FastingCookbook
Philippians4:13
IcandoallthingsthroughChristwhichstrengthensme.
Contents
Meals2
Soups7
Salads14
Dressing18
Smoothes19
Snacks21
Page1 Meals
!
Spaghe=Squash
1spaghe=squash,halvedlengthwiseandseeded
2tablespoonsvegetableoil
1onion,chopped
1clovegarlic,minced
1½cupschoppedtomatoes
3tablespoonsslicedblackolives
2tablespoonschoppedfreshbasil
Preheatovento350degrees.Lightlygreaseabakingsheet.Placespaghe=squashwithcutsidesdownonthepreparedbaking
sheet,andback30minutesinthepreheatedover,orunJlasharpknifecanbeinsertedwithonlyaliKleresistance.Remove
squashfromoverandsetasidetocoolenoughtobeeasilyhandled.
Meanwhile,heatoilinaskilletovermediumheat.CookandsJronioninoilunJltender.Addgarlic;cookandsJrunJlfragrant,
2to3minutes.SJrintomatoesandcookunJltomatoesarewarmedthrough.
Usealargespoontoscoopthestringypulpfromthesquashandplaceinamediumbowl.Tosswiththevegetables,olives,and
basil.Servewarm.
VegetarianChili
1tablespoonoliveoil
½mediumonion,chopped
Page2 2bayleaves
1teaspoongroundcumin
2tablespoonsdriedoregano
1tablespoonsalt
2stalkscelery,chopped
2greenbellpeppers,chopped
2jalapenopeppers,chopped
3clovesgarlic,chopped
2(4ounce)canschoppedgreenchilepeppers,drained
2(12ounce)packagesvegetarianburgercrumbles
3(28ounce)canwholepeeledtomatoes,crushed
¼cupchilipowder
1tablespoongroundblackpepper
1(15ounce)cankidneybeans,drained
1(15ounce)cangarbanzobeans,drained
1(15ounce)canblackbeans
1(15ounce)canwholekernelcorn
Heattheoliveoilinalargepotovermediumheat.SJrintheonion,andseasonwithbayleaves,cumin,oregano,andsalt.Cook
andsJrunJlonionistender,thenmixinthecelery,greenbellpeppers,jalapenopeppers,garlic,andgreenchilepeppers.When
vegetablesareheatedthrough,mixinthevegetarianburgercrumbles.Reduceheattolow,coverpot,andsimmer5minutes.
Mixthetomatoesintothepot.Seasonchiliwithchilipowderandpepper.SJrinthekidneybeans,garbanzobeans,andblack
beans.Bringtoaboil,reduceheattolow,andsimmer45minutes.SJrinthecorn,andconJnuecooking5minutesbefore
serving.
LeAuceWrap
Page3 Fortheedamamepesto:
2clovesgarlic,chopped
1cuppackedbasilleaves
Handful(14cuporso)freshcilantro
14ozpackageshellededamame,thawed
½cupvegetablebroth
2tablespoonsfreshlemonjuice
1teaspoonoliveoil
1teaspoonsalt
Forthebeans:
1tablespoonextravirginoliveoil
1/3cupthinlyslicedshallots
4clovesgarlic,minced
Severaldashesfreshblackpepper
½teaspoonsalt
½poundofasparagus
1largenectarine,choppedinto¼inchpieces(leavetheskinon)
1½cupsgreatnorthernbeans,rinsedanddrained(116ozcan)
Page4 Preheatalarge,heavyboKomedpanovermediumheat.SautétheshallotsinoliveoilandapinchofsaltunJltranslucent,
about3minutes.Addgarlicandsautéabout30secondsmore.Seasonwithblackpepperandsalt.Addasparagusandtossto
coat.Cookforabout2minutes,thenaddnectarine,andcookforabout5moreminutes.Theasparagusshouldbeabright
Kermitgreen,andthenectarineshouldreleasesomeofitsjuices.
Addbeansandtosstocoat.CookunJltheyarewarmedthrough,about2moreminutes.Tasteforsalt.Turnoffheatandletsit
for5minutesorso,sothattheflavorscanmeld.
InthemeanJme,prepareredleKuceleaves.Justpeeloffthegoodbigones,rinseanddrythem.
Toassemblewraps:placeafewleavesoneachplate,spooninsomebeansandploponanicebigscoopofthepesto.
CabbageDish
½cupoliveoil
4carrots,thinlysliced
1onion,thinlysliced
1teaspoonseasalt
½teaspoongroundblackpepper
½teaspoongroundcumin
¼teaspoongroundturmeric
½headcabbage,shredded
5potatoes,peeledandcutinto1-inchcubes
Heattheoliveoilinaskilletovermediumheat.Cookthecarrotsandonioninthehotoilabout5minutes.SJrinthesalt,
pepper,cumin,turmeric,andcabbageandcookanother15to2minutes.Addthepotatoes;cover.Reduceheattomedium-low
andcookunJlpotatoesaresoe,20to3ominutes.
SweetPotatoesSFcks
Page5 1tablespoonoliveoil
½teaspoonpaprika
8sweetpotatoes,slicedlengthwiseintoquarters
Preheatovento400degrees.Lightlygreaseabakingsheet.Inalargebowl,mixoliveoilandpaprika.AddpotatosJcks,andsJr
byhandtocoat.Placeonthepreparedbakingsheet.Bake40minutesinthepreheatedover.
Pat’sFriedCabbage
1largeheadofcabbage
1tablespoonextravirginoliveoil
Seasalt
6greenonions
2teaspoonschoppedgarlic
Blackpepper
Slicecabbageintothinstrips.Choponion,whiteandgreenporJons,(removetherootsbeforechopping).Heatoliveoiland
garlicinlargewokorextralargenon-sJckskillet.Addhalfoftheshreddedcabbageandcookforabout5-6minutesonmedium
heat.
Addremainingcabbage,sJrringoccasionally.Cookanother5-6minutes.AddgreenonionsandsJr,cookunJlsoe.Saltand
peppertotaste.
Page6 SpinachandMushrooms
!
6-8greenonions
2tablespoonsextravirginoliveoil
2bagsoffreshspinach
Blackpepper
1pintofslicedmushrooms
2teaspoonschoppedgarlic
Seasalt
Cutonionsin½inchslices,includingthegreenporJon(cutoffroots)Washmushroomsandpatdrywithpapertowel.Heatolive
andgarlicinlargenon-sJckskillet.Addonbagofspinachandcookfor3-5minutes,sJrringoccasionally.Addthesecondbagof
spinachandletcookanother3-5minutesunJlwilted.Addmushroomsandonions.Sauté,sJrringoccasionallyunJlmushrooms
andonionsarecooked.Addsaltandpeppertotaste.(Serves6-8)
BeanandBrownRiceCasserole
Beansandricecombinetomakeacompleteprotein.SothiscasseroleservesasanexcellentsourceofproteinduringtheDaniel
Fast.
Preheatovento375
1mediumonion,chopped
Page7 2cupuncookedbrownrice
1can(16oz)redkidneybeansdrainedandrinsed
1canblackbeans(16oz)drainedandrinsed
1cangarbanzobeans(16oz)drainedandrinsed
1canchoppedmildchilies(4oz)drained
10ouncesfrozengreenpeas,thawed
1cupfrozencorn,thawed
In5-qtDutchovenovermediumhighheat,sauté’onioninliquidofyourchoice(balsamicvinegar,oliveoil,water)unJltender,
sJrringoccasionally.
Addrice;cookwhilesJrringunJlparchedandslightlyopaque.
Addbeans,tomatoes,chiliesand3½cupsofwatertoriceandonioninDutchoverandbringmixturetoboil.
CoverJghtlyplaceinoven,bakingunJlriceistenderandliquidisabsorbed(around1hourforbrownrice).Addpeasandcorn,
adjustseasonings,andreturntooverunJlheatedthrough.
SFrFryVegetableswithBrownRice
Youwillenduphavingacouplemealsthatyoureallyenjoyandyouwillmakeoverandoveragainduringyourfast.Thisrecipe
willlikelybeoneofthem!NotonlyisitveryappeJzinginitscolorfulpresentaJon,butitisfillingandtasty.Changetherecipeto
yourownlikingandwithwhatyouhaveavailable,butdon’tskimponthevegetableasthat’swhatmakesthisrecipeuniqueand
saJsfying.
Page8 1tablespoonsesameoil
3greenonions,finelychopped
3tablespoonsfreshginger,minced
4cupsfreshbroccoli,chopped
½poundfreshgreenbeans,chopped
2carrots,peeledandslicedondiagonal
2clovesgarlic,minced
4cupsgreens,chopped(kale,spinach,collards,etc)
1canslicedwaterchestnuts,drained
3cupscookedbrownrice
2tablespoonssoysauce
1½cupspeas(iffrozenrununderwatertothaw)
½cuptoastedslicedalmonds
Heatadeepskilletorwokovermediumheatforabout1minute.Addoilandheatfor1minute.Addgreenonionsandginger.
Sautéfor5minutes.Addgreenbroccoli,greenbeans,carrots,andgarlic.SJrfryfor8-10minutes.Addgreensandtossfor
about2minutesorunJlgreensarewilted.SJrinwaterchestnuts,brownrice,soysauce,peasandalmonds.Serveascomplete
meal.Tip:servethisdishasacompletemaindishalongwithasideofslicedfruitsuchasoranges,pineappleormango.
Thisisalsoagreatrecipetodoubleandthenusetheleeoversforlunch.Merelyheatinthemicrowaveoreatatroom
temperature.
BeanCurryandRice
Thisisaneasyrecipeandyoucanadjustthespicestoyourliking.Youmightalsoconsideraddingmushroom,carrotsorother
vegetables.
2Tbspoliveoil
1largewhiteonion,chopped
½cupdrylenJls
2clovesgarlic,minced
3Tbspcurrypowder
1tspgroundcumin
Page9 1pinchcayennepepper
1cancrushertomatoes(280z)
1cangarbanzobeans,drainedandrinsed(150z)
1cankidneybeans,drainedandrinsed(8oz)
½cupraisinssaltandpeppertotaste
8cupscookedbrownrice
PreparethebrownriceaccordingtopackagedirecJonssoyouhaveenoughfor8servings.Heattheoilinalargepotover
mediumheat,andcooktheonionunJltender.MixinthelenJlsandgarlic,andseasonwithcurrypowder,cumin,andcayenne
pepper.CookandsJr2minutes.SJrinthetomatoes,garbanzobeans,kidneybeans,andraisins,seasonwithsaltandpepper.
Reduceheattolow,andsimmeratleast1hour,sJrringoccasionally.
Soups
!
Vegetablesoup
3teaspoonsoliveoil
1mediumonion,diced
Koshersalttotaste
Peppertotaste
1celerystalk,diced
2mediumcarrots,diced
2mediumgarliccloves,peeledandminced
2tablespoonswheatflour
¼cupcornkernels
¼cuppacked,choppedfreshparsleyleaves
1baylee(opJonal)
1pinchdriedthyme(opJonal)
3cupschickenorvegetablebroth
Page10
¾poundswhitepotatoes,diced
¼cuppeas
¼cupmushrooms
¼cupredpepperschopped
1cuppeeledandchoppedtomatoes
Heattheoliveoilinalargesaucepan.Addtheonion,seasonwithsaltandpepper,sJrinthecelery,carrot,andgarlic.Cookand
sJrunJltheveggiesaretenderandstarJngtobrown,approximately7minutes.Addwheatflourandcookanotherminute
whilesJrringconstantly.Seasonwithsaltandpepper.
Addthecorn,parsley,bayleaf,andthyme,ifusing.SeasonagainwithsaltandpepperandcookanaddiJonal5minutes.
Addthebroth,potatoes,peas,mushrooms,peppers,andtomatoes.Bringtothesouptoaboil,thenreducetheheattolow,
allowingittosimmer,uncovered.CookunJlthepotatoescanbeeasilypiercedwithafork,about15minutes.Removebyleafif
using.SeasonwithaddiJonalsaltandpepperasneededandserve.
SturdyBlackBeanSoup
2tablespoonsoliveoil
1mediumonion,chopped
4garliccloves,peeledandminced
1tablespooncumin
One15-ouncecanblackbeans
3tomatoes,chopped
3½cupschickenbroth
1tablespoonlimejuice(fromonewholelime)
1teaspoongroundblackpepper
1tablespoonmincedfreshcilantroleaves
Heatoliveoilinalargesaucepan.Sautéonion,garlic,andcuminfor3to5minutes.Addbeans,tomatoes,broth,limejuice,and
pepper.Bringtoaboil,coverreduceheat,andletsimmerfor7minutes.Addcilantro.Serve
OldreliableLenFlSoup
1½cupredlenJls,rinsed
2celerystalks,chopped
½onion,chopped
1mediumcarrot,peeledandchopped
1teaspoondriedoregano
½cupbrownrice
½cupfreshparsleyleaves,chopped
1cupchoppedtomatoes
10cupsvegetablestock
Saltandpeppertotaste
Combineallingredientsinalargesouppot.Bringtoaboil,andthenreduceheattolow.Coverpotandcookfor45minutesor
unJllenJlsaresoe.Adjustsaltandpeppertotasteandserve.
Page11
Quinoa
2cupscookedorganicquinoa
1canblackbeans
Vegetableorchickenstock(about1cup)
2cupsfreshcorn
1mediumonion,chopped
1bunchcilantro
2cupstomatoes,quartered
1lemon
1avocado
2tbsp.oliveoil,moretotaste
Seasalt
Garlic
CookquinoaaccordingtopackagedirecJons,subsJtuJngchickenorvegetablestockforwaterforaddedflavor.Setaside.Dice
onionsandtomatoes.Drain,rinseandaddblackbeans.Addfreshcorn,dicedtomatoesandonionstothewarmquinoa.Mixall
ingredients,seasonwithseasaltandpeppertotaste.
Addfreshlemonjuice,slicedavocadoandcilantro.Servewhilewarm.
VeggieTorFllaSoup
2cupsfrozenwholekernelcorn,thawed
1largeYellowonion,chopped
2clovesGarlic,minced
2(14.5oz)cansLowsodium,fat-freechickenbroth
1(10.75oz)canTomatopuree
1(10oz)canDicedtomatoeswithgreenchiles
3TbspFreshlimejuice
1tsp.Koshersalt
2tsp.Groundcumin
1tsp.Chilipowder
¼tsp.Blakepepper
1/8tsp.Groundcayennepepper
1Bayleaf
Combine all in a 4-quart slow cooker. Cover and cook on high for 6 hours. Discard bay leaf.
SpicedTomatoSoup
Forsoup:
1tablespoonextra-virginoliveoil
1smallonion,chopped
2garliccloves,smashedandpeeled
Coarsesaltandgroundpepper
1teaspoongroundcumin
1/2teaspoongroundcoriander
4cupsWholeRoastedTomatoes(recipebelow)
1/2teaspoonsugar
1tablespoonunsaltedbuKer
Page12
Freshcilantroleaves,forserving
Red-pepperflakes,forserving
Forwholeroastedtomatoes:
8poundsplumtomatoes
6sprigsofthyme
2tablespoonsextra-virginoliveoil
Coarsesaltandgroundpepper
For soup:
1.Inamediumsaucepan,heatoilovermedium.Addonionandgarlicandseasonwithsaltandpepper.Cook,sJrring
occasionally,unJlonionissoe,about12minutes.Addcuminandcoriander;cook,sJrring,unJlfragrant,about30seconds.Add
tomatoes,sugar,and1cupwaterandcookunJlwarmedthrough,about5minutes.Inbatches,pureesoupinablenderunJl
smooth(usecauJonwhenblendinghotliquids).Strainthroughafine-meshsieve.SJrinbuKerandseasonwithsaltand
pepper.Servesoupwithcilantroandred-pepperflakes.
Forroastedtomatoes:
1.Preheatovento450degrees.Dividetomatoesandthymebetweentwoshallowbakingpansorrimmedbakingsheets.Toss
withoil;seasonwithsaltandpepper.BakeunJltomatoesburst,45minutes,rotaJngpanshalfwaythrough.Letcool,andthen
coarselychop.
PintoBeanSoupRecipe:
2cansPintoBeans
1bagfreshwholekernelcorn
1canstewtomatoes
1/2redonionchopped
2teaspoonsoregano
2teaspoonsbasil
1tablespoonparsley
1/2cupfreshcilantro
1canroteltomatoes
Saltandpeppertotaste.
Simmerfor15minutesonLowheat.QuibilahS.Crowder
VEGANCHILI
• 1tablespoonoliveoil
• 1/2mediumonion,chopped
• 2bayleaves
• 1teaspoongroundcumin
• 2tablespoonsdriedoregano
• 1tablespoonsalt
• 2stalkscelery,chopped
• 2greenbellpeppers,chopped
• 2jalapenopeppers,chopped
• 3clovesgarlic,chopped
• 2(4ounce)canschoppedgreenchilepeppers,drained
Page13
• 2(12ounce)packagesvegetarianburgercrumbles
• 3(28ounce)canswholepeeledtomatoes,crushed
• 1/4cupchilipowder
• 1tablespoongroundblackpepper
• 1(15ounce)cankidneybeans,drained
• 1(15ounce)cangarbanzobeans,drained
• 1(15ounce)canblackbeans
• 1(15ounce)canwholekernelcorn
1. Heattheoliveoilinalargepotovermediumheat.SJrintheonion,andseasonwithbayleaves,cumin,oregano,and
salt.CookandsJrunJlonionistender,thenmixinthecelery,greenbellpeppers,jalapenopeppers,garlic,and
greenchilepeppers.Whenvegetablesareheatedthrough,mixinthevegetarianburgercrumbles.Reduceheatto
low,coverpot,andsimmer5minutes.
2. Mixthetomatoesintothepot.Seasonchiliwithchilipowderandpepper.SJrinthekidneybeans,garbanzobeans,
andblackbeans.Bringtoaboil,reduceheattolow,andsimmer45minutes.SJrinthecorn,andconJnuecooking5
minutesbeforeserving.
ToraColeman
Greenbeans
1lbfreshgreenbeans
1Tbspmincegarlic
1Tbspoliveoil
1tspseasoningmix(Yourfavoritebrand)
1/4cupwater
1/2lbpecans
1/2lbwalnuts
1/2lbalmonds
(Mayuseone,twoorallnuts)
Heatovento350.Placenutsoncookiesheet,heatinoven5minutes.Removefromovenandsetaside.
Placegreenbeansinvegetablesteamerfor10minutes.
Inlargeskilletonmediumtemperatureheatoliveoil.Addgarlicandsteamedgreenbeanstoskillet.Sprinklegreenbeanswith
seasoningmix.Add1/4cupofwater,coverandsimmerfor10minutes.Addpecans,walnutsand/oralmondstogreenbeans.
Serveimmediately.
CookieHudson
OkraEtouffee
1lbchoppedokra
18ozcanofstewedtomatoes(cansubwith1lb.freshdicedtomatoes)
1/4cupchoppedwhiteandyellowonions
1/4cupchoppedredandgreenbellpeppers
1lb.choppedzucchinisquash
1TbspCajunseasoning
1tspcayennepepper
1tspblackpepper
1tspsalt
3Tbspoliveoil
1/2cupwater
Page14
Inmediumskilletonmediumtemperatureadd1Tbspofoliveoil,whiteonionsandokra.SautéunJlokrasoeensabout5
minutes.Add1/2cupofwater,coverskilletandletcookfor10minutesonlowmediumlowheat.
Inlargeskilletonmediumtemperatureaddremaining2Tbspofoliveoil.SJrinzucchini,yellowonions,redandgreenbell
peppers.TossingredientsunJlallaresoeened.
Inzucchinimixtureaddstomatoes.SeasontoyourtastewithCajun,cayenne,blackpepperandsalt.Alternateadding
seasoninggradually.
Combineokrawithzucchinimixtureinlargeskillet.Letcook5minutes.
Bestifservedoverbrownriceorwheatpasta.
CookieHudson
TurnipGreenSoup
3
11/2
1
1
1
1
1
½
cupschoppedonions
cupsslicedcarrots
(32ounce)packagecut-and-washedturnipgreens
(48ounce)cartonvegetablebroth
(15ounce)cansblack-eyedpeas,drainedandrinsed
(14.5-ounce)canfire-roastedtomatoes
teaspooncrushedredpepper
teaspoongroundblackpepper
Inalargestockpot,combineonion,andcarrots.Cookovermedium-highheat,sJrringfrequently,for7to8minutes.Add
turnipgreens,andcook,sJrringconstantly,for3minutes,orunJlwilted.Addbroth,black-eyedpeas,tomatoes,crushedred
pepper,andblackpepper.Bringtoaboil;reduceheat,andsimmerfor35minutesorunJlgreensaretender.
BroughttousbyYolandaRollinson
SPECIALSEASONING
Thisseasoningisgreatforsoups,salads,beans,greensandahostofotherthings.Justplayaroundwithitandmakeityour
own.Youcanalsowhisktheseasoningwithextravirginoliveoiltospiceupasimple
greensalad.
Ingredients:
2½Tablespoonspaprika
2Tablespoonssalt
2Tablespoonsgarlicpowder
1Tablespoonsblackpepper
1Tablespoononionpowder
Page15
1Tablespooncayennepepper
1Tablespoondriedleaforegano
1Tablespoondriedthyme
Placeallingredientsintoasmallbowlandthoroughlymixwithawhisk.StoreyourSpecialSeasoninginanairJghtjaror
container.
Yield:about2/3cup
Tip:Playaroundwiththisrecipeandmakeityourveryownfamilyspice.
KhersenthiaWilliams
GardenVegetableSoup
Thisrecipecallsforfreshvegetables,butsubsJtutewithfrozenvarieJesiftheyarenotavailable.Bytheway,testsshowthat
frozenvegetablesactuallyretainmoreoftheirvitaminsandmineralsbecausetheyarefrozensosoonaeerharvesJng.
4Tbspoliveoil
2cupschoppedleeks,whitepartonly(fromapproximately3mediumleeks)
2Tbspfinelymincedgarlicsalt
2cupscarrots,peeledandchoppedintorounds(approximately2medium)
2cupspeeledanddicedpotatoes
2cupsfreshgreenbeans,brokenorcutinto3/4–inchpieces
2quartsvegetablebroth
4cupspeeled,seeded,andchoppedtomatoes
2earscorn,kernelsremoved
½tspfreshlygroundblackpepper
¼cuppacked,choppedfreshparsleyleaves
1-2tspfreshlysqueezedlemonjuice
Heattheoliveoilinlarge,heave-boKomedstockpotovermedium-lowheat.Oncehot,addtheleeks,garlic,apinchofsaltand
sweetunJlsoeen,approximately7to8minutes.
Addthecarrots,potatoes,andgreenbeansandconJnuetocookfor4to5moreminutes,sJrringoccasionally.
Addthestock,potatoes,andgreenbeansandconJnuetocookfor4to5moreminutes,sJrringoccasionally.Addthestock,
increasetheheattohigh,andbringtoasimmer.Oncesimmering,addthetomatoes,cornkernels,andpepper.Reducetheheat
tolow,cover,andcookunJlthevegetablesareforktender,approximately25to30minutes.Removefromheatandaddthe
parsleyandlemonjuice.Seasontotaste,withkoshersalt.Serveimmediately.
GreekVegetableStew
TheOrthodoxGreeksenterparJalfastsaspartoftheirreligiouspracJces.Thisrecipeisonethat’shandeddownandcommon
amongGreekfamilies.
2Tbspoil
2onions,chopped
1poundgreenstringbeansbrokeninhalf
1packagefrozenorfreshspinach
4cupswater
Page16
6zucchini,chunked
4yellowsquash,chunked
2cupsceleryleaves
4tomatoes,quartered
1tspsalt
8sliceslemon
1Tbspdriedoregano
3Tbspfreshbasil
2cloveschoppedgarlic
2Tbsplemonjuice
PreparaJon:
Lightlybrownonionsinahotdryskilletaddin2tablespoonsoil.Addoreganoandgarlic,cook1minute.Add4cupswaterand
tomatoes.Cook10minutes.Addremainingingredients.Cookcoveredfor40minutes,sJrringoccasionally.Servewithalemon
sliceineachbowl.
Salads
!
BlackBeanSalad
1(15ounce)canblackbeans,rinsedanddrained
2(15ounce)canswholekernelcorn,drained
8greenonions,chopped
2jalapenopeppers,seededandminced(opJonal)
1greenbellpepper,chopped
1avocado–peeled,piKed,anddiced
1(4ounce)jarpimentos
3tomatoes,seededandchopped
1cupchoppedfreshcilantro
Page17
1lime,juiced(fromonewholelime)
½teaspoongarlicsalt
Inalargebowl,combinetheblackbeans,corn,greenonion,jalapenopeppers,bellpepper,avocado,pimentos,tomatoes,
cilantro,limejuice,anddressing.Seasonwithgarlicsalt.Toss,andchillunJlserving.
(Dressing2/3cupoliveoil,whitewinevinegar,½teaspoonsalt,and½teaspoonpepper.Drizzlethedressingoverthesalad.
StrawberrySpinachSalad
2tablespoonssesameseeds
½cupapplejuice(juicer)
½cupoliveoil
¼cupdisJlledwhitevinegar
¼teaspoonpaprika
¼teaspoonWorcestershiresauce
1tablespoonmincedonion
10ouncesfreshspinach–rinsed,driedandtornintobite-sizepieces
1quartstrawberries–cleaned,hulledandsliced
¼cupalmonds(sliced)
Inamediumbowl,whishtogetherthesesameseeds,applejuice,oliveoil,vinegar,paprika,Worcestershiresauceandonion.
Cover,andchillforonehour.
Inalargebowl,combinethespinach,strawberriesandalmonds.Pourdressingoversalad,andtoss.Refrigerate10to15
minutesbeforeserving.
Page18
!
StrawberryAvocadoSalad
2tablespoonsoliveoil
4teaspoonshoney
1tablespooncidervinegar
1teaspoonlemonjuice(fromawholelemon)
2cupstornsaladgreens
1avocado–peeled,piKedandsliced
10strawberries,sliced
½cupchoppedpecans
Inasmallbowl,whisktogethertheoliveoil,honey,vinegar,andlemonjuice.Setaside.
Placethesaladgreeninalargebowl,andtopwithslicedavocadoandstrawberries.Drizzledressingovereverything,andthen
sprinklewithpecans.Refrigerateforupto2hoursbeforeserving,orserveimmediately.
HealthyGardenSalad
5tablespoonsrewinevinegar
3tablespoonsgrapeseedoil
Page19
1/3cupchoppedfreshcilantro
2limes,juice(fromawholelime)
½cupapplejuice(juicer)
¾teaspoonsalt
2clovesgarlic,minced
1(1pound)packagefrozenshellededamame(greensoybeans)
3cupsfrozencornkernels
1pintcherrytomatoes
4greenonions,thinlysliced
1(15ounce)canblackbeans,rinsedanddrained
Inalargebowl,whisktogethertheredwinevinegar,grapeseedoil,cilantro,limejuice,applejuice,saltandgarlic.Setaside.
Bringinalargepotoflightlysaltedwatertoaboil.AddcorntotheboilingwaterandconJnuecookingfor1moreminute.Drain
verywell,andpourintothebowlwiththedressing.Gentlymixinthecherrytomatoes,greenonionsandblackbeans.Cover
andrefrigerateforaleast2hoursbeforeservingtochillandblendtheflavors.
MexicanCucumberSalad
1mediumcucumber,chopped
1(3.75ounce)canwholekernelcorn,drained
1(16ounce)canstewedtomatoes,drainedandsliced
1greenbellpepper,chopped
1redbellpepper,chopped
2tablespoonsrewinevinegar
1tablespooncrushedredpepperflakes
Page20
½teaspoongarlic,minced
½teaspooncumin
¼teaspoondriedcilantro
¼teaspoonsalt
1/8teaspoongroundblackpepper
Inalargebowl,tosstogetherthecucumber,corn,tomatoes,greenbellpepper,redbellpepper,andredwinevinegar.Season
withcrushedredpepperflakes,garlic,cumin,cilantro,salt,andblackpepper.Cover,andchillatlease30minutesbeforeserving.
Black-EyedPeaSalad
2(15.5ounce)canblack-eyedpeas
1largetomato,chopped
1mediumredbellpepper,chopped
1mediumgreenbellpepper,chopped
½redonion,diced
1stalkcelery,chopped
1tablespoonchoppedfreshparsley
3tablespoonsbalsamicvinegar
2tablespoonsoliveoil
Saltandpeppertotaste
Inamediumbowl,tosstogetherblack-peas,tomato,andredbellpepper,greenbellpepper,reonion,celery,andparsley.Ina
smallbowl,mixbalsamicvinegarandoliveoil.Seasonwithsaltandpepper.Tossintothevegetables.Cover,andchillinthe
refrigerator8hours,orovernight.
SouthwestCornandBlackBeanSalad
Thisbean,cornandnutsinthissaladcombinetocreate19tramsofproteinperserving.Thisisaveryflavorfulsaladandeasyto
makeahead.
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1½cupscornkernels(freshorfrozen)
1/3cuppinenuts
¼cuplimejuice
2Tbspextra-virginoliveoil
¼cupchoppedfreshcilantro
2(14oz)canblackbeans,rinsed
2cupsshreddedredcabbage
1largetomato,diced
½cupmincedredonion
Placepinenutsinasmalldryskilletovermedium-lowheatandcook.SJrring,unJlfragrantandlightlybrownedfor2to4
minutes.Whisklimejuice,oil,cilantro,saltandpepperinalargebowl.Addthecorn,pinenuts,beans,cabbage,tomatoand
onion;tosstocoat,refrigerateunJlreadytoserve.Usefreshlygroundpepperandsalttotastejustbeforeserving.
!
SimpleOrangeandRedOnionSalad
Drizzledwithatangydressing,thisappealingsaladmakesacolorfulandtastyalternaJvetotheusualtossedsalad.Plus,youcan
assembleitinminutes.
4cupstornromaine
2mediumnavelorange,peeledandsecJoned
1smallredonion,slicedandseparatedintorings
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¼cupoliveoil
3Tbspredwinevinegar
¼tspsalt
1/8tsppepper
OnaservingplaKer,arrangetheromaine,orangeandonion.InajarwithaJght-fi=nglid,combinetheremainingingredients;
shakewell.Drizzleoversalad;serveimmediately.
BeauFfulGreenSalad
ThisisabasicgreensaladwithaliKle“zip”toit.
8cupsbabyspinachleaves
½mediumredonion,slicedandseparatedintorings
1cucumber,seedsremovedandcutinto½“chunks
1sweetorange,slicedintosecJonsortriangles
1½cupsnaturallysweeteneddriedcranberries
1cuproastedslicedalmonds
1cupbalsamicvinaigreKesaladdressing,ortotaste
PreparaJon:
Placeservingsofspinachontosaladplates.Topwithredonion,cucumberchunks,orangeslices,cranberries,andslicedalmonds
intheorder.Drizzledressingovereachsalad.
SaladDressings
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!
Manysaladdressingscallforsugarorhoney.IhavechosentoexcludethoseinthisJournal,howevermanypeopleontheDaniel
Fastincludehoneyintheirlistofacceptablefoods.It’suptoyou!MoresaladdressingrecipesareavailableonTheDanielFast
weblog.
LemonOliveOilDressing
1/3cupfreshlemonjuice(largeor1½smalllemons)
¾cupoliveoil(orsomeJmesImixcanolaandolive)
1-2Tbsptamarisoysauce
2largeclovesgarlic,crushed
Freshgroundblackpeppertotaste
ShakeallingredientsinaboKle.Tosswithfreshsaladgreens.Storeleeoverdressinginrefrigerator.
TofuMayonnaise
4ouncetofu
1/3cupoliveoil
2Tbsplemonjuice
2tspDijonmustard
1tspgratedlemonrind
Saltandpeppertotaste
Pureethetofuwith¼cupofwater,oil,lemonjuiceandmustardunJlsmooth.Addgratedlemonrindandseasonwithsaltand
pepper.
Youcanadd4-6garliccloves,mashedwith½teaspoonsalt,tothemixturetomakegarlicmayonnaise.Youcanexperimentwith
usinglessoil,ormoretofu,accordingtoyourtaste.Youcanalsoaddfinelychoppedwhiteonionorscalliontozipitup.
ZestyItalian
3Tablespoonswhitewinevinegar
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1smallsquirtofDijonmustard
¼cupoliveoil
½tsponionpowder
1-2clovesfinelymincedgarlic
½tspeachofthyme,basilandoregano
Saltandpeppertotaste
Putallingredientsinsmalljarandshakevigorously.
RaspberryVinaigreAe
½cupwhitewinewinegar
¼cupoliveoil
¼cupfreshorfrozenraspberries
2teaspoonshoney
PutallingredientsinblenderorfoodprocessorandblendunJlsmooth.
Smoothies
!
StrawberryPeachSmoothie
½cupAlmondMilkorsoymilk(100%nonfat)
½cupfrozenstrawberriesor½cupfreshslicedstrawberriesand4icecubes
1smallfreshpeach,peeled
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Pourmilkintoablenderfrozenstrawberriesorfreshstrawberriesandice,andpeachslices.BlendunJlsmoothandcreamy.
FruitPowerSmoothie
1cupstrawberries
½cupblueberries
1kiwi,peeledandsliced
1banana,peeledandchopped
1cupicecubes
½cupfreshorangejuice(i.e.,fromajuicer)
Inablender,blendthestrawberries,blueberries,kiwi,banana,iceandorangejuiceunJlsmooth.
Strawberry-PineappleSmoothie
1cupfrozenstrawberries
¾cupfreshpineapplejuice(i.e.,fromajuicer)
¾almondmilk(100%nonfat)
6icecubes
Blendthestrawberries,pineapplejuice,milkandiceinablenderunJlsmooth.
SweetDetoxSmoothie
2cupsmixedfrozenberries
1pear,peeled,coredandsliced
1cupunsweetenedpomegranatejuice
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1cupice
CombineallingredientsinablenderandpureeunJlsmooth.
GreenPowerMachine
½cupapple,peeled,cored,andchopped
4kaleleaves,chopped
½cupchoppedmango
6romaineleaves,chopped
¼cupfreshparsleysprigs
1inchfreshgingerroot,peeledandchopped
1cupwater
CombineallingredientsinablenderandpureeolowspeedunJlsmooth.Placeinrefrigerator.Servechilled.
Old-FashionedStrawberry-BananaSmoothie
3½cupschoppedstrawberries
3bananas,peeledandsliced
¼cuporangejuice,(i.e.,fromajuicer)
14cupsoy/Almondmilk(100%nonfat)
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1½tablespoonshoney
1cupice
CombineallingredientsinablenderandpureeunJlsmooth.
LightCucumberSmoothie
1largegardencucumber,peeled,seeded,andcutintochunks(about1cup)
½cupfrozenblueberries
½tablespoonlemonjuice
½tablespoonlimejuice
1tablespoonhoney
CombineallingredientsinablenderandpureeunJlsmooth.
Strawberry-Peach-MangoSmoothie
1cupfrozenstrawberries
1peach,peeled,piKedandsliced
1cupfrozenmangochucks
¼cupAlmondmilk(100%nonfat)
¼cupicechips,opJonal
CombineallingredientsinablenderandpureeunJlsmooth
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Snacks
Burk’sTrailMix
1cupcashews
1cupalmonds
1cupsun-driedunsweetenedraisins
1cupdriedassortedfruitwithnosugaradded
½cupunsweetenedcranberries
Combineallingredientsinabowl.Enjoyasahealthy,fillingsnack.
Dry-RoastedEdamamewithCranberries
1cuproastededamame
1cupcranberries
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Combineandenjoy!
SpicyEnergyMix
1ouncepumpkinseeds
1½ouncedriedmango
1ouncepiKedchoppeddates
¼teaspoonpreparedspicerub
Combinepumpkinseeds,mango,datesandpreparedspicerub.
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