Foods to include in your diet during the Daniel Fast
All fruits. These can be fresh, frozen, dried, juiced or canned. Fruits include but are not limited to apples, apricots, bananas, blackberries, blueberries, boysenberries, cantaloupe, cherries, cranberries, figs, grapefruit, grapes, guava, honeydew melon, kiwi, lemons, limes, mangoes, nectarines, oranges, papayas, peaches, pears, pineapples, plums, prunes, raisins, raspberries, strawberries, tangelos, tangerines, watermelon
All vegetables. These can be fresh, frozen, dried, juiced or canned. Vegetables include but are not limited to artichokes, asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chili peppers, collard greens, corn, cucumbers, eggplant, garlic, ginger root, kale, leeks, lettuce, mushrooms, mustard greens, okra, onions, parsley, potatoes, radishes, rutabagas, scallions, spinach, sprouts, squashes, sweet potatoes, tomatoes, turnips, watercress, yams, zucchini, veggie burgers are an option if you are not allergic to soy.
All whole grains, including but not limited to whole wheat, brown rice, millet, quinoa, oats, barley, grits, whole wheat pasta, whole wheat tortillas, rice cakes and popcorn.
All nuts and seeds, including but not limited to sunflower seeds, cashews, peanuts, sesame. Also nut butters including peanut butter.
All pulses. These can be canned or dried. Pulses include but are not limited to dried beans, pinto beans, split peas, lentils, black eyed peas, kidney beans, black beans, cannellini beans, white beans.
All quality oils including but not limited to olive, canola, grape seed, peanut, and sesame.
Beverages: spring water, distilled water or other pure waters.
Other: tofu, soy products, vinegar, seasonings, salt, herbs and spices.
Foods to avoid on the Daniel Fast
All meat and animal products including but not limited to beef, lamb, pork, poultry, and fish.
All dairy products including but not limited to milk, cheese, cream, butter, and eggs.
All sweetenersincluding but not limited to sugar, raw sugar, honey, syrups, molasses, and cane juice.
All leavened bread and baked goods.
All refined and processed food products including but not limited to artificial flavorings, food additives, chemicals, white rice, white flour, and foods that contain artificial preservatives.
All deep fried foods including but not limited to potato chips, French fries, corn chips.
All solid fats including shortening, margarine, lard and foods high in fat.
Beverages including but not limited to coffee, tea, herbal teas, carbonated beverages, energy drinks, and alcohol.
Remember, READ THE LABELS!
Breakfast Apple and Oat Porridge
4 cups water
1 ½ cups oat bran (not oatmeal)
1 large apple – peeled/cored and
chopped into very small pieces
1/3 cup raisins
½ teaspoon ground caraway
½ teaspoon cinnamon
½ teaspoon salt
Soy milk for serving (optional)
1. In a 2 quarts sauce pan over high heat, bring the water to a boil. Stir in
the oat bran and allow water to return to a boil.
2. Reduce heat to low and cook for two minutes – stirring often.
3. After two minutes, turn off heat. Stir in the apple, raisins, and spices. Let
stand until apple pieces soften – about 5 minutes – stirring occasionally.
4. Divide hot cereal evenly among 4 bowls. Serve with the soy milk if
Potato and Green Onion Frittata
This recipe takes some time, but it’s a great breakfast meal for weekends on the Daniel
Fast. You will need a blender or food processor; plus a baking dish.
Preheat the oven to 350°F.
1/4 cup olive oil
1 onion, finely chopped
4-5 green onions, chopped with the
green and white parts separated
4 cloves garlic, minced
2 medium potatoes, shredded (or 2
cups of frozen shredded potatoes)
2 tsp. salt, divided
1/2 tsp. pepper, divided
2 lb. firm tofu
2-3 Tbsp. soy sauce, to taste
1. In a large pan, heat the olive oil over medium heat. Add the onion and the
white part of the green onions and sauté for 2 to 3 minutes.
2. Add the garlic and heat for another 30 seconds.
3. Increase the heat to medium-high and add the potatoes, 1 tsp. of the salt, and
1/4 tsp. of the pepper. Cook for 10 to 15 minutes, flipping the potatoes
regularly until they are well-browned.
4. Blend the remaining salt and pepper, the tofu, and soy sauce in a food processor
until they are creamy.
5. Pour creamy mixture and the green part of the green onions over the fried
potatoes and mix. Pour this mixture into a large, oiled pie or tart pan.
6. Bake for 30 to 40 minutes or until the center is firm. Allow the frittata to cool
for 10 minutes then invert onto a serving plate.
Yield: 4 Servings
Tofu Breakfast Scramble
Tofu is a great source of protein. In this recipe, the tofu will pick up the fresh flavors
from the vegetables. This recipe is perfect for a little ketchup, but most brands have
sugar in them. So using a little tomato paste is a great addition.
1 box firm tofu
1 zucchini, diced small
1 tomato, diced
½ onion, diced
1 red bell pepper, diced
2 green onions, finely sliced
1 tablespoon fresh cilantro, minced
1 clove garlic, minced
Salt and pepper to taste
Tomato paste if desired
1. Spray pan with 100% olive oil spray
2. Add all ingredients and fry until vegetables are soft and ready to eat.
3. Salt and pepper to taste
4. Serve with tomato paste
Tip: You can add lots of different vegetables to this recipe including broccoli, carrots,
Bean and Rice Casserole
Beans and rice combine to make a complete protein. So this casserole serves as an
excellent source of protein during the Daniel Fast.
Preheat oven to 375
1 medium onion, chopped
2 cup uncooked brown rice
1 can red kidney beans (15 1/4 – 19 oz), drained and rinsed
1 can black beans (15 1/4 – 19 oz), drained and rinsed
1 can garbanzo beans (15 1/4 – 19 oz), drained and rinsed
1 can stewed tomatoes (14 1/2 – 16 oz), drained
1 can chopped mild chilies (4 oz), drained
10 ounces frozen green peas, thawed by placing under running water
1 cup frozen corn, thawed by placing under running water
1. In a 5-qt Dutch oven over medium high heat, sauté onion in liquid of your
choice (balsamic vinegar, olive oil, water) until tender, stirring occasionally.
2. Add rice; cook while stirring until parched and slightly opaque.
3. Add beans, tomatoes, chilies and 3 1/2 cups of water to rice and onion in
Dutch oven and bring mixture to boil.
4. Cover tightly place in oven, baking until rice is tender and liquid is absorbed
(around 1 hour for brown rice).
5. Add peas and corn, adjust seasonings, and return to oven until heated
Yield: four servings
These recipes are all from the Daniel Fast Cookbooks available at Daniel-Fast.com T
Stir Fry Vegetables with Brown Rice
You will end up having a couple meals that you really enjoy and you will make over and
over again during your fast. This recipe will likely be one of them! Not only is it very
appetizing in its colorful presentation, but it is filling and tasty. Change the recipe to
your own liking and with what you have available, but don’t skimp on the vegetables as
that’s what makes this recipe unique and satisfying.
1 tablespoon sesame oil
3 green onions, finely chopped
3 tablespoons fresh ginger,
4 cups fresh broccoli, chopped
½ pound fresh green beans,
2 carrots, peeled and sliced on
2 cloves garlic, minced
4 cups greens, chopped (kale,
bok choy, spinach, collards,
1 can sliced water chestnuts,
3 cups cooked brown rice
2 tablespoons soy sauce
1 ½ cups peas (if frozen run under
water to thaw)
½ cup toasted sliced almonds
1. Heat a deep skillet or wok over medium heat for about 1 minute. Add oil and
heat for 1 minute.
2. Add green onions and ginger. Sauté for 5 minutes.
3. Add broccoli, green beans, carrots, and garlic. Stir fry for 8-10 minutes.
4. Add greens and toss for about 2 minutes or until greens are wilted.
5. Stir in water chestnuts, brown rice, soy sauce, peas and almonds.
6. Serve as complete meal.
Yield: four servings
Tip: Serve this dish as a complete main dish along with a side of sliced fruit such as oranges, pineapple or mango. This is also a great recipe to double and then
use the leftovers for lunch. Merely heat in the microwave or eat at room
Bean Curry and Rice
This is an easy recipe and you can adjust the spices to your liking. You might also
consider adding mushroom, carrots or other vegetables.
2 tablespoons olive oil
1 large white onion, chopped
1/2 cup dry lentils
2 cloves garlic, minced
3 tablespoons curry powder
1 teaspoon ground cumin
1 pinch cayenne pepper
1 can crushed tomatoes (28
1 can garbanzo beans, drained
and rinsed (15 ounce)
1 can kidney beans, drained and
rinsed (8 ounce)
1/2 cup raisins
salt and pepper to taste
8 cups cooked brown rice
1. Prepare the brown rice according to package directions so you have enough for
2. Heat the oil in a large pot over medium heat, and cook the onion until tender.
3. Mix in the lentils and garlic, and season with curry powder, cumin, and
cayenne pepper. Cook and stir 2 minutes.
4. Stir in the tomatoes, garbanzo beans, kidney beans, and raisins. Season with
salt and pepper.
5. Reduce heat to low, and simmer at least 1 hour, stirring occasionally.
Yield: eight servings
These recipes are all from the Daniel Fast Cookbooks available at Da
Simple Orange and Red Onion Salad
Drizzled with a tangy dressing, this appealing salad makes a colorful and tasty alternative to the
usual tossed salad. Plus, you can assemble it in minutes
• 4 cups torn romaine
• 2 medium navel oranges, peeled and sectioned
• 1 small red onion, sliced and separated into rings
• 1/4 cup olive oil
• 3 tablespoons red wine vinegar
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
On a serving platter, arrange the romaine, oranges and onion. In a jar with a tight-fitting lid,
combine the remaining ingredients; shake well. Drizzle over salad; serve immediately. Yield: four servings