Daniel Fast 2021

Categories: Blog

Preparing Ourselves for Success Plan ahead!
Write your menu and shopping list before you start the fast!

1. Start the diet by focusing on your faith. The Daniel fast is a physical as well as a spiritual experience. Through prayer, you should ask for God’s guidance and strength as you prepare to deny self and battle physical cravings.
2. Make your meals somewhat lighter for a few days leading up to your fast. It’s an especially good idea to reduce your intake of caffeine if you drink coffee or caffeinated sodas daily. Avoid the “last supper” mentality by not eating large meals in the days leading up to the fast. This will create significant challenges in the first days of the fast.
3. Be prepared for withdrawal symptoms. Removing processed food filled with chemicals may cause withdrawal systems like fatigue, headaches, or muscle cramps. To avoid or limit these symptoms, drink at least eight glasses of water each day. O/en we do not understand just how much our body needs water, especially when fasting.
4. Keep your energy level high. To help keep your energy level high, be sure to eat enough protein-rich foods like beans and nuts (adult men need about 56 grams of protein per day and adult women need about 46 grams of protein). Vitamin C and lemons can also help with the detoxification process
5. Stock your kitchen: The Daniel Fast limits many foods. Before you get started, stock your kitchen with fresh fruits and vegetables. The fast is difficult enough without running out of the foods you need to eat.
6. Plan, plan, plan. Write out your daily menu, including all meals and snacks, several days in advance. By being prepared, you can avoid the temptation of breaking the fast.
7. Don’t give up. If for any reason you eat something you shouldn’t have during the fast, it is better to ask for forgiveness and continue than to stop the fast.

Foods to include:

• All fruits (fresh, frozen, dried, or canned—without sugar added), unsweetened applesauce and unsweetened apple butter. Beware that most dried fruits have added sugar; look for ones that are naturally sweetened.
• All vegetables (fresh, frozen, dried, or canned)
• All whole grains, including but not limited to whole wheat, brown rice, millet, quinoa, oats, barley, grits, whole wheat pasta, whole wheat tortillas, rice cakes, and popcorn.
• All nuts and seeds, including but not limited to sunflower seeds, cashews, peanuts, sesame seeds. Also nut butters including peanut butter, cashew butter, and almond butter. READ LABELS: Many nut butters, including “natural” ones, have added sugar. Find one that doesn’t.
• All legumes. These can be canned or dried. Legumes include but are not limited to dried beans, pinto beans, split peas, lentils, black eyed peas, kidney beans, black beans, cannellini beans, white beans, garbanzo beans (chickpeas).
• All quality oils including but not limited to olive, coconut, grapeseed, and sesame.
• Beverages: spring water, distilled water, or other pure waters.
• Other: tofu, soy products, vinegar, seasonings, salt, herbs, and spices.
• Tamari sauce. This is a wheat-free soy sauce; soy sauce is typically 40-60% wheat. You should find tamari next to the regular soy sauce in the Asian food section of your market. Use it just like soy sauce.

Foods to avoid:

• All meat and animal products, including but not limited to beef, lamb, pork, poultry, and fish.
• All dairy products including but not limited to milk, cheese, cream, butter, and eggs.
• All sweeteners including but not limited to sugar, raw sugar, honey, syrups, molasses, cane juice, artificial sweeteners, agave, stevia
• All leavened bread including Ezekiel Bread (it contains yeast and honey) and baked goods.
• All refined and processed food products including but not limited to artificial flavourings, food additives, chemicals, white rice, white flour, and foods that contain artificial preservatives.
• All deep fried foods including but not limited to potato chips, French fries,
• corn chips.
• All solid fats including shortening, margarine, lard, and foods high in fat.
• Beverages including but not limited to coffee, tea, herbal teas, carbonated beverages, energy drinks, fruit juices, and alcohol.
• Unsweetened non-dairy milks (soy, almond, rice, coconut, etc.) and unsweetened fruit juices may be used as ingredients, just not as beverages by themselves. For example, various milks or juices may be used in preparing smoothies as a meal and fruit juices may be used in salad dressings.

Breakfast Options

Smoothies

Strawberry Banana
• 1 cup frozen strawberries
• 1 banana
• A splash of unsweetened plain almond milk

Peanut Butter and Banana
• 2 bananas
• 1 tablespoon natural peanut butter
• Several ice cubes
• A splash of unsweetened plain almond milk

Peanut Butter and Strawberry
• 1 – 2 cups frozen strawberries
• 1 tablespoon natural peanut butter
• A splash of unsweetened plain almond milk

Mango
• 1 fresh mango, chopped and frozen or just buy frozen mango
• A splash of unsweetened plain almond milk

Sweet Spinach
• 1 cup water
• 1 pear, unpeeled, cored
• 1 cup fresh spinach leaves, packed 1
• frozen banana
• A splash of unsweetened plain almond milk

Berry Blast
• 1 cup water
• 1 cup frozen blackberries, blueberries, and raspberries
• 1 banana, peeled

Pro Tip: Your smoothie will taste best if either the berries or the banana is frozen. To freeze bananas, remove peels before placing in freezer. Put in a plastic zip-top bag until completely frozen. 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 fibre boost.

Lunch + Dinner Options

Soups, Chillies, and Stews

Minestrone
• Add 1 tablespoon olive oil to a large soup pot. Sauté together and cook for about 5 minutes:
• 1 cup chopped onion
• ½ cup chopped zucchini,
• ½ cup frozen green beans
• ¼ cup minced celery (about 1 stalk)
• 4 teaspoons minced garlic
Add:
• 4 cups vegetable broth
• 14-ounce can diced tomatoes
• 15-ounce cans red kidney beans, drained
• 2 15-ounce cans cannellini beans, drained
• ½ cup chopped carrots 3 cups hot water
• 2 tablespoons parsley (fresh or dried)
• 1½ teaspoons oregano
• 3 teaspoons salt
• ½ teaspoon black pepper
• ½ teaspoon basil
• ¼ teaspoon thyme

Stir together and simmer for 20 minutes. Add 4 cups fresh baby spinach. Simmer for
another 20 minutes; serve.

White Bean Soup
• 4 cans Great Northern beans
• 3 cans vegetable broth (or a 32-ounce box)
• 1 cup water
• 1¼ cup chopped onion
• 2 cloves minced garlic
• ½ teaspoon salt
• 1 4-ounce can chopped green chilies
• 1½ teaspoons cumin
• 1 teaspoon dried oregano
• ¼ teaspoon ground red pepper
• ¼ teaspoon ground cloves

Combine all ingredients in a large pot. Bring to a boil, reduce heat, simmer for 30 minutes.

Potato Soup
• ¼ cup plus 2 tablespoons olive oil
• 1 medium onion
• 3 leeks sliced
• 3 large baking potatoes peeled and cut in small pieces
• 1 box vegetable broth
• salt & pepper

Sauté leeks and onion in olive oil. Cover and cook for 20 minutes. Stir in potato and cook 15 more minutes, covered. Add vegetable broth, 1 teaspoon salt and ¼ tea− spoon pepper. Bring to boil. Reduce heat and simmer 1 – 2 hours. You can either cool and blend in batches in the blender or use a potato masher right in your pot.

Lentil Soup
• 1 cup lentils
• 3 cups water
• 2 tablespoons lemon juice
• 2 tablespoons parsley
• 1 tablespoon oil
• 1 cup chopped celery
• 1 cup chopped green pepper
• 1 cup chopped onion
• 32 ounces stewed tomatoes
• 1 teaspoon salt

Heat lentils and water to boiling, then reduce heat and simmer until done, about 30 minutes. Meanwhile sauté celery, green pepper, and onion in oil for 5 minutes.
When lentils are done, add sautéed vegetables, lemon juice, parsley, stewed tomatoes, and salt. Simmer for 20 minutes.

Lentil Chili
This is a rich, hearty chili—you may not even miss the meat! To make it even heartier, serve over brown rice and top with guacamole or avocado slices.

• ½ cup olive oil
• 1 medium onion, cut into ½” chunks
• 2 cloves garlic, minced
• medium carrot, coarsely chopped
• 7 cups water
• cups (about 12 ounces) dry brown lentils, rinsed
• 1 green pepper, cut into ½” chunks
• 1 red pepper, cut into ½” chunks
• 1 19−ounce can kidney beans, rinsed and drained
• 1 19−ounce can garbanzo beans, rinsed and drained
• 1 14−ounce can tomato sauce
• 1 14−ounce can diced tomatoes (plain)
• ½ cup chilli powder
• 4 teaspoons ground cumin
• ¼ teaspoon dried red pepper flakes (or more, to taste)
• Salt & pepper to taste

Heat oil in large, heavy pot; sauté onion, garlic and carrot over medium heat until carrot is tender, about 5 minutes. Add water, lentils, peppers, kidney and garbanzo beans. Add tomatoes and tomato sauce. Stir in chilli powder, cumin, and pepper flakes. Bring to a boil; reduce heat to moderate. Cover and cook about 45 minutes, until lentils are tender but not mushy. Adjust seasoning with salt and pepper.

Main Dishes + Side Options

Quinoa Stuffed Bell Peppers
• 1 tablespoon extra-virgin olive oil, plus more for oiling the pan
• 1 red onion, chopped
• ½ pound sliced mushrooms
• 1 cup chopped carrots
• 7 bell peppers
• ½ cup chopped parsley
• ¼ pound baby spinach
• 1½ teaspoons ground cinnamon
• ¾ teaspoon ground cumin
• 1 cup uncooked quinoa, rinsed and cooked according to package directions
• ¼ teaspoon fine sea salt
• ½ cup roasted cashews
• ¼ teaspoon ground black pepper

Core, seed, and chop one bell pepper and set aside. Remove tops from remaining bell peppers, the remove core and seeds. Set aside.

Heat oil in a large skillet over medium high heat. Add onion and cook, stirring occasionally until transparent, 8–10 minutes. Add mushrooms and cook until softened, 4– 5 minutes more.

Add carrots and chopped pepper, cook until just softened, then add parsley and spinach (in batches, if needed). Let spinach wilt, then stir in cinnamon, cumin, and cooked quinoa; toss gently to combine. Add salt, pepper and cashews and cook 1 to 2 minutes more. Set aside to let filling cool until just warm.

Meanwhile, preheat the oven to 350˚F. Lightly oil a 9×13-inch baking pan; set aside. Divide quinoa mixture evenly among remaining 6 bell peppers, gently packing down and making sure to fully fill each pepper. Top each pepper with its reserved top then arrange them upright in prepared pan. Cover snugly with foil and bake, checking halfway through, until peppers are tender and juicy and filling is hot throughout, about 1 hour. Transfer to plates and serve.

Bean & Rice Casserole
• 1 medium onion, chopped
• 2 cups uncooked brown rice
• 1 15-ounce can red kidney beans, drained & rinsed
• 1 15-ounce can black beans, drained & rinsed
• 1 15-ounce can garbanzo beans, drained & rinsed
• 1 14-16 ounce can diced tomatoes, drained
• 1 4-ounce can chopped mild chilies, drained
• 10 ounces frozen green peas, run under water to thaw
• 1 cup frozen corn, run under water to thaw

Preheat oven to 375. In a 5-quart Dutch oven over medium high heat, sauté onion in olive oil until tender. Add rice; cook and stir until parched and slightly opaque. Add beans, tomatoes, chilies, and 3½ cups water to Dutch oven and bring to a boil. Cover lightly, place in oven, and bake until rice is tender and liquid is absorbed, about 1 hour. Add peas and corn, adjust seasonings; return to oven until heated through.

Pasta with Portabella Mushrooms & Spinach
• 1 box (1-pound) whole wheat spaghetti
• 1 red onion, chopped
• 1 green bell pepper, seeded and chopped
• 2 large portabella mushrooms (remove stems and cut into bite-sized chunks)
• 2 cups fresh spinach
• 2 tablespoons minced garlic
• 1 tomato, chopped
• 4 teaspoons kosher salt
• 1 tablespoon black pepper
• 1 tablespoon Italian seasoning
• 4 tablespoons extra virgin olive oil (EVOO)
• 2 tablespoons balsamic vinegar

Prepare pasta as directed on package. Drain and return to the pot.
In a large skillet, heat 2 tablespoons EVOO over medium heat. Add the onions and bell pepper. Cook until translucent (almost see-through), stirring frequently.
Add the mushrooms, spinach and garlic to the skillet. Cook until the mushrooms soften and the spinach wilts. This should be 2 – 3 minutes. Keep stirring! Add the kosher salt, plus the black pepper and Italian seasoning. Also add the balsamic vinegar and the tomatoes. Stir enough to mix well and warm up the tomatoes. Pour skillet contents into the pot with the pasta. Add the rest of the EVOO and toss.

NOTE: This recipe is a little skimpy on the sauce. Feel free to double the amounts for sauce or use half the amount of pasta.

Simple Vegan Pesto
• 2 cups tightly packed fresh basil
• ½ cup walnuts or pine nuts
• 1 to 2 cloves garlic, roughly chopped (to taste)
• ½ cup extra-virgin olive oil
• Sea salt and freshly ground pepper, to taste
• 1 tablespoon lemon juice
• 3 tablespoons nutritional yeast (Gives a cheesy taste without dairy!)

Place the basil, walnuts or pine nuts, and garlic in a food processor fitted with the S blade. Pulse to combine, until the mixture is coarsely ground. Turn the motor on and drizzle the olive oil in a thin stream. Add the sea salt, pepper, lemon, and nutritional yeast, and pulse a few more times to combine. Warm and serve over sautéed zoodles (zucchini noodle) or squoodles (squash).

Raw Spicy Zoodle (Zucchini Noodle) Bowl
• 1 large zucchini, spiralized or peeled
• 2 large carrots, spiralized or peeled
• 1 red bell pepper, sliced thin (any colour is good)
• 1 cup purple cabbage, chopped into small strips
• 1 cup fresh corn (optional)
• ½ cup celery, chopped small
• ¼ cup fresh cilantro, chopped
• 3 tablespoons sesame seeds

Spicy Dressing:
• 1” piece fresh ginger, peeled
• ¼ – ½” chunk of jalapeño (optional)
• ½ of an avocado
• fresh juice from 1 lime
• ¼ – ½ cup water, depending on how thick you prefer your dressing
• ½ tablespoon raw, unrefined, organic coconut oil
• ¼ teaspoon fine-grain sea salt pepper, to taste

Optional add-ins: cashews, peanuts, edamame, green onions, hemp hearts
Spiralize or peel zucchini and carrots. Add to a large bowl along with the red pepper, purple cabbage, corn, celery, cilantro and sesame seeds. Mix well.
For the dressing: In a blender, combine all the dressing ingredients and blend until smooth. Pour dressing over salad, mix well and serve!
Makes 2 large servings. If you think you will have leftovers, you can always keep the dressing separate and add as needed so the veggies don’t become soggy in the refrigerator. Will keep in the refrigerator up to 2 days.

Tomato & Chickpea Curry
• 1 tablespoon olive or vegetable oil
• 1 medium onion, chopped (½ cup)
• 3 cloves garlic, finely chopped
• 1 tablespoon finely chopped gingerroot
• 1 tablespoon curry powder
• 2 cans (15 ounces each) chickpeas, drained, rinsed
• 2 cans (14.5 ounces each) Muir Glen™ organic fire roasted diced tomatoes, undrained
• ½ cup finely chopped fresh cilantro
• 1 tablespoon fresh lemon juice
• ½ teaspoon coarse salt (kosher or sea salt)
• Hot cooked brown rice, if desired

In a 3-quart saucepan, heat oil over medium heat. Cook onion, garlic, gingerroot, and curry powder in oil about 2 minutes, stirring frequently, until onion is tender.Stir in chickpeas and tomatoes. Heat to boiling. Reduce heat; simmer uncovered 15 minutes, stirring occasionally. Stir in cilantro, lemon juice, and salt. Serve over rice.

Sweet Potato Curry
• 2 cups sweet potato, diced
• 1 onion, diced
• 3 cloves garlic, crushed
• 1 tablespoon grated ginger
• 1 teaspoon ground cardamom
• 2 teaspoons ground coriander
• 2 teaspoons ground cumin
• 1 teaspoon cinnamon
• ½ teaspoon cayenne pepper
• 1 red pepper, diced
• 2 cups canned diced tomatoes
• 1 cup vegetable stock
• 2 cups fresh spinach, torn
• ½ cup fresh coriander, chopped
• ½ cup sweet peas, frozen olive oil

In a large pan, heat the oil then fry the onion and garlic until translucent. Add the cardamom, coriander, cumin, cinnamon, ginger, and cayenne pepper and fry for a minute or so, until aromatic. Add the diced sweet potato and cook, stirring, for 3 – 4 minutes. Add the red pepper, chopped tomatoes, and vegetable stock and stir, then put the lid on the pan and cook for at least 30 minutes, until the sweet potato is tender. If you have time to leave it for an hour at this stage, do so!

Stir in the frozen peas and cook for 5 more minutes. Add the spinach and fresh coriander, and cook for 2 – 3 more minutes. Remove from heat and serve with brown rice. This is one of those dishes that tastes even better the next day!

Marinated Roasted Vegetables
• 1 small to medium zucchini
• 1 small to medium yellow squash
• 1 red pepper
• 1 orange pepper
• 1 yellow pepper
• ½ medium red onion
• 2 cloves garlic, minced
• 1 stem fresh rosemary
• 3 tablespoons organic balsamic vinegar
• 2 tablespoons organic tamari
• ¼ cup olive oil

Wash all the vegetables. Cut zucchini and yellow squash into chunks or slices (a little bigger than bite-size). Place in large bowl. Wash and seed peppers. Cut into strips or chunks about the same size as the squash. Add to the squash. Cut onion into smaller pieces than other vegetables. Add onion and minced garlic to the other vegetables.

Take one small “tree” of the fresh rosemary and pull the little sprigs off and add the sprigs to the vegetables. Place vinegar and tamari into a small bowl. Whisk together. While continuing to whisk together, pour olive oil in a slow stream into mixture. Whisk until combined well. Pour marinade over top of vegetables. Add cayenne to taste. Gently stir everything together. Place cover on top of bowl. Allow to marinate for at least an hour, stirring occasionally; can be up to three hours. Then spoon vegetables into stainless steel baking pan, including small amounts of the marinade if any is left in bowl. (It may be all absorbed.)

Bake at 350 degrees for 30 minutes. Gently stir vegetables and bake for 30 more minutes or until soft, glazed and lightly browned. Serves 8.

Notes: I use an organic balsamic vinegar since it has no added sulphates. Most other balsamic vinegars have numerous preservatives in them. Tamari is a fermented soy sauce. I use organic tamari made from organic soybeans.

Stir Fry Veggies
• 2 small onions
• 2 red bell peppers
• 2 bunch broccoli florets
• 4 zucchini
• 2 small can sliced water chestnuts
• 2 cans baby corn (find in Asian food section)
• 2 tablespoons olive oil
• ½ cup soy sauce cooked brown rice sesame seeds

Sauté first three ingredients in olive oil and soy sauce until slightly tender. Add zucchini and just before done add water chestnuts and baby corn. Sprinkle with sesame seeds. Let simmer for 2 – 3 minutes and serve over brown rice. Serves 8.

Spanish Rice
• 2 tablespoons olive oil
• ½ cup chopped onion
• 1 clove garlic, minced
• ½ cup chopped celery
• 1 medium carrot, chopped
• ½ of a red pepper, chopped
• 1 28-ounce can organic chunky tomato sauce
• ½ teaspoon basil
• ½ teaspoon oregano
• 3 teaspoons chilli powder
• 1 teaspoon sea salt
• 2 cups cooked brown basmati rice

Sauté onions and garlic in oil. Add celery, carrot, pepper, and spices and sauté a few more minutes until vegetables are soft. Add tomato sauce and rice. Simmer for about twenty minutes until hot and bubbly. Serves 6.

Daniel Fast Approved Sweets

2-Ingredient Healthy Banana Cookies
• ripe bananas
• 1 cup quick or rolled oats (gluten free if you need it)

Optional: ¼ cup walnuts, few tablespoons of peanut butter, dried figs, cinnamon, pumpkin pie spice.

You definitely want and need the first two ingredients, but go crazy with the third (or fourth or fifth) depending on your taste. Just adding walnuts allows the banana taste to take centre stage. You can also add a little cinnamon or pumpkin pie spice if you’re looking for something a bit sweeter.

Instructions: Preheat the oven to 350. Mash bananas in a bowl. Fold in the oats. Decide what other ingredients you want to add. Bake for approximately 15 minutes. Cookies will turn dark brown, and have some give to them. Allow to cool on a wire rack. Makes approximately 12. Eat immediately or refrigerate.

Baked Oatmeal
• 1½ cups old-fashioned rolled oats
• 1½ cups unsweetened almond milk
• ½ cup unsweetened applesauce
• ¼ cup chopped dried apricots
• ¼ cup chopped dates or raisins
• ¼ cup chopped pecans or walnuts
• ½ teaspoon cinnamon
• ¼ teaspoon salt

Preheat oven to 350 degrees. Put all ingredients in a large bowl and stir well. Transfer to an 8 by 8-inch baking dish that has been lightly rubbed with olive oil. Pour oatmeal mixture into dish and bake 45-50 minutes or until slightly browned and crispy on top. Cut into 12 squares.

Yield: 6 servings (serving size: 2 squares)

Peach-Banana Nice Cream
• 1 cup unsweetened plain almond milk
• ¼ cup creamy almond butter
• 2 bananas, sliced and frozen, divided
• 3 peaches, pitted, chopped and frozen, divided

Put almond milk, almond butter, and half of the bananas and peaches into the food processor and purée, stirring often, until smooth. Add remaining bananas and peaches and repeat again until smooth. For soG serve texture, serve immediately. Or for a scoopable treat, transfer to a freezer-proof container, cover and freeze until solid, 4 to 6 hours. (If freezing, set aside at room temperature for 10 to 15 minutes before scooping.)

Sweet & Spicy Mixed Nuts
• ½ cup raw almonds
• ½ cup raw pecans
• ½ cup raw walnut halves
• 1 tablespoon Date Honey
• 1 tablespoon water
• 1 teaspoon extra-virgin olive oil
• ½ teaspoon chipotle chilli seasoning
• ¼ teaspoon salt

Preheat oven to 250. Line an 11 x 17-inch baking sheet with parchment paper or lightly rub with olive oil, set aside. Put nuts in a large bowl. In a separate smaller bowl, mix date honey, water, olive oil, chipotle chilli seasoning, and salt. Use a fork or small whisk to combine. Pour over nuts; stir until well coated. Spread nuts evenly on baking sheet. Bake 1 hour, stirring about halfway through cooking time. Cool and serve. Store in an airtight container.

Frozen Banana Bars
• 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 2½–inch bars and serve. Store in freezer.

Vegan PB & J Energy Bars
• 1¾ cup pitted dates
• ½ cup unsweetened dried cranberries
• ¼ cup natural peanut butter
• ¼ cup whole raw almonds
• ½ cup instant plain oats (gluten free if you need!)

Soak the dates in warm water for 15 minutes, and drain. Place dates, dried cranberries, almonds, peanut butter, and oats in a food processor and blend until combined well. Scoop mixture into a square baking pan, and firmly press down to make an even layer. Place in the freezer for 30 minutes to set, then cut into 8 rectangle bars. Store in the freezer or fridge.

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