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Asparagus, Kale, and Pine Nut Sauté

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Asparagus, Kale, and Pine Nut Sauté

Asparagus, Kale, and Pine Nut Sauté

This Daniel Fast vegetable dish was created when I was on day 11 of a fast. I wanted something new and different. So I bought a pound of asparagus, grabbed a bunch of fresh kale from my garden, and came up with this tasty recipe. If you like asparagus, you'll love this simple sauté.
4 from 2 votes
Print Recipe
Course Side Dish
Servings 6
Calories 85 kcal

Ingredients
  

  • ¼ cup pine nuts
  • 1 tablespoon sesame oil
  • 1 pound asparagus spears, woody ends trimmed and cut into 1-inch pieces
  • ¼ cup chopped onion
  • 1 clove garlic, minced
  • 1 tablespoon water
  • 2 cups torn kale, stems removed, torn into bite-size pieces, and lightly packed
  • 2 tablespoons fresh basil, julienned or 1 teaspoon dried basil
  • ½ teaspoon salt

Instructions
 

  • Heat a large skillet over medium heat. Add pine nuts. Cook 2-3 minutes or until lightly toasted, stirring occasionally. Transfer pine nuts to a bowl or plate.
  • Add sesame oil, asparagus, and onions to skillet. Cook until onions are soft and translucent, about 2-3 minutes. Add garlic, water, kale, basil, and salt. Stir well.
  • Cook another 2-3 minutes or until asparagus is crisp tender (if skillet starts to get too dry, add another tablespoon of water). Sprinkle with pine nuts, and serve.

Nutrition

Calories: 85kcalCarbohydrates: 5gProtein: 3gFat: 6gFiber: 2gSugar: 1g

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.

Sweet Asian Salad

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Sweet Asian Salad

 

Sweet Asian Salad

This salad is bursting with flavor and nutrients! Take a look at a few of the benefits of the ingredients:
Sweet potatoes - Very, very high in vitamin A, which is best known for supporting healthy vision. Rich in beta-carotene. Can help improve blood sugar regulation (even for people with diabetes).
Parsnips - Excellent source of vitamin C. High in fiber.Rich in folic acid.
Kale- Extremely high in vitamin K. Contains 45+ flavanoids (powerful antioxidants that fight aging and prevent disease). Considered to be one of the healthiest vegetables because of its superb nutritional profile.
3.34 from 9 votes
Print Recipe
Course Salad
Servings 8

Ingredients
  

  • 2 cups shredded sweet potato, peeled (about 1 small potato)
  • 2 cups shredded parsnips, peeled (about 3 parsnips)
  • 2 cups chopped kale, ribs and stems removed, lightly packed
  • ¼ cup diced red onion
  • ¼ cup extra-virgin olive oil
  • 1 tablespoon soy sauce or soy sauce alternative see Recipe Noes
  • 1 tablespoon unsweetened pineapple juice
  • 1 tablespoons sliced almonds
  • 1 tablespoon chopped pecans
  • 1 clove garlic minced
  • 1 teaspoon minced fresh ginger or ½ teaspoon dried ginger
  • ¼ cup chopped fresh parsley, lightly packed or 1 teaspoon dried parsley
  • ¼ teaspoon salt
  • 1/8 teaspoon pepper

Instructions
 

  • Mix all ingredients in a large bowl. Toss well to coat. Chill in refrigerator for about 1 hour.
  • Yield: 8 servings (serving size: 1/2 cup)

Notes

  • Substitute fresh spinach leaves for kale.
  • If you don't have both almonds and pecans, you can use one or the other. Pine nuts are another tasty option.
  • Use the shredding disc of a food processor to shred the sweet potatoes and parsnips.
  • Parsnips are root vegetables that are related to carrots. Although they are similar, parsnips are paler than carrots, with a somewhat bleached look. They also have a sweeter, stronger taste that is slightly tangy.
  • Bragg’s Liquid Aminos is an alternative to soy sauce that has no added salt or preservatives. It's a certified non-GMO (not genetically modified) liquid protein concentrate, derived from healthy soybeans, that contains 16 essential and non-essential amino acids. Another option is Coconut Aminos.

 

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

White Bean, Kale, and Vegetable Soup

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White Bean, Kale, and Vegetable Soup

White Bean, Kale, and Vegetable Soup

3.46 from 22 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.

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)

 

Crunchy Kale Chips

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Crunchy Kale Chips

Crunchy Kale Chips

Kale is a nutritional powerhouse. It's a leafy green vegetable in the Brassica family, which includes Brussels sprouts and cabbage. The main three types of kale are curly, dinosaur (Lacinato), and ornamental. Kale is loaded with vitamins K and A and is a good source of vitamin C. One reason you should make kale a regular part of your diet is that its risk-lowering benefits for cancer have recently been extended to at least five different types of cancer: bladder, breast, colon, ovary, and prostate. You can use kale in dips, soups, stir-fries, and even as snacks, such as in this recipe.
5 from 2 votes
Print Recipe
Course Snack
Servings 4

Ingredients
  

  • 6 cups kale, ribs removed and torn into bite-size pieces
  • 1 tablespoon extra-virgin olive oil or coconut oil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt

Instructions
 

  • Preheat oven to 400 degrees. Lightly oil an 11 x 17-inch baking sheet. Place kale in a large bowl, and add olive oil, garlic powder, and salt. Use your hands to incorporate into leaves so that they are well coated. Spread leaves on baking sheet. Bake 12-15 minutes or until crispy.

Notes

  • You can also cook these chips in a dehydrator for 2-3 hours at 135 degrees (or until crispy).
  • Use 1/2 teaspoon Taco Seasoning or chili powder instead of garlic powder; omit salt.
  • Store unused portions in an air-tight container. To reheat, place in a 400-degree oven for about 5 minutes to make crispy.

 

Kale with Tomatoes and Onions

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kale with tomatoes and onions

Kale with Tomatoes and Onions

4 ounces curly kale, stems removed and coarsely chopped (about 6 cups)
1 tablespoon extra-virgin olive oil
1 cup thinly-sliced onions, sliced pole to pole (see Recipe Notes)
2 cloves garlic, minced
3 cups chopped tomatoes, unpeeled, unseeded
1 teaspoon dried basil
1 teaspoon dried oregano flakes
½ teaspoon salt
Pine nuts, optional

In a large skillet, heat olive oil over medium heat. Add onions and garlic. Put tomatoes in a large bowl, and squeeze with your hands so that some juice is extracted. Pour tomatoes with their juice into skillet with onions and garlic, and cook 15 minutes. Stir in kale, tomatoes, basil, oregano, and salt. Cover, and simmer 5-7 minutes, or until the kale has softened. Sprinkle pine nuts on top, if desired. Serve immediately.

Yield: 6 servings (serving size: about ½ cup)

Recipe Notes

  • To slice an onion pole to pole, or into half rings, think of the onion as a globe. Trim root end (South Pole) and stem end (North Pole). Peel off outer layers. Cut onion in half from North pole to South pole, making a series of vertical slices perpendicular to the equator of the onion.
  • Serve over cooked beans, brown rice, lentils, or quinoa.