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Daniel Fast Recipes Prepared by Health Whiz

NEW LIFE BAPTIST CHURCH DANIEL FAST RECIPE GUIDE

The Daniel Fast is a partial fast, which means that we will eliminate some common things from our daily diet, but will have generous options available. We will focus on eating fruits and vegetables those are pure and simple. We have included a list of foods to eat and foods to avoid.

*If you have any known medical conditions or suspect such conditions,

consult your doctor before beginning the fast.

Foods to Avoid • All meat products including seafood, beef and chicken broths, etc. • Imitation meat products • Dairy products such as milk, cheese, sour cream, etc. • All egg products • Grains that have been bleached and processed such as white flour and all products containing it • White sugar and all products containing it

• White rice • Artificial Sweeteners (Splenda® (sucralose), NutraSweet® (aspartame), Sweet’N Low® (saccharine), etc.) • Carbonated beverages (soda, soft drinks, carbonated flavored water, etc.) • Foods containing additives, chemicals and dyes • Soy sauce (fermented) • Artificial anything including flavors and colors • Hydrogenated oils (margarine, shortening and all products containing it) • Fried food should be avoided (most fried foods are fried in Hydrogenated oil) • Corn Syrup (high fructose corn syrup) • Alcohol - Daniel didn’t drink the king’s wine • Vinegar - made by a fermentation process like wine • Black Tea- fully fermented • Baking powder - it is baking soda (natural) and an acid like cream of tartar mixed together. Cream of tartar is a byproduct of wine making • Caffeine* • Yeast*


Foods to Enjoy • All fruits and vegetables- fresh, frozen dried or canned • All grains, beans, legumes that have not been bleached, stripped and processed. Grains should be whole. Such as whole brown rice, whole wheat flour, etc. • All nuts • All herbs and seasonings and spices -salt is fine. Try and use natural herbs and seasoning • Baking soda- all natural • Agave Nectar- this is great! It is all natural and has a consistency similar to honey… just a little thinner. PLUS- the glycemic index of Agave nectar is VERY low. • Stevia • Bragg Liquid Aminos (natural alternative to soy sauce) • Water, naturally decaffeinated tea, fruit and vegetable juices • Cold pressed oils such as olive oil, unprocessed coconut, peanut, sesame, walnut, almond, and mustard seed oil • Soy Milk (read the nutritional label) • Tofu (whole soy beans and water) • Pasta (whole-grain flour and water) NO EGGS or WHITE flour • Honey* • Maple syrup* • Natural, raw sugar cane* *Foods for personal conviction Judge for Yourself Three questions you can use as a general rule of thumb: Did it grow from a seed? Has man polluted it? Has it been fermented? If you can answer these questions with any degree of certainty then you can be reasonably assured that your food choices are in line with The Daniel Fast.


Nutritional Concerns Protein Protein is the building block of our bodies, it is necessary for life. Many people have concerns about consuming enough protein when they abstain from all meat and animal products. The Recommended Daily Allowance (RDA) recommends we consume 0.8 grams of protein for every kilogram (or .36 grams of protein per pound) we weigh. Body weight (in pounds) x.36= recommended protein intake For example if you weigh 145pds the formula would be 145 pds X .36 = 51.7 grams of protein consuming this amount of protein is not difficult on the Daniel fast. Protein can be found in nearly all vegetables, beans, grains, nuts and seeds. As long as you consume a variety of whole unrefined grains, legumes, seeds, nuts and vegetables throughout the day, you will probably get enough protein.

Calcium Dairy products are not allowed on the Daniel Fast. Many Americans believe dairy products are the primary source of calcium in our diets. However, calcium is abundant in leafy green vegetables as well as some fruits, beans and grains. Although you may be able to meet your daily intake goals eating these calcium- rich foods you may want to take a vegan all natural calcium supplement.

B-12 Taking a B-12 supplement is especially important while on the Daniel fast. B-12 is produced by bacteria. It is not in any animal or plant sources, unless they have been contaminated by microorganisms. Supplements Before taking any new supplements please speak to your doctor. Most fasting resources recommend taking a vegan multi-vitamin, B-12 sublingual tablet and vegan calcium supplement. With careful meal planning you may be able to meet all your dietary needs while on the Daniel fast. However, for those of you who do not have the time to study the vitamin/nutritional content of all fresh fruits, vegetation, nuts, etc. allowed on the Daniel fast simply take a multi- vitamin to cover all your bases.

*Note: Any Recipe calling for soy sauce may be substituted with Bragg Liquid Aminos. This is an all-natural marinade. It may be purchased online at a variety of suppliers and comes in 32 ounce bottles.


Recipes

Breakfast

Karen’s Great Breakfast Dish Chunks of apples, with walnuts and raisins Cantaloupe Tonight Melon Smoothie Ingredients: ½. medium-size cantaloupe, seeded and cut from the rind ½. cup orange juice Juice of 2 limes (taste before you add all the juice at once) 1 medium-size, banana, peeled and cut into chunks Fresh mint leaves for garnish (optional) 2 cups ice cubes (makes a frozen ice drink) Instructions: Mix all in a blender, and serve. Yields 2 servings.


Potato Pancakes Servings 6 Ingredients 4 large potatoes 1 yellow onion ¼ cup flax seed meal 1 teaspoon salt 2 tablespoons whole wheat flour ground black pepper to taste 2 cups olive oil for frying Directions 1. Finely grate potatoes with onion into a large bowl. Drain off any excess liquid. 2. Mix in flax seed meal, salt, and black pepper. Add enough whole wheat flour to make mixture thick, about 2 to 4 tablespoons all together. 3. Turn oven to low, about 200 degrees F (95 degrees C). 4. Heat 1/4 inch oil in the bottom of a heavy skillet over medium high heat. Drop two or three 1/4 cup mounds into hot oil, and flatten to make 1/2 inch thick pancakes. Fry, turning once, until golden brown. Transfer to paper towel lined plates to drain, and keep warm in low oven until serving time. Repeat until all potato mixture is used. Tofu Provencal Serves: 4 Total time: 40 min Prep time: 20 min INGREDIENTS: 1 lb. firm tofu (patted dry and cut into 12‐inch cubes) 3 garlic cloves (minced) 2 onions (chopped) 35 oz. plum tomatoes (canned plum tomatoes in puree) 1 tbsp. tomato paste 2 cups green beans (diced) 12 tsp. dried basil 12 tsp. dried oregano 1 bay leaf Instructions: 1 Heat a bit of oil in large skillet. 2 Stir fry tofu until golden. Remove from pan and drain. 3 Sauté garlic and onions for about 5 minutes Add tomatoes, their juice and tomato paste, stir until blended. 4 Return tofu to pan, add remaining ingredients and toss thoroughly. 5 Cover and simmer 15 min or until green beans are tender. 6 If sauce is too thin boil uncovered to reduce.


Blue Hawaii Smoothie INGREDIENTS:

2 1/4 cups frozen blueberries 1 1/2 cup crushed ice 2 cups pineapple juice 1 banana Fruit Fantasy Ingredients: 1 banana (not frozen) 1 apple 1 orange 2 handfuls grapes 3 strawberries (frozen) 8 ice cubes Instructions: Wash, cut fruit and place in blender. Add ice and blend on high for 2-3 minutes. Yields 3 servings. Isis' Sissy Groovy Smoothie Ingredients: 1 cup apple juice 2 bananas, halved ½ to ¾ cup strawberries ¼ cup soymilk Instructions: Put all ingredients in blender. Blend for 30-40 seconds, or until desired consistency. Yields 1 – 2 servings. Mandee’s Spring Smoothie Ingredients: ½ ripe cantaloupe 2 ripe kiwis 20 fresh strawberries 3 slices unsweetened pineapples 1/3 cup unsweetened pineapple juice 4 cubes ice Instructions: Peel and cut all fruits into chunks and place into blender. Add juice and blend until smooth. Add ice and blend again. Yields 6 servings. Can also freeze it to make an ice treat for children.


Purple Monstrosity Fruit Smoothie Ingredients: 2 frozen bananas, skins removed and cut in chunks ½ cup frozen blueberries 1 cup orange juice 1 teaspoon vanilla extract (optional) Instructions: Place bananas, blueberries and juice in a blender, puree. Use vanilla to taste. Use more or less liquid depending on the thickness you want for your smoothie. You may substitute the orange juice with any mix of juices or even soy milk. Yields 4 to 6 servings. Veggie Energizer Ingredients: 1 cup cold bottled water 1 carrot, scrubbed clean and cut into large pieces 1 stalk celery, cut into large pieces ½ apple, wash and leave skin on 1 inch piece of fresh ginger, peeled Directions: In a high-powered blender blend all ingredients until smooth. Yields 2 servings. Watermelon-Berry Wonder Ingredients: ½ cup seedless watermelon, chopped into chunks ¼ cup raspberries, blueberries or blackberries, frozen A splash of water 1 teaspoon lime juice 3 ice cubes Instructions: Combine and blend in a blender until smooth. Yields 1 serving.


Apricot Breakfast Bread Ingredients: 1 teaspoon coconut oil, organic extra-virgin cold pressed for pan 1 1/2 cups dried apricots, cut into small pieces 1 1/2 cups orange juice 2 1/2 cups whole-grain wheat flour 1 teaspoon baking soda 1 teaspoon salt 1 teaspoon cinnamon 2 tablespoons coconut oil 1/2 cup Agave nectar 1/2 cup banana, mashed 1 tablespoon orange zest 1 cup almonds, sliced Instructions: Preheat oven to 325 degrees, grease loaf pan with coconut oil and lightly flour. In a small pot, bring diced apricots and orange juice to a boil. Reduce heat and simmer 10 minutes. Combine wet ingredients in a large bowl: Coconut oil, agave nectar, mashed banana. In a separate bowl combine dry ingredients: flour, soda, salt, cinnamon and orange zest, mix well. Add dry ingredients to wet ingredients, stir in apricots with the orange juice and sliced almonds. Stir until all ingredients are mixed well. Pour into a floured bread loaf pan and bake at 325 degrees for 30-40 minutes. Cool on a rack. Baked Oatmeal Preheat oven to 350 degrees Ingredients: 4 cups old fashioned oats (do not use instant or quick cooking) 1 cup chopped apples ½ cup chopped walnuts 4 cups water 1 teaspoon vanilla ½ cup chopped dates – ¾ cup if you like dates Instructions: Combine oats, walnuts and a pinch of salt in a bowl – mix well. In a separate container combine water and vanilla. Combine all ingredients (except the dates) and stir gently. Pour into a lightly oiled 8” X 8” dish. Bake at 350 degrees for 30 to 60 minutes – keep an eye on this after 30 minutes; the recipe said 60 minutes, but it was done before that. When done, take out of oven, stir in the dates, and serve. Serve with soy milk for this Fast. If you like it sweeter use honey or raw sugar– found in most grocery stores with the other sugars. Strawberry Smoothie Ingredients: 1½ cups soy milk 1 bag (10 oz) frozen, organic strawberries, partially thawed 1 medium banana, cut into chunks 1/3 cup orange juice


Honey, if desired Vanilla, if desired Instructions: In blender, blend all for about 1 minute. Sweeten to taste with honey. Experiment with different fruit and juices: 1 bag (10 oz) mixed fruit Banana 1/3 cup orange-pineapple juice The Breaker’s Granola Ingredients: 5 cups raw oatmeal 1 cup finely chopped walnuts 1 cup slivered raw almonds 1 cup finely chopped cashews 1 cup unsalted sunflower seeds 1/2 cup flax seed 1 cup finely chopped dry figs 1 cup finely chopped apricots (unsweetened if possible) 1/4 cup chopped coconut 2 cups unsweetened raisins 2 Tablespoons cinnamon Instructions: Mix together in a large bowl. Keep in tightly sealed container such as tupperware in the pantry. To serve cold, soak 1/2 cup granola in unsweetened plain soy milk for a few minutes. To serve warm, you can prepare with water or unsweetened soy milk in the microwave. Use 1 cup liquid to 1/2 cup granola. Warm for a minute on high or more if desired. * Note: Chop the nuts and fruits in a food processor individually and then add them to the oats. Yummy Brown Rice and Apple Breakfast Ingredients: 1 cup cooked brown rice fresh apple (cut up into bite size pieces - to taste) raisins (to taste) 1/4 teaspoon salt 1/2 teaspoon cinnamon 1 teaspoon 100% pure edible coconut oil Instructions: Mix all the ingredients together in a microwave-safe bowl (except the oil), heat for 2 minutes. Add oil, stir and eat! It is delicious!


Soups, Stews, and Chili

Grace’s Golden Carrot Soup Ingredients: 2 tablespoons olive oil 1 large onion, chopped (about 2 cups) 3 stalks celery, chopped (about 1 cup) 1 package (16 oz.) bag of fresh sliced carrots (about 4 cups) 1 quart vegetable broth (32 oz carton) 1 teaspoon poultry seasoning 1 teaspoon dried basil 2 teaspoons chopped garlic ½ teaspoon pepper 1 teaspoon salt Instructions: In a large pot put olive oil and sauté onion, celery, carrots, garlic and all the seasonings for about 10 minutes. Then add the vegetable broth. Cover and simmer for about 25 minutes or until carrots are tender. With a blender, cream the soup. Blend half at a time. Yields 6 servings. Angela’s Veggie Soup Ingredients: 1 28 oz can diced or crushed tomatoes 1 6 oz can tomato paste 1 can tomato sauce 1 can (drained) corn, green beans, potatoes, English peas, carrots. Salt and pepper to taste. 2 medium onions diced,


1 tsp garlic, 4-5 bay leaves. Instructions: Add water to cover items. Cook in slow cooker for 3-4 hours or on stove top. Could add mushrooms or other veggies to change it up. Cathy’s Leek and Potato Soup Ingredients: 1 tsp crushed fennel seeds 1 tsp ground pepper 2 cloves garlic 2 tbsp olive oil 4 pints vegetable stock (use water if everything is seasoned well) 2 lbs leeks (trimmed, cleaned, and sliced) 2 lbs potatoes (cleaned, cut into cubes) Instructions: Heat olive oil on a medium heat in a large pan. Add garlic, heat for a few minutes until golden. Add fennel seeds and pepper and stir in with garlic. Add leeks and potatoes and mix well with other ingredients. Cover and cook for 5 minutes. Stir quickly. Cover and cook for additional 5 minutes. Add stock. Bring to boil, and then cover. Turn heat down and simmer for 40 minutes. George’s Homemade Cilantro Soup Ingredients: Chop 1 bunches fresh cilantro 10 carrots chopped and the juice of ½ squeezed lemon 15 brussel sprouts quartered 1 large sweet onion chopped 8 vegetable bullion cubes with 8 cups water 4 tsp garlic salt 1 large can tomato sauce 10 chopped habanero garlics or a chopped jalapeno Instructions: Bring almost to a boil, then simmer for 1 hour. Potato Soup Ingredients: 4 medium potatoes, diced 1/2 cup chopped onion 1 carrot chopped 1/2 stalk of celery chopped 4 cup water or vegetable broth 1/2 cup soy milk Sea salt to taste Pepper to taste Chopped, fresh parsley to garnish Instructions: Cook potatoes, onion, carrot and celery in water (or vegetable broth), covered, for 40 minutes. Stir in remaining ingredients except parsley. Simmer for 10 minutes. Garnish with parsley and serve.


Vegetable Soup and Navy Beans Ingredients: 1 cup pureed spinach 1 cup pureed green beans 1 can navy beans rinsed and drained 1 tsp salt 1 cup water Instructions: Put all ingredients in crock pot for four hours on medium heat. Squash Stew Ingredients: 3 tablespoons olive oil 1 large white onion, diced 1 tablespoon ground cinnamon 2 tablespoons chili powder 4 cloves crushed garlic 1 tablespoon cumin seeds, toasted 2 tablespoons fresh lemon juice 4 large tomatoes - peeled, seeded, and coarsely chopped 1 medium acorn squash, peeled and diced 1 cup pinto beans, cooked or canned 1 cup water Instructions: In a large heavy-bottomed pot, heat olive oil and sauté the onion for a few minutes. Add the cinnamon and chili powder and continue to sauté for another 2 minutes. Mix in the garlic and cumin seeds, sauté for 2 minutes more before adding lemon juice and the tomatoes. Mix thoroughly so the stew doesn't get too chunky. Stir the squash, pinto beans and water into the stew. Season with salt and pepper to taste. Let the stew simmer for 1 hour, or until squash is tender. Stirring occasionally throughout the cooking hour, and add more water if necessary. The finished stew should have a nice, thick texture. Yields 4 servings. Vegan Chunky Chili Ingredients: ½ cup dry kidney beans, soaked overnight ½ cup dry white beans, soaked overnight ½ cup dry brown lentils, soaked overnight 6 cups chopped fresh tomatoes 6 cups water


1 cup chopped fresh mushrooms ½ cup chopped green bell pepper ½ cup chopped red bell pepper ½ cup fresh green beans ½ cup chopped celery ¼ onion, chopped ¼ red onion, chopped ¾ cup extra firm tofu, drained, crumbled Black pepper to taste Onion powder to taste Garlic powder to taste Chili powder to taste Instructions: Drain and rinse kidney beans, white beans and lentils. Combine in a large pot and cover with water; boil over medium-high to high heat for 1 hour, or until tender. Meanwhile, in a large saucepan over high heat, combine tomatoes and water; bring to a boil. Reduce heat to low and simmer, uncovered, for 1 hour, or until tomatoes are broken down. Stir the tomatoes into the beans and add mushrooms, green bell pepper, red bell pepper, green beans, celery, onions and tofu. Season with salt, pepper, onion powder, garlic powder and chili powder to taste and simmer for 2 to 3 hours, or until desired consistency is reached. Yields 10-12 servings. Savory Tofu Stew Ingredients: 1/2 cup 100% peanut butter 2 cups vegetable broth 2 tablespoons canola oil 1 cup chopped onion 3-4 cloves garlic, minced 1 cup chopped green bell pepper 1 cup chopped carrots 2 pounds firm tofu, cut into 1 1/2-inch cubes 2 tablespoons soy sauce 1 teaspoon Five Spices 1 cup diced tomatoes 1/2 teaspoon ground ginger 1 tablespoon lemon juice 6-8 cups cooked brown rice Instructions: Whisk together the peanut butter and vegetable broth in a medium bowl until well blended. Season the tofu with soy sauce and Five Spices. Heat the oil in a large stew pot over medium heat. Add the onion, garlic, bell pepper and carrots. Sauté until the onions are translucent. Add the tofu and continue to cook, stirring often, until browned on all sides. Add the peanut butter mixture, tomatoes with liquid, thyme and bay leaf. Stir well. Bring to a boil. Reduce heat to low and simmer, stirring occasionally for about 20 or until the vegetables are tender. Season to taste with salt and pepper. Serve hot over cooked rice. Yields 6-8 servings.


Thick and Creamy Corn-Potato Soup Ingredients: 6 ears corn (cut off the cob) 6 medium-large red potatoes (chopped in 1/2 inch pieces) 6 carrots (finely chopped) 1 medium-large onion (finely chopped) 2 green peppers (finely chopped) 2 bay leaves 3 teaspoons thyme 2 teaspoons marjoram 3 teaspoons cumin 2 teaspoons sea salt 2 teaspoons pepper 3 32oz. boxes of vegetable broth Water Instructions: Put vegetables and spices in a large soup pot. Cook on medium heat, stirring occasionally for 15 minutes. Add broth and maintain a light boil. Cook 45 minutes to 1 hour. Remove from heat. Blend 3/4 of the soup mixture in a blender in batches. Put blended soup in a large bowl or container until the blending process is complete. Pour the blended soup back into the pot. Add water to thin and obtain the desired consistency. Heat through and serve. Serves 8-10 generously. Tomato Basil Soup Ingredients: 12 Vine Ripe Tomatoes 1 Package Cherry Tomatoes 2 ½ Cups Fresh Carrot Juice 1 Large Ripe Avocado 2 Yellow Onions (chopped) 4 Cloves Garlic (chopped) 5 Stems Fresh Basil 2 Tablespoons Pure Honey 1 Bay Leave 1 teaspoon Oregano 1 teaspoon Sea Salt 1 Tablespoon Red Pepper Flakes 2 Tablespoons Olive Oil Instructions: Cook onion and garlic in olive oil until tender. Cut tomatoes and avocado in quarters and place all ingredients in blender and blend on low speed for one minute. Continue to blend on high for an additional minute until creamy. Pour into large soup bowl or crock pot and cook on medium low for 2 to 3 hours.


Vegetable Barley Soup Ingredients: 3 cups chopped celery 2 cups chopped white onion 3 cups chopped carrots 3 cups chopped green/yellow/red pepper 3 cups thin sliced mushrooms 2 cups chopped roma tomatoes (peeled and seeded) 2 32oz. boxes vegetable broth 2 cloves garlic, sea salt to taste, 2 teaspoons marjoram flakes, 2 teaspoons oregano flakes, 1 bay leaf and 1 teaspoon parsley. Instructions: Pour ¼ cup vegetable broth in a soup pot. Add all of the vegetables and saute them until tender. Add the spices and stir to mix. Add the remaining vegetable broth. Bring to a boil and add 1 cup Natural Whole Grain Barley. Boil for 15-20 minutes until the barley is tender. For thicker soup, just blend 1/2 of the vegetable mixture (prior to putting in the barley) in a blender. Add it back to the soup pot and then add the barley. Yields 6 servings. Gazpacho Ingredients: 6 med. tomatoes, quartered 2 large cucumbers 1 small red onion 1 med. zucchini, chopped 3 med. garlic cloves, smashed 1 med. green bell pepper chopped fresh herbs: parsley, basil, chives 2 Tbsp. lemon juice 2 Tbsp. extra virgin olive oil 1 tsp. sea salt 1 tsp. cayenne pepper 1 tsp. ground cumin seed 2 cups vegetable stock or tomato juice Instructions: In food processor, combine tomatoes, cucumbers, onion, zucchini, garlic, and green pepper and process on high until coarsely chopped. Add herbs, lemon juice, oil, salt, cayenne, and cumin. Process a few more bursts. Blend in stock or tomato juice. Transfer to large bowl. Refrigerate at least 1 hour before serving. Yields 4 servings.


Vegetable Stock A good vegetable stock is useful in the Daniel Fast. Vegetable stock is an excellent substitute for chicken or beef stock. ** See notes for variations on this recipe. Makes 4 cups of vegetable stock Simmering the stock for a full hour will release the flavors of the vegetables in your stock. Because of the long simmering time, it is in the stock’s best interest that the vegetables be chopped into large chunks rather than a small dice. Ingredients: 2 large onions, cut into large chunks 2 medium carrots, scrubbed but not peeled, cut into large chunks 3 stalks of celery, remove and discard all leaves, cut into large chunks 1 whole bulb of garlic, peel each clove, but do not chop 10 peppercorns 1 bay leaf Instructions: Cut all the vegetables into large pieces. Place all ingredients into a large pot. Cover with cold water. Turn the stove to a high temperature, and bring the stock to a quick simmer. Once the water comes to boil, turn heat to low. Allow the vegetables to simmer for an hour. Any longer than an hour and the vegetables will begin to turn mushy and begin to lose all their flavorful vibrancy, leaving a wilted taste to the stock. Strain the stock. It should be light in color, sweet in flavor and translucent. Now you can use the stock in place of chicken or beef stock. You may need to increase seasoning. ** Season the stock with other herbs such as parsley, thyme or rosemary. You can also use ginger if you plan to use the stock for an Asian recipe. You can also caramelize the onions and carrots before adding them to the stock for a richer and more flavorful stock. Roasting the vegetables before adding them to the stock also makes for a different flavor in the stock. Lentil Soup Ingredients: 2 tablespoons olive oil, plus extra for drizzling 1 medium onion, chopped 2 carrots, peeled and chopped 2 celery stalks, chopped 2 garlic cloves, chopped Salt and freshly ground black pepper 1 (14 1/2-ounce) can diced tomatoes 1 pound lentils (approximately 1 1/4 cups) 2/3 cup pearl barley 11 cups vegetable broth (can substitute water) 4 to 6 fresh thyme sprigs Instructions: Heat the oil in a heavy large pot over medium heat. Add the onion, carrots, and celery. Add the garlic, salt, and pepper and sauté until all the vegetables are tender, about 5 to 8 minutes. Add the tomatoes with their juices. Simmer until the juices evaporate a little and the tomatoes break down, stirring occasionally, about 8 minutes. Add the lentils and pearl barley, mix to coat. Add the broth and stir. Add the thyme sprigs. Bring to a boil over high heat. Cover and simmer over low heat until the lentils and barley are tender, about 40 minutes. Season with salt and pepper, to taste. Ladle the soup into bowls, drizzle with olive oil and serve. Yields 6 servings.


Greek Vegetable Stew Ingredients: 2 tablespoons oil 2 onions, chopped 1 pound green string beans, broken in half 1 package frozen or fresh spinach 4 cups water 6 zucchini, chunked 4 yellow squash, chunked 2 cups celery leaves 4 tomatoes, quartered 1 teaspoon salt 8 slices lemon 1 tablespoon dried oregano 3 tablespoons fresh basil 2 cloves chopped garlic 2 tablespoons lemon juice Instructions: Lightly brown onions in a hot dry skillet in 2 Tablespoons oil. Add oregano & garlic. Cook 1 minute. Add 4 cups water and tomatoes. Cook 10 minutes. Add remaining ingredients. Cook covered for 40 minutes, stirring occasionally. Serve with a lemon slice in each bowl. Yields 8 servings.


Main Dishes

Barbara’s Rice, Black Beans and Corn Ingredients: 1 can Organic Black beans drained 1 can of Organic corn drained Organic long grain rice Organic corn tortilla Salsa Avocado Instructions: Combine 1 can organic black beans drained and 1 can of organic corn drained. Heat and place on top of organic long grain rice (cooked). Top with homemade salsa (which is 2 tomatoes diced, 1 onion diced, cilantro, squirt of lime, clove of garlic minced, tad bit of salt, 1 jalapeno minced, ½ of an avocado diced.) Serve with organic corn tortilla (you can heat them and make them crunchy. Serve with sliced avacados on the side or finger peppers. Karen’s Tabouleh Ingredients: 1 bunch parsley 1 small onion 1 small tomato 3 TBSPs Bulgar (cracked wheat) Juice of 1 lemon Olive oil Instructions: Soak bulgar for 1 hour in warm water Chop parsley very fine. Chop onion and tomato. Combine all ingredients Drizzle olive oil and squeeze lemon into mixture. Salt to taste.


Nakia’s Tasty Veggie Wraps Ingredients: 1 package of broccoli/carrot slaw mix (shredded broccoli, carrots, and purple cabbage) 1 TBSP of olive oil 1 tsp soy sauce ¼ tsp ea. of thyme, rosemary, and garlic powder 4 whole grain wheat wraps Instructions: Place oil in warm skillet, add shredded mixture and sauté. Add seasonings. Add soy sauce to coat. Cook vegetables until they are your desired texture. Remove vegetables and place on a reserved plate. Add more oil to skillet if necessary to brown both sides of your whole wheat wraps if desired. Place vegetables in each warmed wrap. Susan’s Black Bean & Brown Rice Stuffed Peppers Ingredients: 1 qt 100% vegetable or tomato juice 2 cups cooked black beans 1 cup cooked brown rice 2 med green onions (chopped) ¼ cup fresh cilantro (chopped) 2 tbsp extra virgin olive oil 2 tbsp lime juice 1 clove garlic (finely chopped) 2 – 3 large bell peppers (cut in half lengthwise and deseeded Instructions: Combine all ingredients except juice and bell peppers in bowl and mix well. Place peppers in glass dish and stuff with mixture. Pour juice over peppers and plenty of excess in the dish. Cover and bake in oven on 350 degrees for 45-60 minutes. Maria’s Curry Brown Rice Ingredients: Minute Maid brown rice 1-2 tsp curry powder ½ cup frozen sweet peas ½ cup corn ¼ cup onions ¼ cup tomato ½ tsp dried thyme leaves 1 tbsp virgin olive oil Instructions: Make the desired amount of brown rice. Dice the onion and tomato. Heat pan with olive oil. Mix in tomato, onions, thyme, corn, sweet peas and curry. Stir until onion and tomato is cooked. Add water sparingly to keep it from sticking to the pan. Add already cooked brown rice. If desirable, add hot peppers such as jalapenos or scotch bonnet or leave the flammable spices out.


Ki’s Stir Fry Brown Rice w/Vegetables Ingredients: 1 box instant brown rice (or bag brown rice) Vegetables to stir fry (either fresh or frozen) Olive oil Soy Sauce Peanuts Instructions: Cook your rice according to package. Heat wok on medium high heat. Add ¼ cup of olive oil (more or less). Give a minute for oil to get hot. Place raw onions in now if you are adding to recipe, also garlic for taste. Pour the cooked rice into wok and stir for 4 minutes. Add soy sauce to taste. Now add ¼ cup olive oil to hot wok again. Then add the vegetables and lots of whatever seasonings you like. Stir until done. Add peanuts right before serving. Herb-Roasted Idaho Potato Fries Ingredients: 1 pound small baking potatoes 2 tsp extra-virgin olive oil ½ tsp dried thyme ½ tsp dried rosemary ¼ tsp salt ⅛ tsp freshly ground black pepper Instructions: Preheat the oven to 425° F. Coat a heavy baking sheet with cooking spray. Cut each potato in half crosswise. Place the halves cut side down on the cutting board and cut each into 4 wedges. Place the potatoes in a mound on the prepared baking sheet. In a cup, mix the oil, thyme, rosemary, salt, and pepper. Pour over the potato wedges and toss to mix well. Spread the potatoes out on the sheet. Bake, stirring 2 or 3 times, until tender. Yields 4 servings. Rice, Green Beans and Lentils Ingredients: 1 cup rice ½ cup lentils rinsed 1 tsp cinnamon 1 tsp salt 1 TBSP tomato paste 1 can green beans not drained 1 cup of water Instructions: Cook rice on stovetop or in rice cooker. All other ingredients go in a crock pot for 5 hours on medium high. Serve on top of rice.


Mashed Pinto Beans on Whole Grain Taco Shells Ingredients: 1 can pinto beans rinsed and drained 1 TBSP of raisins 1 tsp salt Instructions: Cook pinto beans and raisins in crock pot for four hours. Blend in blender. Serve with whole grain soft taco shells. Mexican Rice Ingredients: 1 TBSP olive oil 1 cup brown rice ¾ cup tomato sauce 1 ¾ cup water 2 tsp ground cumin 1 tsp chili powder 1/3 cup chopped green pepper 2/3 cup chopped onion ½ cup fresh chopped cilantro Sea salt Instructions: In frying pan, lightly brown rice in olive oil. Add water and tomato sauce. Add all ingredients except cilantro. Stir. Bring to a boil. Cover. Reduce heat and simmer for 40 minutes. Sprinkle cilantro over rice and serve. Guacamole Ingredients: 1 ripe avocado 1 TBSP lemon juice 1 TBSP minced onion ½ cup chopped tomato Dash of sea salt Instructions: Peel and chop avocado. Put in food processor with all other ingredients, pulse and serve. Mexi Rolls Ingredients: Cooked pinto beans Mexican rice (above) Salsa Guacamole (above) Shredded lettuce Chopped tomatoes Whole wheat tortillas Instructions: Roll first 6 ingredients in a tortilla and serve.


Mrs. Jones’ Brown Rice Dinner Ingredients: 1 cup of brown rice 2 ½ cups water Instructions: Bring to rolling boil, reduce heat and simmer/steam for 45 minutes. Half-way through the cooking time, add: ½ cup of fresh salsa 1 cup of frozen corn ½ of a chopped red bell pepper ¾ cup of cooked black beans Pinch of pepper to taste Instructions: Stir and replace cover for remainder of cooking time. Serve with fresh sliced avocado. Easy Spiced Brown Rice With Corn Ingredients: 2 cups water 1 cup brown rice 1 tablespoon olive oil 1 cup frozen corn kernels ½ teaspoon dried cilantro ½ teaspoon cumin seed Instructions: In a saucepan, mix the water, rice, olive oil and bring to a boil. Mix in the corn, cilantro, and cumin. Reduce heat, cover, and simmer 45 to 60 minutes, until the liquid has been absorbed. Yields 6 servings. Oven Brown Rice Ingredients: 1 cup brown rice 2 cups vegetable broth * 1 teaspoon garlic powder 1 teaspoon onion powder Instructions: Preheat oven to 350ºF (175ºC). In a 2-quart casserole dish, mix together rice, vegetable broth, garlic powder and onion powder. Bake uncovered in preheated oven for 60 minutes, until liquid is absorbed and rice is tender. Yields 8 servings.


Oven Fries Ingredients: 2½ pounds baking potatoes 1 teaspoon olive oil 1 pinch ground cayenne pepper Instructions: Preheat oven to 450ºF (230ºC). Line a baking sheet with foil, and coat well with vegetable cooking spray. Scrub potatoes well and cut into ½ inch thick strips. In a large mixing bowl toss potatoes with oil and red pepper. Spread on baking sheet in one layer. Bake for 30 minutes. Serve immediately. Yields 6 servings. Broccoli and Green Beans Ingredients: 8 cups broccoli florets (about 1½ pounds) ½ pound green beans 2 tablespoons cup extra-virgin olive oil 2 cloves garlic, sliced thin ½ teaspoon crushed red pepper flakes, plus more if desired Sea salt and freshly ground black pepper Instructions: In a large pot, bring 6 quarts of salted water to a boil. Have ready a large bowl of ice water. Place broccoli into pot and cook for 2 minutes. You just want to parboil the broccoli at this point since you will sauté it later on. Using a spider strainer, remove broccoli from pot and shock it in a bowl of ice water. When broccoli is completely cool, place it in a colander and allow to drain. Refresh the bowl of ice water. Bring the water back to a boil. Add green beans and cook for 4 minutes. Like the broccoli, you just want to parboil the green beans. Remove green beans from pot with spider strainer and add to ice water. When green beans are completely cool, add them to the colander and allow to drain. In a large sauté pan, heat olive oil. When almost smoking, add the garlic and sauté for about 45 seconds. When the garlic starts to brown, remove immediately and discard. Overcooking the garlic will impart a very bitter taste to the dish. Add the red pepper flakes, broccoli and green beans to the pan and cook for 5 minutes. Season with salt and pepper. Serve immediately. Yields 4 servings. Kale and Adzuki Beans Ingredients: 1 cup uncooked adzuki beans 1 tablespoon olive oil 2 cloves garlic, peeled and crushed 6 cups roughly chopped kale 2 tablespoons water ¼ cup tamari 1 teaspoon ground cumin 1 teaspoon ground coriander Instructions: Place adzuki beans in a medium saucepan with enough water to cover. Bring to a boil, reduce heat, and simmer 30 to 45 minutes, until tender. Heat olive oil in a medium skillet over medium heat, and sauté garlic about 1 minute. Mix in kale and 2 tablespoons water. Season with tamari, cumin, and coriander. Thoroughly blend in adzuki beans. Reduce heat to low, cover, and simmer about 20 minutes, until kale is tender. Yields 6 servings.


Pan Fried Green Beans Ingredients: 1½ pounds fresh green beans, trimmed and snapped Garlic powder to taste Onion powder to taste 3 tablespoons olive oil Instructions: In a pot over medium-high heat, combine green beans, garlic powder, and onion powder. Cook, covered, until the beans begin to sweat. Remove lid and stir occasionally until beans are tender. When the beans and spices have begun to 'burn' on the bottom of the pan, which will lend a grilled flavor, stir in the olive oil and turn off heat. Cover, and let stand a few minutes. Scrape the bottom of the pan to incorporate the 'burnt' spices. Beans should have a dark, caramel color, but not black. Portuguese Favas Ingredients: 5 tablespoons olive oil 3 large onions, chopped 2 cloves garlic, minced 2 tablespoons red pepper flakes ¼ cup unsalted tomato sauce 2 cups hot water 3 tablespoons chopped fresh parsley 1/2 teaspoon black pepper 2 teaspoons paprika 2 (19 ounce) cans fava beans Instructions: Heat oil in a large saucepan over medium heat. Sauté onion and garlic until golden brown. Stir in red pepper flakes, tomato sauce, hot water, parsley, pepper and paprika. Bring to a boil, reduce heat and simmer for 30 minutes. Gently stir in fava beans. Remove from heat and let stand for several minutes to allow flavors to meld. Yields 8 servings. Cabin Dinner Ingredients: ¼ cup olive oil 4 cloves garlic, chopped 1 yellow onion, diced 1 red bell pepper, chopped 2 teaspoons chopped parsley 1 tablespoon chili powder 2 teaspoons ground cumin 2 teaspoons paprika 2 teaspoons ground turmeric 1½ (16 ounce) cans kidney beans, drained with liquid reserved 2 tablespoons unsalted tomato paste hot sauce to taste


Instructions: Heat oil in a Dutch oven over medium heat. Sauté garlic, onion, bell pepper, parsley, chili powder, cumin, paprika, turmeric, salt and pepper, until onions are tender. Stir in kidney beans and some of the reserved liquid until desired consistency. Stir in unsalted tomato paste and hot sauce. Reduce heat to low, cover and simmer for an hour, stirring occasionally. Add more bean liquid and/or water if necessary so that beans don't dry out. Dolmas (Stuffed Grape Leaves) Ingredients: 1 tablespoon olive oil 2 onions, minced 1½ cups uncooked brown rice 2 tablespoons unsalted tomato paste 2 tablespoons dried currants 2 tablespoons pine nuts 1 tablespoon ground cinnamon 1 tablespoon dried mint 1 tablespoon dried dill weed 1 teaspoon ground allspice 1 teaspoon ground cumin 1 (8 ounce) jar grape leaves, drained and rinsed Instructions: Heat oil in a medium saucepan over medium heat. Sauté onions until tender. Stir in rice and hot water to cover. Cover and simmer until rice is half cooked, about 20 minutes. Remove from heat and stir in unsalted tomato paste, currants, pine nuts, cinnamon, mint leaves, dill weed, allspice and cumin. Let mixture cool. Prepare a large pot by placing an inverted plate on the bottom; this protects the dolmas from direct heat when steaming. Rinse grape leaves in warm water; drain and cut off any stems. Place about 1 teaspoon of the cooled rice mixture in the center of a leaf. Fold in the sides and then roll into a cigar shape. Place in prepared pot. Repeat with remaining ingredients. Pour in just enough warm water to reach the bottom of the first layer of dolmas. Cover and simmer over low heat for 30 to 45 minutes, or until rice is totally cooked. Check the water level often and add more as necessary. Serve chilled, as is traditional, or warm, if desired. Squeeze fresh lemon juice over dolmas before serving. Yields 8 servings. Fresh Tasting Black Beans with Rice Ingredients: ¾ cup uncooked brown rice 2 cups vegetable and herb broth * 1 (15 ounce) can black beans; drain and reserve liquid 2 tablespoons lemon juice 1 tablespoon garlic powder 1½ teaspoons dried cilantro Instructions: Bring a medium size pot of water to a boil; add rice. Bring back to a boil, and then reduce heat to simmer. Let rice simmer until done. Place beans and rice in a medium size saucepan. Heat over a medium heat, stirring frequently. Stir in reserved bean liquid as needed. Remove pan from heat and


stir in lemon juice, garlic powder and cilantro. Let sit a moment, and stir in fresh oregano. Serve immediately. Yields 2 servings. Garbanzo Stir-Fry Ingredients: 2 tablespoons olive oil 1 tablespoon chopped fresh oregano 1 tablespoon chopped fresh basil 1 clove garlic, crushed Ground black pepper to taste 1 (15 ounce) can garbanzo beans, drained and rinsed 1 large zucchini, halved and sliced ½ cup sliced mushrooms 1 tablespoon chopped fresh cilantro 1 tomato, chopped Instructions: Heat oil in a large skillet over medium heat. Stir in oregano, basil, garlic, and pepper. Add the garbanzo beans and zucchini, stirring well to coat with oil and herbs. Cook, covered, for 10 minutes, stirring occasionally. Stir in mushrooms and cilantro, and cook until tender, stirring occasionally. Place the chopped tomato on top of the mixture. Cover, and let the tomatoes steam for a few minutes, but don't let them get mushy. Serve immediately. Yields 4 servings. Allspice String Beans Ingredients: 1 tablespoon olive oil 2 cloves garlic, crushed 1 pound fresh green beans, trimmed and snapped ½ cup water 2 teaspoons ground allspice Salt and pepper to taste Instructions: Heat oil in a medium saucepan over medium heat. Cook and stir garlic until lightly browned. Mix in green beans and water, and bring to a boil. Stir in allspice, salt, and pepper. Cover, and simmer 20 minutes, until green beans are soft. Yields 4 servings. American-Style Red Beans and Rice Ingredients: 1 tablespoon olive oil 1 (15 ounce) can kidney beans 1½ cups unsalted tomato sauce 4½ cups water, divided ½ teaspoon dried oregano ½ teaspoon dried basil 1 pinch dried thyme Salt and pepper to taste 5 teaspoons adobo seasoning, divided 2 cups uncooked brown rice


Instructions: In a large saucepan combine olive oil, kidney beans, tomato sauce, ½ cup water, oregano, basil, thyme, salt, pepper and 2 teaspoons adobo. Simmer on low heat. Meanwhile, bring 4 cups water to a boil. Add rice and stir. Reduce heat, cover and simmer until rice is cooked and all liquid is absorbed. Stir in remaining 3 teaspoons adobo. Serve beans over the rice. Yields 4 servings. Barley and Mushrooms with Beans Ingredients: 1 teaspoon olive oil 3 cups sliced fresh mushrooms 1 cup chopped onion ½ cup chopped celery 2 cloves garlic, minced ½ cup uncooked barley 3 cups water 1 (15.5 ounce) can white beans, drained Instructions: Heat oil in a medium saucepan over medium heat, and stir in mushrooms, onion, celery, and garlic. Sauté until tender. Mix barley and water into the saucepan. Bring to a boil, cover, and reduce heat. Simmer 45 to 50 minutes, until barley is tender. Stir white beans into the barley mixture. Continue cooking about 5 minutes, until beans are heated. Yields 6 servings. Braised Tofu Ingredients: 1 (14 ounce) package firm tofu 3 teaspoons olive oil, divided 1 (8 ounce) can water chestnuts, drained 3 ounces fresh shiitake mushrooms, stems removed 1½ cups snow peas, trimmed 1 cup water Instructions: Slice tofu block into 3 long slabs lengthwise. Wrap each slab in paper towels, and press to squeeze out excess water. Coat a large skillet with cooking spray, and then add 2 teaspoons olive oil. Once the oil is hot, add the tofu slabs to the skillet. Fry for about 5 minutes on each side, or until delicately browned. Remove tofu from skillet, and slice into cubes. Add the remaining teaspoon olive oil to the skillet, and stir fry the water chestnuts, mushrooms and snow peas. Add water to the skillet along with the tofu. Cover, and cook over low heat for about 10 minutes. Yields 4 servings. White Beans and Sauteed Vegetables Ingredients: 2 cans white beans, drained 2 tablespoons olive oil ½ cup yellow onion, chopped 2 cloves garlic, minced ½ cup celery, finely diced ½ cup carrot, finely diced ¼ cup virgin olive oil (to drizzle after beans are dished up) Salt and pepper to taste


Instructions: Drain the white beans and set aside. Heat olive oil and then add all the prepared vegetables to the pan and sauté for until just done. Add beans and heat thoroughly. Dish up on serving plates, drizzle with extra virgin olive oil. Salt and pepper to taste. Yields 4 servings. Smokey Stuffed Peppers Ingredients: 2 TBSPs olive oil 2 stalks celery, minced (1/2 cup) 1 medium onion, minced 2 TBSPs poultry seasoning 1 clove garlic, minced (1 tsp.) 1 canned chipotle pepper in adobo sauce, drained and minced 2 cups cooked brown rice or wild rice medley 1/2 cup yellow raisins 1/2 cup vegetable broth 1 tsp liquid smoke flavoring 5 oz tofu, mashed 3 red bell peppers, halved lengthwise Instructions: Preheat oven to 400 degrees. Heat oil in pan over medium heat. Add celery, onion, poultry seasoning, and garlic. Sauté until soft (about 7 minutes). Stir in chipotle pepper and sauté 2 more minutes. Add rice, raisins and broth; cook for about 5 minutes. This should be the consistency of stuffing. Meanwhile, mash tofu and then mix with enough liquid smoke flavoring to your taste (a little goes a long way). Divide the tofu among the pepper halves then top with rice mixture. Place peppers in 9″ x 12″ casserole dish. Add water until it comes 1/2″ up sides of peppers. Bake for 30 minutes or until peppers are soft and the stuffing is hot. Yields 6 servings. Easy Pesto and Whole Wheat Pasta Ingredients: 1/4 cup almonds 3 cloves garlic 1 1/2 cups chopped fresh basil 1/2 cup olive oil 1 pinch ground nutmeg Sea salt to taste Black pepper to taste Instructions: Preheat oven to 450 degrees. Place almonds on a cookie sheet, and bake for 10 minutes, or until lightly toasted. In a food processor, combine toasted almonds, garlic, basil, olive oil, nutmeg, salt and pepper. Process until a coarse paste is formed. Prepare whole wheat pasta according to directions. Drain. Toss with pesto mixture. Portabello Steaks Ingredients: 6 portabello mushroom caps 1/2 cup fresh squeezed lemon juice 2 tablespoons apple cider vinegar


2 tablespoons Pure Maple syrup 2 teaspoons fresh grated ginger 1/2 teaspoon marjoram Instructions: Wash mushrooms and place in a gallon size plastic sealable bag. Combine remaining ingredients in a bowl and stir to combine. Add to the mushrooms and marinate for a few hours. Grill indoors or out until cooked through. Serve with baked sweet potatoes and grilled squash and asparagus. Grilled Vegetables Toss yellow squash, zucchini, and asparagus with 2 tablespoons extra-virgin olive oil. Salt and Pepper to taste. Grill indoors or out until tender. Baked Sweet Potatoes Wash sweet potatoes, prick with a fork several times and place in a 400 degree oven for an hour and a half. Less time may be needed if potatoes are small. Vegetarian Spaghetti Squash Ingredients: Spaghetti squash Instructions: Slice squash in half lengthwise. Scoop out the seeds with a spoon as you would a pumpkin. Then completely submerge both halves in boiling water and cook for about 20 to 25 minutes, or until the inside is tender to a fork and pulls apart in strands. (It is better to undercook if you are not sure). Remove, drain, and cool with cold water or an ice bath to stop the cooking. Then use a fork to scrape the cooked squash out of its skin, and at the same time, fluff and separate the squash into spaghetti-like strands. Discard the skin. Reheat the squash strands by dipping with a strainer in boiling water just before serving. You can also bake the spaghetti squash in the oven. Just scoop seeds out as described above and prick outside skin with a fork. Place skin side up in a baking pan with 1 inch water. Bake 45 minutes or until tender in a 400 degree oven. Remove and allow to cool for a few minutes until they can be handled. Scrape with a fork as mentioned above and serve with stir fried sauce. Stir Fried Sauce 10 Roma tomatoes, peeled, seeded, and chopped coarsely 2 cups thinly sliced mushrooms 2 cloves garlic 2 cups chopped broccoli florets or 1 package baby spinach 2 teaspoons oregano (powdered or flakes) Sea salt to taste sauté mushrooms and onion with garlic and oregano. Add tomatoes and other vegetables. Cook until tender and heated through. Toss in a large bowl with spaghetti squash strands. Serve hot. Yields 6 servings. Spaghetti Ingredients: 1 Jar Ragu Organic Traditional ½ cup chopped spinach leaves ½ cup chopped carrots Whole wheat spaghetti noodles Instructions: Chop spinach and carrots in food processor. Pour Ragu into a saucepan. Add vegetables. Bring to a boil. Reduce heat and simmer 20 minutes. Prepare spaghetti noodles according to package directions.


Brown Rice with Edamame and Vegetables Ingredients: 2 cups brown rice 4 cups water or vegetable broth 1 cup fresh squeezed orange juice 1 package frozen, shelled edamame 1 cup shredded carrots 1 cup sliced white mushrooms ½ teaspoon cumin 1 clove garlic minced ½ cup chopped green onion Instructions: Combine orange juice and water/broth in a saucepan and bring to a boil. Add brown rice and bring back to a boil. Cover and reduce heat to low. Simmer for 45 minutes to 1 hour. Remove lid to let steam escape and set aside. While rice is cooking, prepare edamame according to package directions but without salt. Drain in a sieve. Saute garlic, cumin, mushroom and carrot just until tender (do not overcook). Put rice in a large bowl and add the edamame and other vegetables. Top with chopped green onion. Serve with orange slices and celery sticks. Yields 4 – 6 servings. Cuban Black Beans & Rice with Tomato Salsa Ingredients: One package dried black beans Vegetable broth (1- 32oz. box) Chili powder Chipotle powder 2 cloves garlic Instructions: Soak beans overnight in water (cover w/2 inches above beans). Drain and rinse beans. Place beans in sauce pan and add vegetable broth. Add water to cover if needed. Add spices and boil for 1 hour and then simmer until tender (follow package direction if available). Prepare brown rice according to package directions. Salsa Roma Tomatoes quartered Lime Cilantro Green onion (1 bunch) Chili powder Cumin Garlic In a food processor, chop tomato, cilantro, green onion with chili powder, garlic, cumin and lime juice by pulsing the blade several times to desired texture. Place rice on individual dishes and top with beans and salsa. Serve with sliced mango, papaya, and lime juice. Yields 6 servings.


Spicy Green Beans Ingredients: 2 tablespoons vegetable oil 1 pound green beans, trimmed 1/4 teaspoon salt 3 cloves garlic, minced 1/4 - 1/2 teaspoon red pepper flakes Instructions: Heat oil in frying pan or wok over medium high heat. Add trimmed green beans and salt. Cook, stirring frequently for 3 minutes. Stir in garlic and red pepper flakes, cooking for 1 more minute. Quick Tomato Sauce Ingredients: 2 tablespoons olive oil 1 medium yellow onion (chopped) 2 cans diced tomatoes (14.5 oz) - consider the tomatoes with herbs or roasted 1/2 teaspoon cinnamon Salt and pepper to taste 1/4 cup cilantro, finely chopped Instructions: sauté onions in heated oil over medium heat, cooking until soft. Add tomatoes (including juice), cinnamon, and salt and pepper. Simmer until slightly thickened, about 10 minutes. Add cilantro and simmer for 5 or 10 more minutes. Serve over pasta, rice or cooked vegetables Salads Strawberry-Melon Spinach Salad Ingredients: 3 cups bite-size pieces of fresh spinach ½ cup sliced strawberries ½ cup cubed cantaloupe Optional ½ cup sliced oranges 2 medium green onions, sliced (2 tablespoons) Instructions: In a tightly covered container, shake all dressing ingredients. In large bowl, toss all salad ingredients with dressing. Strawberry-Melon Spinach Salad Dressing: Ingredients: 1 tablespoon orange juice 1 tablespoon honey (if you are allowing honey) 1 ½ teaspoon olive oil


Amazing Brown Rice Salad Ingredients: 2 cups water 1 cup brown rice ¼ cup diced red onion ½ cup diced celery ¼ cup dried cranberries ½ cup balsamic vinaigrette salad dressing* Instructions: In a saucepan, bring water to a boil. Stir in rice, cover, and reduce heat to low. Simmer for 45 to 60 minutes, or until done. Transfer rice to a serving bowl, and stir in onion, celery, cranberries, and salad dressing. Cover, refrigerate, and serve cold. Yields 4 servings. Black Bean and Corn Salad Ingredients: ½ cup balsamic vinaigrette salad dressing* ¼ teaspoon seasoned pepper ¼ teaspoon dried cilantro 1/8 teaspoon ground cayenne pepper ¼ teaspoon ground cumin 2 (15 ounce) cans black beans, rinsed and drained 2 (15 ounce) cans unsalted whole kernel corn, drained ½ cup chopped onion ½ cup chopped green onions ½ cup red bell pepper, chopped Instructions: In a small bowl, mix together vinaigrette, seasoned pepper, cilantro, cayenne pepper, and cumin. Set dressing aside. In a large bowl, stir together beans, corn, onion, scallions, and red bell pepper. Toss with dressing. Cover, and refrigerate overnight. Toss again before serving. Yields 6 servings. Black Bean and Rice Salad Ingredients: 2 tomatoes, chopped 1 large red bell pepper, chopped 2 jalapeno peppers, minced ¾ cup lemon juice 1¼ teaspoons dried cilantro ¼ teaspoon dried basil 1/8 teaspoon red pepper flakes 1 (15 ounce) can unsalted whole kernel corn; drain and reserve liquid 1 (15 ounce) can black beans; drain and reserve liquid 1 tablespoon olive oil ½ cup chopped onion ½ teaspoon minced garlic 1½ cups instant brown rice Salt and pepper to taste


Instructions: In a large bowl, combine tomatoes, red bell pepper, jalapeno pepper, lemon juice, cilantro, basil, red pepper flakes, corn, and beans. Stir to combine the vegetables, then set aside. In a medium saucepan, heat olive oil at a medium-low heat. Add onions and sauté until they are translucent. Add garlic and sauté for another minute. Pour in rice and toss to coat. Add reserved liquid from the corn and beans, along with any additional liquid as directed on the rice box. Cook the rice to package specifications. Let the rice cool slightly. Combine the rice and vegetable mixture. Salt and pepper to taste and serve. Yields 8 servings. Bulgur Chickpea Salad Ingredients: 1 cup bulgur 2 cups boiling water ½ cup olive oil ½ cup fresh lemon juice Salt and pepper to taste 1 cup chopped green onions 1 (15 ounce) can garbanzo beans, drained 1 cup chopped fresh parsley 1 cup grated carrots Instructions: In a heatproof bowl, pour boiling water over bulgur. Let stand 1 hour at room temperature. In a small bowl, beat together oil, lemon juice, salt, and pepper. Pour over bulgur; and mix with a fork. Place bulgur in the bottom of a nice glass serving bowl. Layer vegetables and garbanzo beans in this order on top of the bulgur: green onions, garbanzo beans, parsley, and carrots on top. Cover, and refrigerate. Toss salad just before serving. Yields 6 – 8 servings. Orange Vinaigrette Brown Rice Salad Ingredients: 1½ cups uncooked brown rice 3 cups water 2/3 cup orange juice 2 tablespoons olive oil 2 tablespoons balsamic vinegar 2 teaspoons orange zest 1½ cups spinach leaves, packed 2 large orange, peeled, sectioned, and cut into bite-size 1/3 cup slivered red onion Instructions: In a large saucepan combine rice and water. Cook over high heat until mixture boils. Reduce heat to low, cover and cook for 45 to 60 minutes or until rice has absorbed all liquid. Meanwhile, in a small bowl whisk the orange juice, oil, balsamic vinegar, orange zest. Pour dressing over hot cooked rice and mix well. Cover and chill until cold. Just before serving stir the spinach leaves, oranges and onion into the rice mixture. Yields 4 servings.


Easy Marinated Vegetables Ingredients: 1½ cups broccoli florets 1½ cups cauliflower florets 1 green bell pepper, cut into 1-inch pieces 1 cucumber - peeled, seeded and chopped 1 carrot, coarsely chopped ¼ cup lemon herb marinade * Instructions: Bring a large pot of salted water to boil. Place the broccoli and cauliflower florets into the boiling water for one minute. Drain and rinse florets. Combine broccoli, cauliflower, bell pepper, cucumber, carrot and lemon herb marinade in a medium size-mixing bowl. Cover the bowl and refrigerate the vegetables for one hour. Yields 4 servings. Lemon Herb Marinade Ingredients: 1 tablespoon grated lemon peel 2 tablespoons chopped fresh basil 1 tablespoon chopped fresh thyme 1 tablespoon snipped fresh chives 1 tablespoon capers, chopped 2 tablespoon fresh lemon juice ½ cup extra virgin olive oil Instructions: NOTE: If dried herbs are used decrease amount by half. Yields 2-3 cups. Guacamole Instructions: Blend ripe avocados in a food processor with juice from 1 large lime, 2 cloves garlic, 1 roma tomato and a dash of salt. If you like spice, you can add 1/4 of a jalapeno pepper seeded. Serve on black beans, portabello mushrooms or use as a dip with vegetables. Basic Salad Dressing Mix well in a shaker jar and store any leftovers in your refrigerator. Ingredients: 1/4 cup flaxseed oil (or 2 tbsp. each of flaxseed and olive oils) 1-2 TBSP. lemon juice/apple juice mixture 1 tsp honey 1/2-1 TBSP water 1 tsp Dijon-type mustard; whisked into liquid for easy mixing. Whole or minced garlic, oregano, basil or other herbs of choice. Yields 2 – 3 servings.


Lemon, Orange and Dill Salad Dressing Ingredients: 1/2 lemon, juice of 1/2 orange, juice of 1 tablespoon fresh dill, finely chopped 1 tsp honey Ground black pepper to taste Sea salt to taste Instructions: Put all of the ingredients into a jar, replace lid, and shake well to mix. Lime Poppy Seed Dressing Ingredients: 1/3 cup honey 1/4 cup olive oil 1/4 teaspoon finely shredded lime peel 1/2 teaspoon poppy seeds 1/4 tsp salt 1/8 teaspoon ground mace Instructions: Put all of the ingredients into a jar, replace lid, and shake well to mix. Poppy Seed Salad Dressing (Honey Mustard) Ingredients: 1/3 cup honey 1/3 cup lemon juice/apple juice mixture 3 tbsp dry mustard 1 cup olive oil ¼ tsp salt Instructions: Put all of the ingredients into a jar, replace lid, and shake well to mix.


Breads, Crackers, and Dips Homemade Corn Chips Ingredients: 1 cup cornmeal 1 TBSP oil ½ tsp salt ¾ cup boiling water (plus enough to make dough proper consistency) Instructions: Preheat oven to 400 degrees. Mix cornmeal, oil, salt, and water in large mixing bowl. Scoop one heaping teaspoon of mixture onto well-greased baking sheet. Moisten fingers and pat out very thin. Use the bottom of a glass, dusted with whole wheat flour, if necessary. Bake for 10 minutes, then sprinkle with sea salt.


Homemade Crackers Ingredients: 1 ¼ cups whole wheat flour, divided ½ tsp salt 2 TBSPs canola or olive oil; more if needed 4 TBSPs water; add more if needed 1 tsp seasoning such as dried herbs, chili powder, garlic powder, onion powder, etc. Instructions: Preheat oven to 400 degrees. Using a food processor, mix 1 cup of the flour, salt, optional seasonings or herbs, and oil. Add 3 tablespoons water, mix well. Gradually add more water, blending after each addition, until the mixture forms a compact ball. If it seems to sticky to handle, add a little more flour. Sprinkle your work surface, or a baking-sheet size sheet of parchment paper, with some of the remaining flour, then press or roll the dough to a 1/8 inch thickness, trying to get it fairly uniform. If the dough is too dry to roll out, return it to the food processor and add a little more water. If necessary to keep it from sticking, dust your hands and the rolling pin with more flour. Place the rolled out dough on a baking sheet dusted with a little flour or cornmeal. (If you used parchment paper, simply transfer it and the dough to a baking sheet). Bake 10 to 15 minutes, until light brown. Cool, and break into pieces. You may use the parchment paper for several baking’s. White Bean Dip Ingredients: 2 cans (15 ounces each) white beans, rinsed and drained 2 TBSPs roasted garlic 3 TBSPs extra-virgin olive oil 3 TBSPs freshly squeezed lemon juice Salt and pepper, to taste ¼ cup parsley leaves, to garnish Instructions: In a food processor, combine beans, roasted garlic, olive oil, and lemon juice, and process until smooth. Season to taste with salt and pepper. Garnish with fresh parsley leaves and serve with crackers or vegetables. Black Bean Dip Ingredients: 1 plum tomato, diced 2 TBSPs diced red onion 1 TBSP cilantro, chopped, plus sprigs for garnish 2 cans (15 ounces each) black beans, drained 1 TBSP ground cumin 2 teaspoons hot sauce Salt Instructions: Place the tomato, onion, and cilantro into the bowl of a food processor and pulse until well chopped. Add the black beans, cumin, hot sauce, and salt, to taste, and pulse until the mixture is mostly smooth. Scrape into a bowl and garnish with cilantro sprigs. Serve with vegetables or chips. Makes 2 cups of dip.


Black Bean and Mango Salsa Ingredients: 1 cup black beans, home cooked or canned 2 mangos, peeled, seeded and finely diced ½ medium red bell pepper, cored, seeded, and finely diced ½ medium green bell pepper, cored, seeded, and finely diced ½ medium red onion, finely diced ¾ cup pineapple juice ½ cup fresh lime juice ½ cup chopped fresh cilantro leaves 2 TBSPs ground cumin 1 small jalapeno pepper, seeded and minced Salt and freshly ground black pepper Instructions: As you prepare the ingredients, place them in the same medium mixing bowl; gently blend, then adjust seasoning with salt and pepper to taste. Cover with plastic wrap and refrigerate for 1 hour. Will keep for 4 days. Makes about 5 cups. Serve with chips, entrees, or salads. Black Olive Tapenade Ingredients: 20 pitted kalamata olives, coarsely chopped 1 TBSP capers, rinsed, drained and chopped 1 tsp fresh lemon juice 2 tsps extra-virgin olive oil Freshly ground black pepper to taste Instructions: Combine olives, capers, lemon juice and olive oil into a bowl. Season to taste with freshly ground black pepper. Serve with sliced jicama or crackers. Will keep in tightly closed container in refrigerator for up to 30 days. Beetroot Hummus Ingredients: 8 ounces chickpeas 1 large onion, chopped 1-pound beets ½ cup tahini 3 cloves garlic, crushed ¼ cup fresh lemon juice 1 tablespoon ground cumin ¼ cup olive oil Instructions: In a large bowl, cover chickpeas with cold water and soak overnight. Drain chickpeas and place in a large heavy saucepan add onion, cover with water and bring to a boil over medium heat. Cook for 1 hour, or until chickpeas are very soft. Drain, reserving 1 cup of cooking liquid. Allow to cool. Meanwhile, in a large saucepan cover beets with water and bring to a boil over medium heat. Cook until tender, drain and allow beets to cool before removing the skins and chopping. Puree beets in a food processor; add the chickpeas and onions, tahini, garlic, lemon juice and cumin. Process until smooth. Slowly, while the machine is running, pour in the reserved cooking liquid and olive oil. Continue to process until mixture is thoroughly combined. Drizzle with a little olive oil.


Daniel’s Fast friendly restaurants, stores and products

Fasting while at work can be a challenge. Many people have mandatory lunch meetings or get caught up in the hustle and bustle and forget to pack a “Daniel fast friendly” lunch. This can be challenging, being in a restaurant that serves all the foods you love will test your resolve! Here are a few suggestions. Make a Daniel fast friendly salad dressing from the recipe section and carry it with you in a small container. Most restaurants serve salad, even McDonalds has a salad to choose from…just ask them to leave off the meat. If you forgot your salad dressing ask for lemons and squeeze fresh lemon juice over your salad, add salt and pepper to taste. Other ideas include ordering a baked potato and steamed vegetables. Make sure you ask them to hold the butter, sour cream etc. Just get the potato. There are a few chain restaurants with Daniel Fast friendly menus. Chipotle, Qdoba Mexican Grill, Subway, and Cousins Subs. Applebee’s has a steamed vegetable plate and a sizzling vegetable skillet (remember, no butter). P.F. Changs, Wendy’s (Baked Potato) also offer good choices. Taco Bell does not use lard and so their refried and pinto beans are acceptable. Taco Bell’s corn tortillas are ok as well. If you have any questions you can call them at 1-800-TACO-BELL, they seem very helpful. Products that are Daniel Fast friendly Stevia Stevia is a leaf that is naturally sweet. It is up to 300 times sweeter than sugar and has ZERO calories and ZERO carbohydrates. Stevia was first discovered by M.S. Bertoni and introduced to Europe in 1899. However, the Guarani Indians of Paraguay had been using the stevia leaves for over 1500 years. In recent years, it has become the dominate commercial sweetener in Japan. Not only is it a natural means to reduce or replace sugar without all the chemicals, it’s good for you! Hundreds of scientific studies have been done on Stevia, and scientists are reporting numerous health benefits. Wisdom Natural Brands www.sweetleaf.com offers a Stevia product that is great! They make Stevia powder in small packets (Sweet Leaf). I have purchased these from Wal-Mart and most health stores. My local grocery store also carries it. Wisdom also produces liquid Stevia. It does not contain any alcohol and is Daniel Fast friendly. It comes clear and in many flavors: Vanilla crème, Cinnamon, Lemon, Valencia Orange, English Toffee, Milk chocolate, Dark Chocolate, Peppermint, Apricot Nectar, Root Beer and Chocolate Raspberry. The liquid Stevia is a little harder to find. I have ordered it from Wisdom’s website and I have found it in Health food stores. Whole foods carried them all. To Substitute 1 Cup Sugar use one of the following

1/3 to 1/2 Stevia extract powder 1 teaspoon clear liquid 1 Tablespoon concentrated (water based) 1 1/2 to 2 Tablespoons ground or cut leaf 1 1/2 to 2 Tablespoons powder with filler 18 to 24 individual packets 2 teaspoons concentrated (water based)

Bragg Liquid Aminos Bragg Liquid Aminos is distributed by Bragg Live Good Products www.bragg.com. This is a product made with vegetable protein from soybeans and purified water. It tastes like soy sauce but has not been fermented. Soy sauce is not Daniel Fast friendly because it is made by fermentation.


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Foods to Avoid - nlbclacey.com fast_Menus.pdf · 1 apple 1 orange 2 handfuls grapes 3 strawberries...

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Transcript of Foods to Avoid - nlbclacey.com fast_Menus.pdf · 1 apple 1 orange 2 handfuls grapes 3 strawberries...