21 Day Challenge: 7 Day Fast

Tomorrow begins the second part of our 21 Day Challenge, the 7 day Daniel Fast.  If you’ve been participating with us the first 7 days, I want to encourage you to continue! If you haven’t, it’s never to late to get started! Here are some of my favorite recipes and ideas for Daniel’s Fast meals and snacks.

Remember to drink a lot of water while you fast! Also, coffee is an individual choice…I’ll be keeping it! 🙂

 

Breakfast Ideas

Fruit Smoothie

2 frozen bananas (skin removed and cut in chunks)
½ c frozen blueberries
1 c. orange juice
1 teaspoon vanilla extract (optional)

Place bananas, blueberries and orange juice in blender, puree. Use vanilla to taste. Use more or
less liquid depending on the thickness you want for your smoothie

 

Toasted Ezekiel Bread with Organic Fruit Only Jelly or Natural Peanut Butter

* Fruit Salad with your favorite fruit

Whole Oat Oatmeal Sweetened with Honey – Add Nuts and Fruit

Granola

4 cups rolled oats
1cup crushed almonds
½ cup whole grain flour
1 tsp. cinnamon
¼ cup shredded coconut
1 cup sunflower seeds
½ cup wheat germ or other whole grain bran
¾ – 1 cup honey
1 cup pumpkin seeds.
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 tightlysealed container or plastic bags.

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

Snacks to Have Between Meals or as an Addition to a Meal


Hummus (dip with veggies)

Guacamole

Nuts

All Natural Juices

Raw Vegetables

Fruit

Natural Peanut Butter

All Natural Salsa

All Natural Tortilla Corn Chips

Salads with Balsamic Vinaigrette Dressing

Kale chips

Directions: Rip (washed) kale into bite sized pieces (no big stems). Coat with olive oil (about 2 tbsp). Salt to taste. Bake at 350 for 8-10 minutes or until CRISPY but not brown. 

Lunch Ideas

Quinoa & Black Bean Salad

Ingredients:

1 cup quinoa

2 tablespoons olive oil

1/3 cup olive oil

1 1/2 cups cooked black beans

1 1/2 cups corn, thawed if frozen

3/4 cup finely chopped red bell pepper

1 jalapeno peppers, seeded and minced

1/4 cup finely chopped fresh cilantro

1/3 cup fresh lime juice

1 1/2 teaspoons ground cumin

1 garlic cloves, minced

1 teaspoon salt

Substitutions:

We use 3tbsp sesame seed oil (instead of olive oil) & a little sea salt + Cumin per taste for each cup of Quinoa to flavor the Quinoa before boiling. We also use straight vegetable broth (2 liquid cups per 1 dry cup of Quinoa) and we like to add a little extra Jalapeño

Directions:

1. Wash the quinoa in several changes of cold water, until the water runs clear, and then drain well. Heat 2 tablespoons of olive oil over medium in a saucepan. Add the drained quinoa and cook, stirring frequently, for 4 to 5 minutes. Add 2 cups of water and bring to a boil. Reduce to a simmer, cover, and cook until all of the water is absorbed and the quinoa is cooked (10 to 15 minutes.).

 

2. Transfer the quinoa to a large bowl and allow to cool. Add the beans, corn, bell pepper, jalapeno pepper, and cilantro and toss well. In a small bowl, whisk together the lime juice, cumin, garlic and salt. Add the remaining 1/3 cup of olive oil in a stream while whisking. Drizzle the dressing over the salad and toss well. Add salt and pepper to taste. Serve right away or keep covered in the refrigerator overnight (bring to room temperature before serving.).

Baked Potato

Add fresh salsa or sautéed mushrooms

 

Vegetable Stir Fry

Serves: 8

2 small onions

2 red bell peppers

2 bunch broccoli florets

4 zucchini

2 small can sliced water chestnuts

2 can baby ear corn

1/2 cup soy sauce

brown rice

sesame seeds

Directions:

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

Oven Roasted Broccoli

4-5 pounds (or 2 large batches) broccoli cut into florets
6 1/2 tablespoons extra virigin olive oil
1/2 teaspoon kosher salt
1/2 teaspoon pepper
4 garlic cloves
1 lemon juice
3 tablespoons toasted pine nuts (can leave these out)

Preheat oven to 425
Take 4 to 5 pounds of broccoli (I just got two large bunches), cut into florets (but relatively big ones.)
Put the broccoli on a cookie sheet. Toss with olive oil, salt and pepper. (About 5 Tbs olive oil, 1 1/2 tsps kosher salt, 1/2 tsp fresh ground pepper, but I just eyeball it.) Now add 4 garlic cloves that are peeled and sliced and toss them in.
Roast in the oven 20 to 25 minutes, until crisp-tender and the tips of some of the florets are browned.?
When it’s done, take it out of the oven, zest a lemon over the broccoli, squeeze the lemon juice over the broccoli, add 1.5 Tbs more olive oil, 3 Tbs toasted pine nuts (I left those out.

 

 Dinner Ideas

Spicy Black Bean Stuffed Peppers

  • 2 small peppers- any kind you’d like
  • 1/2 medium sized onion, diced
  • 1 clove garlic, minced
  • 1 TBSP olive oil
  • 1, 15 oz can black beans, drained and rinsed
  • 1/4 cup water
  • 2 tsp cumin
  • 2 tsp chili powder
  • 1/2 tsp smoked paprika
  • 1/2 tsp salt
  • pinch cayenne pepper for a little heat
  • 1/2 cup sweet corn
  • 1/2 cup shredded Colby Jack cheese, or any cheese you like
  • fresh cilantro, salsa, and sour cream for serving
  1. Preheat oven to 400°F. Cut a slit through the entire length of each of your peppers. Place them on a baking sheet and roast for 15 minutes, until the skins are softened and beginning to blister.
  2. Heat olive oil in a small saucepan set over medium heat. Add your onion and saute for 3 minutes, until beginning to soften and turn translucent.
  3. Add garlic and stir constantly for 30 seconds, until fragrant.
  4. Stir in your black beans along with the water.
  5. Add your cumin, chili powder, paprika, salt, and cayenne. Stir, cover the pot, reduce the heat to low and simmer the beans for at least 15 minutes, but up to 30 minutes.
  6. Stir in corn. Divide the bean mixture evenly among the two peppers and sprinkle with cheese.
  7. Broil for 3 minutes, until the cheese is melted and bubbling. Garnish with fresh cilantro, salsa, and sour cream if you’d like.

 

Minestrone Soup

1 tablespoon olive oil

1 cup onion finely chopped

1/2 cup chopped zucchini

1/2 cup frozen green beans

1/4 cup minced celery (about 1/2 stalk)

4 teaspoons minced garlic

4 cups vegetable broth

1-14 ounce diced tomato

2-15 ounces cans red kidney beans (drained)

2-15 ounces cans white kidney beans (drained)

1/2 cup chopped carrot

3 cups hot water

2 tablespoons parsley

1 1/2 teaspoons oregano

3 teaspoons salt

1/2 teaspoon black pepper

1/2 teaspoon basil

1/4 teaspoon thyme

4 cups fresh baby spinach

 

In a large soup pot, saute’ onion, zucchini, green beans, celery, and garlic in olive oil for 5 minutes.  Add broth, tomatoes, beans, carrots, water, parsley,

oregano, salt, pepper, basil, and thyme.

Simmer for 20 minutes.   Add baby spinach and cook an additional 20 minutes.

White Bean Chili

4 cans northern beans drained

3 cans vegetable broth

1 cup water

1 1/4 cups onions chopped

2 cloves garlic minced

1/2 teaspoon salt

1 (4-ounce) can green chili chopped

1 1/2 teaspoons cumin

1 teaspoon dried oregano

1/4 teaspoon ground red pepper

1/4 teaspoon ground clover

Directions:

1.  Place all ingredients in a large (5 quart) heavy pot.

2.   Bring to a boil, reduce heat, and simmer at least 30 min.

Southwestern Corn and Black Bean Chowder:


1 ½ quart vegetable stock
1 15 oz. can black beans
1 12 oz. bag frozen whole kernel corn
2 large onions diced
3 stalks celery diced
2 tbsp. chopped garlic
2 chopped carrots
1 12 oz. can diced tomatoes in juice
1 red pepper diced
1 green bell pepper
1 bunch of cilantro chopped
1 tbsp. chili powder
1 tbsp. cumin
1 tsp. oregano leaves
2 tbsp. kosher salt
1 tsp. black pepper
2. tbsp. extra virgin olive oil
½ tsp. liquid smoke

Boil black beans with a little kosher salt until tender (do not over cook). Rinse cooked beans
with cool water and set aside.

In soup pot, heat olive oil and sauté onion, celery, carrot and bell peppers until tender and
slightly brown.

Add water and broth and bring to boil. Add all remaining ingredients except cilantro. Simmer
for 10 minutes and then add cilantro. Simmer for additional 10 minutes, uncovered

Potato Soup

Serves: 5
1/4 cup plus 2 Tablespoons olive oil
1 medium onion
3 leeks sliced
3 large baking potatoes peeled and cut in small pieces
1 box vegetable broth
salt
pepper

Saute leeks, onion and olive oil. Cover & cook for 20 minutes.
Stir in potato & cook 15 more minutes covered
Add 1 box vegetable broth, 1 tsp salt & 1/4 tsp pepper.
Bring to boil. Reduce heat & simmer. She lets it simmer 1-2 hours.
You can either cool and blend in batches in the blender OR use a potato masher right in your pot.

Black Bean Soup

1/2 C chopped red onion

2 tsp olive oil

1 tsp minced garlic

Âľ tsp oregano

Âľ tsp cumin

15 oz black beans, rinsed and drained

2 C chicken broth

Directions

1. In a large saucepan, combine onion, oil, garlic, oregano, cumin, and salt to taste. Cook, stirring, over medium heat until softened, about 3 minutes. Stir in beans and broth. Reduce heat to medium-low.

2. Cook, stirring occasionally, for 10 minutes. Mash some beans against side of pan. Serve sprinkled with cilantro.

Zucchini Lasagna

6 zucchini (or more)

2  – 1 quart jar thick marinara sauce

1 onion sliced

1/4 pound mushrooms sliced

1 tablespoon oregano dried, crushed

1 tablespoon basil dried, crushed

salt & pepper

sunflower seed toasted (optional)Slice zucchini 1/2-inch thick.

Spread thick layer using half of marinara sauce in 13- x 9-inch baking dish Add layer of half of zucchini slices.  Top with half of onion and mushrooms, then sprinkle with half of oregano and basil. Season to taste with salt and pepper.  Cover with second layer of remaining sauce and repeat layering process,  onion, mushrooms, oregano, and basil.  Top with remaining Marinara sauce and  garnish with sunflower seeds. Bake at 350F 45 minutes, or until zucchini is cooked but not mushy.

Hummus

2 (15-ounce) cans or 4 1/3 cups  cooked garbanzo beans rinsed and drained

3 garlic cloves peeled and minced

1/4 cup lemon juice

2 tablespoons sesame tahini (sesame paste)

1 teaspoon ground cumin

1 teaspoon paprika

1/2 teaspoon lemon zest (finely grated)

1/2 teaspoon salt

pita bread

Combine beans, garlic, lemon juice, tahini, cumin, paprika, lemon zest and salt in a food processor with the metal blade or in a blender.  Process until smooth.   Serve with crackers or pita bread.