Get ready to #feedyoursoul

Not long to go until the start of the Daniel Fast which we as a church are embarking on together from 11 – 31 January! To help you get ready in a practical sense we’ve put together a food list and some suggested recipes (you can use your own or similar!). Have a listen too to Debbie Cupples explaining why she decided to partake in the Daniel Fast a couple of times before and how God impacted her life.

Isn’t it inspiring? We know that changes to diet even on a temporary basis can be daunting so please have a look at the guidelines below. We’d also love you to share ideas of recipes and tips when the Fast begins – supporting one another is a huge part of our church community ethos..

daniel-fast

THE FOOD LIST

Please make sure to READ THE LABEL when purchasing packaged, canned or bottled foods. They should be sugar-free and chemical-free. Keep this in mind as you review this list of acceptable foods.

Foods to include in your diet during the Daniel Fast:

  • All fruits. These can be fresh, frozen, dried, juiced or canned. Fruits include but are not limited to apples, apricots, bananas, blackberries, blueberries, boysenberries, cantaloupe, cherries, cranberries, figs, grapefruit, grapes, guava, honeydew melon, kiwi, lemons, limes, mangoes, nectarines, oranges, papayas, peaches, pears, pineapples, plums, prunes, raisins, raspberries, strawberries, tangelos, tangerines, watermelon
  • All vegetables. These can be fresh, frozen, dried, juiced or canned. Vegetables include but are not limited to artichokes, asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chilli peppers, collard greens, corn, cucumbers, eggplant, garlic, ginger root, kale, leeks, lettuce, mushrooms, mustard greens, okra, onions, parsley, potatoes, radishes, rutabagas, scallions, spinach, sprouts, squashes, sweet potatoes, tomatoes, turnips, watercress, yams, zucchini, veggie burgers are an option if you are not allergic to soy.
  • 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. Also nut butters including peanut butter.
  • 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.
  • All quality oils including but not limited to olive, canola, grape seed, peanut, and sesame.
  • Beverages: spring water, distilled water or other pure waters.
    Other: tofu, soy products, vinegar, seasonings, salt, herbs and spices.

Foods to avoid on the Daniel Fast:

  • 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, and cane juice.
  • 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 flavorings, 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, and alcohol.
  • Remember, READ THE LABELS!

RECIPES

Breakfasts

APPLE AND OAT PORRIDGE

Ingredients

4 cups water
1 1⁄2 cups 100% oats(no sugar)
1 large apple – peeled/cored and chopped into very small pieces 1/3 cup raisins
**optional: pumpkin seeds/chia seeds/flax seeds
1⁄2 teaspoon cinnamon
1⁄2 teaspoon salt
Soy milk for serving (optional)

Instructions

1. In a sauce pan over high heat, bring the water to a boil. Stir in the oats and allow water to return to a boil.
2. Reduce heat to low and cook for two minutes – stirring often. 3. After two minutes, turn off heat. Stir in the apple, raisins, and spices. Let stand until apple pieces soften – about 5 minutes – stirring occasionally.

4. Divide hot cereal evenly among 4 bowls. Serve with the soy milk if desired.

**This is a great interchangeable breakkie! For a change why not substitute your fillings and swap this recipe and instead top your oats with sliced banana, frozen forest berries or whatever fruits you like! If you need an extra flavour hit, why not add a dollop of natural 100% peanut butter?


 

TOFU BREAKFAST SCRAMBLE

Ingredients

1 box firm tofu
1 zucchini, diced small
1 tomato, diced
1⁄2 onion, diced
1 red bell pepper, diced
2 green onions, finely sliced
1 tablespoon fresh cilantro, minced 1 clove garlic, minced
Salt and pepper to taste / Tomato paste if desired

Instructions

1. Spray pan with 100% olive oil spray
2. Add all ingredients and fry until vegetables are soft and ready to eat.
3. Salt and pepper to taste
4. Serve with tomato paste


 

GRANOLA

Ingredients

4 cups rolled oats
1 cup crushed almonds
1⁄2 cup whole grain flour
1 tsp. cinnamon
1⁄4 cup shredded coconut
1 cup sunflower seeds
1⁄2 cup wheat germ or other whole grain bran 1 cup pumpkin seeds

Instructions

Mix all together and spread out on a non-stick cookie sheet. Bake 20 min. in a 250 degree preheated oven.

Stir and continue to bake another 20 min., stirring periodically to prevent burning.

The granola should be lightly browned.
Remove from oven and serve warm or cool thoroughly and store in tightly sealed container or plastic bags.

Option: After the granola is cooled, add raisins or other organic, unsulphured dehydrated fruit.


 

FRUIT SALAD

Ingredients

1 kiwi
1 pint strawberries 1 mango 2 bananas
1⁄2 pint blueberries
*Slice and mix.*


 

Lunches

BUTTERNUT SQUASH & BROCCOLI SALAD
*serves 5*

Ingredients

1 -1 1⁄2 pounds butternut squash
3 cups broccoli florets, cut into pieces
1/2 cup canned black beans, rinsed & drained
1 1⁄2 tbsp extra-virgin olive oil
1/4 tsp dried basil
1/4 tsp garlic powder
1/8 tsp thyme
2 tbsp chopped fresh parsley
2 tbsp chopped walnuts
2 tbsp pumpkin seeds, toasted

Instructions

Trim ends of squash, and use a vegetable peeler to remove outer layer. Cut squash in half lengthwise, and scoop out pulp and seeds. Slice squash into strips, and cut into 1-inch cubes (should yield about 3 cups).
Lightly steam butternut squash and broccoli until tender crisp (butternut squash takes about 15-18 minutes and broccoli about 10-12 minutes). Place in a large bowl, and add beans. In a separate smaller bowl, whisk oil, basil, garlic powder, and thyme together. Pour over vegetables and beans, and stir to coat. Mix in parsley, walnuts, and pumpkin seeds. Serve warm, or let sit at room temperature for 10-15 minutes. Makes about 5 cups.

Recipe Notes

Subsitute cooked carrots for the butternut squash.
Use as a topping for a lettuce salad.
This dish is best served warm, but it can also be eaten cold, straight out
of the refrigerator


 

JEANETTE’S IMMUNITY BOOST SOUP!
*Heartily Serves 4*

Ingredients

 

9 oz Carrots
9 oz Sweet Potato
1 onion
1 peeled Butternut Squash Thumb-size of ginger
1 tsp tumeric
1 tsp mix spice
3 cloves garlic

1 can of coconut milk
Salt + pepper to taste
350 ml Organic all-natural Vegetable stock(no sugar)

Instructions

In a large pot, sweat the onion with a small drop of extra virgin olive oil along with the garlic and ginger.
When onion is slightly browned and soft, add all other ingredients and boiling water over the top until it covers the top of the ingredients. Boil for 30 mins or until all veggies are soft. Blend ingredients and serve.
Add salt and pepper to taste.


 

PROTEIN-PACKED SPICY VEGAN QUINOA WITH EDAMAME
*Serves 8*

Ingredients

3 1/2 cups water
2 cups quinoa, rinsed
4 teaspoons organic vegetable stock cube//or drop of organic vegetable stock
2 1/2 cups frozen shelled edamame (green soybeans)
1 tablespoon olive oil
2 sweet onions, chopped
2 bell peppers, chopped
2 tablespoons minced fresh ginger
6 cloves garlic, minced
1/4 cup reduced-sodium soy sauce
2 tablespoons chopped fresh corriander
1 tablespoon hot chile paste or fresh birdseye chillies (such as sambal oelek or other), or to taste (optional) **no sugar or preservatives** – read the label

Prep 15 min//Cook 30 mins//Ready in 45 mins
Bring water, quinoa, and vegetable bouillon to a boil in a large pot; stir in edamame, cover, and simmer until quinoa is tender, 15 to 20 minutes.
Heat olive oil in a large pan over medium heat; cook and stir onions and bell peppers until onions are translucent, about 5 minutes. Add ginger and garlic; cook and stir until fragrant, about 2 minutes. Remove from heat; stir in soy sauce, corriander, and chile paste or fresh chillies. Stir onion mixture into quinoa mixture; simmer, stirring occasionally, until excess broth has been absorbed, about 5 minutes.

Cook’s Notes:

This can be served immediately or refrigerated for up to 1 week and reheated.


 

Dinners

SPICY POTATO CURRY

Ingredients

4 potatoes, peeled and cubed
1 yellow onion, diced
2 tbsp vegetable oil
3 cloves garlic, minced
2 tsp ground cumin
1 1/2 tsp cayenne pepper
4 tsp curry powder *organic/no sugar*
4 tsp garam masala spice mix (blk+white peppercorns, cloves, cinnamon, nutmeg, blk and green cardamom pods, bay leaf, cumin)
1 (1 inch) piece fresh ginger root, peeled and minced
2 teaspoons salt
1 (14.5 oz) can diced tomatoes
1 (15 oz) can (chickpeas), rinsed and drained
1 (15 oz) can peas, drained
1 (14 oz) can coconut milk/almond milk/rice milk

Instructions

Place potatoes into a large pot and cover with salted water. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until just tender, about 15 minutes. Drain and allow to steam dry for a minute or two.
Meanwhile, heat the vegetable oil in a large skillet over medium heat. Stir in the onion and garlic; cook and stir until the onion has softened and turned translucent, about 5 minutes. Season with cumin, cayenne pepper, curry powder, garam masala, ginger, and salt; cook for 2 minutes more. Add the tomatoes, garbanzo beans, peas, and potatoes. Pour in the coconut milk, and bring to a simmer. Simmer 5 to 10 minutes before serving.


 

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

1. Lightly brown onions in a hot dry skillet in 2 tablespoons oil.
2. Add oregano and garlic, cook 1 minute.
3. Add 4 cups water and tomatoes. Cook 10 minutes.
4. Add remaining ingredients. Cook covered for 40 minutes, stirring occasionally.
5. Serve with a lemon slice in each bowl


 

BEAN CURRY AND RICE
Serves 8

Ingredients

2 tablespoons olive oil
1 large white onion, chopped 1/2 cup dry lentils
2 cloves garlic, minced
3 tablespoons curry powder
1 teaspoon ground cumin
1 pinch cayenne pepper
1 can crushed tomatoes (28 ounce)
1 can garbanzo beans, drained and rinsed (15 ounce) 1 can kidney beans, drained and rinsed (8 ounce)
1/2 cup raisins
8 cups cooked brown rice
salt and pepper to taste

Instructions

1. Prepare the brown rice according to package directions so you have enough for 8 servings.
2. Heat the oil in a large pot over medium heat, and cook the onion until tender.

3. Mix in the lentils and garlic, and season with curry powder, cumin, and cayenne pepper. Cook and stir 2 minutes.
4. Stir in the tomatoes, garbanzo beans, kidney beans, and raisins. Season with salt and pepper.
5. Reduce heat to low, and simmer at least 1 hour, stirring occasionally.


 

STIR FRY VEGETABLES WITH BROWN RICE
Serves 4

Ingredients

1 tbsp sesame oil
3 green onions, finely chopped
3 tbsp fresh ginger, minced
4 cups fresh broccoli, chopped
1⁄2 pound fresh green beans, chopped
2 carrots, peeled and sliced on diagonal 2 cloves garlic, minced
4 cups greens, chopped (kale, bok choy, spinach, collards, etc) 1 can sliced water chestnuts, drained
3 cups cooked brown rice
2 tbsp soy sauce
1 1⁄2 cups peas (if frozen run under water to thaw) 1⁄2 cup toasted sliced almonds

Instructions

1. Heat a deep skillet or wok over medium heat for about 1 minute. Add oil and heat for 1 minute.
2. Add green onions and ginger. Sauté for 5 minutes.
3. Add broccoli, green beans, carrots, and garlic. Stir fry for 8-10 minutes
4. Add greens and toss for about 2 minutes or until greens are wilted.
5. Stir in water chestnuts, brown rice, soy sauce, peas and almonds.
6. Serve as complete meal
Tip: Serve this dish as a complete main dish along with a side of sliced fruit such as oranges, pineapple or mango. This is also a great recipe to double and then use the leftovers for lunch. Merely heat in the microwave or eat at room temperature.


 

A few extras

COCONUT DATE BARS

Ingredients

1/3 cup slivered almonds
1/2 cup flaked coconut
10 pitted dates, or to taste 1/4 cup cashews, or to taste 1 teaspoon coconut oil

Instructions

Prep 10mins// Ready 40 mins
Blend almonds and coconut in a food processor; add dates and pulse until combined. Add cashews and coconut oil; pulse until mixture is thick and
sticks together. Transfer to a sheet of waxed paper; form into a square, folding sides of waxed paper over the top. Refrigerate until solid, at least 30 minutes.


 

ADDICTIVE SWEET POTATO SNACK BURRITOS
*serves 12**

Ingredients:

1 Tbsp vegetable oil
1 onion, chopped
4 cloves garlic, minced
6 cups canned kidney beans, drained 2 cups water
3 tsp chilli powder
4 tsp prepared mustard
2 tsp ground cumin
1 pinch cayenne pepper, or to taste
3 tbsp soy sauce
4 cups mashed cooked sweet potatoes
12 (10 inch) whole wheat flour tortillas, warmed

Instructions:

Preheat oven to 350 degrees F (175 degrees C).
Heat oil in a medium pan and saute onion and garlic until soft.
Mash beans into the onion mixture. Gradually stir in water; heat until warm, 2 to 3 minutes. Remove from heat and stir in the soy sauce, chili powder, mustard, cumin, and cayenne pepper. Divide bean mixture and mashed sweet potatoes evenly between the tortillas. Fold tortillas burrito-style around the fillings and place on a
baking sheet. Bake in the preheated oven until warmed through, about 12 minutes.


 

GREEN POWER MOJITO SMOOTHIE
*serves 4**

Ingredients

3 cups ice cubes, or as desired
2 cups baby spinach leaves, or to taste 1 (7 ounce)large cup fresh pineapple 1/2 cup water, or to taste
1 banana, broken into chunks
1 orange, peeled and segmented
10 fresh mint leaves, or more to taste 1 lemon, juiced
1 lime, juiced **blend and serve**


 

Struggling without cheese?? Why not try…

CASHEW RICOTTA CHEESE

Ingredients

1 1/2 cups raw cashews, soaked
1/2 cup water
juice of 1 large lemon or 1 tablespoon apple cider vinegar
1 garlic clove
Dash of onion powder
Himalayan sea salt & cracked pepper, to taste

Instructions

Soak the cashews for at least 2 hours in a bowl of water, covering the cashews about 2 – 3 inches of water as they will swell up.
Drain cashews and place all remaining ingredients into a blender or food processor, process until creamy stopping to scrape down the sides every few minutes. Taste for flavours adding any additional ingredients. Some like a salty ricotta so feel free to add as much salt as you want.

Store in an air tight container in the refrigerator for an hour or two, this will stiffen the mixture a bit. You can also prepare your dish straight away without refrigeration if needed. Refrigeration will thicken the mixture a bit. If it becomes too thick, add a tad of water and mix well.
Makes approx. 2 cups. Stores in refrigerator for up to a week.
**top on whole wheat crackers or rice cakes with tomato and avocado, YUM!


 

Snack ideas

Rice cakes// with peanut butter and raisins
Almonds
Dried fruit including apricots
Apples dipped in nut butter
Sliced fruit
Veggies with dip
Popped popcorn
Trail mix with nuts, raisins, sunflower seeds, coconut pieces and dried fruit
Fruit kabobs
Frozen fruit including grapes, blueberries, strawberries and bananas Whole wheat crackers* with nut butter
Hummus with flat bread*