The Daniel Fast- 21 Recipes for the 21 Day Fast Introduction
Happy New Year’s Eve!
Churches and individuals alike are preparing for the Daniel Fast. The Daniel Fast is a bible-based fast from the Old Testament. Based on the prophet Daniel’s spiritual and dietary experiences in the biblical book of his namesake, the foundation for the diet is referenced in the following bible verses:
“Please test your servants for ten days, and let them give us vegetables [pulses] to eat and water to drink.” Daniel 1:12
“In those days I, Daniel, was mourning three full weeks. I ate no pleasant food, no meat or wine came into my mouth, nor did I anoint myself at all, till three whole weeks were fulfilled.” Daniel 10:12-13
But, not so fast. You won’t get all 21 just yet! You’ll get a new post once weekly on Sundays by 7pm EST for the next three weeks with 7 new recipes for the week. Be sure to subscribe so you can get an alert!
The fast is a whole foods, plant-based diet, emphasizing consumption of foods in their least processed form.
So, what is allowed on the fast?
Fruit
Fresh or frozen; no sugar added if frozen or canned. Fruits low in natural sugar are encouraged such as apples and berries.
Vegetables
Fresh, frozen, or canned. No salt must added. Potatoes are acceptable.
Legumes
Dried or canned with no additives. Soy products like tofu are allowed without additives.
Whole grains
Whole grains including barley, brown rice, quinoa, millet, oats, and wheat. Leavened bread, or breads made with yeast, are not allowed, but if you can find whole-grain breads and flatbreads made without yeast, those do fit within the parameters of the diet plan.
Herbs and Spices
Be sure to stock up on fresh and dried spices and herbs. You can use salt, but minimally. Nutritional supplements are also acceptable.
Nuts & Seeds
All are allowed both raw and dry-roasted without salt.
High-Quality Oils
Plant-based oils in moderation. Canola, peanut, coconut, olive, avocado, sesame, grapeseed, and walnut oils are all healthy options.
Now for the good stuff…
Plantain Chips
This quick snack can help you get through your many days of fasting!
What you’ll need:
2 green plantains
Cinnamon (to taste)
Salt (to taste)
2 teaspoons extra-virgin coconut oil, melted
How to:
1) Preheat oven to 400 degrees. Line a baking sheet with parchment paper.
2) Trim ends of plantains. Remove the peel and discard, along with the trimmed ends. Cut plantains in ¼” slices (should make about 3 cups).
3) In a large bowl, add plantain chips, coconut oil, salt, and cinnamon. Stir well to coat.
4) Place plantains on the baking sheet in rows. Cook 15 minutes. Flip, and then bake another 10-15 minutes.
Ratatouille
This light and healthy dish burst with tons of natural flavor. Sure to be a hit, the roasted veggies are easy to make!
What you’ll need:
2 eggplants
6 roma tomatoes
2 yellow squashes
2 zucchinis
Parsley flakes (for garnish)
For the sauce:
2 tablespoons olive oil
1 onion, diced
6 cloves garlic, minced
1 red bell pepper, diced
1 yellow bell pepper, diced
28 oz can of crushed tomatoes
2 tablespoons chopped fresh basil, from 8-10 leaves
Salt, pepper, and other seasonings to taste
How to:
1) Preheat oven to 375 degrees.
2) Slice the eggplant, tomatoes, squash, and zucchini into thin rounds, season then set aside.
3) Heat the olive oil in a 12-inch oven-safe pan over medium-high heat. Sauté the onion, garlic, and bell peppers until soft.
4) Season then add the crushed tomatoes and stir.
5) Remove from heat, then add the basil. Stir once more, then smooth the surface of the sauce with a spatula.
6) Arrange the sliced veggies in alternating patterns on top of the sauce from the outer edge to the middle of the pan.
7) Cover the pan with foil and bake for 40 minutes. Uncover, then bake for another 20 minutes, until the vegetables are softened.
8) After removing from oven, top with parsley and serve.
Bok Choy and Mushroom Stir- Fry
1lb. Bok choy, chopped
Olive oil
4 shitake mushrooms, sliced
3 garlic cloves, chopped
Chili flakes (optional)
Salt and pepper to taste
How to:
1) In a pan on medium heat, heat olive oil.
2) Add chili flakes and allow to heat until fragrant (optional). Add in bok choy and mushrooms then season to taste.
3) After about 5 minutes, add in garlic and sautee an additional 5 minutes.
4) Remove from heat and serve.
Spaghetti Squash with Tomato Sauce
I absolutely love spaghetti squash! Before zoodles were a thing, I’d use this as a pasta/ grain alternative. You can remix it anyway you want— as long as you stay within the parameters mentioned above.
What you’ll need:
1 spaghetti squash, halved
2 tablespoons olive oil
1 onion, diced
5 cloves garlic, minced
1 red bell pepper, diced
1 yellow bell pepper, diced
Dry seasoning to taste
28 oz can of crushed tomatoes
2 tablespoons chopped fresh basil
How to:
1) Preheat oven to 400 degrees. Remove seeds from halved spaghetti squash.
2) Lightly coat spaghetti squash with olive oil and salt. Roast for 30-45 minutes until tender.
3) While squash is roasting, heat pan on medium-high heat with olive oil.
4) Add vegetables and dry seasonings to taste. Mix in tomatoes and stir.
5) Remove squash from oven and using a fork, rake the inside to make noodles.
6) Serve noodles with sauce on top.
Roasted Carrots
An adaption from my honey roasted carrot recipe, this vegan friendly meal is sure to give you something to talk about!
What you’ll need:
Olive oil
1 sprig of fresh rosemary
Garlic Salt (to taste)
Tony Chachere(to taste)
Freshly ground black pepper
About 15 carrots (2 lbs.), peeled and halved lengthwise
Fresh thyme, for garnish
How to:
1) Preheat oven to 400 degrees.
2) On a baking sheet, drizzle olive oil before placing carrots onto the sheet.
3) Pour dry seasoning and olive oil over carrots, evenly coating them.
4) Roast until tender, which should take about 30-40 minutes.
5) Garnish with fresh thyme and rosemary.
Glorious Green Smoothie
We could all use a kickstart in the morning, or something light before bed. It takes less than 5 minutes to blend this smoothie up and probably even quicker to guzzle it down!
What you’ll need:
1 cup frozen fruit (banana, mixed berries, tropical mix)
1 cup of fresh greens (spinach, kale, or arugula)
1/2 – 1 cup milk (almond, coconut, etc.)
1/2 tablespoon ground seeds (flax, chia, etc.)
How to:
1) In a blender, combine all ingredients and mix.
2) Pour into cup and serve.
Strawberry Banana Smoothie Bowl
What’s better than a smoothie? A smoothie in a bowl topped with delicious seeds and fruits! Simply blend, top, and serve!
What you’ll need:
1 cup frozen mixed berries
1 small ripe banana (sliced and frozen)
Coconut or almond milk (as needed)
For topping:
Coconut flakes
Chia or flax seeds
Fresh strawberries, sliced
How to:
1) In a blender, mix frozen fruit and milk. Pour content into bowl.
2) Top smoothie with coconut flakes, chia/flaxseeds, and strawberries then serve.