The Daniel Fast

Prepare for your

Daniel Fast

During the Daniel Fast you will not consume

any sugar or sweeteners of any kind, nor will
you have any caffeine or artificial chemicals.
Many people experience a physical detox dur-
ing the first few days of the fast including
headaches, fatigue, leg cramps and other
typical symptoms.
In those days I, Daniel, was
You can reduce these effects by weaning
mourning three full weeks. I ate
yourself from these foods before the fast no pleasant food, no meat or
begins and also by drinking at least 1/2 gal-
wine came into my mouth, nor
lon of filtered water each day before, during
and after the fasting period. did I anoint myself at all, till
Anytime you have concern about symptoms three whole weeks were fulfilled.
you may experience, be sure to contact your Daniel 10:2, 3
health professional. Fasting should never be
harmful to the body!

The Daniel Fast

For more information, lots of recipes, and

answers to frequently asked questions, visit
the Daniel Fast Blog at:

http://DanielFast.wordpress.com The Daniel Fast Guidelines

Use this guide when preparing menus, choosing
recipes and shopping for your Daniel Fast meals.
 The Daniel Fast sprouts, squashes, sweet potatoes, tomatoes, turnips,
watercress, yams, zucchini, veggie burgers are an option
All leavened bread including Ezekiel Bread (it
contains yeast and honey) and baked goods.
Food List if you are not allergic to soy.
All refined and processed foods products including
All whole grains, including but not limited to whole wheat, but not limited to artificial flavorings, food additives,
brown rice, millet, quinoa, oats, barley, grits, whole wheat chemicals, white rice, white flour, and foods that
The Daniel Fast is a very healthy way to eat and is full
pasta, whole wheat tortillas, rice cakes and popcorn. contain artificial preservatives.
of nutritious and healthy foods. However, if you have
special dietary needs, you should consult your health All nuts and seeds, including but not limited to sunflower All deep fried foods including but not limited to potato
professional before you start this fast. You can then seeds, cashews, peanuts, sesame. Also nut butters chips, French fries, corn chips.
modify the fast to meet your specific health needs. including peanut butter.
All solid fats including shortening, margarine, lard and
All legumes. These can be canned or dried. Legumes foods high in fat.
include but are not limited to dried beans, pinto beans,
Foods to include during the Daniel Fast Beverages including but not limited to coffee, tea,
split peas, lentils, black eyed peas, kidney beans, black
herbal teas, carbonated beverages, energy drinks,
All fruits. These can be fresh, frozen, dried, juiced or beans, cannellini beans, white beans.
and alcohol.
canned. Fruits include but are not limited to apples,
All quality oils including but not limited to olive, canola,
apricots, bananas, blackberries, blueberries, When you shop for food remember to READ THE
grape seed, peanut, and sesame.
boysenberries, cantaloupe, cherries, cranberries, figs, LABELS to make sure the only ingredients in
grapefruit, grapes, guava, honeydew melon, kiwi, Beverages: spring water, distilled water or other pure packaged foods are suitable for the Daniel Fast. You
lemons, limes, mangoes, nectarines, oranges, waters. will want to be especially aware of chemicals, dairy
papayas, peaches, pears, pineapples, plums, prunes, products and sweeteners - all of which are not
Other: tofu, soy products, vinegar, seasonings, salt, herbs
raisins, raspberries, strawberries, tangelos, allowed on the Daniel Fast.
and spices.
tangerines, watermelon

All vegetables. These can be fresh, frozen, dried,

Foods to avoid on the Daniel Fast
juiced or canned. Vegetables include but are not
limited to artichokes, asparagus, beets, broccoli, All meat and animal products including but not limited to
Brussels sprouts, cabbage, carrots, cauliflower, celery, beef, lamb, pork, poultry, and fish.
The Daniel Fast
chili peppers, collard greens, corn, cucumbers, All dairy products including but not limited to milk, cheese,
eggplant, garlic, ginger root, kale, leeks, lettuce, cream, butter, and eggs.
For more information, lots of recipes, and
mushrooms, mustard greens, okra, onions, parsley, answers to frequently asked questions, visit the
All sweeteners including but not limited to sugar, raw
potatoes, radishes, rutabagas, scallions, spinach, Daniel Fast Blog at:
sugar, honey, syrups, molasses, and cane juice.
http://DanielFast.wordpress.com
 DANIELFASTFOODLIST

PleasemakesuretoREADTHELABELwhenpurchasingpackaged,cannedorbottledfoods.Theyshould
besugarͲfreeandchemicalͲfree.Keepthisinmindasyoureviewthislistofacceptablefoods.

FoodstoincludeinyourdietduringtheDanielFast

Allfruits.Thesecanbefresh,frozen,dried,juicedorcanned.Fruitsincludebutarenotlimitedtoapples,
apricots,bananas,blackberries,blueberries,boysenberries,cantaloupe,cherries,cranberries,figs,
grapefruit,grapes,guava,honeydewmelon,kiwi,lemons,limes,mangoes,nectarines,oranges,papayas,
peaches,pears,pineapples,plums,prunes,raisins,raspberries,strawberries,tangelos,tangerines,
watermelon

Allvegetables.Thesecanbefresh,frozen,dried,juicedorcanned.Vegetablesincludebutarenot
limitedtoartichokes,asparagus,beets,broccoli,Brusselssprouts,cabbage,carrots,cauliflower,celery,
chilipeppers,collardgreens,corn,cucumbers,eggplant,garlic,gingerroot,kale,leeks,lettuce,
mushrooms,mustardgreens,okra,onions,parsley,potatoes,radishes,rutabagas,scallions,spinach,
sprouts,squashes,sweetpotatoes,tomatoes,turnips,watercress,yams,zucchini,veggieburgersarean
optionifyouarenotallergictosoy.

Allwholegrains,includingbutnotlimitedtowholewheat,brownrice,millet,quinoa,oats,barley,grits,
wholewheatpasta,wholewheattortillas,ricecakesandpopcorn.

Allnutsandseeds,includingbutnotlimitedtosunflowerseeds,cashews,peanuts,sesame.Alsonut
buttersincludingpeanutbutter.

Alllegumes.Thesecanbecannedordried.Legumesincludebutarenotlimitedtodriedbeans,pinto
beans,splitpeas,lentils,blackeyedpeas,kidneybeans,blackbeans,cannellinibeans,whitebeans.

Allqualityoilsincludingbutnotlimitedtoolive,canola,grapeseed,peanut,andsesame.

Beverages:springwater,distilledwaterorotherpurewaters.

Other:tofu,soyproducts,vinegar,seasonings,salt,herbsandspices.

FoodstoavoidontheDanielFast

Allmeatandanimalproductsincludingbutnotlimitedtobeef,lamb,pork,poultry,andfish.

Alldairyproductsincludingbutnotlimitedtomilk,cheese,cream,butter,andeggs.
Allsweetenersincludingbutnotlimitedtosugar,rawsugar,honey,syrups,molasses,andcanejuice.

AllleavenedbreadincludingEzekielBread(itcontainsyeastandhoney)andbakedgoods.

Allrefinedandprocessedfoodproductsincludingbutnotlimitedtoartificialflavorings,foodadditives,
chemicals,whiterice,whiteflour,andfoodsthatcontainartificialpreservatives.

Alldeepfriedfoodsincludingbutnotlimitedtopotatochips,Frenchfries,cornchips.

Allsolidfatsincludingshortening,margarine,lardandfoodshighinfat.

Beveragesincludingbutnotlimitedtocoffee,tea,herbalteas,carbonatedbeverages,energydrinks,
andalcohol.

Remember,READTHELABELS!
Food Preparation

You will quickly find that most of the prepared meals you find in grocery stores contain ingredients that are not acceptable for the
Daniel Fast. Consequently, you will need to prepare most of your meals from scratch!

Meal preparation can take more time during the Daniel Fast, but you can also adopt some habits to streamline this essential part of
your fasting experiences.

Meal Planning - Plan all of your meals for one week. Make sure you have all the ingredients you need along with snack foods!

Set a Cook Day - I frequently use Saturday as the day when I plan all my meals for the coming week and then cook several meals in
advance. I make pots of soup, vegetable chili, chapatis and many other dishes. This saves me hours of time and lots of frustration in
the coming week, plus it's fun!

Salad Prep - I wash and trim all my salad ingredients as soon as I get home from the grocery store. I then store each item in a
container for easy use later in the week. I can make a lovely salad in less than a minute because all the ingredients are already
prepared!
M eal Planning Wor ksheet
Use this sheet to plan your meals. Keep in mind that this is a spiritual fast, not just changing your
eating habits. Simplicity and moderation are in order.

Day B reakfast L unch Dinner Snacks

____________

         
 
 
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Daniel-Fast.com By Susan Gregory

 FAQ

What is the Daniel Fast? It's a biblically based partial fast based on two accounts of the Prophet Daniel's fasting experiences (seed
Daniel 1 and 10) and typical Jewish fasting principles. The Daniel Fast eating plan is similar to a vegan diet with additional
restrictions. See the Daniel Fast Food List for a more complete outline of foods to include and foods to avoid.

Why are fruits and grains allowed when the Bible says Daniel ate only vegetables and drank water? The early translations
(including KJV) use the word pulse instead of vegetables. That word is rightly translated as "foods grown from seed." Therefore, the
Daniel Fast includes fruits, vegetables and whole grains.

Can I take medications during the Daniel Fast? If you have health issues, you should always talk with your health professional
before starting the Daniel Fast or any other major change in your diet. Fasting should never bring harm to the body, so medications
should be continued.

Are supplements okay to take during the Daniel Fast? Yes, but read the label to make sure they are of good quality and that the
ingredients comply with the Daniel Fast Guidelines.

Why can't I have herbal tea on the Daniel Fast? This is a common question! The reason that no tea is allowed is because the
only beverage on the Daniel Fast is water (see Daniel 1). This is based on the prophet's fasting practice in Daniel 1 where he and
his companions ate only pulse (food grown from seed) and drank only water. Tea is not water and therefore is not allowed on the
Daniel Fast.

Can I have honey on the Daniel Fast? It's natural with no preservatives. No sweeteners are allowed on the Daniel Fast. This is
based on Daniel's fast recorded in Daniel 10 where he ate no meat and consumed no precious foods. So even though honey is
natural and free of chemicals, it would be considered a "precious food" and therefore not allowed during the Daniel Fast.

I am pregnant. Can I still engage in the Daniel Fast? First, you will want to contact your doctor and explain that the Daniel Fast is
a vegan diet with additional restrictions (leavened breads, caffeine, alcohol, sweeteners and chemicals).

Generally, pregnant and nursing mothers follow the Daniel Fast guidelines, but add enough chicken or fish to meet the additional
protein demands.

What about marital relations during the Daniel Fast? The Bible does speak of husbands and wives abstaining from sexual
relations during fasts. However, this is to be a mutual agreement by both the husband and wife. Many couples do refrain from sex
while fasting and find their relationship strengthened as they intentionally express love for one another in other ways.

So, abstaining from sex during the Daniel Fast is not required, however it is an opportunity to experience growth in your marriage
and in your relationship with the Lord.

Are there ever situations when I should "pause" from the fast? Yes, there are times when it would be appropriate to briefly
pause from the fast, but do so after consulting with the Holy Spirit. For example, last year when I was fasting I visited my son and his
wife who live about 120 miles from me. My son is adopted from Ethiopia and three years ago he returned to Ethiopia and while there
married a lovely woman. They now live in Seattle.

During my visit, she had prepared a very special Ethiopian meal for me (parents are very honored in Ethiopia) with lamb. I quickly
consulted the Holy Spirit who showed me the way of love for her would be for me to pause my fast. She followed the meal with an
Ethiopian Coffee Ceremony, again an act of honor toward me. I felt the freedom to engage in both the meal and coffee ceremony
and then returned to my fast the next day. It was the loving thing to do . . .

How much food can I have on the Daniel Fast? The Scriptures don't really state an amount of food that can be consumed.
However, I do encourage people to keep in mind that this is a fast (restricting food for a spiritual purpose). With that in mind, eating
no more than three moderate meals and two small snacks would be appropriate.

Can I eat food during the daylight hours? Many fasts begin at sunrise and end at sunset. However, the Daniel Fast does not
require this modification to our eating patterns. If you choose to add this step to your fast, then that would still be okay, but it is not a
required step for the Daniel Fast.

How do you know what Daniel really ate? I don't! That's why the fast isbased on the fasting experiences recorded in Daniel 1 and
Daniel 10. If you want to "eat as Daniel ate," then I encourage to research what that could have been. But my guess is that you will
soon realize that you can't be sure. That's why the fast is only based and modeled after Daniel 1, Daniel 10 and typical Jewish
fasting principles.

Can I have (fill in the blank)? You can have all foods that include ingredients that comply with the Daniel Fast approved food lists.
READ THE LABEL on any prepared or packaged foods to make sure all of the ingredients comply. Even foods marked as "natural"
my still contain sweetener or other foods that are not allowed on the fast.

What foods can I eat straight from the grocery store? You will quickly learn that most of the prepared foods found in grocery
stores include sweeteners, chemicals or other ingredients that are not allowed on Daniel Fast. That's why most meals are made
from scratch and the reason I've written two eCookbooks and included a cookbook in the new paperback edition.

What if I want to do the Daniel Fast for dietary reasons and not spiritual purposes?

The definition of fasting is to restrict food for a spiritual purpose. Using the Daniel Fast eating plan for strictly health purposes would
be a Daniel Diet rather than a fast. Many people do use the Daniel Fast eating plan to improve their health and for weight loss.

What about gum and breath mints?

I have yet to find either gum or breath mints that don't have sweeteners or chemicals included in the ingredients. So alternatives like
mint leaves, parsley, whole cloves and cinnamon sticks can be used. Also, adding lemon slices to your water will freshen your
mouth. You will also find that eating a plant-based diet produces a "sweeter" breath than eating meats and animal products.
 BREAKFAST

AppleandOatPorridge

Ingredients:

4cupswater

1½cupsoatbran(notoatmeal)

1largeappleͲpeeled/coredandchoppedintoverysmallpieces

1/3cupraisins

½teaspoongroundcarawayseeds

½teaspooncinnamon

½teaspoonsalt

Soymilkforserving(optional)

Preparation:

1.Ina2quartssaucepanoverhighheat,bringthewatertoaboil.Stirintheoatbranandallowwater
toreturntoaboil.

2.ReduceheattolowandcookfortwominutesͲstirringoften.

3.Aftertwominutes,turnoffheat.Stirintheapple,raisins,andspices.Letstanduntilapplepieces
softenͲabout5minutesͲstirringoccasionally.

4.Dividehotcerealevenlyamong4bowls.Servewiththesoymilkifdesired.

Yield:4servings

DanielFastRecipes©bySusanGregory˜˜Allrightsreserved˜˜DanielͲFast.com


PotatoandGreenOnionFrittata

(Thisrecipetakessometime,butit’’sagreatbreakfastmealforweekendsontheDanielFast.Youwill
needablenderorfoodprocessor;plusabakingdish.)

Preheattheovento350°F.

1/4cupoliveoil

1onion,finelychopped

4Ͳ5greenonions,choppedwiththegreenandwhitepartsseparated

4clovesgarlic,minced

2mediumpotatoes,shredded(or2cupsoffrozenshreddedpotatoes)

2tsp.salt,divided

1/2tsp.pepper,divided

2lb.firmtofu

2Ͳ3Tbsp.soysauce,totaste

Preparation:

1.Inalargeskillet,heattheoliveoilovermediumheat.Addtheonionandthewhitepartofthegreen
onionsandsautéfor2to3minutes.

2.Addthegarlicandheatforanother30seconds.

3.IncreasetheheattomediumͲhighandaddthepotatoes,1tsp.ofthesalt,and1/4tsp.ofthepepper.
Cookfor10to15minutes,flippingthepotatoesregularlyuntiltheyarewellͲbrowned.

4.Blendtheremainingsaltandpepper,thetofu,andsoysauceinafoodprocessoruntiltheyare
creamy.

5.Pourcreamymixtureandthegreenpartofthegreenonionsoverthefriedpotatoesandmix.Pour
thismixtureintoalarge,oiledpieortartpan.

6.Bakefor30to40minutesoruntilthecenterisfirm.Allowthefrittatatocoolfor10minutesthen
invertontoaservingplate.

Yield:4Servings

DanielFastRecipes©bySusanGregory˜˜Allrightsreserved˜˜DanielͲFast.com
TofuBreakfastScramble

Tofuisagreatsourceofprotein.Inthisrecipe,thetofuwillpickupthefreshflavorsfromthe
vegetables.Thisrecipeisperfectforalittleketchup,butmostbrandshavesugarinthem.Sousinga
littletomatopasteisagreataddition.

Ingredients:

1boxfirmtofu

1zucchini,dicedsmall

1tomato,diced

½onion,diced

1redbellpepper,diced

2greenonions,finelysliced

1tablespoonfreshcilantro,minced

1clovegarlic,minced

Saltandpeppertotaste

Tomatopasteifdesired

Preparation:

1.Spraypanwith100%oliveoilspray

2.Addallingredientsandfryuntilvegetablesaresoftandreadytoeat.

3.Saltandpeppertotaste

4.Servewithtomatopaste

Tip:Youcanaddlotsofdifferentvegetablestothisrecipeincludingbroccoli,carrots,andmushrooms.

DanielFastRecipes©bySusanGregory˜˜Allrightsreserved˜˜DanielͲFast.com
 MAINCOURSES

BeanandRiceCasserole

Beansandricecombinetomakeacompleteprotein.Sothiscasseroleservesasanexcellentsourceof
proteinduringtheDanielFast.

Preheatovento375

Ingredients:

1mediumonion,chopped

2cupuncookedbrownrice

1canredkidneybeans(151/4Ͳ19oz),drainedandrinsed

1canblackbeans(151/4Ͳ19oz),drainedandrinsed

1cangarbanzobeans(151/4Ͳ19oz),drainedandrinsed

1canstewedtomatoes(141/2Ͳ16oz),drained

1canchoppedmildchilies(4oz),drained

10ouncesfrozengreenpeas,thawedbyplacingunderrunningwater

1cupfrozencorn,thawedbyplacingunderrunningwater

Preparation:

1.Ina5ͲqtDutchovenovermediumhighheat,sautéonioninliquidofyourchoice(balsamicvinegar,
oliveoil,water)untiltender,stirringoccasionally.

2.Addrice;cookwhilestirringuntilparchedandslightlyopaque.

3.Addbeans,tomatoes,chiliesand31/2cupsofwatertoriceandonioninDutchovenandbring
mixturetoboil.

4.Covertightlyplaceinoven,bakinguntilriceistenderandliquidisabsorbed(around1hourforbrown
rice).

5.Addpeasandcorn,adjustseasonings,andreturntoovenuntilheatedthrough.

Yield:fourservings
TheserecipesareallfromtheDanielFastCookbooksavailableatDanielͲFast.comTheserecipesareall
fromtheDanielFastCookbooksavailableatDanielͲFast.com


StirFryVegetableswithBrownRice

Youwillenduphavingacouplemealsthatyoureallyenjoyandyouwillmakeoverandoveragain
duringyourfast.Thisrecipewilllikelybeoneofthem!Notonlyisitveryappetizinginitscolorful
presentation,butitisfillingandtasty.Changetherecipetoyourownlikingandwithwhatyouhave
available,butdon’’tskimponthevegetablesasthat’’swhatmakesthisrecipeuniqueandsatisfying.

Ingredients:

1tablespoonsesameoil

3greenonions,finelychopped

3tablespoonsfreshginger,minced

4cupsfreshbroccoli,chopped

½poundfreshgreenbeans,chopped

2carrots,peeledandslicedondiagonal

2clovesgarlic,minced

4cupsgreens,chopped(kale,bokchoy,spinach,collards,etc)

1canslicedwaterchestnuts,drained

3cupscookedbrownrice

2tablespoonssoysauce

1½cupspeas(iffrozenrununderwatertothaw)

½cuptoastedslicedalmonds

Preparation:

1.Heatadeepskilletorwokovermediumheatforabout1minute.Addoilandheatfor1minute.

2.Addgreenonionsandginger.Sautéfor5minutes.

3.Addbroccoli,greenbeans,carrots,andgarlic.Stirfryfor8Ͳ10minutes.

4.Addgreensandtossforabout2minutesoruntilgreensarewilted.

5.Stirinwaterchestnuts,brownrice,soysauce,peasandalmonds.

6.Serveascompletemeal.

Yield:fourservings
Tip:Servethisdishasacompletemaindishalongwithasideofslicedfruitsuchasoranges,pineapple
ormango.Thisisalsoagreatrecipetodoubleandthenusetheleftoversforlunch.Merelyheatinthe
microwaveoreatatroomtemperature.
BeanCurryandRice

Thisisaneasyrecipeandyoucanadjustthespicestoyourliking.Youmightalsoconsideradding
mushroom,carrotsorothervegetables.

Ingredients:

2tablespoonsoliveoil

1largewhiteonion,chopped

1/2cupdrylentils

2clovesgarlic,minced

3tablespoonscurrypowder

1teaspoongroundcumin

1pinchcayennepepper

1cancrushedtomatoes(28ounce)

1cangarbanzobeans,drainedandrinsed(15ounce)

1cankidneybeans,drainedandrinsed(8ounce)

1/2cupraisins

saltandpeppertotaste

8cupscookedbrownrice

Preparation:

1.Preparethebrownriceaccordingtopackagedirectionssoyouhaveenoughfor8servings.

2.Heattheoilinalargepotovermediumheat,andcooktheonionuntiltender.

3.Mixinthelentilsandgarlic,andseasonwithcurrypowder,cumin,andcayennepepper.Cookandstir
2minutes.

4.Stirinthetomatoes,garbanzobeans,kidneybeans,andraisins.Seasonwithsaltandpepper.

5.Reduceheattolow,andsimmeratleast1hour,stirringoccasionally.

Yield:eightservings

TheserecipesareallfromtheDanielFastCookbooksavailableatDanielͲFast.com
 FLATBREAD

TheserecipesareallfromtheDanielFastCookbooksavailableatwww.DanielͲFast.com

ChapattisorIndianFlatBread

Chapattisaresimilartotortillas,butmadewithnobakingpowder.Theyareeasytomakeandkeepwell
ifstoredinanairͲtightcontainer.ChapattisarecommoninSoutheastAsiaandthroughoutAfrica.

Ingredients:

2½cupsfinewholewheatflour(youcanusuallyfindthisinthenaturalfoodssectionofthe
supermarketorwiththebulkfoods)

2cupswater(orenoughtomakeasoftdough)

1pinchsalt

Preparation:

1.Mixflourandsaltinalargemixingbowl.

2.Makeaholeinflourandusingyourhand,mixinwatertomakesoftdough.

3.Kneadforfiveminutes,returntothebowl,coverwithwetclothandrefrigerateforanhour.

4.Heatacastironskilletovermediumhighheatuntilveryhot.

5.Rollout1/2ahandfulofdoughintoaflatroundshapeandplaceinpan,cookingfor1minuteoneach
side.

6.Onceturned,pressgentlywithatowel,untilbrown.

7.Repeatuntilalldoughisused.

Yield:About10chapattis
HomemadeCrackers

Makingcrackersisquick,easyandfun.Theycanbemadewithvariousseasoningsandmanydifferent
kindsofgrain.Trycornmealwithchilipowder,ryewithcarawayordillseeds,orwholewheatwithgarlic
powder.

Experiment!Ifmadefromcornmeal,buckwheatorothernonͲglutengrains,theycansafelybeeatenby
glutenͲintolerantindividuals.ThisrecipemakesasemiͲcrisp,densecracker.

Preheatovento400°

Ingredients

1¼cupswholewheatflour,divided(rye,buckwheatorcornmealcanbesubstituted)

½teaspoonsalt

2tablespoonscanolaoiloroliveoil;moreasneeded

4tablespoonswater;addmoreasneeded

1teaspoonseasoningsuchasdriedherbs,chilipowder,garlicpowder,onionpowder,etc.(optional)

1.Usingafoodprocessortomix1cupoftheflour,½teaspoonsaltandoil.

2.Add3tablespoonswaterandmixwell.Graduallyaddmorewater,mixingaftereachaddition,until
mixtureformsacompactball.Ifitseemstoostickytohandle,addmoreflour.

3.Sprinkleyourworksurface(orabakingsheetͲsizedpieceofparchmentpaper)withsomeofthe
remainingflourthenpressandrollthedoughtoabout1/8thinchthickness,tryingtogetitfairly
uniform.Ifthedoughistoodrytorollout,returnittothefoodprocessorandaddalittlemorewater.If
necessarytopreventsticking,dustyourhandsandtherollingpinwithalittlemoreflour.

4.PlacetherolledͲoutdoughonabakingsheetdustedwithalittleflourorcornmeal(ifyou'veused
parchmentpaper,transferdoughandpapertobakingsheet)

5.Bakefor10Ͳ15minutes,untillightbrown.

6.Coolandbreakintopieces.Ifmakingseveralbatches,mixanotherwhilethefirstonebakes.Youcan
reͲusetheparchmentpaperseveraltimes.

Yield:Makesaboutapoundofcrackers
 SALADS

SouthwestCornandBlackBeanSalad

Thisbean,cornandnutsinthissaladcombinetocreate19gramsofproteinperserving.Thisisavery
flavorfulsaladandeasytomakeahead.

Ingredients:

1½cupscornkernels(freshorfrozen)

1/3cuppinenuts

1/4cuplimejuice

2tablespoonsextraͲvirginoliveoil

1/4cupchoppedfreshcilantro

2(14.5ounce)cansblackbeans,rinsed

2cupsshreddedredcabbage

1largetomato,diced

1/2cupmincedredonion

Preparation:

1.PlacepinenutsinasmalldryskilletovermediumͲlowheatandcook,stirring,untilfragrantandlightly
browned,2to4minutes.

2.Whisklimejuice,oil,cilantro,saltandpepperinalargebowl.Addthecorn,pinenuts,beans,
cabbage,tomatoandonion;tosstocoat.Refrigerateuntilreadytoserve.

3.Freshlygroundpepperandsalttotastejustbeforeserving.

Yield:fourservings

TheserecipesareallfromtheDanielFastCookbooksavailableatDanielͲFast.com
SimpleOrangeandRedOnionSalad

Drizzledwithatangydressing,thisappealingsaladmakesacolorfulandtastyalternativetotheusual
tossedsalad.Plus,youcanassembleitinminutes

Ingredients:

••4cupstornromaine

••2mediumnaveloranges,peeledandsectioned

••1smallredonion,slicedandseparatedintorings

••1/4cupoliveoil

••3tablespoonsredwinevinegar

••1/4teaspoonsalt

••1/8teaspoonpepper

Directions:

Onaservingplatter,arrangetheromaine,orangesandonion.InajarwithatightͲfittinglid,combinethe
remainingingredients;shakewell.Drizzleoversalad;serveimmediately.

Yield:4servings.


BeautifulGreenSalad

Thisisabasicgreensaladwithalittle““zip””toit.

Ingredients:

8cupsbabyspinachleaves

1/2mediumredonion,slicedandseparatedintorings

1cucumber,seedsremovedandcutinto½””chunks

1sweetorange,slicedintosectionsortriangles

11/2cupsnaturallysweeteneddriedcranberries

1cuproastedslicedalmonds

1cupbalsamicvinaigrettesaladdressing,ortotaste

Preparation:

1.Placeservingsofspinachontosaladplates.Topwithredonion,cucumberchunks,orangeslices,
cranberries,andslicedalmondsinthatorder.

2.Drizzledressingovereachsalad.

Yield:6servings

TheserecipesareallfromtheDanielFastCookbooksavailableatDanielͲFast.com
SaladDressings

Manysaladdressingscallforsugarorhoney.IhavechosentoexcludethoseinthisJournal,however
manypeopleontheDanielFastincludehoneyintheirlistofacceptablefoods.It’’suptoyou!Moresalad
dressingrecipesareavailableonTheDanielFastweblog.

LemonOliveOilDressing

Ыcupfreshlemonjuice(1largeor1½smalllemons)

¾cupoliveoil(orsometimesImixcanolaandolive)

1Ͳ2tablespoonstamarisoysauce

2largeclovesgarlic,crushed

Freshgroundblackpeppertotaste

Shakeallingredientsinabottle.Tosswithfreshsaladgreens.Storeleftoverdressingintherefrigerator.

TofuMayonnaise

4ouncestofu

1/3cupoliveoil

2tablespoonslemonjuice

2teaspoonsDijonmustard

1teaspoongratedlemonrind

SaltandpepperͲͲtotaste

Pureethetofuwith1/4cupofwater,oil,lemonjuiceandmustarduntilsmooth.Addgratedlemonrind
andseasonwithsaltandpepper.

Youcanadd4Ͳ6garliccloves,mashedwith1/2teaspoonsalt,tothemixturetomakegarlicmayonnaise.
Youcanexperimentwithusinglessoil,ormoretofu,accordingtoyourtaste.Youcanalsoaddfinely
choppedwhiteonionorscalliontozipitup.

ServingSize:Justunder1cupoffinishedmayo

TheserecipesareallfromtheDanielFastCookbooksavailableatDanielͲFast.com
 SNACKS

SnacksfortheDanielFast

TohaveasuccessfulDanielFast,it’’sagoodideatohaveseveralsnackfoodsavailableforthosetimes
whenyou““needalittlesomething.””Isuggestyoustilltakesnacksin““servings,””soyoudon’’tovereaton
thesesometimeshighͲcaloriefoods.

™™Ricecakes,justplainoldcrunchypatties

™™Ricecakeswithpeanutbutterandraisins

™™Almonds

™™Driedfruitincludingapricots

™™Applesdippedinnutbutter

™™Slicedfruit

™™Veggieswithdip

™™Poppedpopcorn

™™Trailmixwithnuts,raisins,sunflowerseeds,coconutpiecesanddriedfruit

™™Fruitkabobs

™™Frozenfruitincludinggrapes,blueberries,strawberriesandbananas

™™Wholewheatcrackers*withnutbutter

™™Hummuswithflatbread*

TheserecipesareallfromtheDanielFastCookbooksavailableatDanielͲFast.com
 SOUPSANDSTEWS

GardenVegetableSoup

Thisrecipecallsforfreshvegetables,butsubstitutewithfrozenvarietiesiftheyarenotavailable.Bythe
way,testsshowthatfrozenvegetablesactuallyretainmoreoftheirvitaminsandmineralsbecausethey
arefrozensosoonafterharvesting.

Ingredients:

4tablespoonsoliveoil

2cupschoppedleeks,whitepartonly(fromapproximately3mediumleeks)

2tablespoonsfinelymincedgarlic

KosherSalt

2cupscarrots,peeledandchoppedintorounds(approximately2medium)

2cupspeeledanddicedpotatoes

2cupsfreshgreenbeans,brokenorcutinto3/4Ͳinchpieces

2quartsvegetablebroth

4cupspeeled,seeded,andchoppedtomatoes

2earscorn,kernelsremoved

1/2teaspoonfreshlygroundblackpepper

1/4cuppacked,choppedfreshparsleyleaves

1Ͳ2teaspoonsfreshlysqueezedlemonjuice

Preparation:

1.Heattheoliveoilinlarge,heavyͲbottomedstockpotovermediumͲlowheat.Oncehot,addtheleeks,
garlic,andapinchofsaltandsweatuntiltheybegintosoften,approximately7to8minutes.

2.Addthecarrots,potatoes,andgreenbeansandcontinuetocookfor4to5moreminutes,stirring
occasionally.

3.Addthestock,increasetheheattohigh,andbringtoasimmer.

4.Oncesimmering,addthetomatoes,cornkernels,andpepper.Reducetheheattolow,cover,and
cookuntilthevegetablesareforktender,approximately25to30minutes.

5.Removefromheatandaddtheparsleyandlemonjuice.Season,totaste,withkoshersalt.Serve
immediately.

Yield:6servings
GreekVegetableStew

TheOrthodoxGreeksenterpartialfastsaspartoftheirreligiouspractices.Thisrecipeisonethat’’s
handeddownandcommonamongGreekfamilies.

Ingredients:

2tablespoonsoil

2onions,chopped

1poundgreenstringbeans,brokeninhalf

1packagefrozenorfreshspinach

4cupswater

6zucchini,chunked

4yellowsquash,chunked

2cupsceleryleaves

4tomatoes,quartered

1teaspoonsalt

8sliceslemon

1tablespoondriedoregano

3tablespoonsfreshbasil

2cloveschoppedgarlic

2tablespoonslemonjuice

Preparation:

1.Lightlybrownonionsinahotdryskilletin2tablespoonsoil.

2.Addoreganoandgarlic,cook1minute.

3.Add4cupswaterandtomatoes.Cook10minutes.

4.Addremainingingredients.Cookcoveredfor40minutes,stirringoccasionally.

5.Servewithalemonsliceineachbowl.

Yield:eightservings
RedBeanSoup

Beansaresorichinvitaminsandprotein.Plustheyareexcellentforourdigestivesystems!Servethis
soupwithafreshvegetableplateandbeandiporanicegreensalad.

Ingredients:

1tablespoonoliveoil

1½cupschoppedyellowonions

¼cupchoppedgreenbellpeppers

1tablespoonmincedgarlic

4bayleaves

2cupsdriedredkidneybeans,soakedovernight

1tablespoonSpecialSeasoning,(recipefollowsonnextpage)

2quartsvegetablestock

1teaspoonsalt

3tablespoonschoppedparsley

1cupdicedcarrots

1½cupscookedlongͲgrainbrownrice,warm

6tablespoonschoppedgreenonions

Preparation:

1.Heattheoilinalargeheavypotoverhighheat.Addtheonions,bellpeppers,garlic,andbayleaves,
andcook,stirring,for2minutes.

2.Addthebeansandcookfor2minutes.

3.AddtheSpecialSeasoningandstock,stirwell,andbringtoaboil.Reducetheheattomediumand
cookfor11/2hours,untilbeansaretender,stirringoccasionally.

4.Addthesaltandparsley,coverthepot,andcookfor15minutes.Discardthebayleaves.Remove1
cupofbeansfromthepotandreserve.

5.WithahandͲheldimmersionblender,orinbatchesinafoodprocessor,pureetheredbeans.Addthe
reservedbeans,andstirwell.

6.Toserve,ladleagenerouscupofthesoupintoeachof6bowls.

7.Topeachservingwith1/4cupofthericeand1tablespoonofgreenonions.

Yield:sixservings
SpecialSeasoning

Thisseasoningisgreatforsoupsandtosprinkleoversalads.Youcanalsowhisktheseasoningwithextra
virginoliveoiltospiceupasimplegreensalad.

Ingredients:

2½tablespoonspaprika

2tablespoonssalt

2tablespoonsgarlicpowder

1tablespoonblackpepper

1tablespoononionpowder

1tablespooncayennepepper

1tablespoondriedleaforegano

1tablespoondriedthyme

Preparation:

1.Placeallingredientsintoasmallbowl.

2.Thoroughlymixwithawhisk.

3.StoreyourSpecialSeasoninginanairtightjarorcontainer.

Yield:about2/3cup

Tip:Playaroundwiththisrecipeandmakeityourveryownfamilyspice!
 DANIELFASTRESOURCES

BOOKS

DanielFastbySusanGregory(ISBN9781414334134)$13.99@FamilyChristianStores

TheDanielFastCookbook(AvailableontheDanielFastwebsite)$8.95

WEBSITES

www.danielfast.wordpress.com

www.DanielͲFast.com

www.danielfastresearch.com

OTHER

YoucanfindrecipesmadeonlyfromDanielFastFriendlyingredientsintheDanielFastCookbook––
VersionII