As you guys are preparing for the Daniels fast here are some amazing meal plans that my family & I love!
Remember: Drinks lots of water all day! 🙂 Add some lemons, limes, or cucumbers for a little extra flavor!
Breakfast: The Ultimate Green Smoothie (click link)
Lunch: 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
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
2 Small Onions
2 Red Bell Peppers
2 Bunch Broccoli Florets
2 Water Chestnuts (small can)
2 cans Baby Ear Corn
1/2 cup Soy Sauce
- 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.
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
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.
Dinner: 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
15 oz can Black Beans (drained & rinsed)
1/4 cup Water
2 tsp Cumin
2 tsp Chili Powder
1/2 tsp Smoked Paprika
1/2 tsp Salt
Pinch of Cayenne Pepper (for a little heat)
1/2 cup Sweet Corn
Fresh Cilantro, Salsa & Sour Cream for serving
1. Preheat oven to 400°F.
2. 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.
3. 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.
4. Add garlic and stir constantly for 30 seconds, until fragrant.
5. Stir in your black beans along with the water.
6. 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.
7. Garnish with fresh cilantro, salsa, and sour cream if you’d like.
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 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)
- Place all ingredients in a large (5 quart) heavy pot.
- 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. 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
- 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
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)
- 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. (about 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 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
- 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.
- Cook, stirring occasionally, for 10 minutes. Mash some beans against side of pan. Serve sprinkled with cilantro.
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 & Sepper
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. 4.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.
2 (15-ounce) cans or 4 1/3 cups cooked Garbanzo Beans (rinsed & drained)
3 Garlic Cloves (peeled & minced)
1/4 cup Lemon juice
2 tbsp Sesame Tahini (sesame paste)
1 tsp Ground Cumin
1 tsp Paprika
1/2 tsp Lemon Zest (finely grated)
1/2 tsp Salt
- 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.
All Natural Juices
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)
Oven Roasted Broccoli
4-5 pounds (or 2 large batches) broccoli cut into florets
6 1/2 tbsp extra virigin olive oil
1/2 tsp kosher salt
1/2 tsp pepper
4 garlic cloves
1 lemon juice
3 tbsp toasted pine nuts (optional)
- Preheat oven to 425
- Take 4 to 5 pounds of broccoli (two large bunches)
- Cut into florets (Relatively big ones.)
- Put the broccoli on a cookie sheet. Toss with olive oil, salt and pepper.
- Now add 4 garlic cloves that are peeled & sliced & 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 (Optional)