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what can I eat on the daniel fast

Grilled Veggie Kebabs

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Grilled Veggie Kebabs

Grilled Veggie Kebabs

Making kebabs is a fun way to have vegetables on the Daniel Fast.
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Course Appetizer, Side Dish, Snack
Cuisine American
Servings 8

Equipment

  • 8 (10-inch) metal or wooden skewers (soak wooden ones in water for 15 minutes before using so that they don’t burn)

Ingredients
  

Marinade:

  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons lemon juice or pineapple juice
  • 1 tablespoon soy sauce or soy sauce alternative see Recipe Notes
  • 1 clove garlic, minced
  • ¼ teaspoon ground ginger

Vegetables:

  • 16 cherry tomatoes
  • 16 white button mushrooms, stems removed
  • 1 red or green bell pepper, cut into 2-inch pieces (about 1 cup)
  • 1 yellow or orange bell pepper, cut into 2-inch pieces (about 1 cup)
  • 1 cup chopped onion, cut into 2-inch pieces
  • 1 cup zucchini, cut into 2-inch pieces

Instructions
 

  • Prepare marinade in small bowl, and set aside.
  • Place vegetables on skewers, alternating as you go. Set skewers in a 9x13-inch casserole dish, and brush vegetables with marinade. Cover, and let sit at room temperature 30 minutes. If you have any remaining marinade, reserve it to coat vegetables while cooking.
  • Preheat grill. Place skewers over medium heat and grill 10 minutes or until done, turning occasionally as needed.
  • Yield: 8 servings (serving size: 1 skewer)

Notes

  • Use Italian Salad Dressing or Orange Poppy Seed Salad Dressing as a marinade.
  • Other vegetable ideas are cucumbers, olives, potatoes, or yellow squash.
  • If using an indoor grill, you don't need to presoak the skewers.
  • Add firm or extra-firm tofu, cut into 2-inch cubes.
  • 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. Coconut Aminos is another option (my preference).
     

Pineapple Citrus Muffins

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pineapple citrus muffin

Pineapple Citrus Muffins

Muffins, in general, are not a healthy choice for breakfast. They're usually loaded with saturated fat and sugar, making them extremely high in empty calories that are not beneficial to the body. These muffins, however, contain nothing but nutritious ingredients that are full of flavor. Enjoy a Pineapple Citrus Muffin for breakfast or a quick snack...guilt-free!
4.47 from 28 votes
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Course Breakfast, Dessert, Snack
Servings 8

Ingredients
  

  • 1 cup old-fashioned rolled oats
  • 1 cup oat flour (see Recipe Notes)
  • 1 cup unsweetened applesauce
  • ½ cup diced pineapples
  • ¼ cup chopped pecans or walnuts
  • ¼ cup Date Honey
  • ¼ cup flaxseed meal
  • 2 teaspoons unsweetened coconut flakes
  • 2 teaspoons grated orange zest
  • ½ teaspoon ground ginger

Instructions
 

  • Preheat oven to 350 degrees. Lightly rub 8 cups of a 12-cup muffin tin with olive oil, and set aside.
  • Combine all ingredients in a large bowl, and stir well to combine. Scoop out mixture into muffin tin cups, allowing about 1/3 cup for each muffin. Bake 20 minutes, or until muffin tops are lightly browned. Serve warm.
  • Yield: 8 servings (serving size: 1 muffin)

Notes

  • Make your own oat flour by placing old-fashioned rolled oats in a food processor or blender and process until fine (½ cup old-fashioned oats will yield about ½ cup ground oats).
  • Spread almond butter or Date Honey on top.
  • Flaxseed meal is a powder made from ground flaxseeds. It can be found in health food stores and some grocery stores. Instead of buying flaxseed meal, you can also grind whole flaxseeds at home by using a coffee or seed grinder.
  • The zest is the outermost, colorful skin of citrus fruits. Zest is often used to enhance flavor in recipes. The pith, or white membrane underneath the outside peel, has a bitter, unpleasant taste and should be avoided while zesting.

Green and Gold Zucchini

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Yukon Vegetable Bake

Yukon Vegetable Bake

4.50 from 2 votes
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Course Side Dish
Cuisine American
Servings 4

Ingredients
  

  • 1 pound Yukon Gold potatoes, unpeeled and cut into ½-inch cubes
  • 1 cup fresh corn kernels, about 2 ears
  • 2 tablespoons extra-virgin olive oil, divided
  • ¼ teaspoon dried basil
  • ½ teaspoon salt
  • 1/8 teaspoon pepper
  • 1 cup thinly-sliced onion, sliced pole to pole see Recipe Notes
  • 2 cups chopped zucchini, unpeeled, cut into ¼-inch rounds
  • 2 cloves garlic, minced

Instructions
 

  • Preheat oven to 425 degrees. Mix potatoes and corn in a large bowl. Add 1 tablespoon olive oil, basil, salt, and pepper. Stir well. Place on an 11 x 17-inch baking sheet.
  • Bake about 25 minutes or until potatoes are tender, stirring halfway through cooking time.
  • When potatoes have about 5 minutes of cooking time remaining, heat 1 tablespoon olive oil in a large skillet over medium heat. Add onion slices and zucchini. Cook until vegetables are slightly browned.
  • Stir in garlic, and cook about 30 seconds, stirring constantly so garlic doesn’t burn. Add potatoes and corn. Stir well, and cook another 5 minutes before serving.
  • Yield: 4 servings (serving size: 1 cup)

Notes

  • Use yellow crookneck squash instead of zucchini.
  • Serve with Grilled Portabello Steaks or Tahini Wild Rice Cakes.
  • 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.

Nutty Fruit Cereal

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Nutty Fruit Cereal

Nutty Fruit Cereal

When it comes to breakfast, simple is often best. Most people are pressed for time in the mornings and don't have time to prepare a fancy, elaborate breakfast. Nutty Fruit Cereal is quick and easy to prepare. But, the best part about this recipe is the taste. The sweetness of fresh banana slices and blueberries will surely awaken your taste buds! You can serve this breakfast dish with or without almond, rice, or soy milk. It also works well as an afternoon snack or dessert.
4.78 from 9 votes
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Course Breakfast, Dessert, Snack
Servings 1

Ingredients
  

  • 1 banana, peeled and sliced (about 1 cup)
  • 1/3 cup fresh blueberries
  • 1 tablespoon chopped almonds
  • 1 tablespoon chopped walnuts
  • 1 teaspoon unsweetened coconut flakes
  • ½ cup unsweetened almond or rice milk

Instructions
 

  • Place banana slices in a bowl and top with blueberries, almonds, walnuts, and coconut flakes. Pour in almond milk.
  • Yield: 1 serving (serving size: about 1 1/3 cups)

Video

Notes

  • Substitute chopped pecans for the almonds or walnuts.
  • Enjoy as a fruit and nut snack without the almond milk.

Daniel Fast Chunky Potato Soup

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chunky potato soup

Chunky Potato Soup

This recipe features a potato soup that is rich in flavor and texture but won't leave you with a heavy feeling after eating it. You'll appreciate the fact that you can enjoy a bowl of potato soup that isn't loaded with fat and calories. Try it. I think you'll like it (and so will your waistline).
4.46 from 48 votes
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Course Soup
Servings 6

Ingredients
  

  • 1 tablespoon extra-virgin olive oil
  • 1/2 cup chopped onion
  • 1 cup chopped carrots
  • 1 cup sliced celery
  • 2 cloves garlic, minced
  • 4 cups Vegetable Broth or water see Recipe Notes
  • 3 large russet potatoes, peeled and cubed (about 5 cups)
  • 1 bay leaf
  • 1 teaspoon salt
  • 1/2 teaspoon thyme
  • 1/8 teaspoon pepper
  • 1/2 cup almond, rice, or soy milk
  • 2 tablespoons chopped fresh parsley or 1 teaspoon dried parsley

Instructions
 

  • Heat olive oil in saucepan over medium heat. Cook onions, carrots, and celery until vegetables are softened. Stir in garlic, and cook for another minute, stirring constantly so garlic doesn’t burn.
  • Add broth, potatoes, bay leaf, salt, thyme, and pepper. Bring to a boil. Simmer, covered, for 30 minutes or until potatoes are soft. Discard bay leaf. Add half of potato mixture to a food processor or blender, and process until smooth. Return to saucepan. Stir in almond milk, and parsley. Cook until heated through, and serve.
  • Yield: 6 servings (serving size: about 1 cup)

Notes

Baked Potato Chips

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baked potato chips

Baked Potato Chips

3.60 from 22 votes
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Course Appetizer, Side Dish, Snack
Cuisine American
Servings 4

Equipment

  • Food processor

Ingredients
  

  • 2 pounds russet baking potatoes, peeled
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper

Instructions
 

  • Preheat oven to 375 degrees. Cut potatoes into 1/8-inch thick slices by using either the slicing disc of a food processor, mandoline slicer, or by hand. Place potato slices in a large bowl. Add olive oil, salt, and pepper, and stir well to coat.
  • Spread in a single layer on two large baking sheets. Bake 15 minutes. Flip potatoes, and cook another 10-15 minutes, or until chips are crispy.
  • Yield: 4 servings (serving size: about 1 cup)

Notes

Whole Grain Tortillas

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Whole Grain Tortillas

Whole Grain Tortillas

It's possible to find tortillas that follow the guidelines of the Daniel Fast, but that doesn't mean it's always easy. If you'd like to make your own, here is a basic recipe for you to follow. Start with your choice of whole grain flour, and stuff with your favorite filling.
3.80 from 49 votes
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Course Main Course, Side Dish, Snack
Servings 8

Ingredients
  

  • 2 cups whole wheat flour
  • 1/2 cup brown rice flour
  • 2 tablespoons flaxseed meal, optional
  • 1 teaspoon salt
  • 1 cup warm water

Instructions
 

  • Mix flours, flaxseed meal, salt, and water in a food processor until dough forms a ball. Turn dough onto a floured work surface, and knead for 5 minutes. Transfer to a bowl, and cover tightly with plastic wrap. Let dough sit at room temperature 30 minutes.
  • Divide dough into 8 equal pieces, and roll each piece into an 8-inch circle to ¼-inch thickness. Rub a skillet with olive oil, and set over medium-low heat. Cook tortilla for 1 minute. Turn over, and cook 2-3 minutes on second side or until flatbread bubbles up. Repeat for remaining tortillas.
  • Yield: 8 servings (serving size: 1 tortilla)

Notes

  • Spread tortilla with Confetti Hummus, Hummus, or Spinach-Artichoke Dip, and stuff with beans, rice, and/or vegetables.
  • Instead of brown rice flour, use another whole grain flour, such as amaranth, barley, oat, quinoa, or spelt.

Pesto

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Pesto

Pesto

Pesto can be a tasty sauce for whole grain pasta, spaghetti squash, or even brown rice. You can also mix it in a green salad as a substitute for dressing or use as a dip.
5 from 2 votes
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Course Appetizer, Side Dish, Snack
Cuisine Italian
Servings 6

Ingredients
  

  • 2 tablespoons extra-virgin olive oil
  • 3 cups packed fresh spinach or 2 cups frozen spinach, thawed and drained
  • 1/2 cup packed fresh basil leaves
  • ¼ cup chopped green onions
  • ¼ cup pine nuts or walnuts
  • 1 clove garlic, minced
  • 1/4 teaspoon salt

Instructions
 

  • Place ingredients in a food processor or blender until smooth. If pesto seems too thick, add a little hot water.
  • Yield: 6 servings (serving size: about 2 tablespoons)

Notes

Confetti Hummus

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Confetti Hummus

Confetti Hummus

Serve Confetti Hummus at a party, and your guests will be begging you for the recipe. The combination of artichokes and red peppers is sure to be a crowd-pleaser.
4.50 from 2 votes
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Course Appetizer, Side Dish, Snack
Cuisine Mediterranean
Servings 10

Ingredients
  

  • 1 15-ounce can chickpeas, rinsed and drained
  • ½ cup chopped canned artichokes, drained
  • ½ cup chopped jarred roasted red bell peppers, drained
  • ¼ cup tahini
  • ¼ cup water
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 2 cloves garlic, minced
  • ¼ cup fresh parsley, packed
  • ½ teaspoon salt
  • ¼ teaspoon ground cumin

Instructions
 

  • Place all ingredients in a food processor or blender. Process, scraping sides of bowl often, until mixture is a smooth paste. Refrigerate or serve immediately.
  • Yield: 10 servings (serving size: about ¼ cup)

Notes

Mexican Rice and Beans

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mexican rice and beans

 

Mexican Rice and Beans

This dish is sure to be a Daniel Fast favorite, especially if you like spicy foods (I'd rate this one as mild to medium on the heat scale). But if you don't do spice, you can always omit the cayenne pepper and use diced tomatoes instead of the tomatoes and green chilies.
3.80 from 35 votes
Print Recipe
Course Main Course
Servings 6

Ingredients
  

  • 1 tablespoon extra-virgin olive oil
  • 1 cup diced red onions
  • 2 cloves garlic, minced
  • 2 1/2 cups water
  • 1 1/2 cups brown rice, uncooked
  • 1 10-ounce can diced tomatoes and green chilies (Ro-tel)
  • 1 teaspoon cumin
  • 1/4 teaspoon cayenne pepper
  • 1 15.5-ounce can black beans, rinsed and drained
  • 1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley

Instructions
 

  • Rinse rice in a strainer under cold running water for 30 seconds, swirling the rice around with your hand. Drain, and set aside. Heat olive oil in a large saucepan over medium heat. Add onions, and cook until soft and translucent. Add garlic, and cook one minute, stirring frequently so garlic doesn't burn.
  • Pour in water, rice, tomatoes and chilies, cumin, and cayenne pepper. Heat to boiling. Reduce heat and cover. Simmer 45-55 minutes or until rice is tender and nearly all of the liquid is absorbed. Add beans, and stir well. Cook another 8-10 minutes. Add parsley, and serve.
  • Yield: 6 servings (serving size: about 1 cup)

Notes

  • This recipe is fairly spicy, so to cut down on the "heat," reduce cayenne pepper to 1/8 teaspoon or elminate it completely.
  • Add avocado slices as a garnish.

 

Stuffed Acorn Squash

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stuffed acorn squash

Stuffed Acorn Squash

When my friend, Rana, returned from Israel, she commented on how an Israeli breakfast is typically vegetable-based, which is a far cry from the standard American menu. Our most popular breakfast choices are often sugar- and /or fat-laden: cereal, bagels, doughnuts, pancakes with butter and maple syrup, Pop-Tarts, bacon and eggs, etc. Her observation gave me an idea for a Daniel Fast breakfast dish, and this recipe was the result. It's made with apples and raisins, which satisfies your desire for something sweet. Plus, it fills you up and gives you energy for the day!
3.70 from 10 votes
Print Recipe
Course Breakfast, Main Course
Servings 4

Ingredients
  

  • 2 acorn squash, unpeeled
  • 1/2 cup quinoa
  • 1 1/2 cups unsweetened apple juice or water
  • 1 cup chopped apple
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon nutmeg
  • 1/4 cup chopped pecans
  • 1/4 cup raisins
  • 1/4 cup golden raisins

Instructions
 

  • Preheat oven to 375 degrees. Cut squash in half lengthwise, and scoop out seeds. Place halves, cut side down, in a large baking dish. Pour in enough water to bring water to about 1/4-inch deep. Bake 40 minutes.
  • While squash is cooking, rinse quinoa under cold running water in a fine-mesh strainer until juices run clear. Transfer quinoa to a small saucepan, and add apple juice or water, apples, cinnamon, ground cloves, and nutmeg. Heat to boiling. Reduce heat to low, and cover. Simmer gently with lid tilted for 20 minutes or until nearly all of the liquid is absorbed. Stir in pecans and raisins, and set aside until squash is done.
  • Remove squash from oven, and turn halves over. Stuff each squash half with about 1/2 cup apple-quinoa mixture (depending upon the size of the squash, you may have some mixture left over, which makes a great side dish). Bake 10 minutes.
  • Yield: 4 servings (serving size: 1/2 acorn squash with filling)

Notes

  • Substitute brown rice for the quinoa.
  • Use 1/4 cup chopped dates and 1/4 cup chopped apricots instead of the raisins.
    Sprinkle each stuffed squash half with unsweetened shredded coconut just before serving.
  • Enjoy as a warm breakfast, dessert, or side dish.

 

 

Garden Quinoa

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garden quinoa

 

Garden Quinoa

This light-tasting dish can be enjoyed as a main course meal or a side.
5 from 5 votes
Print Recipe
Course Main Course, Side Dish
Servings 6

Ingredients
  

  • 1/2 cup quinoa
  • 1 cup water
  • 1/2 tablespoon extra-virgin olive oil
  • 1/2 cup diced red onions
  • 1-2 cloves garlic, minced (use 2 if you like a strong garlic flavor)
  • 1/2 cup chopped asparagus spears
  • 1/2 cup diced red bell peppers
  • 1/2 cup diced tomatoes
  • 2 tablespoons pine nuts
  • 1/4 cup chopped fresh parsley
  • 1 1/2 tablespoons chopped fresh oregano or 1 tsp dried oregano
  • 1/4 teaspoon salt

Instructions
 

  • Rinse quinoa under cold running water in a fine-mesh strainer until juices run clear. Transfer quinoa to a small saucepan, and add water. Heat to boiling. Reduce heat to low, and cover. Simmer gently with lid tilted for 20 minutes or until nearly all of the liquid is absorbed.
  • While quinoa is cooking, heat olive oil in a large skillet over medium heat. Add onions, and cook until soft and translucent. Stir in garlic, and cook for 1 minute. Add asparagus, red peppers, and tomatoes, squeezing tomatoes with your hands to release their juices into the skillet. Cook over low heat for 5-8 minutes.
  • Add cooked quinoa to skillet, and stir in pine nuts, parsley, oregano, and salt. Stir well, and cook until heated thoroughly. Serve. 
  • Yield: 6 servings (about 1/2 cup)

Notes

  • Can also be served as a side dish (served warm or chilled).
  • Add chickpeas to boost protein content.
  • Other vegetable ideas: artichokes, broccoli, carrots, celery, green beans, or mushrooms.