Daniel’s Fast Meal Plan

As you guys are preparing for the Daniels fast here are some amazing meals that my family & I love!

Remember: Drink lots of water all day! 🙂 Add some lemons, limes, or cucumbers for a little extra flavor!

 

The Ultimate Green Smoothie – this is great for breakfast or a snack.

1 1⁄2 cups water & ice
2 large leaves kale, with stems 3 large handfuls spinach
2 cups frozen mixed berries
1 banana
1 scoop Organic Protein, any flavor (optional, I just like putting protein in mine)
In a high-speed blender, blend water, ice, and greens for 30 seconds. Add fruit, protein powder, and blend until smooth.

 

Quinoa & Black Bean Salad

Ingredients:
1 cup Quinoa
2 tablespoons 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 & 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 3 tbsp 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. (I cook my in my rice cooker)
  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 – I drizzle olive oil on mine and add sauté’ mushrooms.

 

Vegetable Stir Fry
Ingredients:
2 Small Onions
2 Red Bell Peppers
2 Bunch Broccoli Florets
4 Zucchini
2 Water Chestnuts (small can)
2 cans Baby Ear Corn
1/2 cup Soy Sauce
Brown Rice
Sesame Seeds

Directions:

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

 

Minestrone Soup

Ingredients:
1 tbsp Olive Oil
1 cup Onion (finely chopped)
1/2 cup Zucchini (chopped)
1/2 cup frozen Green Beans
1/4 cup minced Celery (about 1/2 stalk)
4 tsp Garlic (minced)
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 Carrot (chopped)
3 cups hot water
2 tbsp Parsley
1 1/2 tsp Oregano
3 tsp Salt
1/2 tsp Black Pepper
1/2 tsp Basil
1/4 tsp Thyme
4 cups fresh Baby Spinach

Directions:

  1. In a large soup pot, saute’ onion, zucchini, green beans, celery, and garlic in olive oil for 5 minutes.
  2. Add broth, tomatoes, beans, carrots, water, parsley, oregano, salt, pepper, basil, and thyme.
  3. Simmer for 20 minutes.
  4. Add baby spinach and cook an additional 20 minutes.

 

White Bean Chili

Ingredients:
4 cans Northern Beans (drained)
3 cans Vegetable Broth
1 cup Water
1 1/4 cups Onions (chopped)
2 Cloves Garlic (minced)
1/2 tsp Salt
1 (4-ounce) can Green Chili (chopped)
1 1/2 tsp Cumin
1 tsp Oregano (dried)
1/4 tsp Red Pepper (ground)
1/4 tsp Clover (ground)

 

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:

Ingredients:
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. Garlic (chopped)
2 Carrots (chopped)
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
1 tbsp. Extra Virgin Olive Oil
½ tsp. Liquid Smoke

Directions:
1. Boil black beans with a little kosher salt until tender (do not over cook).
2. Rinse cooked beans with cool water and set aside.
3. In soup pot, heat olive oil and sauté onion, celery, carrot and bell peppers until tender and slightly brown.
4. Add water and broth and bring to boil.
5. Add all remaining ingredients except cilantro.
6. Simmer for 10 minutes and then add cilantro.
7. Simmer for additional 10 minutes, uncovered.

Potato Soup

Ingredients:
2 tbsp Olive Oil
1 medium Onion
3 Leeks (sliced)
3 large baking Potatoes (peeled & cut in small pieces)
1 box Vegetable Broth
Salt (to taste)
Pepper (to taste)

Directions:
1. Sauté leeks, onion and olive oil.
2. Stir in potato & cook 15 minutes covered.
3. Add 1 box vegetable broth, 1 tsp salt & 1/4 tsp pepper.
4. Bring to boil.
5. Reduce heat & simmer. (about 1-2 hours)
6. You can either cool and blend in batches in the blender OR use a potato masher right in your pot.

Black Bean Soup

Ingredients:
1/2 C Red Onion (chopped)
2 tsp Olive Oil
1 tsp Garlic (minced)
¾ tsp Oregano
¾ tsp Cumin
15 oz Black Beans (rinsed & drained)
2 C Chicken Broth

Directions:
1. In a large saucepan, combine onion, oil, garlic, oregano, cumin, and salt to taste.
2. Cook, stirring, over medium heat until softened, about 3 minutes.
3. Stir in beans and broth. Reduce heat to medium-low.
4. Cook, stirring occasionally, for 10 minutes.
5. Mash some beans against side of pan. Serve sprinkled with cilantro.

Zucchini Lasagna

Ingredients:
6 Zucchini (or more)
2 – 1 quart jar thick Marinara sauce
1 Onion (sliced)
1/4 pound Mushrooms (sliced)
1 tspb Oregano (dried, crushed)
1 tsbp Basil (dried, crushed)
Salt & Pepper
Sunflower Seed Toasted (optional)

Directions:
1. Slice Zucchini 1/2-inch thick.
2. Spread thick layer using half of marinara sauce in 13- x 9-inch baking dish.
3. Add layer of half of zucchini slices.
4. Top with half of onion and mushrooms, then sprinkle with half of oregano and basil. Season to taste with salt and pepper.
5. Cover with second layer of remaining sauce and repeat layering process, onion, mushrooms, oregano, and basil.
6. Top with remaining Marinara sauce and garnish with sunflower seeds.
7. Bake at 350F 45 minutes, or until zucchini is cooked but not mushy.