PC Daniel Fast Cookbook - The People Church · 2021. 1. 4. · Look for Asian, Latin, and East...

ThePeopleChurchDanielFastCookbook2020

2Unlessotherwisenoted,recipesarefromDanielFastCookbooksavailableatDaniel-Fast.com

DANIELFASTTheBookofDanielChapter1and10

FOODGUIDELINES:OnlyfruitsandvegetablesOnlywaterforbeverages:NOtea,coffee,pop,milk,andjuiceNosweetenersNobreads,yeastorbakingpowderNoartificialorprocessedfoodsorchemicalsNofriedfoods,mayuseoliveoilforsautéingorroastingvegetablesAskGodwhatthepurposeofthefastis…whatareaofyourlifedoesHewanttoworkon?Whatcharacterflawneedsimprovement?Whatsinneedstobebroken?WhatdoesGodwanttoshowyouaboutHischaracter?WeputourSpiritinchargeofourfleshduringafast.Whenourfleshisactingoutwithacraving,wetakecontrolofitwithourspirit(justasaparenttakescontrolofarebelliouschild.)Fastingisalwayscoupledwithaspiritualgoal.Soduringthistimeoffastingyou’llwanttofocusonprayer,studyandmeditation.You’veprobablyheardpeoplesay,“I’mnotgoingtofastfood,I’mgoingtofasttelevisioninstead.”Thetruthisfastingisalwaysaboutrestrictingfoodforaspiritualpurpose.TheHebrewwordforfastmeans“tocoverthemouth.”AndtheGreekwordforfastmeansto“abstainfromfood.”Sofastingisalwaysaboutrestrictingfoodandyoucannotrealizethesupernaturalbenefitsoffastingwithoutrestrictingfood.Thinkaboutgoingtoagolfcourseandwalkall18holesofthecourse,butyouneverhitaball.Didyougolf?No,youhadanicewalkbutyouwerenotgolfing.Similarly,youcanabstainfromtelevision,computer,orsomeotheractivitybutyouarenotfasting.Ityouwanttofulfillthewaysofourfaithbyprayerandfastingthenyouwillneedtorestrictfoodfromyourbody.Abstainingfromotherhabitsmaybeagoodthingtodo,butfastingisalwaysaboutfood!

Thisisafast,soplanonthreesmallmealsandtwosnacksdaily.Drinkallthewateryouwant!Halfagallonadayisrecommended.Encourageyourchildrentoparticipate.Theywillgrowandlearnasmuchasyou!AsktheHolySpirittohelpyoudothis.Wedon’tdothisinourownstrength!RememberthepromiseinPhilippians4:13“Icandoeverythingthroughhimwhogivesmestrength.

FoodstoincludeinyourdietduringtheDanielFast:Allfruits:thesecanbefresh,frozen,dried,juicedorcanned(watchforaddedsugar).Apples Coconuts Limes PineapplesApricots Cranberries Mangoes PlumsAvocados Dates Melons PrunesBananas Figs Mulberry RaisinsBerries Grapefruit Nectarines RaspberriesBlackberries Grapes Oats StrawberriesBlueberries Grenadine Olives TangelosBoysenberries Guava Oranges TangerinesBreadfruit Honeydewmelons Papayas WatermelonCantaloupe Kiwi Peaches Cherries Lemons PearsVegetables:Thesecanbefresh,frozen,dried,juicedorcanned(watchsaltcontent).Artichokes CollardGreens MustardGreens SproutsAsparagus Corn Okra SquashesBeets Cucumbers Onions SweetPotatoesBroccoli Eggplant Parsley TomatoesBrusselSprouts Garlic Peppers TurnipsCabbage GingerRoot Potatoes WatercressCarrots Kale Radishes YamsCauliflower Leeks Rutabagas ZucchiniCelery Lettuce Scallions ChiliPeppers Mushrooms SpinachLegumes:Driedbeans Blackeyedpeas Beans PeasBlackBeans GreenBeans LentilsCannellini Greenpeas LupinsPintoBeans Kidneybeans WhiteSplitpeas Peanuts(includesnaturalpeanutbutter)SeedsAllnuts(raw,unsalted) Cashews SesameSprouts Walnuts AlmondsGroundFlax NaturalAlmondbutter SunflowerWholeGrains:WholeWheat Rolledoats WholewheattortillasBrownRice PlainRiceCakes PlainOatmeal(notinstant)Millet Barley Popcorn(seerecipeinFAQ’s)Quinoa Grits(nobutter) Oats Whole-wheatpasta

Liquids:Water Herbal(caffeinefree)tea Unsweetenedsoymilk 100%fruit/vegetablejuice(noaddedsugar)Other:Tofu soyproducts smallamountsofoliveoilSpices herbs smallamountsofhoneySmallamountsofseasaltSmallamountsofEzekielbreadFoodstoavoidontheDanielFast:Allanimalproductsincludingallmeat,poultry,fishWhitericeWhitebreadAlldeepfriedfoodsCaffeineCoffee(includingdecafbecauseitcontainssmallamountofcaffeine)CarbonatedbeveragesEnergydrinksFoodscontainingpreservatives,additivesRefinedfoodsProcessedfoodsFoodadditivesRefinedsugarSugarsubstitutesRawsugarSyrupsMolassesCanejuiceWhiteflourMargarineShorteningHighfatproductsButterAllleavenedbreadBakedgoodsAlldairyMilkCheeseYogurtCreamEggsAlcoholMayonnaise

PreparationfortheDanielFastFirst,havetherightkindsoffoodsinthehousethatyoucaneatfortheDanielFast.Also,planyourmenusandpreparethefoodssotheyareavailabletoyou.Second,youmightwanttogetridoforatleastputawayfoodsthataretempting.KindoflikethebiblicalaccountsofJewishwomenastheypreparedforthePassoverbycleaningtheirhousesfromtoptobottomandremovedallyeastfromtheirhomes.ManyJewsengageinthissamepracticetodaywhentheyprepareforPassover.Third,plantimetopreparemeals,astheywilllikelytakelongerthanwhenyouarenotfasting.Mostofthemealsyoupreparefromscratchsincetherearesofewpreparedproductsthatdon’thavechemicalsinthem.Assuch,youwillwanttosetasideenoughtimetoprepareyourmeals,notonlyforthoseyouwillhaveathome,butalsothoseyouwillhaveatworkorwhenyouaretraveling.

1. Youwillprobablyneedtocookavastmajorityofyourmeals“fromscratch.”Thatisbecausesomanyofthepreparedfoodsincludesugarandchemicals,whicharebothno-nosontheDanielFast.

2. READTHELABELS.Youwilllikelybeamazed,andmaybeevenabitdiscouragedasyourtrytofindpreparedfoodsthataresugar-freeandchemical-free.Andthisiswhypoint#1saysyouwilllikelyprepareyourmealsfromscratch.

3. Usefrozenvegetables.Obviously,youwillincreaseyouruseofvegetablesontheDanielFast.Thegoodnewsisthatthevegetablesfoundinthefrozenfoodcasesareusuallytotallyfreefromanychemicalsandtheyaremorenutritiousthanmostvegetablesfoundintheproducesection(thatisbecausefruitsandvegetableslosetheirvitaminsandmineralsthelongertheyareseparatedfromtheirvineorbranch.(Wow–there’saspiritualtruthinthatstatement.)Whenthefoodsareflashfrozenwithinonlyafewhoursfromharvesting,theyretainmoreoftheirfoodvalue.Frozenfruitsandvegetablesarealso“readytogo.”Theyarewashed,trimmed,slicedanddicedandreadyforyoutodoyourcreativeworkonthemtomakethemevenbetter!

4. Generally,ifafoodisafruitorvegetableandfreefromsugarorchemicals,itisokayfortheDanielFast.MakesureyoureviewtheDanielFastfoodlistandthenmakeacall.

5. Beans,riceandtofuaregreatsourcesofprotein.TheDanielFastisagreattimetofindnewrecipesthatmaybecomefamilyfavorites.TherearemillionsofpeopleintheworldwhoeatfoodsconsistentwiththeDanielfastastheircorediet.LookforAsian,Latin,andEastIndianrecipesandyouwillmanyareappropriatefortheDanielFastwithjustafewvariations.

CommonFAQ’sWhataboutpreparedfoods?Readthelabelsofallpreparedfoods.RemembertheDanielFastissugar-freeandchemical-free.So,ifyouuseanycannedfruits,vegetables,packagedfoods,orpreparedsaucesyoumustreadthelabeltobeawareofjustwhatisinthere.Whataboutpasta?Makesurethelabelsayswholegrainpastawithnoadditives(watchforsugar).Wholegrainpastaoffers7gramsofproteinperserving(3/4cupofdriedpasta).Iknowitsaysraw,unsaltednuts,butwhataboutroastednuts?Thegoalwouldbetosticktoraw,unsaltednuts.Butthesearehardertofindsoinapinchjustmakesureyougetplainroasted,unsaltednutswithnopreservatives.HowdoIgetenoughproteininmydietwhileonthefast?Thefollowingareprotein-richfoodsthatareallowedontheDanielFast:almonds,sunflowerseeds,lentils,quinoa,brownrice,splitpeas,wholegrains,andtofu.Whatkindofpeanutbutterisallowed?Anaturalpeanutbutterwithnoadditives.Watchforsugarsincludingmolasses.Smucker’screamynaturalpeanutbutterhasnothingbutpeanuts.Whataboutpopcorn?Cornislistedinthevegetablestoeatlist.Youcanuseapotonthestove…hereisarecipe:

1. Puttwotbsp.ofoliveoilinthebottomofalargepot.2. Addenoughpopcorntocoverthebottomofthepan.3. Turnheattomediumhigh.Lookforthefirstpopcornkerneltopop.4. Putthelidonthepot.Usingpotholdersshakethepotovertheburner.5. Continueshakinguntilyounolongerhearkernelspopping.Removefromheat.

HowcanIidentifywholegrainfoods?Typically,iftheingredientlists“wholewheat”,“rolledoats”,or“wholecorn”asthefirstingredient,theproductisawholegrainfood.Anotherwaytoidentifywholegrainsinthefoodsyoueatistolookinthenutritionalfactsinformationandcheckifthefooditemcontainsdietaryfiber.Ifitcontainsasignificantamount,itmostlikelycontainswholegrains.“Wheatflour”isnotawholegrainandthereforedoesnotindicateawholegrainproduct.Whataboutsaladdressing?Oliveoilandlemonareanoption.DoIneedtoeatorganicfoodswhileonthefast?No,butitissuggestedbecauseorganicfoodsareproducedwithouttheuseoffeedorfertilizerofplantoranimaloriginandwithoutemploymentofchemicalformulatedfertilizers,growthstimulants,antibioticsorpesticides.

WherecanIgoouttoeat?Well,wethinkyoucangoanywhereandordercautiously,askinglotsofquestionstothewaitstaff,knowingaheadoftimethatyoumaybeorderingasaladwitholiveoilandabakedpotatowithnoextras.Whataboutbread?WearerecommendingtheEzekielbreadfoundinthefreezersectionofyourgrocery/healthfoodstore.HowmuchcanIeat?Aslongastheyaretheappropriatefoods,wearerecommendingeatinguntilsatisfiedwithnolimits.

BREAKFASTS

BakedOatmeal(RecipefromTheUltimateGuidetoDanielFastcookbookbyKristenFeola,submittedbyBethJones)

Ingredients:1½ C.oldfashionedrolledoats1½ C.unsweetenedalmondmilk½ C.unsweetenedapplesauce¼ C.choppeddriedapricots¼ C.choppeddatesorraisins¼ C.choppedpecansorwalnuts½ t.cinnamon½ t.saltPreparation:Preheatovento350degrees.Putallingredientsinalargebowlandstirwell.Transfertoan8x8inchbakingdishthathasbeenlightlyrubbedwitholiveoil.Pouroatmealmixtureintodishandbake45-50minutesoruntilslightlybrownedandcrispyontop.RecipeNotes:

• Makesagreatafternoonsnack.• Thisrecipecanbedoubledandbakedina9x13inchcasseroledish.

AppleandOatPorridgeIngredients:4 cupsofwater1½ cupsoatbran(notoatmeal)1 largeapple–peeled/coredandchoppedintoverysmallpieces1/3 cupraisins½ teaspoongroundcarawayseeds½ teaspooncinnamon½ teaspoonsalt Soymilkforserving(optional)Preparation:1. Ina2-quartsaucepanoverhighheat,bringthewatertoaboil.Stirintheoatbranandallowwatertoreturntoaboil.

2. Reduceheattolowandcookfortwominutes–stirringoften.3. Aftertwominutes,turnoffheat.Stirintheapple,raisins,andspices.Letstanduntilapplepiecessoften–about5minutes–stirringoccasionally.

4. Dividehotcerealevenlyamong4bowls.Servewithsoymilkifdesired.Yield: 4servings

PotatoandGreenOnionFrittataThisrecipetakessometime,butit’sagreatbreakfastmealforweekendsontheDanielFast.Youwillneedablenderorfoodprocessorplusabakingdish.Preheattheovento350degreesIngredients:¼cupoliveoil1onion,finelychopped4-5greenonions,choppedwiththegreenandwhitepartsseparated4clovesgarlic,minced2mediumpotatoes,shredded(ortwocupsoffrozenshreddedpotatoes)2tsp.salt,divided½tsp.pepper,divided2lb.firmtofu2-3tbsp.soysaucetotastePreparation:1. Inalargeskillet,heattheoliveoilmediumheat.Addtheonionandthewhitepartofthegreenonionsandsautéfor2to3minutes.

2. Addthegarlicandheatforanother30seconds3. Increasetheheattomedium-highandaddthepotatoes,1tsp.ofthesaltand¼tsp.orthepepper.Cookfor10-15minutes,flippingthepotatoesregularlyuntiltheyarewellbrowned.

4. Blendtheremainingsaltandpepper,thetofuandsoysauceinafoodprocessoruntiltheyarecreamy.

5. Pourcreamymixtureandthegreenpartofthegreenonionsoverthefriedpotatoesandmix.Pourthismixtureintoalarge,oiledpieortartpan.

6. Bakefor30to40minutesuntilthecenterisfirm.Allowthefrittatatocoolfor10minutestheninvertontoasinglepan.

Yield:4servings

3IngredientNoBakePeanutButterOatSquares(SubmittedbyJodiKrause)

• Author:Cookies&Cups• PrepTime:5min• CookTime:5min• TotalTime:10min• Yield:20squares1x• Category:Snack• Method:Stovetop• Cuisine:American

Description:

Thesesimple3IngredientNoBakePeanutButterOatSquarescanbethrowntogetherinminutes.Useallnatural/organicingredients,ifyouprefer,forahealthierversion!Eitherway,thisenergybarrecipeissoeasyanddelicious,andthebestsnackordessert.

Ingredients:

• 1cuppeanutbutter• 1/2cuphoney• 3cupsrolledoats

Instructions:

1. Linea9×9panwithfoil.Spraylightlywithnon-stickspray.2. Meltthepeanutbutterandhoneytogetheruntilsmooth,eitherinthemicrowaveorstovetop.Combinemixturewithoats.

3. Pressintopreparedpan.Placeinrefrigeratoruntilset.Cutintosquares.

Notes:

Iliketostoremineintherefrigeratorbecausetheycangetabitsoft.

2MinAppleSnack

Apple–cutintothickslices.Cutoutthecenter.Applesareagreatsourceoffiber,VitaminsA,Candpotassium.Andtheyaresweet!Peanutbutter(oryournut-freeequivalent,evencreamcheeseworks).

Asourceoffatisessentialforgrowingbodiestodigestthevitaminstheyeat!

Proteinforlong-termenergy.

CoconutandRaisins.Theseareafuntreattosprinkleontop.

SimpleveganbreakfasthashwithrussetpotatoesandsweetpotatoesPrepTime15minutesCookTime45minutesTotalTime1hour

Ingredients For the Potatoes:

• 3mediumrussetpotatoes,peeledanddiced• 1largesweetpotato,peeledanddiced• 1tablespoononionpowder• 1tablespoongarlicpowder• 1teaspoondriedthyme• 2teaspoonsseasalt• 1teaspoonpepper• 1/4cupoliveoil

For the skillet mixture:

• 1mediumonion,diced• 5clovesofgarlic,finelydicedorminced• 1teaspoonoliveoil• Sprinkleofseasalt&pepper

Instructions 1. Combinedicedpotatoeswithspicesand1/4cupofoliveoil;mixwell.Bakeina

glasscasseroledishat450degreesfor40-50minutes,checkingandstirringever20minutes,untilcrispy

2. Useaspatulatounstickpotatoesfromthepaneachtimeyoustir3. Sauteeonion,garlic,1teaspoonofoliveoil,andasprinkleofseasaltandpepperina

skillet.Cookfor5-8minutes,oruntilbrowned4. Oncepotatoesarecrispy,removefromovenandstirinthegarlicandonionskillet

mixtureuntilcombined5. Servewithyourfavoriteveganbreakfastproteinorinaveganbreakfastburrito!

Nutrition Information:

Yield:

VeryBerrySmoothie

• Yield:1Serving1x• Category:Breakfast• Cuisine:DanielFast

Ingredients

• ½cupfrozenraspberries• ½cupfrozenblueberries• ½cuphotwater• ½cupunsweetenedsoyoralmondmilk• ¼cuppecansorwalnuts• ¼cuppumpkinseeds• 1tablespoonalmondbutter

Instructions

1. Placeallingredientsinthemixingcontainerintheorderaslistedabove.Thewarmwaterkeepsthefrozenfruitfrombecomingablocktoyourblender.Bytheway,IuseaMagicBullet,whichiseasytouseandquicktoclean.

2. Blenduntilsmooth.Thesmoothieisalittlegrainybecauseofthegroundnutsandseeds.Serveinaglasswithaspoon,asthesmoothieisthick.

Soups&Salads

SaladDressingsManysaladdressingscallforsugarorhoney.IhavechosentoexcludethoseinthisJournal;however,manypeopleontheDanielfastincludehoneyintheirlistofacceptablefoods.It’suptoyou!MoresaladdressingrecipesareavailableontheDanielFastWebsite,Daniel-fast.com.LemonOliveOilDressing1/3 cupfreshlemonjuice(1largeor1½smalllemon)¾ cupoliveoil(orsometimesImixcanolaandolive)1-2 tbsp.tamarisoysauce2 largeclovesgarlic,crushed FreshgroundblackpeppertotasteShakealltheingredientsinabottle.Tosswithfreshsaladgreens.Storeleftoverdressinginarefrigerator.TofuMayonnaise4 ouncestofu1/3 cupoliveoil2 tbsp.lemonjuice2 tsp.Dijonmustard1 tsp.gratedlemonrindSaltandpeppertotastePureethetofuwith¼cupofwater,oil,lemonjuiceandmustarduntilsmooth.Addgratedlemonrindandseasonwithsaltandpepper.Youcanadd4-6garliccloves,mashedwith½tsp.ofsalt,tothemixturetomakegarlicmayonnaise.Youcanexperimentwithusinglessoil,ormoretofu,accordingtoyourtaste.Youcanalsoaddfinelychoppedwhiteonionorscalliontozipitup.Servingsize:justunder1cupoffinishedmayo.

ItalianSaladDressing(RecipefromTheUltimateGuidetoDanielFastcookbookbyKristenFeola,submittedbyBethJones)Ingredients:½ C.extra-virginoliveoil2 T.freshlemonjuice1 clovegarlic,minced1 t.driedbasil½ t.driedoreganoflakes¼ t.saltPreparation:Placeallingredientsinablenderandmixtocombine.Refrigerateuntilchilled.RecipeNotes:

• ServewithQuinoaSalad,SpinachSalad,orWhiteBeanSalad.• Usewithanylettucesalad.• DrizzleoverTomatoSliceswithAvocadoandBasil.

AdaptableVeganPesto(SubmittedbyJodiKrause)

Irecommendthatyouuseafoodprocessorforthispesto.Youcanalsouseastickblender,addingtheherbsinbatches.Ifyoudon'thaveeitherofthese,orifyoufindyourselfwithsometimetokillorjustaparticulardesiretomakethebestpossiblepestotexture,I'veincludedinstructionsonhowtouseapestleandmortar.Theprocessislaboriousandslow,butachievesaconsistencyimpossibletoreplicatewithamotor.

Yield:Makes1cup/240ml

Preptime:10mins

Cooktime:0mins

Ingredients:

50g/1.75oz Oneof:almonds,pinenuts,cashews,walnutsorpistachios

100g/3.5oz/2-3tightlypackedcups

Oneof:basil,parsley,rocket(arugula),babyspinachormintleaves*

45ml/3tbsp. Lemonorlimejuice1medium Clovegarlic,crushedorfinelychopped1/4tsp.+moretotaste Finesalt90ml/⅓cup Extra-virginoliveoilorrapeseed(canola)oil

*Only50goftheseneeded

Process:

1. (Optional)drytoastthenutsinamediumfryingpan,overamedium-highheat,for5-10minutesuntiltoastedandfragrant.Keepyoureyeonthemandtossregularlysotheydon'tburn.

2. Putthechosenherb,nut,citrusjuice,garlicandsaltinafoodprocessor.Pulseuntilroughlyblended.Youcouldalsouseastickblenderorpestleandmortar,addingtheherbsinbatches.

3. Drizzletheoilinslowly,withthemotorrunning.4. Stoptoscrapedownthesides,pulseagain,thentasteandaddmoresaltifneeded.Transfertoanairtightcontainer.

CornBean&AvocadoSaladIngredients:LettuceMixtureRomaine&Spinach(chopandmixtogether)Salsa(stirtogether)Frozencorn–rinsedanddrainedBlackbeans–rinsedanddrained1greenonion–chopped1handfulcilantro1avocadocutintocubesHandfulbluecornchipsTopwithdressing(fortwosalads)2 tbsp.limejuice2 tbsp.oliveoil2 tbsp.redwinevinegar¾ tsp.cumin½ tsp.seasoningsalt

GardenVegetableSoup

Thisrecipecallsforfreshvegetables,butsubstitutewithfrozenvarietiesiftheyarenotavailable.Bytheway,testsshowthatfrozenvegetablesactuallyretainmoreoftheirvitaminsandmineralsbecausetheyarefrozensosoonafterharvesting.Ingredients:4 tbsp.oliveoil2 cupschoppedleaks(oronions),whitepartonly(fromapproximately3

mediumleaks)2 tbsp.finelymincedgarlic Salt2 cupsofcarrots,peeledandchoppedintorounds(approximately2

medium)2 cupspeeledanddicedpotatoes2 cupsfresh(orfrozen)greenbeans,brokenorcutinto¾inchpieces2 quartsvegetablebroth4 leanfireroastedtomatoes1 cupofcorn½ teaspoonfreshlygroundblackpepper¼ cuppacked,choppedfreshparsleyleaves1-2 teaspoonsfreshlysqueezedlemonjuice1 Tbsp.specialseasoningPreparation:1. Heattheoliveoilinalarge,heavy-bottomedstockpotovermedium-lowheat.Oncehot,addtheleeks,garlic,andapinchofsaltandsweatuntiltheybegintosoften,approximately7to8minutes.

2. Addthecarrots,potatoes,andgreenbeansandcontinuetocookfor4to5moreminutes,stirringoccasionally.

3. Addthestock,increasetheheattohighandbringtoasimmer.4. Oncesimmering,addthetomatoes,cornkernels,andpepper.Reducetheheattolow,coverandcookuntilallthevegetablesareforktender,approximately25-30minutes.

5. Removefromheatandaddtheparsleyandlemonjuice.Season,totaste,withkoshersalt.Serveimmediately.

Yield:6servings

GreekVegetableStewTheOrthodoxGreeksenterpartialfastsaspartofreligiouspractices.Thisrecipeisonethat’shandeddownandcommonamongGreekfamilies.Ingredients:2 tbsps.oliveoil2 onions,chopped1 poundgreenstringbeans,brokeninhalf1 packagefrozenorfreshspinach4 cupsofwater6 zucchini,chunked4 yellowsquash,chunked2 cupsceleryleaves4 tomatoesquartered1 tsp.salt8 slicesoflemon1 tbsp.driedoregano3 tbsp.freshbasil2 cloveschoppedgarlic2 tbsp.lemonjuicePreparation:1. Lightlybrownonionsinahotdryskilletin2tablespoonsoil2. Addoreganoandgarlic,cook1minute.3. Add4cupswaterandtomatoes.Cook10minutes.4. Addremainingingredients.Cookcoveredfor40minutes,stirring

occasionally.5. Servewithalemonsliceineachbowl.Yield:8servings

RedBeanSoupBeansaresorichinvitaminsandprotein.Plustheyareexcellentforourdigestivesystems!Servethissoupwithafreshvegetableplateandbeandiporanicegreensalad.Ingredients:1 tbsp.oliveoil1-½ cupschoppedyellowonions¼ cupchoppedgreenbellpeppers1 tbsp.mincedgarlic4 bayleaves2 cupsdriedredkidneybeans,soakedovernight1 tbsp.SpecialSeasoning(recipefollowsonnextpage)2 quartsvegetablestock1 tsp.salt3 tbsp.choppedparsley1 cupdicedcarrots1-½ cupscookedlong-grainbrownrice,warm6 tbsp.choppedgreenonionsPreparation:1. Heattheoilinalargepotoverhighheat.Addtheonions,bellpeppers,

garlic,andbayleaves,andcook,stirring,for2minutes.2. Addthebeansandcookfor2minutes.3. AddtheSpecialSeasoningandstock,stirwell,andbringtoaboil.

Reducetheheattomediumandcookfor1-½hours,untilbeansaretender,stirringoccasionally.

4. Addthesaltandparsley,coverthepot,andcookfor15minutes.Discardthebayleaves.Remove1cupofbeansfromthepotandreserve.

5. Withahandheldimmersionblender,orinbatchesinafoodprocessor,pureetheredbeans.Addthereservedbeansandstirwell.

6. Toserveladleagenerouscupofthesoupintoeachof6bowls.7. Topeachservingwith¼cupofthericeand1tbsp.ofgreenonions.Yield:6servings

ChunkyPotatoSoup(RecipefromTheUltimateGuidetoDanielFastcookbookbyKristenFeola,submittedbyBethJones)Ingredients:1 T.extra-virginoliveoil½ C.choppedonion1 C.choppedcarrots1 C.choppedcelery2 clovesgarlic,minced4 C.waterorvegetablebroth3 largerussetpotatoes,peeled,cubed(about5cups)1 bayleaf1 t.salt½ t.thyme1/8 t.pepper½ C.unsweetenedalmondmilk2 T.choppedfreshparsleyor1t.driedparsleyPreparation:Heatoliveoilinsaucepanovermediumheat.Cookonions,carrots,andceleryuntilvegetablesaresoftened.Stiringarlic,andcookfor30seconds,stirringconstantlysogarlicdoesn’tburn.Addwaterorbroth,potatoes,bayleaf,salt,thyme,andpepper.Bringtoaboil.Simmer,covered,for30minutesoruntilpotatoesaretender.Discardbayleaf.Addhalfofpotatomixturetoafoodprocessororblender,andprocessuntilsmooth.(Youmayneedtodothisin2batches,becausefillingyourprocessororblendermorethanhalffullcouldcausethehotsouptopopthelid.)Returntosaucepan.Stirinalmondmildandparsley.Cookuntilheatedthrough,andserve.RecipeNotes:

• Sprinkledicedgreenonionsontopofeachserving.• Makethisacreamysoupbyputtingthewholepotatomixtureintoafoodprocessororblender.

• Usericemilkorsoymildinsteadofalmondmilk.

Cinnamon-CuminLentilSoup(RecipefromTheUltimateGuidetoDanielFastcookbookbyKristenFeola,submittedbyBethJones)Ingredients:6 C.waterorvegetablebroth1 C.drylentils,sortedandrinsed1 (15oz.)canchickpeas,rinsedanddrained½ C.dicedcarrots½ C.dicedredonion½ t.cinnamon½ t.cumin¼ t.saltPreparation:Bringwaterorbrothtoaboil.Addlentils,chickpeas,carrots,onions,cinnamon,cumin,andsalt.Simmergentlywithlidtiltedfor30minutes,andserve.RecipeNotes:

• Tosortlentils,spreadtheminasinglelayeronan11x17inchbakingsheet.

Lookfordiscoloredandmisshapenbeans,anddiscardanyunwanteddebris.Placegoodlentilsintoacolanderandrinsethoroughlyusingcoldwater.

• Addcookedbrownorwildricetothesoup.• Pureehalfofthesoupbyputtingitinafoodprocessor.

TacoSoup(RecipefromTheUltimateGuidetoDanielFastcookbookbyKristenFeola,submittedbyBethJones)Ingredients:1 T.extra-virginoliveoil½ Cdicedonion4 C.waterorvegetablebroth1 (14.5oz.)candicedtomatoes,undrained1 (15oz.)canblackbeans,rinsedanddrained1 (15oz.)canpintobeans,rinsed,drained,andmashed1 (15oz.)cancornkernels,drained2 C.cookedpolentaor1/2C.drypolenta1 T.TacoSeasoning(p.98)1 t.salt1/8 t.pepper

TortillaChipsPreparation:Heatoliveoilinlargesaucepanovermediumheat.Cookonionsuntilsoftandtranslucent.Addwaterorbroth,tomatoes,blackbeans,mashedpintobeans,corn,polenta,TacoSeasoning,salt,andpepper.Heattoboiling.Reduceheat,andcook30minutes.ServewithTortillaChips.RecipeNotes:

• Substitute11/2C.brownriceforpolenta.• AddadollopofGuacamolewithaLittleKick.• Placecorninafoodprocessorandpulseafewtimesforacreamytexture.

• Usekidneybeansinsteadofblackbeansorpintobeans.

TomatoBasilSoup(RecipefromTheUltimateGuidetoDanielFastcookbookbyKristenFeola,submittedbyBethJones)Ingredients:½ T.extra-virginoliveoil½ C.choppedonion3 (14.5oz.)cansdicedtomatoes,undrained½ c.water1 clovegarlic,minced1 t.driedbasil1 t.salt1/8 t.pepper

Toastedpumpkinseeds(pepitas)(optionalforgarnish)Toastedrawsunflowerseeds(optionalforgarnish)

Preparation:Heatoliveoilinalarge,deepskilletovermediumheat.Addonions,andcookuntilsoftandtranslucent.Addtomatoes,water,garlic,basil,salt,andpepper.Cook20minutes.Placemixtureinafoodprocessororblender,andpureeuntildesiredconsistency.(Youmayneedtodothisin2batches,becausefillingyourprocessororblendermorethanhalffullcouldcausethehotsouptopopthelid.)Returntoskillet,andcook5-10minutes.Garnishwithtoastedpumpkinand/orsunflowerseeds,ifdesired.RecipeNotes:

• Substitute1/2C.choppedleeksfortheonions(lightgreenandwhitepartsonly).

SpecialSeasoningThisseasoningisgreatforsoupsandtosprinkleoversalads.Youcanalsowhisktheseasoningwithextravirginoliveoiltospiceupasimplegreensalad.Ingredients:2-½ tbsp.paprika2 tbsp.salt2 tbsp.garlicpowder2 tbsp.blackpepper1 tbsp.onionpowder1 tbsp.cayennepepper1 tbsp.driedleaforegano1 tbsp.driedthymePreparation:1. Placeallingredientsintoasmallbowl2. Thoroughlymixwithawhisk.3. Storeyourspecialseasoninginanairtightjarorcontainer.Yield: 2/3cupTip:Playaroundwiththisrecipeandmakeityourveryownfamilyspice!

SouthwestCornandBlackBeanSaladThebeans,cornandnutsinthissaladcombinetocreate19gramsofproteinperserving.Thisisaveryflavorfulsaladandeasytomakeahead.Ingredients:1-½ cupscornkernels(freshorfrozen)1/3 cuppinenuts¼ cuplimejuice2 tbsp.extra-virginoliveoil¼ cupchoppedfreshcilantro2 (14.5ounce)cansblackbeans,rinsed1 largetomato,diced2 cupsredcabbage½ cupmincedredonionsPreparation:1. Placepinenutsinasmalldryskilletovermedium-lowheatandcook,

stirring,untilfragrantandlightlybrowned,2to4minutes.2. Whisklimejuice,oil,cilantro,saltandpepperinalargebowl.Addthe

corn,pinenuts,beans,cabbage,tomatoandonion;tosstocoat.Refrigerateuntilreadytoserve.

3. Freshlygroundpepperandsalttotastejustbeforeserving.Yield:4servings

SimpleOrangeandRedOnionSaladDrizzledwithatangydressing,thisappealingsaladmakesacolorfulandtastyalternativetotheusualtossedsalad.Plus,youcanassembleitinminutes.Ingredients:4 cupstornromaine2 mediumnaveloranges,peeledandsectioned1 smallredonion,slicedandseparatedintorings¼ cupoliveoil3 tbsp.redwinevinegar¼ tsp.salt1/8 tsp.pepperDirections:Onaservingplatter,arrangetheromaine,orangesandonion.Inajarwithatight-fittinglidcombinetheremainingingredients;shakewell.Drizzleoversalad;serveimmediately.Yield:4servings

BeautifulGreenSaladThisisabasicgreensaladwithalittle“zip”toit.Ingredients:8 cupsbabyspinachleaves½ mediumredonion,slicedandseparatedintorings1 cucumber,seedsremovedandcutinto½”chunks1 sweetorange,slicedintosectionsortriangles1-½ cupsnaturallysweeteneddriedcranberries1 cuproastedslicedalmonds1 cupbalsamicvinaigrettesaladdressing,ortotastePreparation:1. Placeservingsofspinachontosaladplates.Topwithredonion, cucumberchunks,orangeslices,andslicedalmondsinthatorder.2. Drizzledressingovereachsalad.Yield:6servings

TacoSalad(RecipefromTheUltimateGuidetoDanielFastcookbookbyKristenFeola,submittedbyBethJones)Ingredients:1 (14.5oz.)cancornkernels,drained1 (15oz.)canpintobeans,drained¼ t.garlicpowder¼ t.salt1 T.extra-virginoliveoil½ C.dicedonion1 (15oz.)canblackbeans,rinsedanddrained½ T.TacoSeasoning(p.98)2 C.choppedromainelettuceoriceberglettuceToppings:Avocadoslices,dicedgreenonions,slicedblackolives,dicedtomatoes.Preparation:Preheatovento425degrees.Spreadcornkernelsoutinonelayeronalightlyoiled11x17inchbakingsheet.Bakefor20-25minutes,oruntilbrownedandslightlycrunchy.Whilecornisroasting,placepintobeansinasmallsaucepanovermediumheat.Addgarlicpowderandsalt.Cook10minutes,stirringoccasionally.Usingaforkorpotatomasher,mashbeansuntiltheyaretheconsistencyofrefriedbeans.Lowerheat,andcontinuetocookuntilsomeoftheliquidhasevaporatedandbeanshavethickened,about10minutesmore.Stirfrequentlytoavoidscaldingbeansonthebottomofthepan.Heatoliveoilinalargeskilletovermediumheatandaddonions.Cookuntilonionsaresoftandtranslucent.Addblackbeans,corn,andTacoSeasoning.Stirwelltocoatbeanswitholiveoilandseasonings.Reduceheattolowandkeepwarmuntilpintobeansaredone.Toserve,placeabout1/2C.lettuceonaplate,andtopwith1/4C.pintobeansandahelping1/2C.ofblack-bean-and-cornmixture.Adddesiredtoppingstosalad.

RecipeNotes:• ServewithTortillaChips.• Insteadofroastingthecornkernels,usethemstraightoutofthecan.• UseasfillinginWholeGrainTortillas.• Topeachservingwith2T.Salsa.

CreamyCoconutCornChowder(SubmittedbyDawnFrank)Ingredients:1 tbsp.oil1/2 onionfinelydiced3 clovesgarlicminced1 stickceleryfinelydiced1/4 tsp.chilipowder2 cupscorn1 cupvegetablestock1/2 cupcoconutmilk4 tbsp.freshparsleychoppedPreparation:1. Heattheoilinalargesaucepan,andaddtheonion,garlic,andcelery.

Cookoveramedium-lowheatfor5-10minutes,untilsoft.2. Addthechilipowderandcorn,andcookforafurtherminuteortwo

beforepouringinthevegetablestock.3. Useanimmersionblendertoroughlyblendthesoup-it'sbest

Ifyouleavesomepartschunky.Addthecoconutmilk,andbringtoagentlesimmer.Whenthesoupispipinghot,serveitwithplentyoffreshparsley.

easychessyvegetarian.com

WintersFarmersMarketSoup(SubmittedbyDawnFrank)ThisisafavoritethatwemadeatthestoreoftenandIloveitfortheDanielFast!AndisDELICIOUSleftover!Ingredients:2 cupsdrygreenlentils2 Tbsp.extravirginoliveoil1 mediumsizeorganicleek;whitepartonly,thinlysliced1 Tbsp.sweetpaprika1 Tbsp.chilipowder1 tsp.groundcumin2 bayleaves12 cupsVegetablebroth3 largetomatoescutintobitesizepieces3 cupsgreencabbage,roughlychopped1 acornsquash,peel,removeseedsandcutintosmallchunks1 bunchbabykale,removestemsandcutintobitesizepieces1⁄4 cupapplecidervinegar1 Tbsp.agavenectar2 garliccloves,mincedSeasalttotastePreparations:1. Soaklentilsinwaterfor4hoursorovernight.2. Drainandrinse3. Inalargesouppotsautéleeksfor5minutes.4. Addpaprika,chilipowder,cuminandbayleavesandstirtocombine5. Addapplecidervinegar,agave,andgarlicandadjustseasoningifneeded.Enjoy!onlyglutenfreerecipes.com

MainDishes

AntipastoPizzaPie(RecipefromTheUltimateGuidetoDanielFastcookbookbyKristenFeola,submittedbyBethJones)Ingredients:Crust:3 C.cookedbrownrice2 T.extra-virginoliveoil¼ C.oatflour(seeRecipeNotes)¼ t.garlicpowder¼ t.onionpowderSauce:1 (8oz.)cantomatosauce1 t.driedbasil1 t.driedoreganoflakes1 t.driedparsley¼ t.garlicpowderToppings:¼ C.choppedcannedartichokes,drained¼ C.choppedblackolives¼ C.choppedjarredroastedredbellpeppers,drained2 oz.extra-firmtofu,grated(about1/2C.)1 T.choppedfreshparsleyPreparation:Preheatovento400degrees.Mixrice,oliveoil,oatflour,garlicpowder,andonionpowderinalargebowl.Stirwell.Rubbottomandsidesofa9x2inchpieplatewitholiveoil.Pressriceevenlyoverbottomandupabout1”alongsidestomakethecrust.Bake8-10minutesoruntilriceislightlybrowned.Combinetomatosauce,basil,oregano,parsley,andgarlicpowderinasmallbowl.Spreadovercrust,andtopwithartichokes,olives,andpeppers.Sprinklegratedtofuandparsleyoverall.Bake10minutes.Letpierest5minutessoslicesstayintactwhenyouservethem.

RecipeNotes:• Makeyourownoatflourbyplacingold-fashionedrolledoatsinafoodprocessororblenderandprocessuntilfine(1C.old-fashionedoatswillyieldabout3/4C.groundoats).

• Ifyoudon’thaveagrater,useyourhandstocrumbletofuintosmallpieces.

• Othertoppingideasaredicedgreenpeppers,mushrooms,onions,spinach,andzucchini.

BlackBeanChiliBake(RecipefromTheUltimateGuidetoDanielFastcookbookbyKristenFeola,submittedbyBethJones)Ingredients:2 (15oz.)cansblackbeans,rinsedanddrained2 (8oz.)canstomatosauce2 C.cookedbrownrice1 (14.5oz.)cancornkernels,drained1 C.choppedjarredroastedredbellpeppers,drained(seeRecipeNotes)½ C.dicedonions1 T.chilipowderPreparation:Preheatovento350degrees.Putbeansinalargebowl,andmashuntilthey’reabouthalfcrushed.Addtomatosauce,rice,corn,peppers,onion,andchilipowder.Stirtocombine.Ruba9x13inchcasseroledishwitholiveoil,andplacemixtureinit.Bake20minutes,oruntilheatedthrough.RecipeNotes:

• ServealoneorasafillingforWholeGrainTortillas.• UseasadipwithTortillaChips.• Anotheroptionistoboilthepeppersinsteadofroastingthem.Simplyremovestemsandseeds,andcutintopieces.Placeinboilingwater,andcookfor5minutes.

• Additionaltoppingideasincludeavocadoslices,cherrytomatoes,greenonions,and/orblackolives.

ChipotleBlackBeanBurgers(RecipefromTheUltimateGuidetoDanielFastcookbookbyKristenFeola,submittedbyBethJones)Ingredients:1 (15oz.)canblackbeans,rinsedanddrained1 C.mashedcookedsweetpotatoes(about1largesweetpotato,peeled)¼ C.oatflour(seeRecipeNotes)½ T.driedparsley¼ t.chipotlechilipepperseasoning¼ t.garlicpowder¼ t.salt1/8 t.pepperPreparation:Preheatoventobroilsetting.Withapotatomasherorfork,mashblackbeansinalargebowl,leavingabout1/4ofthebeanswhole.Mixinsweetpotatoes,oatflour,parsley,chipotlechilipepperseasoning,garlicpowder,salt,andpepper.Scoopout1/3C.ofbeanmixture,andplaceonan11x17inchbakingsheetthathasbeenrubbedwitholiveoil.Flattenandshapeintoacirclewithspatula.Repeatwiththeremainingbeanmixturetomake6burgers.Broil4inchesfromheatabout7-8minutesoruntilgoldenbrown.Flipburgerscarefullywithspatula.Broil2-3moreminutes,andserve.RecipeNotes:

• SpreadburgerwithGuacamolewithaLittleKick.• Topwithtomatoslices,lettuce,and/oronions.• Makeyourownoatflourbyplacingold-fashionedrolledoatsinafoodprocessororblenderandprocessuntilfine(1C.old-fashionedoatswillyieldabout3/4C.groundoats).

Creamy(vegan!)ButternutSquashLinguinewithFriedSage(SubmittedbyJodiKrause)

Ingredients:

2 tablespoonsoliveoil1 tablespoonfinelychoppedfreshsage2 poundbutternutorkabochasquash,peeled,seeded,andcutintosmall1 /2-inchpieces(about3cups)

1 mediumyellowonion,chopped2 garliccloves,pressedorchopped1/8 teaspoonredpepperflakes(upto1/4teaspoonforspicierpastasauce)

SaltFreshlygroundblackpepper

2 cupsvegetablebroth12 ounceswholegrainlinguineorfettuccine

Optionaladditionalgarnishes:shavedParmesanorPecorinoand/orsmokedsalt

Instructions

1. Warmtheoilinalargeskilletovermediumheat.Oncetheoilisshimmering,addthesageandtosstocoat.Letthesagegetcrispybeforetransferringittoasmallbowl.Sprinkleitlightlywithsaltandsetthebowlaside.

2. Addthesquash,onion,garlicandredpepperflakestotheskillet.Seasonwithsaltandpepper.Cook,stirringoccasionally,untiltheonionistranslucent,about8to10minutes.Addthebroth.Bringthemixturetoaboil,thenreducetheheatandsimmeruntilthesquashissoftandtheliquidisreducedbyhalf,about15to20minutes.

3. Inthemeantime,bringalargepotofsaltedwatertoaboilandcookthepastauntilaldenteaccordingtopackagedirections,stirringoccasionally.Reserve1cupofthepastacookingwaterbeforedraining.

4. Oncethesquashmixtureisdonecooking,removeitfromtheheatandletitcoolslightly.Transferthecontentsofthepantoablender,butkeeptheskillethandy.Puréethemixtureuntilsmooth(bewareofhotsteam

escapingfromthetopoftheblender),andthenseasonwithsaltandpepperuntiltheflavorssing.

5. Inthereservedskillet,combinethepasta,squashpuréeand1/4cupcookingliquid.Cookovermediumheat,tossingandaddingmorepastacookingwaterasneeded,untilthesaucecoatsthepasta,about2minutes.Seasonwithmoresaltandpepperifnecessary.

6. Servethepastainindividualbowlstoppedwithfriedsage,moreblackpepper

EasyChickpeaCurrywithPotato(ChanaAlooCurry)(SubmittedbyJodiKrause)Thiscurryhasincredibleflavor,andisoneoftheeasiestrealcurriesbecauseyouwon'tneedtotrektothespecialtystoreforthespices,youcangeteverythingfromthesupermarket!Spicelevel:Medium(Note1)Ingredients:Spices:2 tbsp.currypowder(Note2)1 tsp.AllSpicepowder1 tsp.nutmegpowder(or1/2tsp.freshlygrated)1½ tsp.smokedpaprika(ornormalorsweet)2 tsp.driedthymeleaves(or3tsp.fresh)1 tsp.cuminpowder¾ tsp.cayennepepper1 tsp.whitepepper(or1/2tsp.blackpepper)

Curry3 tbsp.cookingoil(Iusedvegetable)2 largegarliccloves,minced1 largeonion,diced(brown,white,yellow)1½ cupspotatoes,cutinto1.2cm/1/2"cubes28oz./800g cannedchickpeas(2x14oz/400g),drained14oz./400g cannedcrushedtomatoes2 cups(500ml)vegetableorchickenbroth/stock2 scallion/shallotstems,sliced(green&whitepart)2 tbsp.freshparsley,finelychopped(Note4)

Salttotaste

Instructions

1. Heatoilinalargepotorverydeepskilletovermediumhighheat.2. Addonionandgarlic,cookfor3minutesuntilonionistranslucent.3. AddCurrySpicesandstirfor1minute.4. AddthepotatoesandstirtocoatintheSpices.Ifthespicesstarttosticktothebottomofthepot,addatinysplashofwater.

5. Addthechickpeas,tomatoesandvegetableorchickenbroth.Bringtosimmerthenturndowntheheattomediumandsimmerfor15minutes,oruntilthepotatoesarecookedandthesaucehasthickened.

6. Adjustsalttotaste,stirthroughscallions/shallotsandparsley.7. Servewithrice-basmatiwouldbeideal,orCoconutRiceifyouwanttoimpress.Togoallout,addsomeEasySoftFlatbreads!

1.Spiciness:Ifyouuseamildratherthansuperhotcurrypowder,thisrecipehasamediumlevelofcurrybecausethenthespicinessiscomingfromthecayenneandwhitepepper.Ifyouareconcernedaboutthespiciness,mixthespicestogetherwithoutthecayennepepper,thendoatastetestbeforeaddingintothepot.2.CurryPowder:Thiscanbemadewithanycurrypowderyouhave/want.I'vemadeitwithClivesofIndia,KeensandHoytsovertheyears(brandssoldatAustraliangrocerystores)aswellascurrypowdersfromIndianstores,andtheywereallgreat.Note:Currypowdersdifferinspiciness!OnlyuseHOTifyoucanhandletheheat!3.Spices:Becausetherearequiteanumberofspices,it'snottheendoftheworldifyouskiponeortwoofthem(exceptcurrypowder!).Itwon'ttastequitethesamebutstillreallygreat.Theonesthataren'tthatcritical(inisolation)are:nutmeg,thyme,cayenne,pepper,andAllSpice.4.Orcoriander/cilantro5.Storage-Keepsextremelywell,nothinginthisgoesoffquickly.Fridge5days(orlongerifyou'recomfortable!)freezesbrilliantlytoo.WhenI'minacurry,Ipartiallythawinthemicrowave(justtoloosenfromcontainer)thenfinishheatingthroughonthestove.Otherwise,canalsothawandreheatcompletelyinmicrowave.6.Source:ThisrecipeisslightlymodifiedfromtheCurryChannaandAloorecipefromImmaculateBites.Originalrecipecalledfor1scotchbonnetorhabaneropepper,finelychopped.I'vesimplifieditbyusingcayennepepperforspiciness-Ihonestlycan'ttellthedifference(I'vetriedbothways).Also,theoriginalrecipedidnotcallforcannedtomatoes.SomeTrinidadChanaAlooCurryrecipesdo.Iaddedittocreateaslightlythickersauce.

EasyEdamamespaghetti(SubmittedbyDawnFrank)Ingredients:1 BoxofEdamame1 pkg.ofcherrytomatoes2 clovesifgarlicthinlysliced

FreshbasilleavesPreparation:1. CookEdamameasdirected.Last5min.addin2freshbasilleavesand

thestems(Somuchflavorinthestems).2. Laytomatoesandgarlicinasinglelayeronacookiesheet.Drizzlewith

oliveoiloravocadooil,tossandbakeat425untiltomatoesareblistered.

3. Scooppastaoutandputindishandtossinthetomato/garlicmix.4. Drizzlealittleextraoilifdesiredandfreshchoppedbasil.5. Addsaltandpeppertotaste.Enjoy!

Mexicanricebowl(SubmittedbyDawnFrank)Hint:IalwaysliketokeepbrownriceinmyfridgeforquickeasyMealswiththeDanielFast)Ingredients:

BrownRice1 cupfrozencorn1 cantomatoes1 cangreenchilies1 canblackbeans

CilantroAvocado

Preparation:1. Cookriceasdirected.2. Addcookedrice,corn,tomatoes,greenchiliesandcanofdrainedblack

beanstoaskillet.Cooktillheatedthrough.3. Topwithfreshcilantroandavocado.4. Youcanalsotakethemixtureandstuffanavocado.

BeanandRiceCasserole

Beansandricecombinetomakeacompleteprotein.SothiscasseroleservesasanexcellentsourceofproteinduringtheDanielFast.Preheatovento375degreesIngredients:1 mediumonion,chopped2 cupsuncookedbrownrice1 canredkidneybeans(15¼-19oz.)drainedandrinsed1 canblackbeans(15¼-19oz.)drainedandrinsed1 cangarbanzobeans(15¼-19oz.)drainedandrinsed1 canstewedtomatoes(14½-16oz.)drained1 canRotel10 ouncesfrozengreenpeas,thawedbyplacingunderrunningwater1 cupfrozencorn,thawedbyplacingunderrunningwaterPreparation:1. Ina5quartDutchovenovermediumhighheat,sautéonioninliquidof

yourchoice(balsamicvinegar,oliveoil,water)untiltender,stirringoccasionally.

2. Addrice;cookwhilestirringuntilparchedandslightlyopaque3. Addbeans,tomatoes,chiliesand3½cupsofwatertoriceandonionin

Dutchovenandbringmixturetoboil.4. Covertightlyplaceinover,bakinguntilriceistenderandliquidis

absorbed(around1hourforbrownrice).5. Addpeasandcorn,adjustseasonings,andreturntooveruntilheated

through.Yield:4servings

MexicanRiceandBeans(RecipefromTheUltimateGuidetoDanielFastcookbookbyKristenFeola,submittedbyBethJones)Ingredients:1½ C.brownrice1 T.extra-virginoliveoil1 C.dicedredonion2 clovesgarlic,minced2½ C.water1 (10oz.)candicedtomatoesandgreenchilies,undrained1 t.cumin¼ t.cayennepepper1 (15oz.)canblackbeans,rinsedanddrained1 T.choppedfreshparsleyor1t.driedparsleyPreparation:Rinsericeinafinemeshsieveundercoldrunningwaterfor30seconds,swirlingthericearoundwithyourhand.Drain,andsetaside.Heatoliveoilinalargesaucepanovermediumheat.Addonionsandcookuntilsoftandtranslucent.Addgarlic,andcook30seconds.stirringconstantlysogarlicdoesn’tburn.Pourinwater,ricetomatoes.chilies,cumin,andcayennepepper.Heattoboiling.Reduceheatandcover.Simmer45-55minutesoruntilriceistenderandnearlyalloftheliquidisabsorbed.Addbeans,andstirwell.Cookanother8-10minutes.Addparsley,andserve.RecipeNotes:

• Thisrecipeisfairlyspicy;tocutdownontheheat,reducecayennepepperto1/8t.oreliminatecompletely.

RiceandCabbageCasserole(RecipefromTheUltimateGuidetoDanielFastcookbookbyKristenFeola,submittedbyBethJones)Ingredients:½ T.extra-virginoliveoil½ C.choppedonion2 clovesgarlic,minced1 C.choppedwhitebuttonmushrooms1 (15oz.)canblackbeans,rinsedanddrained2 (14.5oz.)cansdicedtomatoes,undrained2 T.choppedfreshparsley1 t.driedoreganoflakes1 t.salt1/8 t.pepper4 C.choppedgreencabbage1 C.cookedbrownorwildricePreparation:Mash1C.blackbeans,andsetaside.Heatoliveoilovermediumheatinalargeskillet.Addonions,andcookuntilsoftandtranslucent.Stiringarlic,mushrooms,mashedbeans,tomatoes,parsley,oregano,salt,andpepper.Reduceheattolow,andcook20minutes,stirringoccasionally.Preheatovento350degrees.Steamcabbage8-10minutesoruntilcrisptender(oraddcabbagetoboilingwater,andcook5-7minutes).Lightlyruba9x13inchbakingdishwitholiveoil,andcoverbottomofdishwithcookedcabbage.Placeremainingwholebeansandriceontopofcabbage.Pourtomatomixtureoverall.Bake20minutes.RecipeNotes:

• Add1C.dicedzucchini• Substitutecookedquinoaforthebrownrice.• Use1(14.5oz.)cantomatopureeand1/4C.waterinplaceofthedicedtomato.

Two-BeanBurger(RecipefromTheUltimateGuidetoDanielFastcookbookbyKristenFeola,submittedbyBethJones)Ingredients:1 t.extra-virginoliveoil2 T.choppedonion1 C.cannedblackbeans,rinsedanddrained1 C.cannedgreatnorthernbeans,rinsedanddrained2 T.flaxseedmeal1 t.garlicpowder¼ t.cumin¼ t.saltPreparation:Mashbeansinalargebowl,leavingabout1/4ofthebeanswhole,andsetaside.Heatoliveoilinalargeskilletovermediumheat.Addonions,andcookuntilsoftandtranslucent.Placeinabowlwithbeans,andaddflaxseedmeal,garlicpowder,cumin,andsalt.Returnskillettomediumheat,andaddateaspoonofoliveoil,ifneeded,topreventburgersfromsticking.Scoopoutabout1/3C.ofbeanmixtureforeachburger,andaddtoskillet.Flattenwithaspatula.Cook5minutes,oruntilbottomsarebrownedadslightlycrispy.Flip,andcookanother5minutes.RecipeNotes:

• Stirin1/4C.cookedbrownriceformoretexture.• SpreadburgerwithGuacamolewithaLittleKick.• Topwithtomatoslices,lettuce,and/oronions.• TrywithTacoSeasoningorchiliseasoninginsteadofusingcumin,garlicpowder,andsalt.

• Substitute2T.oatflourfortheflaxseedmeal.Makeyourownoatflourbyplacingold-fashionedrolledoatsinafoodprocessororblenderandprocessuntilfine(1/2C.old-fashionedoatswillyieldabout1/2C.groundoats).

PurpleStickyRicewithCashews(RecipefromTheUltimateGuidetoDanielFastcookbookbyKristenFeola,submittedbyBethJones)Ingredients:2 C.Thaiblackrice1 (14oz.)canunsweetenedcoconutmilk(about2C.)½ C.water½ t.salt1 T.extra-virginoliveoil1 C.thinlyslicedredonion,slicedpoletopole(seeRecipeNotes)1 C.cookedsweeppeas½ C.cashewhalvesandpieces,toasted1 T.sesameseedsPreparation:Rinsericeinafinemeshsieve,andplaceinalargesaucepan.Addcoconutmilk,water,andsalt.Stirtocombine.Cookovermedium-highheattobringtoaboil.Reduceheattolow,andcover.Cook20minutes.Stirwell.Coveragain,andcookandadditional15-20minutes.Nearlyalloftheliquidshouldbeabsorbed.Whilericeiscooking,heatoliveoilinasmallskilletovermediumtomedium-lowheat.Addonionsandstirtocoat.Cook20minutesoruntilonionsareslightlybrownedandcrispy,stirringfrequently.Addcookedpeasandcashewstorice,andstir.Placeamoundofriceoneachservingplate,andsprinklewithsesameseeds.Topwithonions.RecipeNotes:

• Add1C.cannedchickpeas,drained,toboosttheproteincontent.• Substitute1C.cutgreenbeansorchoppedbroccoliforpeas.• Tosliceanonionpoletopole,orintohalfrings,thinkoftheonionasaglobe.Trimrootend(southpole)andstemend(northpole).Peeloffouterlayers.Cutonioninhalffromnorthpoletosouthpole,makingaseriesofverticalslicesperpendiculartotheequatoroftheonion.

• Anotherwaytocookthisrecipeistosteamorboilthericeinwater.Addcookedrice,alongwithcoconutmilkandpeas,toonionsoncetheyhavebecomeslightlybrowned.Mixwell,andcook15

minutes,oruntilnearlymostofthecoconutmilkhasbeenabsorbed,stirringfrequently.

• MosthealthfoodstoresandsomelargesupermarketchainscarrybothThaiblackriceandcoconutmilk.

StuffedAcornSquash(RecipefromTheUltimateGuidetoDanielFastcookbookbyKristenFeola,submittedbyBethJones)Ingredients:2 acornsquash,unpeeled½ C.quinoa1½ C.unsweetenedapplejuiceorwater1 C.choppedapples,unpeeled1 t.groundcinnamon¼ t.groundcloves¼ t.groundnutmeg¼ C.choppedpecans¼ C.raisins¼ C.goldenraisinsPreparation:Preheatovento375degrees.Cutsquashinhalflengthwise,andscoopoutseeds.Placehalves,cutsidedown,inalargebakingdish.Pourinwateruntilit’sabout1/4inchdeep.Bake40minutes.Whilesquashiscooking,rinsequinoaundercoldrunningwaterinafinemeshsieveuntilwaterrunsclear.Transferquinoatoasmallsaucepan,andaddapplejuiceorwater,cinnamon,groundcloves,andnutmeg.heattoboiling.Reduceheattolow,andcover.Simmergentlywithlidtiltedfor20minutesoruntilnearlyalloftheliquidisabsorbed.Stirinpecansandraisins,andsetasideuntilsquashisdone.Removesquashfromoven,andturnhalvesover.Stuffeachsquashhalfwithabout1/2C.apple-quinoamixture.(Dependingonthesizeofthesquash,youmayhavesomemixtureleftover,whichmakesagreatsidedish.)Bake10minutes.RecipeNotes:

• Substitutebrownriceforthequinoa.• Use1/4C.choppeddatesand1/4C.choppeddriedapricotsinsteadoftheraisins.

• Sprinkleeachstuffedsquashhalfwithunsweetenedshreddedcoconutjustbeforeserving.

• Enjoyasawarmbreakfastordessert.

StirFryVegetableswithBrownRiceYouwillenduphavingacouplemealsthatyoureallyenjoyandyouwillmakethemoverandoveragainduringyourfast.Thisrecipewilllikelybeoneofthem.Notonlyisitveryappetizinginitscolorfulpresentation,butalsoitisfillingandtasty.Changetherecipetoyourownlikingandwithwhatyouhaveavailable,butdon’tskimponthevegetablesandthat’swhatmakesthisrecipeuniqueandsatisfying!Ingredients:1 tsp.sesameoil3 greenonions,finelychopped3 tbsp.freshginger,minced½ poundfreshgreenbeans,chopped2 carrots,peeledandslicedondiagonal2 clovesgarlic,minced4 cupsfreshbroccoli4 cupsgreen,chopped(kale,bokchoy,spinach,collards,etc)1 canslicedwaterchestnutsdrained3 cupscookedbrownrice2 tbsps.soysauce1½ cupspeas(iffrozenrununderwatertothaw)½ cuptoastedslicedalmondsPreparation:1. Heatadeepskilletorwokovermediumheatforabout1minute.Addoilandheatforoneminute.2. Addgreenonionsandginger.Sautéfor4minutes.3. Addbroccoli,greenbeans,carrotsandgarlic.Stir-fryfor8-10minutes.4. Addgreensandtossforabout2minutesoruntilgreensarewilted.5. Stirinwaterchestnuts,brownrice,soysauce,peasandalmonds.6. Serveascompletemeal.Yield:4servingsTip: Servethisdishasacompletemaindishalongwithasideofslicedfruitsuchasoranges,pineapples,ormango.Thisisalsoagreatrecipetodoubleandthenusetheleftoversforlunch.Merelyheatinthemicrowaveoreatatroomtemperature.

BeanCurryandRiceThisisaneasyrecipeandyoucanadjustthespicestoyourliking.Youmightalsoconsideraddingmushroom,carrotsorothervegetables.Ingredients:2 tbsp.oliveoil1 largewhiteonion,chopped½ cupdrylentils2 clovesgarlic,minced3 tbsp.currypowder1 tsp.groundcumin1 pinchcayennepepper1 cancrushedtomatoes(28oz.)1 cangarbanzobeans,drainedandrinsed(15oz.)1 cankidneybeans,drainedandrinsed(8oz.)½ cupraisins Saltandpeppertotaste8 cupscookedbrownricePreparation:1. Preparethebrownriceaccordingtopackagedirectionssoyouhave

enoughfor8servings.2. Heattheoilinalargepotovermediumheat,andcooktheonionuntil

tender.3. Mixinthelentilsandgarlic,andseasonwithcurrypowder,cumin,and

cayennepepper.Cookandstir2minutes.4. Stirinthetomatoes,garbanzobeans,kidneybeans,andraisins.Season

withsaltandpepper.5. Reduceheattolow,andsimmeratleast1hour,stirringoccasionally.

FLATBREADS&SNACKS

ChapattisorIndianFlatbreadChapattisaresimilartotortillas,butmadewithnobakingpowder.Theyareeasytomakeandkeepwellifstoredinanairtightcontainer.ChapattisarecommoninSoutheastAsiaandthroughoutAfrica.Ingredients:2½ cupswheatflour2 cupswater(orenoughtomakesoftdough)1 pinchsaltPreparation:1. Mixflourandsaltinalargemixingbowl.2. Makeaholeinflourandusingyourhand,mixwatertomakesoftdough.3. Kneadforfiveminutes,returntothebowl,coverwithwetclothand

refrigerateforanhour.4. Heatacastironskilletovermediumhighheatuntilveryhot.5. Rollout½ahandfulofdoughintoaflatroundshapeandplaceinpan,

cookingfor1minuteoneachside.6. Onceturnedpressgentlywithatowel,untilbrown.7. Repeatuntilalldoughisused.Yield:about10chapattis

HomemadeCrackersRecipeMakingcrackersisquick,easyandfun.Theycanbemadewithvariousseasoningsandmanydifferentkindsofgrain.Trycornmealwithchilipowder,ryewithcarawayordillseeds,orwholewheatwithgarlicpowder.Experiment!Ifmadefromcornmeal,buckwheatorothernon-glutengrains,gluten-intolerantindividualscansafelyeatthem.Thisrecipemakesasemi-crisp,densecracker.Ingredients:1¼ cupswhole-wheatflour(rye,buckwheatorcornmealcanbe

substituted)½ teaspoonsalt2 tablespoonsbutter,canolaoiloroliveoil;moreasneeded4 tablespoonswater;addmoreasneeded1 teaspoonseasoningsuchaschilipowder,driedherbsetc.(optional)Preparation:1. Preheatovento400degrees2. Usingafoodprocessormix1cupoftheflour,½teaspoonsaltandoil.3. Add3tablespoonswaterandmixwell.Graduallyaddmorewater,

mixingaftereachaddition,untilmixtureformsacompactball.Ifitseemstoostickytohandle,addmoreflour.

4. Sprinkleyourworksurface(orabakingsheet-sizedpieceofparchmentpaper)withsomeoftheremainingflourthenpressandrollthedoughtoabout1/8thinchthickness,tryingtogetitfairlyuniform.Ifthedoughistoodrytorollout,returnittothefoodprocessorandaddalittlemorewater.Ifnecessarytopreventsticking,dustyourhandsandtherollingpinwithalittlemoreflour.

5. Placetherolled-outdoughonabakingsheetdustedwithalittleflourorcornmeal(ifyou’veusedparchmentpaper,transferdoughandpapertobakingsheet.)

6. Bakefor10-15minutes,untillightbrown.7. Coolandbreakintopieces.Ifmakingseveralbatches,mixanother

whilethefirstonebakes.Youcanre-usetheparchmentpaperseveraltimes.

Yield:about1poundofcrackers

TrailMix(RecipefromTheUltimateGuidetoDanielFastcookbookbyKristenFeola,submittedbyBethJones)Ingredients:1 C.wholerawalmonds1 C.cashewhalvesandpieces1 C.walnuthalvesandpieces½ C.goldenraisins½ C.raisins¼ C.rawsunflowerseeds¼ C.rawpumpkinseeds(pepitas)Preparation:Mixallingredientstogetherandstoreinanairtightcontainerfor2weeksatroomtemperatureor1monthinrefrigerator.RecipeNotes:

• Useasatoppingforfreshfruit.• Servewithalmondmilkforaquickbreakfastdish.• Otherdriedfruitoptionsareapricots,bananas,blueberries,dates,orfigs.

• OthernutoptionsareBrazilnuts,macadamianuts,orpecans.• Addunsweetenedcoconutflakes.

SnacksfortheDanielFastTohaveasuccessfulDanielFast,it’sagoodideatohaveseveralsnackfoodsavailableforthosetimeswhenyou“needalittlesomething.”Isuggestyoustilltakesnacksin“servings,”soyoudon’tovereatonthesesometimeshigh-caloriefoods.v Ricecakes,justplainoldcrunchypattiesv Ricecakeswithpeanutbutterandraisinsv Almondsv Driedfruitincludingapricotsv Applesdippedinnutbutterv Slicedfruitv Veggieswithdipv Poppedpopcornv Trailmixwithnuts,raisings,sunflowerseeds,coconutpiecesanddriedfruit

v Fruitkabobsv Frozenfruitincludinggrapes,blueberries,strawberriesandbananasv Hummuswithflatbread

YoucanfindrecipesmadeonlyfromDanielFastFriendlyingredientsonmanywebsitesincludingbutnotlimitedtoDaniel-fast.com

BlackBeanHummus

• PrepTime:5minutes• TotalTime:5minutes• Yield:8Servings1x• Category:Snack• Cuisine:DanielFast

Ingredients

• 1clovegarlic• 116ouncecanblackbeans,drained(reserveliquid)• 2tablespoonsfreshlemonjuice• 1–2tablespoonstahini• 1teaspoongroundcumin• 1/2teaspoonsalt• 1/4teaspooncayennepepper• 1teaspoonoliveoil(todrizzle)• 1/4teaspoonpaprika(sprinkle)

Instructions

1. Crushgarliccloveandplaceinfoodprocessor.2. Addblackbeans,lemonjuice,tahini,cumin,saltandcayennepepper;processuntilsmooth.

3. Addenoughofthereservedliquid(1tablespoonatatime)fromthebeanstoreachdesiredconsistency,pulsingaftereachaddition.

4. Ifdesired,drizzlewitholiveoilandsprinklewithpaprika.Servewithbakedtortillachips,crackers,orslicedvegetables.

DESSERTS

Coconutchips(SubmittedbyDawnFrank)Ingredients:1/4 ccoconutoil3 ccoconutflakes(raw,nosugaradded)½-¾ seasaltPreparation:1. Meltoilina300-degreeoveninajellyrollpan.2. Addcoconutflakesandsalttotheoilandtoss.3. Bake8-9minturningevery3min.4. Watchclosely,oncetheystarttobrowntheywilldarkenquickly.5. Transfertopapertowelsandlightly(Isaidlightly)pat.6. Letcoolandstoreinanairtightcontainer.Happymunching!

ShaunaNiequist’sBlueberryCrisp(SubmittedbyDawnFrank)BESTdessert!DanielFastornot!Youcanhugmelater.ThisrecipeisinmyBreadandWinebook.IwasblessedtodothisBiblestudywithafewwomenandthisbecameaquickfavorite.Ingredients:4 cupsblueberries(oralmostanyfruit),frozenokay1 cupold-fashionedoats½ cupnuts,chopped(walnutsandpecansworkgreat)½ cupalmondmeal¼ cupmaplesyrup¼ cupoliveoiloravocadooil½ teaspoonsaltInstructionsPreparation:1. Preheatovento350degrees.2. Mixtogetheroats,nuts,almondmeal,syrup,andsaltwithafork.3. Pourberriesintoan8x8pan,andthenlayerthecrispytoppingoverit.

4. Bakefor35–40minutes,orupto10minuteslongeriftoppingand

fruitarefrozen,untilfruitisbubblingandtoppingiscrispandgolden.

DanielFastPeanutButterOatmealRaisinCookies(SubmittedbyJodiKrause)

Ingredients:

½ cupWholeWheatFlour1/8 cupPeanutButter-Smucker'sNaturalChunky½ cupOatMeal(QuakerOats-OldFashioned-dry)¼ cupraisins(notpacked)½ tsp.Cinnamon,ground1/8 tsp.Ginger,ground4 ouncesApplesauce,Natural(unsweetened)1/8 cupRipeBanana¼ cupWater

Preparation:

1. Foodprocessthe1/4c.raisins,waterandbanana.2. Mixallingredientstogetherinbowl.3. Rollintolooseballs,smashdownwithfingers,formingcookie,placeon

cookiesheet.4. Bake10-12min.

ServingSize:11-12cookies

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