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Soups & Smoothies

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Soups & Smoothies
The Daniel Fast provides a unique opportunity for you to grow closer to the Lord, but the benefits of the fast aren’t just spiritual. On the Daniel Fast, as you feed your soul with the truth of God’s Word, you also supply your body with with healthy, nutritious foods. Today, I’m highlighting two food categories: Soups and Smoothies.

Soups and smoothies are great options on the Daniel Fast because they’re:

  1. Filling.
  2. Packed with nutrients.
  3. Easy to digest.
  4. Simple to make.
  5. Delicious!

You can also be creative and adapt the recipes according to your own personal preference. For example, if a soup recipe calls for chickpeas but you’re not a fan, you can substitute another type of bean. Or if a smoothie lists a banana as an ingredient but you’re allergic, you can use another fruit instead. When it comes to Daniel Fast soup and smoothie recipes, the possibilities are endless. 

Soup

I love having soup at any time of the year. If it’s cold outside, a bowl of hot soup makes me happy, but I also enjoy soup in the spring or summer. Plus, when I make a pot of soup, I don’t have to cook lunch or dinner for a few days, which is always an added bonus! If you’re looking for classic soup recipes, I recommend Black Bean Minestrone or Vegetable Bean Soup. If you prefer something heartier, try Spicy Three-Bean Chili or Taco Soup. Two of my favorite Daniel Fast soup recipes are Spinach-Artichoke-Tomato Soup and Tuscan Soup.

Smoothies

Start your day off right by having a smoothie for breakfast, such as the Raspberry-Pecan Smoothie or Strawberry Fields Smoothie. Or, give yourself a mid-day boost with the Chanana Chiller or the Plum Good Smoothie. When experimenting with different smoothie flavors, use this handy checklist as a guide:

  1. Liquid – Water, unsweetened non-dairy milk (almond, coconut, rice, soy, etc.), 100% fruit or vegetable juice.
  2. Fruit – Bananas, blackberries, blueberries, cherries, kiwifruit, peaches, pears, raspberries, strawberries, etc.
  3. Greens – Kale, kelp powder, spinach, spirulina.
  4. Protein/Fat – Avocado, chia seeds, unsweetened coconut flakes, flaxseed meal, nuts/nut butters, unsweetened plant-based protein powder.

Another smoothie add-in you can use is steamed or lightly cooked vegetables, such as carrots, cauliflower, or zucchini. None of these veggies is too overpowering, so you most likely won’t even taste it when you’re using fruit. 

If you’re like me, you can easily get stuck in a recipe rut. But I hope that today’s post inspires you! Once you try a few of these soup and smoothie recipes, let me know what you think. I’d love to hear your feedback. Then before you know it, you’ll be coming up with your own Daniel Fast soup and smoothies recipes! 

 

Peachy Keen Smoothie

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Peachy Keen Smoothie

Peachy Keen Smoothie

I like smoothies, especially green ones. When I made Peachy Keen for the first time, I loved it. But, I decided to get my husband's opinion before posting the recipe. Justin is not a big fan of weird-colored drinks. He's more of a Strawberry-Banana Smoothie kind of guy.
Justin's first comment was, "It doesn't taste like it looks." (In other words, I'm surprised it tastes so great because of the color! ) Then, after a few more gulps, he said, "This is excellent, babe!" If my husband approves, I know you will, too.
4.80 from 5 votes
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Course Breakfast, Drinks, Snack
Servings 2
Calories 151 kcal

Ingredients
  

  • 1 cup unsweetened non-dairy milk (almond, coconut, rice, soy or water)
  • 1 cup sliced fresh or frozen banana, peeled (about 1 medium banana)
  • 1 cup sliced fresh or frozen peaches
  • 1 cup fresh spinach or kale leaves
  • 2 tablespoons finely chopped walnuts (about ½ ounce)
  • 1 tablespoon flaxseed meal, optional

Instructions
 

  • Place all ingredients in a blender, and process until smooth.
  • Yield: 2 servings (serving size: about 8 ounces or 1 cup)

Video

Notes

  • If your smoothie is too thick, add a little more non-dairy milk or water.
  • Make sure either the banana or peaches are frozen so your smoothie is chilled.
  • To freeze bananas, remove peels before placing in freezer. Put in a plastic zip-top bag until completely frozen.
  • Flaxseed meal is a powder made from ground flaxseeds. It's high in fiber and a good source of Omega-3 fatty acids.

Nutrition

Calories: 151kcalCarbohydrates: 22gProtein: 4gFat: 8gFiber: 5gSugar: 11g

Strawberry Fields Smoothie

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Strawberry Fields Smoothie

Strawberry Fields Smoothie

A refreshing smoothie that combines the sweetness of fruit with the power-packed nutrition of leafy greens. This drink is packed with vitamins and minerals to jump start your day or provide an afternoon energy boost.
4.34 from 3 votes
Print Recipe Pin Recipe
Course Breakfast, Drinks, Snack
Servings 2
Calories 133 kcal

Ingredients
  

  • 1 cup unsweetened almond milk, coconut milk, rice milk, or soy milk
  • 1 cup sliced fresh or frozen banana, peeled (about 1 medium banana)
  • 1 cup sliced fresh or frozen strawberries
  • 1 cup fresh mixed greens, spinach, kale leaves, chard, etc.
  • 2 tablespoons flaxseed meal, optional

Instructions
 

  • Place all ingredients in a blender, and process until smooth.
  • Yield: 2 servings (serving size: about 8 ounces or 1 cup)

Video

Notes

  • Substitute water in place of non-dairy milk (or half of it).
  • Make sure either the banana or strawberries are frozen so your smoothie is chilled.
  • To freeze bananas, remove peels before placing in freezer. Put in a plastic zip-top bag until completely frozen.
  • Flaxseed meal is a powder made from ground flaxseeds. It's high in fiber and a good source of Omega 3 fatty acids.

Nutrition

Calories: 133kcalCarbohydrates: 25gProtein: 3gFat: 4gFiber: 5gSugar: 9g

 

Coconut Bliss Smoothie

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Coconut Bliss Smoothie

Coconut Bliss Smoothie

This coconut treat will make you think you're in a tropical paradise. One sip, and you'll be in a hammock on the beach, feeling the ocean breeze caress your face as you bask in the warm sunshine. No deadlines. No laundry. No meetings. No responsibilities at all. Just pure relaxation and rest. Sounds nice, right? Wait until you taste it for yourself!
4.72 from 7 votes
Print Recipe Pin Recipe
Course Breakfast, Drinks, Snack

Ingredients
  

  • ½ cup unsweetened coconut milk
  • 1 cup sliced fresh or frozen banana (about 1 medium banana)
  • 1 cup fresh or frozen blueberries
  • 1 cup frozen or fresh mango chunks
  • 1 cup fresh or frozen sliced strawberries

Instructions
 

  • Place all ingredients in a blender, and process until smooth.
  • Yield: 2 servings (serving size: about 8 ounces or 1 cup)

Video

Notes

  • To freeze bananas, remove peels before placing in freezer. Put in a plastic zip-top bag until completely frozen. 
  • Add Daniel Fast friendly protein powder.
  • Make it green! Add 1 cup chopped kale or spinach leaves.

Raspberry-Pecan Smoothie

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Raspberry-Pecan Smoothie

Raspberry-Pecan Smoothie

4.89 from 9 votes
Print Recipe Pin Recipe
Course Breakfast, Drinks, Snack
Calories 128 kcal

Ingredients
  

  • 1 cup water or unsweetened almond milk
  • 1 cup spinach or mixed greens
  • 1 large frozen banana, peeled, sliced
  • ½ cup fresh or frozen raspberries
  • 2 tablespoons chopped pecans

Instructions
 

  • Place all ingredients in a blender, and process until smooth.
  • Yield: 2 servings (serving size: about 8 ounces or 1 cup)

Video

Notes

  • You can also use unsweetened rice or soy milk.
  • To freeze bananas, remove peels before placing in freezer. Put in a plastic zip-top bag.
  • If using fresh fruit, you can add chopped ice to make your smoothie cold.
  • Add 1 tablespoon flaxseed meal.

Nutrition

Calories: 128kcalCarbohydrates: 22gProtein: 2gFat: 6gSugar: 11gCalcium: 4mg

 

Chanana Chiller Smoothie

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Chanana Chiller

Chanana Chiller

In August 2011, I held the Ultimate Daniel Fast "Name That Smoothie" Contest. The following recipe was posted, and I asked readers to help me name it. Entries were emailed from all around the world, with the first submission coming all the way from Ecuador! It was fun seeing everyone's ideas. The winning entry was from Polly of Kansas City, Missouri. Her smoothie name was "Chanana Chillerer," which received the most votes, so Polly received a copy of my book, The Ultimate Guide to the Daniel Fast .One taste of this refreshing smoothie, and you'll see why the name is perfect.
5 from 2 votes
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Course Breakfast, Drinks, Snack
Cuisine American
Servings 2

Ingredients
  

  • 1 cup water or unsweetened almond, coconut, rice, or soy milk
  • 1 banana, peeled, frozen
  • 1/2 cup fresh or frozen cherries, pitted
  • 1 tablespoon almond flour/meal

Instructions
 

  • Place all ingredients in a blender, and process until smooth.
  • Yield: 2 servings (serving size: about 8 ounces or 1 cup)

Video

Notes

  • 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.
  • Substitute 2 tablespoons finely chopped almonds for the almond meal.
  • To make this a "green" smoothie, add 1 cup of fresh spinach or kale leaves (stems removed from the kale).
  • Add 1 tablespoon flaxseed meal for a fiber boost.
  • For an even creamier texture, include 2 tablespoons of avocado.

 

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.
4.67 from 6 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.

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.

 

Sweet Spinach Smoothie

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Sweet Spinach Smoothie

Sweet Spinach Smoothie

The morning I created this delicious smoothie recipe, I woke up to gently falling snow. The scene was absolutely beautiful. With my Bible open, I sat near the hearth, relishing the warmth from the fire and a few moments of solitude. It wasn't long before Isabelle, my then 7-year-old, crept into the living room and whispered, "Mom, God answered my prayer. I asked him for 1 1/2 inches of snow. Look outside!" Our mid-morning snack that day was Sweet Spinach Smoothies.
Now, before you shake your head "no way" and run out of the room when you see the color of this smoothie, give it a fair chance. Let me assure you that the sweetness of the banana and pear completely mask any the spinach taste. Trust me!
4.60 from 5 votes
Print Recipe
Servings 2

Ingredients
  

  • 1 cup water or non-dairy milk (almond, coconut, rice, or soy milk)
  • 1 Bosc pear, unpeeled, cored
  • 1 cup fresh spinach leaves, packed
  • 1 frozen banana, sliced
  • 1 tablespoon flaxseed meal, optional
  • 1/2 tablespoon kelp powder, optional
  • 1/2 tablespoon spirulina powder, optional

Instructions
 

  • Place all ingredients in a blender, and process until smooth.
  • Yield: 2 servings (serving size: about 8 ounces or 1 cup)

Video

Notes

  • To freeze bananas, remove peels before placing in freezer. Put in a plastic zip-top bag until completely frozen.
  • Substitute spinach with kale leaves.
  • Use an Anjou, Asian, or Bartlett pear instead of a Bosc pear.
  • Flaxseed meal is a powder made from ground flaxseeds. It's high in fiber and a good source of Omega-3 fatty acids.
  • Kelp is a sea vegetable that is a concentrated source of minerals, including iodine, potassium, magnesium, calcium, and iron.
  • 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).

 

Daniel Fast Smoothie

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Berry Blast Smoothie

Berry Blast Smoothie

A smoothie is a great way to start your day. You can also enjoy a nutritious drink for a morning or afternoon snack.
3.68 from 34 votes
Print Recipe Pin Recipe
Course Breakfast, Snack
Cuisine American
Servings 1

Ingredients
  

  • 1 cup unsweetened almond milk (or any unsweetened non-dairy milk)
  • 1 cup mixed berries (such as blackberries, blueberries, raspberries, and/or strawberries)
  • 1 banana, peeled

Instructions
 

  • Mix all ingredients in a blender until smooth. If smoothie is too thick, add a little more liquid until you reach the desired consistency.
  • Yield: 1 serving (serving size: about 8 ounces or 1 cup)

Notes

  • Your smoothie will taste best if either the berries or the banana is frozen. 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.
  • To make this a “green” smoothie, add 1 cup of fresh spinach or kale leaves (stems removed from the kale).
  • Add 1 tablespoon flaxseed meal for a fiber boost.
  • Increase protein content by adding plant-based protein powder.
  • Not a fan of bananas or are allergic to them? Add 1/2 avocado instead.

Snickerdoodle Smoothie

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snickerdoodle smoothie

Snickerdoodle Smoothie

When you hear the word "snickerdoodle," what comes to mind? I immediately think back to my days at Butler Elementary. I remember one particular item always being on the school lunch menu (besides the mixed vegetables and fruit cocktail) - the snickerdoodle cookie. Snickerdoodle Smoothie has the same cinnamon flavor as the classic cookie, but it's a nutritious choice. Enjoy this creamy concoction for breakfast or a mid-afternoon snack.
4.41 from 10 votes
Print Recipe
Course Breakfast, Drinks, Snack
Servings 2

Ingredients
  

  • 6 ounces silken tofu
  • ½ cup unsweetened almond or rice milk
  • ¼ cup Date Honey
  • 2 frozen bananas, peeled, sliced (about 2 cups)
  • 1 teaspoon cinnamon
  • 1/8 teaspoon nutmeg

Instructions
 

  • Place tofu, almond milk, Date Honey, banana slices, cinnamon, and nutmeg in blender. Mix until smooth.
  • Yield: 2 servings (serving size: about 1 ½ cups)

Video

Notes

  • Remove peels before placing bananas in freezer. Put in a plastic zip-top bag until completely frozen.
  • Substitute tofu with avocado.
  • Instead of using Date Honey, soak 3-4 Medjool dates in warm water at room temperature for an hour before adding to blender.
  • You can also use firm tofu, but you may need to add water or almond milk so that the consistency is not too thick.

 

Strawberry-Banana Smoothie

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Strawberry Banana Smoothie

 

Strawberry-Banana Smoothie #1

4 ounces extra-firm tofu
1/4 cup unsweetened almond milk or soy milk
1/4 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 or 8 ounces)

Recipe Notes

  • To prepare banana ahead of time, remove peel and place in a plastic ziptop bag until frozen.
  • Instead of using Date Honey, soak 3-4 Medjool dates in warm water at room temperature for an hour before adding to blender.

Strawberry-Banana Smoothie #2

1 cup unsweetened almond milk
1 frozen banana, peeled and sliced (about 1 cup)
1 cup whole frozen strawberries (about 6 strawberries)
1 Medjool date, pitted

Place all ingredients in a blender, and process until smooth.

Yield: 2 servings (serving size: about 1 cup or 8 ounces)

Recipe Notes

  • To prepare banana ahead of time, remove peel and place in a plastic ziptop bag until frozen.