Stir in cilantro, parsley and remaining ¼ teaspoon salt.

 

Breakfast Stir-fry

Ingredients:

  • 1 tablespoon olive oil
  • 1 medium onion, sliced
  • 1/2 green pepper, chopped
  • 1 cup firm tofu, diced in bite-sized pieces
  • Fresh Italian herbs to taste

Directions:

  1. Heat a skillet over medium heat.
  2. Add oil and heat for a couple minutes.
  3. Add the onions and green peppers and stir fry for 2-3 minutes.
  4. Add tofu, garlic salt and Italian herbs.
  5. Continue to cook until vegetables are soft.

 

Muesli

Ingredients:

  • 1/2 cup muesli (Bob's Red Mill Old Country Style)
  • 1/2 cup water
  • Bring water to a boil and add the muesli. Simmer for 2-5 minutes.
  • Granola
  • 4 cups rolled oats
  • 1cup crushed almonds
  • ½ cup whole grain flour
  • 1 tsp. cinnamon
  • ¼ cup shredded coconut
  • 1 cup sunflower seeds
  • ½ cup wheat germ or other whole grain bran
  • ¾ - 1 cup honey
  • 1 cup pumpkin seeds

Directions:

  1. Mix all together and spread out on a non-stick cookie sheet.
  2. Bake 20 min. in a 250 degree preheated oven.
  3. Stir and continue to bake another 20 min., stirring periodically to prevent burning. The granola should be lightly browned.
  4. Remove from oven and serve warm or cool thoroughly and store in tightly sealed container or plastic bags.
  5. Option: After the granola is cooled, add raisins or other organic, unsulphured dehydrated fruit.

 

Apple Blueberry Oatmeal Cereal

Ingredients:

  • 2 sweet apples
  • ¾ cup rolled oats
  • 1 cup blueberries
  • ½ cup almonds
  • 1 cup apple juice

Directions:

  1. Cook the oats as directed on the package of oats.
  2. Chop or grind the almonds, chop the apples and combine.
  3. Add the blueberries.
  4. Top with a sprinkle of nutmeg, cinnamon and apple juice.

 

Quick Tomato Sauce
This is an easy recipe for homemade tomato sauce that you can use as a base for vegetable casseroles, over 100% whole wheat pasta, or over brown rice.

Ingredients:

  • 2 tablespoons olive oil
  • 1 medium yellow onion (chopped)
  • 2 cans diced tomatoes (14.5 oz) (or fresh)
  • Salt to taste
  • 1/4 cup cilantro, finely chopped

Directions:

  1. Sauté onions in heated oil over medium heat, cooking until soft.
  2. Add tomatoes (including juice) and salt.
  3. Simmer until slightly thickened, about 10 minutes.
  4. Add cilantro and simmer for 5 or 10 more minutes.
  5. Serve over pasta, rice or cooked vegetables.

 

Spicy Green Beans

Ingredients:

  • 2 tablespoons vegetable oil
  • 1 pound green beans, trimmed
  • 1/4 teaspoon salt
  • 3 cloves garlic, minced
  • 1/4 - 1/2 teaspoon red pepper flakes

Directions:

  1. Heat oil in frying pan or wok over medium high heat.
  2. Add trimmed green beans and salt.
  3. Cook, stirring frequently for 3 minutes.
  4. Stir in garlic and red pepper flakes, cooking for 1 more minute.

 

Herb-Roasted Idaho Potato Fries
Makes 4 servings

Ingredients:

  • 1 pound small baking potatoes
  • 2 tsp extra-virgin olive oil
  • 1/2 tsp dried thyme
  • 1/2 tsp dried rosemary
  • 1/4 tsp salt

Directions:

  1. Preheat the oven to 425°F.
  2. Coat a heavy baking sheet with cooking spray.
  3. Cut each potato in half crosswise. Place the halves cut side down on the cutting board and cut each into 4 wedges.
  4. Place the potatoes in a mound on the prepared baking sheet.
  5. In a cup, mix the oil, thyme, rosemary, salt, and pepper.
  6. Pour over the potato wedges and toss to mix well.
  7. Spread the potatoes out on the sheet.
  8. Bake, stirring 2 or 3 times, until tender and lightly browned, about 35 minutes.
  9. Serve hot.

 

White Beans and Sautéed Vegetables

Ingredients:

  • 2 cans white beans, drained
  • 2 tablespoons olive oil
  • ½ cup yellow onion, chopped
  • 2 cloves garlic, minced
  • ½ cup celery, finely diced
  • ½ cup carrot, finely diced
  • ¼ cup virgin olive oil (to drizzle after beans are dished up)
  • Salt and pepper to taste

Directions:

  1. Drain the white beans and set aside.
  2. Heat olive oil and then add all the prepared vegetables to the pan and sauté until just done.
  3. Add beans and heat thoroughly.
  4. Dish up on serving plates, drizzle with extra virgin olive oil. Salt to taste.

 

Spanish Rice

Ingredients:

  • 1 cup brown rice
  • 1 cup tomato juice
  • 1/3 cup green pepper
  • 1/3 cup celery
  • 1 med. Tomato
  • 2 tsp. chives
  • 1 tsp. basil
  • 1 cup vegetable stock
  • 1 tsp. oregano
  • 1/3 cup carrot
  • 1/3 cup onion
  • 2 small garlic cloves
  • 1 tsp. sea salt

Directions:

  1. Combine tomato juice and soup stock in large pot and bring to a boil.
  2. Add rice and reduce to simmer.
  3. Cover and cook for 25 min.
  4. Remove from heat and add the following: diced tomato, celery, and onion; minced garlic, chopped chives, grated carrots, seasoning and sea salt.
  5. Replace cover and simmer for 15-20 min.

 

Rice-stuffed tomatoes

Ingredients:

  • 6 large tomatoes
  • ½ cup raisins
  • 2 Tbsp. chopped green pepper
  • 2 Tbsp. green onions
  • 2 cups cooked brown rice
  • 2 Tbsp. parsley
  • Dressing:
  • ¼ cup olive oil
  • 1 Tbsp. ketchup (with no added sugar)
  • 1 tsp. chili powder (optional)
  • 2 Tbsp. lemon juice
  • ½ tsp. dry mustard, optional
  • 1 tsp. curry powder

Directions:

  1. Remove the stem and cut a thin slice from the top of each tomato.
  2. Chop the edible portion of the tomato top and set aside.
  3. Scoop the pulp and seeds from the tomato and invert the tomatoes to drain.
  4. In a bowl combine chopped tomato, rice, raisins, green pepper, onion, and parsley.
  5. Prepare dressing and stir into rice. Season to taste.
  6. Fill tomato shells with rice mixture. Then you can either eat them like this or cook them in the oven at 350 for about 15-20 minutes until the tomatoes soften.

 

Stuffed Peppers

Ingredients:

  • 2 Tbs. olive oil
  • 2 stalks celery, minced (1/2 cup)
  • 1 medium onion, minced
  • 1 tsp. salt
  • 1 clove garlic, minced (1 tsp.)
  • 2 cups cooked brown rice
  • 1/2 cup yellow raisins
  • 1/2 cup vegetable broth
  • 5 oz tofu, mashed
  • 3 red bell peppers, laved lengthwise
  • 2 Tbs. fresh flat leaf parsley

Directions:

  1. Preheat oven to 400 degrees
  2. Heat oil in pan over medium heat.
  3. Add celery, onion, ½ tsp. salt, and garlic. Sauté until soft (about 7 minutes).
  4. Add rice, raisins and broth; cook for about 5 minutes. This should be the consistency of stuffing.
  5. Mash tofu, ½ tsp. salt, and the parsley.
  6. Divide the tofu among the pepper halves then top with rice mixture.
  7. Place peppers in 9? x 12? casserole dish. Add water until it comes 1/2? up sides of peppers.
  8. Bake for 30 minutes or until peppers are soft and the stuffing is hot.

 

Vegetarian Chili

Ingredients:

  • 2 medium-sized green peppers, chopped
  • 1 medium-sized yellow onion, chopped
  • 1 zucchini, sliced
  • 1 yellow squash, sliced
  • 2 tablespoons olive oil
  • 2 tablespoons chili powder
  • ¾ teaspoon salt
  • ¼ teaspoon ground red peppers
  • 2 cups corn kernels (fresh or frozen)
  • 2 16 oz. cans tomatoes (juice and all)
  • 2 16 oz. cans pinto beans (juice and all)
  • 2 16 oz. cans black beans (juice and all)
  • 1 4 oz. can mild green chilies
  • 1 4 oz. can of tomato paste

Directions:

  1. Chop and sauté in oil the peppers and onions.
  2. Add the sliced squashes, chili powder, salt, ground red peppers, and corn.
  3. When all the vegetables are soft but still firm, add the tomatoes, all the beans, the green chilies, and the tomato paste.
  4. Stir until just blended.
  5. Bring to a boil and then reduce the heat.
  6. Let simmer for 20 minutes stirring occasionally to prevent sticking.

 

Barley and Black Bean Salad
Beans and barley make a complete protein, so this is an excellent meal when eating a meatless diet.

Ingredients:

  • 1 cup barley, cooked according to package directions
  • 1 (15 ounce) can black beans, rinsed
  • 1/2 cup corn (thawed if frozen)
  • 1/3 cup chopped fresh cilantro
  • 2 tablespoons lime juice
  • 1 tablespoon extra-virgin olive oil
  • Salt to taste

Directions:

  1. Combine cooked barley, beans, corn, cilantro, lime juice, oil, and salt in a medium bowl.
  2. Serve on bed of chopped or torn lettuce.

 

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