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Lemon-Pepper Kale

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lemon-pepper kale

Lemon-Pepper Kale

Kale should definitely get more attention. This leafy green powerhouse is loaded with nutrients. According to the World's Healthiest Foods website, kale scored 4 "excellents," 6 "very goods," and 10 "goods"— for a total of 20 standout categories of nutrient richness, an achievement that is difficult for most foods to match.
Kale is milder in flavor than spinach but firmer in texture. Most recipes call for cooked or lightly steamed kale. However, it can be eaten raw, such as with Lemon-Pepper Kale.
4 from 2 votes
Print Recipe
Course Side Dish
Servings 8

Ingredients
  

  • 8 cups kale, ribs removed, torn into bite-size pieces, lightly packed
  • ¼ cup chopped green onion, green parts only

Lemon-Pepper Dressing:

  • ¼ cup extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 clove garlic, minced
  • ½ teaspoon salt
  • ½ teaspoon pepper

Instructions
 

  • Place kale and green onions in a large bowl. In a smaller bowl, whisk olive oil, lemon juice, garlic, salt, and pepper. Pour over kale, and use your hands to massage the dressing into leaves.
  • Let sit at room temperature for 1 hour to allow flavors to blend. Serve. Store in an airtight container in refrigerator.
  • Yield: 8 servings (serving size: 1 cup)

Notes

Apple Fruit Rolls

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Apple Fruit Rolls

Apple Fruit Rolls

Many parents buy Fruit Roll-Ups for their children, thinking they're purchasing healthy snacks. After all, if the word "fruit" is in the title, then it must be a good choice, right? Take a look at the ingredients list in a Strawberry Fruit Roll-Up:Pears From Concentrate, Corn Syrup, Dried Corn Syrup, Sugar, Partially Hydrogenated Cottonseed Oil, Citric Acid, Sodium Citrate, Acetylated Mono And Diglycerides, Pectin, Malic Acid, Natural Flavor, Vitamin C (Ascorbic Acid), Color (Red 40, Yellows 5 & 6, Blue 1).
So, where exactly are the strawberries? Although this roll-up does contain some fruit (pears), it's mostly made of chemicals, dyes, and preservatives. Yummy. You can find fruit leather that is 100% fruit with no chemicals added, but those brands are usually pricey. When you spend as much as $.65 for one stick, it adds up.
This recipe for a healthy fruit roll can be made at home in a dehydrator. Don't have a dehydrator? Borrow one from a friend, or buy one. Your stomach will thank you later.
2.12 from 9 votes
Print Recipe
Course Snack

Equipment

  • Dehydrator

Ingredients
  

  • 4 cups unsweetened applesauce
  • 1/2 teaspoon cinnamon

Instructions
 

  • Mix applesauce and cinnamon in a large bowl, and set aside. Place two fruit roll sheets on two dehydrator trays. Rub a little olive oil on trays to prevent sticking.
    Apple Fruit Rolls on Dehydrator
  • Dry at 135 degrees 6-8 hours or until fruit has the consistency of leather. Use a small spatula or knife to remove fruit from trays while it is still warm. Cut into strips, roll, and enjoy!

Blueberry Mango Smoothie

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blueberry-mango smoothie

 

Blueberry Mango Smoothie

I like to start my mornings with a smoothie. It's especially refreshing when the weather is hot or just after a workout.On a Daniel Fast, making a smoothie is a great way to enjoy the mouth-watering fruit God has given us. If you're brave, you can add vegetables as well to make a green smoothie. Now before you wrinkle up your nose at the thought, hear me out! Green smoothies are not as bad as you might think! They're actually quite good. The sweetness of the fruit is usually so overpowering that you can't taste most greens (unless they're especially pungent, such as with arugula). Blueberry Mango Smoothie tastes like a Hawaiian drink you'd sip on the beach. It's satisfying and filling, and your body will be energized by the vast array of nutrients it provides.
4.60 from 5 votes
Print Recipe Pin Recipe
Course Breakfast, Drinks, Snack
Cuisine American
Servings 1

Ingredients
  

  • 1 cup unsweetened almond milk (or any unsweetened non-dairy milk)
  • 1 cup fresh or frozen mango chunks
  • 1 fresh or frozen banana, peeled, sliced
  • 1/2 cup fresh or frozen blueberries
  • 1 tablespoon flaxseed meal, optional
  • 1 tablespoon unsweetened coconut flakes

Instructions
 

  • Mix all ingredients in a blender until smooth.
  • Yield: 1 serving (serving size: about 8 ounces or 1 cup)

Video

Notes

  • Make sure at least one fruit is frozen to have a chilled smoothie. You can also use ice.
  • To freeze bananas, remove peels before placing in freezer. Put in a plastic zip-top bag until completely frozen. See my instructional video for help.
  • Pour into popsicle molds for a tasty treat!
  • Make this recipe into a "green" smoothie by adding 1 cup chopped kale or spinach leaves.
  • Add 1 teaspoon spirulina powder. Spirulina is a type of blue-green algae that is rich in protein, vitamins, minerals, and carotenoids (antioxidants that can help protect cells from damage). It contain B complex vitamins, beta-carotene, vitamin E, manganese, zinc, copper, iron, selenium, and gamma linolenic acid (an essential fatty acid).
  • Flaxseed meal is a powder made from ground flaxseeds. It's high in fiber and a good source of Omega-3 fatty acids.

White Bean, Kale, and Vegetable Soup

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White Bean, Kale, and Vegetable Soup

White Bean, Kale, and Vegetable Soup

3.32 from 19 votes
Print Recipe
Course Soup
Servings 8

Ingredients
  

  • 1 tablespoon extra-virgin olive oil
  • ½ cup chopped onion
  • 1 cup chopped carrots, peeled peeled
  • 2 cloves garlic, minced minced
  • 4 cups Vegetable Broth or water see Recipe Notes
  • 1 15-ounce can cannellini beans, rinsed, drained
  • 1 14.5-ounce can diced tomatoes
  • 2 cups chopped B-size red potatoes, peeled, cut into 1-inch piece
  • 2 cups fresh or frozen green beans, cut into 1-inch pieces
  • 2 cups kale, torn into bite-size pieces, lightly packed
  • 1 teaspoon dried basil
  • 1 teaspoon dried parsley
  • ½ teaspoon salt
  • 1/8 teaspoon pepper

Instructions
 

  • Heat olive oil in a large saucepan over medium heat. Cook onions and carrots until vegetables are softened. Stir in garlic, and cook for another minute, stirring constantly so garlic doesn’t burn.
  • Add water or broth, cannellini beans, tomatoes, potatoes, green beans, kale, basil, parsley, salt and pepper. Bring to a boil. Simmer, uncovered, over low heat about 30 minutes to allow the flavors to blend.
  • Yield: 8 servings (serving size: about 1 cup)

Notes

  • Remove ribs from kale before using.
  • Substitute great northern beans for cannellini beans.
  • Use russet potatoes instead of red potatoes.
  • If you don’t have time to make your own vegetable broth, you can use a store-brought brand that’s Daniel Fast friendly. I recommend Kitchen Basics Unsalted Vegetable Stock.

Spicy Pinto Bean Bake

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spicy pinto bean bake

 

Spicy Pinto Bean Bake

If you like pinto beans as a side dish, you can add brown rice, along with a few other ingredients, and you have a main dish. Pair this bake with a salad to complete your meal.
4.67 from 6 votes
Print Recipe
Course Main Course
Servings 6

Ingredients
  

  • recipe “Refried" Beans
  • 3 cups cooked brown or wild rice
  • 2 10-ounce cans diced tomatoes and green chiles
  • ½ cup chopped green pepper
  • ¼ cup chopped green onions, green parts only
  • ½ teaspoon garlic powder
  • ¼ teaspoon cayenne pepper
  • ¼ teaspoon salt
  • 1/8 teaspoon black pepper
  • Toppings: Avocado slices, black olives, shredded lettuce

Instructions
 

  • Preheat oven to 350 degrees. Lightly rub bottom and sides of an 9 x 13-inch baking dish with coconut or olive oil. Pour “Refried” Beans into dish, and spread evenly across bottom. Add rice, tomatoes and green chiles, green pepper, green onions, cayenne pepper, garlic powder, salt, and pepper. Stir well. Bake 20 minutes.
  • Yield: 6 servings (serving size: ½ cup)

Notes

  • Substitute the cayenne pepper with 2 teaspoons Taco Seasoning.
  • Use homemade Salsa instead of green chiles and tomatoes (you may want to omit or reduce amount of green peppers if you do).
  • Add 1 (15-ounce) can drained corn kernels.

 

Kale Orange Juice

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kale-orange juice

Kale Orange Juice

You already know how good oranges are for you, but did you know that kale is considered to be a nutritional powerhouse? Not only is it high in vitamin C, it's also a powerful antioxidant, a great source of vitamins A and K, and contains fiber and omega-3 fatty acids. Pretty impressive for a leafy green vegetable, I'd say!
5 from 2 votes
Print Recipe
Course Drinks
Servings 2

Ingredients
  

  • 3 large navel oranges, peeled
  • 2 cups chopped kale leaves, ribs removed

Instructions
 

  • Wash kale leaves well. Feed through juicer and discard pulp.
  • Yield: 2 servings (serving size: 8 ounces or 1 cup)

 

Cinnamon-Raisin Carrot Salad

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Cinnamon-Raisin Carrot Salad

Cinnamon-Raisin Carrot Salad

Nothing says Spring like a fresh salad, so enjoy a taste of the season with this simple recipe.
3.89 from 17 votes
Print Recipe
Course Salad
Servings 10

Ingredients
  

  • 2 cups shredded carrots, peeled peeled
  • 1 cup shredded red cabbage
  • 1 apple, cored, unpeeled, cut into 1-inch matchsticks (about 1 ½ cups)
  • ½ cup raisins
  • ¼ cup chopped pecans
  • 2 tablespoons raw sunflower seed kernels

Dressing

  • 1/3 cup unsweetened apple juice
  • 1 teaspoon cinnamon

Instructions
 

  • Mix carrots, cabbage, apple, raisins, pecans, and sunflower seeds kernels in a large bowl. In a smaller bowl, add apple juice and cinnamon. Use a whisk to combine, and pour over carrot mixture. Stir well to coat.
  • Place in refrigerator 1-2 hours or until cool. Serve chilled.
  • Yield: 10 servings (serving size: ½ cup)

Notes

  • Substitute raisins with golden raisins.
  • Use walnuts instead of pecans.

Oven-Baked Rutabaga Fries

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Oven-Baked Rutabaga Fries

Oven-Baked Rutabaga Fries

Rutabagas usually get ignored in the produce section. They're not bright and colorful like bell peppers or tomatoes, so most people don't even notice them on the shelf. They have an odd shape and don't look very appetizing at all. However, this "Swedish turnip," as it is sometimes called, will surprise you with its unique flavor and sweet taste.
A rutabaga (roo-tuh-BAY-guh) is a root vegetable with yellowish, orange skin and can be eaten raw or cooked. It's a popular staple food in Sweden, Finland, and Norway, where the long winters are ideal for growing root vegetables and not much else. A rutabaga is most often eaten mashed – sometimes with potatoes and carrots – or baked into casseroles. It's also featured in many Scandinavian soups.
The next time you're grocery shopping, don't just resort to the same vegetables you eat all the time. Try something different. Put one or two rutabagas in your cart, and make this simple recipe for Daniel Fast friendly fries.
No ratings yet
Print Recipe
Course Side Dish
Servings 4

Ingredients
  

  • 1 -1½ pounds rutabaga, peeled
  • 1 tablespoon extra-virgin olive oil
  • ¼ teaspoon salt
  • 1/8 teaspoon pepper

Instructions
 

  • Preheat oven to 425 degrees. Cut rutabaga in half, and place the two halves cut side down. Slice rutabaga vertically into 1/2-inch-thick chips, and then cut into fries about 1/8-inch thick and 3-4 inches long (or whatever size you like).
  • Transfer fries to a large bowl. Add olive oil, salt, and pepper. Stir to coat. Place on an 11 x 17-inch baking sheet that has been covered with parchment paper or rubbed slightly with olive oil (you can also use a silicone mat). Bake 15 minutes. Flip, and bake another 12-15 minutes, or until rutabaga fries are slightly browned.
  • Yield: 4 servings (serving size: about 1 cup)

Notes

  • Add dried, crushed rosemary and/or garlic powder for seasoning.
  • Rutabaga fries don't have the crunchy texture of regular fries, but they're still tasty.

 

Daniel Fast "Refried" Beans

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refried beans

When I was younger, I loved when it was taco night at our house. My Old El Paso taco shells would be packed and overflowing with ground beef, shredded cheese, lettuce, tomatoes, and, of course, refried beans. Although my eating habits have changed quite a bit since those days, I’ve still found ways to enjoy my old favorite dish, even when I’m on the Daniel Fast.

Following is a recipe for “Refried” Beans that even the most inexperienced cook can prepare. Now, before you throw your hands up in the air, and say, “I thought fried foods weren’t allowed on the Daniel Fast,” let me assure you that this recipe is completely legal. There isn’t any frying involved.

“Refried” Beans can be eaten alone or used as a base for a taco salad. Just add your whatever toppings you like: avocado, brown rice, corn kernels, green onions, Super Easy Guacamole, lentils, shredded lettuce, Salsa, sliced olives, tomatoes, etc. You can also use this recipe to prepare South of the Border Pizza, and it works great as a dip with Tortilla Chips. Enjoy!

“Refried” Beans

2 (15-ounce) cans pinto beans, undrained
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Chopped green onions (green parts only)

Place beans in a medium saucepan, and heat over medium heat for 5 minutes. Mash until nearly smooth. Cook uncovered another 10 minutes over low heat, stirring occasionally. Add desired amount of green onions. Stir, and serve.

Yield: 6 servings (serving size: 1/2 cup)

Recipe Notes

  • Substitute 1-2 garlic cloves (minced) for the garlic powder.

Plum Good Smoothie

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plum good smoothie

Plum Good Smoothie

Dried plums are prunes, but don't let that fact deter you from eating them. They're sweet, chewy, and satisfying. Following are just a few reasons why dried plums are good for you:
Great source of fiber - insoluble fiber for regularity and soluble fiber that helps to lower cholesterol and blood sugar levels.
Prevents and relieves constipation.High in vitamin A and beta-carotene (a natural antioxidant).
Produce a sense of fullness in the stomach, which can curb your appetite.Good source of iron and potassium.
Rich in magnesium, which aids in promoting relaxation (nerves, muscles, and blood vessels), relieving muscle soreness, reducing symptoms of asthma, and even migraine headaches.
Although dried plums are a wonderful snack by themselves, they can also be used in a variety of dishes, such as in this smoothie recipe.
3.86 from 7 votes
Print Recipe
Course Breakfast, Drinks, Snack
Servings 2

Ingredients
  

  • 1 cup water
  • 1 apple, unpeeled, chopped
  • 1 frozen banana, peeled, sliced
  • 1/4 cup dried plums (about 6)
  • 1 tablespoon flaxseed meal
  • 1 tablespoon unsweetened shredded coconut

Instructions
 

  • Add all ingredients to a blender. Process about 1 minute or until completely smooth.
  • Yield: 2 servings (serving size: about 1 cup or 8 ounces)

Video

Notes

  • To prepare banana ahead of time, remove peel and place in a plastic ziptop bag until frozen.
  • Add chopped nuts to boost the protein content.
  • Make it a green smoothie by adding 1 cup spinach or kale. You can also mix in 1 tablespooon of spirulina.

 

Apple Raisin Nut Cookies

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apple raisin nut cookies

 

Apple Raisin Nut Cookies

When I came up with this recipe, my daughters were out of school for the fifth time in two weeks because of inclement weather. We were snowbound, and I was going stir crazy! After we'd eaten lunch that day, I got an overwhelming urge to run into the kitchen and whip up some cookies, so I did. My goal was to use the fewest amount of ingredients possible AND to include items that people would most likely already have at home. I was very pleased with how these cookies came out. My girls certainly liked them and didn't even miss the chocolate chips!
4.93 from 14 votes
Print Recipe
Course Dessert, Snack
Servings 16
Calories 165 kcal

Ingredients
  

  • 2 cups chopped apples, unpeeled (about 2 apples)
  • 1 cup brown rice flour
  • 1 cup cashew halves and pieces
  • 1 cup pecan halves
  • 1 cup raisins

Instructions
 

  • Preheat oven to 350 degrees. Add apples, brown rice flour, cashews, pecans, and raisins to a food processor. Process about 30 seconds for a smooth texture or 15 seconds for a nuttier cookie. Drop by spoonfuls, two inches apart, on an ungreased 11 by 17-inch baking sheet. Bake 15 minutes. Let cool on a wire rack.
  • Yield: 16 servings (serving size: about 1 cookie)

Notes

  • Substitute walnuts or almonds for pecans.
  • Use any whole grain flour in place of the brown rice flour.

Nutrition

Calories: 165kcalCarbohydrates: 21gProtein: 3gFat: 9gFiber: 2gSugar: 6g

 

Pineapple-Kiwifruit Spinach Salad

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Pineapple-Kiwi-Spinach Salad

Pineapple-Kiwifruit Spinach Salad

You'll savor the sweet simplicity of this scrumptious salad (how's that for alliteration?). The combination of pineapple and kiwifruit are irresistible. It's light-tasting and refreshing. A salad so good that you could call it dessert.
5 from 1 vote
Print Recipe
Course Salad
Servings 6

Ingredients
  

  • 6 cups fresh spinach leaves, torn, stems removed, lightly packed
  • 1 8-ounce can pineapple tidbits, drained, juice reserved
  • 5-6 kiwifruit, peeled, cut into half moons
  • 1/4 cup diced red onion

Instructions
 

  • Wash spinach leaves well, and place in a large serving bowl. Top spinach with pineapple, kiwifruit, and red onion. Pour pineapple juice over all, and toss gently.
  • Yield: 6 servings (serving size: about 1 cup)

Notes

  • Substitute spinach leaves with romaine or red leaf lettuce.