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what can I eat on the daniel fast

Mashed Rutabaga

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Mashed Rutabaga

Mashed Rutabaga

The rutabaga, sometimes called a yellow turnip, is not the most attractive vegetable on the stand. You might even call it ugly. However, you should give it a chance, especially considering how nutritious it is.Rutabagas are high in vitamin C and fiber. They're also a good source of potassium and calcium. Their unique flavor is sure to win you over, especially in when you combine rutabagas with the sweetness of coconut milk, as in this featured recipe.
No ratings yet
Print Recipe
Course Side Dish
Servings 6
Calories 126 kcal

Ingredients
  

  • 2 large rutabagas, about 2 pounds, peeled, cubed (about 6 cups)
  • 1 cup coconut milk
  • 1/4 teaspoon salt

Instructions
 

  • Place rutabaga in a large saucepan with about 8 cups water. Bring to a boil. Reduce heat, and cover. Simmer 30-40 minutes, or until softened. Drain in a colander.
  • Add coconut milk, and mash with a potato masher until desired consistency. Stir in salt, and serve.
  • Yield: 6 servings (serving size: about ½ cup)

Notes

Nutrition

Calories: 126kcalCarbohydrates: 16gProtein: 3gFat: 6gFiber: 3gSugar: 11gCalcium: 8mg

Silician Beans and Rice

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Sicilian Beans and Rice

Sicilian Beans and Rice

Italy is a placed I've always wanted to visit. In fact, I plan to travel there someday with my husband before we're both too old to enjoy it! One particular region of Italy has a long history of producing noted cuisines. Because of their reputation for quality food, Sicily is often referred to as "God's Kitchen." Some of the best recipes in the world come from this area. This recipe is a tribute to my husband's Italian heritage. I hope I can make the Sicilians proud with this dish. It contains many of their most-loved ingredients - garlic, tomato sauce, basil, parsley, and fennel. You might be surprised to see rice in this recipe, but, believe it or not, Italians do take a break from pasta to enjoy other foods!
3.25 from 12 votes
Print Recipe
Course Main Course
Servings 8
Calories 198 kcal

Ingredients
  

  • 1/2 tablespoon extra-virgin olive oil
  • 1/2 cup chopped onion
  • 1 clove garlic, minced
  • 1 28-ounce can crushed tomatoes
  • 1 15.5-ounce can black beans, rinsed, drained, slightly mashed
  • 1 tablespoon chopped fresh basil or 1 teaspoon dried basil
  • 1 teaspoon fennel seed
  • 1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper
  • 4 cups cooked brown rice

Instructions
 

  • Heat olive oil in a large skillet, and add onions. Cook until soft and translucent. Stir in garlic, and cook 30 seconds, stirring constantly so garlic doesn’t burn. Add remaining ingredients, and cook, uncovered, over low heat for 30 minutes. To serve, place ½ cup rice in a bowl or on a plate, and top with ½ cup beans.
  • Yield: 8 servings (serving size: about ½ cup beans and ½ cup rice)

Notes

  • Instead of brown rice, use quinoa or whole grain pasta.
  • Top with sliced olives.

Nutrition

Calories: 198kcalCarbohydrates: 40gProtein: 7gFat: 2gFiber: 7gSugar: 4gCalcium: 3mg

 

Pumpkin-Coconut Soup

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Pumpkin Coconut Soup

Pumpkin-Coconut Soup

When a recipe calls for pumpkin or pumpkin purée, many people resort to opening a can. For a long time, I was guilty of such culinary craziness -- choosing convenience over nutrition and flavor. However, now that I've tasted the difference between canned pumpkin and fresh, I don't think I can ever go back. There is simply no comparison!
Baking a pumpkin isn't difficult at all. Just break off the stem, put the pumpkin in the oven, and cook it for an hour. The best pumpkins for baking are sugar pumpkins, the pint-sized versions of the larger varieties used for jack-o-lanterns. Not only are these orange beauties adorable, they're also wonderfully delicious! This recipe features the sweetness of a roasted sugar pumpkin, combined with the rich, velvety texture of coconut milk.
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Course Soup
Servings 8
Calories 125 kcal

Ingredients
  

  • 1 small sugar pumpkin, about 2 ½ -3 pounds
  • 1 tablespoon extra-virgin olive oil, divided
  • ½ cup red onion, chopped
  • 1 clove garlic, minced
  • 1 14.5-ounce can coconut milk
  • 1 teaspoon dried ginger
  • ¼ teaspoon salt
  • 1/8 teaspoon black pepper
  • Toasted pepitas
  • Finely chopped pistachios

Instructions
 

  • Preheat oven to 375 degrees. Remove stem from pumpkin, and cut pumpkin in half. Scoop out pulp and seeds. Discard (or set aside if you want to keep the pumpkin seeds). Using a basting brush, rub olive oil across surface of pumpkin (use about ½ tablespoon total). Place halves on a baking sheet, cut sides up.
  • Bake about 1 hour, or until pumpkin is tender when pierced with a fork. Remove from oven, and let sit on baking sheet until cool enough to handle, about 10-15 minutes. Using a large spoon, remove pumpkin flesh and place in a food processor or blender. Purée until smooth. Set aside.
  • Heat 1/2 tablespoon olive oil over medium heat in a saucepan, and add onions. Cook until onions are soft and translucent. Add garlic, and cook for 30 seconds, stirring constantly so garlic doesn’t burn.  Add puréed pumpkin, coconut milk, ginger, salt, and pepper. Bring to a boil. Lower to medium heat, and cook, uncovered, about 20 minutes.
  • To serve, sprinkle pumpkin seeds and/or pistachios across surface of soup.
  • Yield: 8 servings (serving size: about 3/4 cup)

Notes

  • For a more intense coconut flavor, sprinkle toasted unsweetened coconut flakes on each serving.
  • Substitute dried ginger for fresh minced ginger root (about 1 1/2 - 2 teaspoons).
  • Use light coconut milk instead of regular and save about 50 calories per serving.

Nutrition

Calories: 125kcalCarbohydrates: 7gProtein: 2gFat: 11gSugar: 2gCalcium: 2mg

 

Frozen Banana Bars

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frozen banana bars

Frozen Banana Bars

If I get a craving for something sweet when I'm on a Daniel Fast, I like to whip up a quick batch of these Frozen Banana Bars. It doesn't get much easier than this recipe. Only three ingredients. No baking involved. Minimal clean up. Trust me. This one's a keeper!
3.34 from 3 votes
Print Recipe
Course Dessert, Snack
Servings 12
Calories 111 kcal

Ingredients
  

  • 2 medium bananas, peeled, sliced (about 2 cups)
  • 1 cup roughly chopped dates
  • 1 cup roughly chopped raw cashews

Instructions
 

  • Place bananas, dates, and cashews in a food processor or blender. Process about 30 seconds or until smooth.
  • Transfer to an 8 x 8-inch baking dish. Place in freezer 3-4 hours or until firm. To serve, cut into 2 x 2 1/2 –inch bars and serve. Store in freezer.
  • Yield: 12 servings (serving size: 1 bar)

Nutrition

Calories: 111kcalCarbohydrates: 19gFat: 4gSugar: 12gCalcium: 2mg

 

Summer Breeze Salad

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Summer Breeze Salad

Summer Breeze Salad

When it comes to holiday gatherings with my family, I'm often asked to bring some sort of salad, and it's usually Mandarin Orange Salad. Even though it's healthy, it does contain vinegar and sugar. Summer Breeze Salad is the Daniel Fast friendly version of my signature dish.
3.20 from 10 votes
Print Recipe
Course Salad
Servings 4

Ingredients
  

  • 2 cups chopped romaine lettuce, packed packed
  • 2 cups spinach leaves, stems removed, torn, packed stems removed, torn, packed
  • 3 clementines, peeled, separated into segments, halved (about 2 ½ cups)
  • ½ cup sliced celery
  • ¼ cup chopped green onions
  • ¼ cup slivered almonds
  • 2 tablespoons raw sunflower seed kernels

Lemon-Parsley Salad Dressing

  • 1/4 cup extra-virgin olive oil
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon dried parsley flakes (or 1 tablespoon chopped fresh parsley)
  • 1/8 teaspoon salt

Instructions
 

  • In a large bowl, combine lettuce, spinach, clementine segments, celery, green onions, almonds, and sunflower seed kernels. Set aside.
  • To make dressing, all ingredients to a glass bowl, and use a whisk to stir. Pour dressing over salad, and toss before serving.
  • Yield: 4 servings (serving size: about 1 ½ cups)

Notes

  • Substitute clementines with fresh mandarin or navel oranges.
  • Another option is to use Orange-Poppy Seed Salad Dressing.
  • Use raw pumpkin seeds (pepitas) instead of sunflower seeds (or use both).

Green Bean Casserole

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green bean casserole

Green Bean Casserole

Without any sort of a plan when on the Daniel Fast, you can easily get overwhelmed by the food guidelines. Some people, for the sake of simplicity, resort to eating the same foods over and over again. That's one of the reasons I wrote my book, The Ultimate Guide to the Daniel Fast. I wanted not only to provide spiritual encouragement and guidance for the fast but also to equip people with great-tasting recipes. My book and website contain hundreds of dishes that many people choose to enjoy even when they're not on the Daniel Fast! In this recipe, brown rice is combined with lentils, which forms a complete protein (all the essential amino acids are present in the proper amounts). It's important to choose dishes such as this one to ensure you're taking in adequate amounts of this necessary nutrient.
4.89 from 9 votes
Print Recipe
Course Main Course
Servings 8

Ingredients
  

  • 1 cup brown rice
  • 4 cups water, divided
  • ½ cup lentils, rinsed and sorted
  • 3 cups fresh or frozen green beans, cut into 1-inch pieces
  • 1 14.5-ounce can diced tomatoes
  • 1/2 cup chopped red onion
  • 2 cloves garlic, minced
  • 2 teaspoons dried basil
  • 1/2 teaspoon salt

Instructions
 

  • Preheat oven to 350 degrees. Combine cooked rice, cooked lentils, green beans, tomatoes, onions, garlic, basil, and salt. Stir well, and then transfer to a a 9 x 13-inch casserole dish. Bake 30 minutes.
  • Yield: 8 servings (serving size: about 1 cup)

Notes

  • If using fresh green beans, steam or boil them for 15 to 20 minutes before baking.

Sweet Potato Hash Browns

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sweet potato hash browns

Sweet Potato Hash Browns

The recipe is simple and requires only three ingredients. The best part is, you can enjoy these tasty browns for breakfast or a side dish (or an afternoon snack).
3.08 from 13 votes
Print Recipe
Course Breakfast, Side Dish
Servings 8

Ingredients
  

  • 1 ½ pounds sweet potato, peeled, shredded
  • 1 cup chopped onion
  • 4 teaspoons extra-virgin olive oil, divided

Instructions
 

  • Mix sweet potatoes and onions in a large bowl. Heat 2 teaspoons olive oil over medium-low to medium heat in a large skillet. Add about half of the sweet potatoes and onions, and stir to coat. Press with a spatula to flatten. Cook about 7-8 minutes; do not stir.
  • Flip, and cook another 3-5 minutes. Remove from skillet, and set aside. Repeat to cook remaining vegetables. When done, combine the two batches in the skillet. Cook another 2-3 minutes, stirring occasionally. Serve immediately.
  • Yield: 8 servings (serving size: about ½ cup)

Video

Notes

  • To shred potatoes, it's best to use a food processor (shredding disc attachment), although you can do it by hand.
  • Use a combination of sweet potatoes and Yukon Gold or russet potatoes.
  • Makes a great breakfast dish.

Pumpkin Hummus

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pumpkin hummus

Pumpkin Hummus

Adding pumpkin to hummus not only makes it more flavorful but also more nutritious.
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Print Recipe
Course Snack
Servings 10

Ingredients
  

Instructions
 

  • Prepare Hummus as directed. Keep Hummus in food processor, and add pumpkin. Puree for 30 seconds or until mixture is well blended. Transfer to a medium-sized bowl. Refrigerate, or serve immediately.
  • Yield:  10 servings (serving size: about 1/4 cup)

Notes

  • Use as a dip with fresh vegetables, such as celery sticks, carrots, sugar snap peas, zucchini slices, and/or bell peppers.
  • Serve with Ultimate Nut and Seed Crackers or Sesame Seed Rice Crackers.
  • Hummus has more flavor after it has been refrigerated at least 24 hours before serving. Prepare large quantities of hummus at one time. It can be refrigerated up to a week and frozen up to 3 months.

 

Apple-Cinnamon Hot Cereal

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apple-cinnamon hot cereal

Apple-Cinnamon Hot Cereal

One of my favorite breakfast dishes used to be oatmeal. However, a few years ago, I had to give it up (among other foods) when I discovered my body is intolerant to gluten. However, this recipe is one I can enjoy without any negative side effects. Apple-Cinnamon Hot Cereal is a great oatmeal alternative for anyone with celiac disease or gluten intolerance. Plus, it's 100% Daniel Fast friendly.
4.52 from 35 votes
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Course Breakfast, Dessert
Cuisine American
Servings 8

Ingredients
  

Instructions
 

  • Add coconut milk, brown rice, apple, banana, dates, cinnamon, and nutmeg to a medium saucepan. Cook over medium-low heat about 10 minutes or until heated through. Stir frequently to prevent burning on bottom of pan. Sprinkle 1 tablespoon pecans or walnuts over each serving.
  • Yield: 8 servings (serving size: about ½ cup)

Notes

  • Use chopped dried figs or raisins instead of dates.
  • Add 1 tablespoon flaxseed meal for a fiber boost.
  • Makes a great snack or dessert!
  • Store unused portion in refrigerator or freeze for later use.

 

Banana Milk

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banana milk

Banana Milk

On the Daniel Fast, no animal products of any kind are allowed, including milk. For some of you, this is a true sacrifice. Well, don't despair. Today's recipe will encourage you. Banana Milk is a healthy replacement for cow's milk, made with bananas, water, and cinnamon. Plus, it's completely Daniel Fast friendly. Once you taste this sweet alternative to regular milk, you might never go back to the other stuff!
4.21 from 43 votes
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Course Breakfast, Dessert, Drinks
Cuisine American
Servings 1

Ingredients
  

  • 2 very ripe bananas, peeled
  • 1/2 cup water
  • 1/2 cup ice
  • 1/4 teaspoon cinnamon

Instructions
 

  • Mix all ingredients in a blender until smooth. Use immediately.

Notes

Blackened Lentils and Onions

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blackened lentils and onions

Blackened Lentils and Onions

One question that I'm frequently asked is, "Will I get enough protein while on the Daniel Fast?" The answer is yes, you will. However, you need to make sure you include a variety of high-protein foods, such as beans, legumes, nuts, and seeds. Contrary to popular belief, it is possible get adequate amounts of this necessary building block without consuming meat or animal products.
One excellent source of protein you should consume is featured in today's recipe. Allow me to introduce a tiny little legume called the lentil. Lentils have the third-highest level of protein (nearly 30%), by weight, of any plant-based food, after soybeans and hemp. They are small in size but mighty in nutrition. Lentils also contain dietary fiber, folate, vitamin B1, and minerals. Red (or pink) lentils contain a lower concentration of fiber than green lentils (11% rather than 31%). Lentils are often mixed with grains, such as rice, which results in a complete protein dish.
Following are additional benefits to eating lentils:
1. Promotes heart health. Studies have found that people who eat high-fiber legumes like lentils have a much reduced risk of heart disease.
2. Loaded with iron, especially good for people who don't eat red meat, like vegans and vegetarians.
3. Lowers cholesterol due to high levels of fiber.
4. Provides steady, slow-burning energy and helps to balance blood sugar levels (good for people with diabetes).
5. Rich source of B vitamins, most notably folate and niacin (B3), which are important for the healthy functioning of the nervous, digestive, and immune systems.
4 from 5 votes
Print Recipe
Course Main Course
Servings 6

Ingredients
  

  • 3 cups water
  • 1 cup dry green or brown lentils, sorted and rinsed
  • 2 teaspoons Creole Seasoning
  • 1 tablespoon extra-virgin olive oil
  • 1 cup sliced onion sliced pole-to-pole (see Recipe Notes)
  • 3 cups cooked brown rice, optional (1/2 cup per serving)

Instructions
 

  • Yield: 6 servings (serving size: 1/3 cup)
  • Place water and lentils in a small saucepan. Bring to a boil, and lower heat. Stir in Creole Seasoning. Cover, and simmer with lid tilted for 40-45 minutes or until lentils are softened and nearly all liquid has been absorbed.
  • While lentils are cooking, heat olive oil in a large skillet over medium-low heat. Add onions, and cook 20-25 minutes or until slightly blackened and crispy, stirring occasionally. Set aside until lentils are done cooking.
  • To serve, place lentils on a plate alone or with brown rice. Top each serving with 1 heaping tablespoon of onions.

Notes

  • To sort lentils, place them in a single layer on an 11 x 17-inch baking sheet. Look for discolored and misshapen beans, and discard any unwanted debris. Place good lentils into a colander and rinse thoroughly using cold water.
  • 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.
  • Top with diced tomatoes, Homemade Salsa, or chopped avocado.
  • Use Taco Seasoning instead of Creole Seasoning.
  • Serve with "Refried" Beans.

 

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
Print Recipe Pin Recipe
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.