The Daniel Fast. For more information, lots of recipes, and answers to frequently asked questions, visit the Daniel Fast Blog at:

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1 Prepare for your Daniel Fast The Daniel Fast During the Daniel Fast you will not consume any sugar or sweeteners of any kind, nor will you have any caffeine or artificial chemicals. Many people experience a physical detox during the first few days of the fast including headaches, fatigue, leg cramps and other typical symptoms. You can reduce these effects by weaning yourself from these foods before the fast begins and also by drinking at least 1/2 gallon of filtered water each day before, during and after the fasting period. Anytime you have concern about symptoms you may experience, be sure to contact your health professional. Fasting should never be harmful to the body! 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 10:2, 3 The Daniel Fast For more information, lots of recipes, and answers to frequently asked questions, visit the Daniel Fast Blog at: The Daniel Fast Guidelines Use this guide when preparing menus, choosing recipes and shopping for your Daniel Fast meals.

2 The Daniel Fast Food List The Daniel Fast is a very healthy way to eat and is full of nutritious and healthy foods. However, if you have special dietary needs, you should consult your health professional before you start this fast. You can then modify the fast to meet your specific health needs. Foods to include 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 legumes. These can be canned or dried. Legumes 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 sweeteners including but not limited to sugar, raw sugar, honey, syrups, molasses, and cane juice. All leavened bread including Ezekiel Bread (it contains yeast and honey) and baked goods. All refined and processed foods 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. When you shop for food remember to READ THE LABELS to make sure the only ingredients in packaged foods are suitable for the Daniel Fast. You will want to be especially aware of chemicals, dairy products and sweeteners - all of which are not allowed on the Daniel Fast. The Daniel Fast For more information, lots of recipes, and answers to frequently asked questions, visit the Daniel Fast Blog at:

3 DANIELFASTFOODLIST PleasemakesuretoREADTHELABELwhenpurchasingpackaged,cannedorbottledfoods.Theyshould besugarfreeandchemicalfree.keepthisinmindasyoureviewthislistofacceptablefoods. FoodstoincludeinyourdietduringtheDanielFast Allfruits.Thesecanbefresh,frozen,dried,juicedorcanned.Fruitsincludebutarenotlimitedtoapples, apricots,bananas,blackberries,blueberries,boysenberries,cantaloupe,cherries,cranberries,figs, grapefruit,grapes,guava,honeydewmelon,kiwi,lemons,limes,mangoes,nectarines,oranges,papayas, peaches,pears,pineapples,plums,prunes,raisins,raspberries,strawberries,tangelos,tangerines, watermelon Allvegetables.Thesecanbefresh,frozen,dried,juicedorcanned.Vegetablesincludebutarenot limitedtoartichokes,asparagus,beets,broccoli,brusselssprouts,cabbage,carrots,cauliflower,celery, chilipeppers,collardgreens,corn,cucumbers,eggplant,garlic,gingerroot,kale,leeks,lettuce, mushrooms,mustardgreens,okra,onions,parsley,potatoes,radishes,rutabagas,scallions,spinach, sprouts,squashes,sweetpotatoes,tomatoes,turnips,watercress,yams,zucchini,veggieburgersarean optionifyouarenotallergictosoy. Allwholegrains,includingbutnotlimitedtowholewheat,brownrice,millet,quinoa,oats,barley,grits, wholewheatpasta,wholewheattortillas,ricecakesandpopcorn. Allnutsandseeds,includingbutnotlimitedtosunflowerseeds,cashews,peanuts,sesame.Alsonut buttersincludingpeanutbutter. Alllegumes.Thesecanbecannedordried.Legumesincludebutarenotlimitedtodriedbeans,pinto beans,splitpeas,lentils,blackeyedpeas,kidneybeans,blackbeans,cannellinibeans,whitebeans. Allqualityoilsincludingbutnotlimitedtoolive,canola,grapeseed,peanut,andsesame. Beverages:springwater,distilledwaterorotherpurewaters. Other:tofu,soyproducts,vinegar,seasonings,salt,herbsandspices. FoodstoavoidontheDanielFast Allmeatandanimalproductsincludingbutnotlimitedtobeef,lamb,pork,poultry,andfish. Alldairyproductsincludingbutnotlimitedtomilk,cheese,cream,butter,andeggs.

4 Allsweetenersincludingbutnotlimitedtosugar,rawsugar,honey,syrups,molasses,andcanejuice. AllleavenedbreadincludingEzekielBread(itcontainsyeastandhoney)andbakedgoods. Allrefinedandprocessedfoodproductsincludingbutnotlimitedtoartificialflavorings,foodadditives, chemicals,whiterice,whiteflour,andfoodsthatcontainartificialpreservatives. Alldeepfriedfoodsincludingbutnotlimitedtopotatochips,Frenchfries,cornchips. Allsolidfatsincludingshortening,margarine,lardandfoodshighinfat. Beveragesincludingbutnotlimitedtocoffee,tea,herbalteas,carbonatedbeverages,energydrinks, andalcohol. Remember,READTHELABELS!

5 Food Preparation You will quickly find that most of the prepared meals you find in grocery stores contain ingredients that are not acceptable for the Daniel Fast. Consequently, you will need to prepare most of your meals from scratch! Meal preparation can take more time during the Daniel Fast, but you can also adopt some habits to streamline this essential part of your fasting experiences. Meal Planning - Plan all of your meals for one week. Make sure you have all the ingredients you need along with snack foods! Set a Cook Day - I frequently use Saturday as the day when I plan all my meals for the coming week and then cook several meals in advance. I make pots of soup, vegetable chili, chapatis and many other dishes. This saves me hours of time and lots of frustration in the coming week, plus it's fun! Salad Prep - I wash and trim all my salad ingredients as soon as I get home from the grocery store. I then store each item in a container for easy use later in the week. I can make a lovely salad in less than a minute because all the ingredients are already prepared!

6 Meal Planning Worksheet Use this sheet to plan your meals. Keep in mind that this is a spiritual fast, not just changing your eating habits. Simplicity and moderation are in order. Day Breakfast Lunch Dinner Snacks Daniel-Fast.com By Susan Gregory

7 FAQ What is the Daniel Fast? It's a biblically based partial fast based on two accounts of the Prophet Daniel's fasting experiences (seed Daniel 1 and 10) and typical Jewish fasting principles. The Daniel Fast eating plan is similar to a vegan diet with additional restrictions. See the Daniel Fast Food List for a more complete outline of foods to include and foods to avoid. Why are fruits and grains allowed when the Bible says Daniel ate only vegetables and drank water? The early translations (including KJV) use the word pulse instead of vegetables. That word is rightly translated as "foods grown from seed." Therefore, the Daniel Fast includes fruits, vegetables and whole grains. Can I take medications during the Daniel Fast? If you have health issues, you should always talk with your health professional before starting the Daniel Fast or any other major change in your diet. Fasting should never bring harm to the body, so medications should be continued. Are supplements okay to take during the Daniel Fast? Yes, but read the label to make sure they are of good quality and that the ingredients comply with the Daniel Fast Guidelines. Why can't I have herbal tea on the Daniel Fast? This is a common question! The reason that no tea is allowed is because the only beverage on the Daniel Fast is water (see Daniel 1). This is based on the prophet's fasting practice in Daniel 1 where he and his companions ate only pulse (food grown from seed) and drank only water. Tea is not water and therefore is not allowed on the Daniel Fast. Can I have honey on the Daniel Fast? It's natural with no preservatives. No sweeteners are allowed on the Daniel Fast. This is based on Daniel's fast recorded in Daniel 10 where he ate no meat and consumed no precious foods. So even though honey is natural and free of chemicals, it would be considered a "precious food" and therefore not allowed during the Daniel Fast. I am pregnant. Can I still engage in the Daniel Fast? First, you will want to contact your doctor and explain that the Daniel Fast is a vegan diet with additional restrictions (leavened breads, caffeine, alcohol, sweeteners and chemicals). Generally, pregnant and nursing mothers follow the Daniel Fast guidelines, but add enough chicken or fish to meet the additional protein demands. What about marital relations during the Daniel Fast? The Bible does speak of husbands and wives abstaining from sexual relations during fasts. However, this is to be a mutual agreement by both the husband and wife. Many couples do refrain from sex while fasting and find their relationship strengthened as they intentionally express love for one another in other ways. So, abstaining from sex during the Daniel Fast is not required, however it is an opportunity to experience growth in your marriage and in your relationship with the Lord. Are there ever situations when I should "pause" from the fast? Yes, there are times when it would be appropriate to briefly pause from the fast, but do so after consulting with the Holy Spirit. For example, last year when I was fasting I visited my son and his wife who live about 120 miles from me. My son is adopted from Ethiopia and three years ago he returned to Ethiopia and while there married a lovely woman. They now live in Seattle. During my visit, she had prepared a very special Ethiopian meal for me (parents are very honored in Ethiopia) with lamb. I quickly consulted the Holy Spirit who showed me the way of love for her would be for me to pause my fast. She followed the meal with an Ethiopian Coffee Ceremony, again an act of honor toward me. I felt the freedom to engage in both the meal and coffee ceremony and then returned to my fast the next day. It was the loving thing to do... How much food can I have on the Daniel Fast? The Scriptures don't really state an amount of food that can be consumed. However, I do encourage people to keep in mind that this is a fast (restricting food for a spiritual purpose). With that in mind, eating no more than three moderate meals and two small snacks would be appropriate. Can I eat food during the daylight hours? Many fasts begin at sunrise and end at sunset. However, the Daniel Fast does not require this modification to our eating patterns. If you choose to add this step to your fast, then that would still be okay, but it is not a required step for the Daniel Fast. How do you know what Daniel really ate? I don't! That's why the fast isbased on the fasting experiences recorded in Daniel 1 and

8 Daniel 10. If you want to "eat as Daniel ate," then I encourage to research what that could have been. But my guess is that you will soon realize that you can't be sure. That's why the fast is only based and modeled after Daniel 1, Daniel 10 and typical Jewish fasting principles. Can I have (fill in the blank)? You can have all foods that include ingredients that comply with the Daniel Fast approved food lists. READ THE LABEL on any prepared or packaged foods to make sure all of the ingredients comply. Even foods marked as "natural" my still contain sweetener or other foods that are not allowed on the fast. What foods can I eat straight from the grocery store? You will quickly learn that most of the prepared foods found in grocery stores include sweeteners, chemicals or other ingredients that are not allowed on Daniel Fast. That's why most meals are made from scratch and the reason I've written two ecookbooks and included a cookbook in the new paperback edition. What if I want to do the Daniel Fast for dietary reasons and not spiritual purposes? The definition of fasting is to restrict food for a spiritual purpose. Using the Daniel Fast eating plan for strictly health purposes would be a Daniel Diet rather than a fast. Many people do use the Daniel Fast eating plan to improve their health and for weight loss. What about gum and breath mints? I have yet to find either gum or breath mints that don't have sweeteners or chemicals included in the ingredients. So alternatives like mint leaves, parsley, whole cloves and cinnamon sticks can be used. Also, adding lemon slices to your water will freshen your mouth. You will also find that eating a plant-based diet produces a "sweeter" breath than eating meats and animal products.

9 BREAKFAST AppleandOatPorridge Ingredients: 4cupswater 1½cupsoatbran(notoatmeal) 1largeapplepeeled/coredandchoppedintoverysmallpieces 1/3cupraisins ½teaspoongroundcarawayseeds ½teaspooncinnamon ½teaspoonsalt Soymilkforserving(optional) Preparation: 1.Ina2quartssaucepanoverhighheat,bringthewatertoaboil.Stirintheoatbranandallowwater toreturntoaboil. 2.Reduceheattolowandcookfortwominutesstirringoften. 3.Aftertwominutes,turnoffheat.Stirintheapple,raisins,andspices.Letstanduntilapplepieces softenabout5minutesstirringoccasionally. 4.Dividehotcerealevenlyamong4bowls.Servewiththesoymilkifdesired. Yield:4servings DanielFastRecipes bysusangregory Allrightsreserved DanielFast.com

10 PotatoandGreenOnionFrittata (Thisrecipetakessometime,butit sagreatbreakfastmealforweekendsonthedanielfast.youwill needablenderorfoodprocessor;plusabakingdish.) Preheattheovento350 F. 1/4cupoliveoil 1onion,finelychopped 45greenonions,choppedwiththegreenandwhitepartsseparated 4clovesgarlic,minced 2mediumpotatoes,shredded(or2cupsoffrozenshreddedpotatoes) 2tsp.salt,divided 1/2tsp.pepper,divided 2lb.firmtofu 23Tbsp.soysauce,totaste Preparation: 1.Inalargeskillet,heattheoliveoilovermediumheat.Addtheonionandthewhitepartofthegreen onionsandsautéfor2to3minutes. 2.Addthegarlicandheatforanother30seconds. 3.Increasetheheattomediumhighandaddthepotatoes,1tsp.ofthesalt,and1/4tsp.ofthepepper. Cookfor10to15minutes,flippingthepotatoesregularlyuntiltheyarewellbrowned. 4.Blendtheremainingsaltandpepper,thetofu,andsoysauceinafoodprocessoruntiltheyare creamy. 5.Pourcreamymixtureandthegreenpartofthegreenonionsoverthefriedpotatoesandmix.Pour thismixtureintoalarge,oiledpieortartpan. 6.Bakefor30to40minutesoruntilthecenterisfirm.Allowthefrittatatocoolfor10minutesthen invertontoaservingplate. Yield:4Servings DanielFastRecipes bysusangregory Allrightsreserved DanielFast.com

11 TofuBreakfastScramble Tofuisagreatsourceofprotein.Inthisrecipe,thetofuwillpickupthefreshflavorsfromthe vegetables.thisrecipeisperfectforalittleketchup,butmostbrandshavesugarinthem.sousinga littletomatopasteisagreataddition. Ingredients: 1boxfirmtofu 1zucchini,dicedsmall 1tomato,diced ½onion,diced 1redbellpepper,diced 2greenonions,finelysliced 1tablespoonfreshcilantro,minced 1clovegarlic,minced Saltandpeppertotaste Tomatopasteifdesired Preparation: 1.Spraypanwith100%oliveoilspray 2.Addallingredientsandfryuntilvegetablesaresoftandreadytoeat. 3.Saltandpeppertotaste 4.Servewithtomatopaste Tip:Youcanaddlotsofdifferentvegetablestothisrecipeincludingbroccoli,carrots,andmushrooms. DanielFastRecipes bysusangregory Allrightsreserved DanielFast.com

12 MAINCOURSES BeanandRiceCasserole Beansandricecombinetomakeacompleteprotein.Sothiscasseroleservesasanexcellentsourceof proteinduringthedanielfast. Preheatovento375 Ingredients: 1mediumonion,chopped 2cupuncookedbrownrice 1canredkidneybeans(151/419oz),drainedandrinsed 1canblackbeans(151/419oz),drainedandrinsed 1cangarbanzobeans(151/419oz),drainedandrinsed 1canstewedtomatoes(141/216oz),drained 1canchoppedmildchilies(4oz),drained 10ouncesfrozengreenpeas,thawedbyplacingunderrunningwater 1cupfrozencorn,thawedbyplacingunderrunningwater Preparation: 1.Ina5qtDutchovenovermediumhighheat,sautéonioninliquidofyourchoice(balsamicvinegar, oliveoil,water)untiltender,stirringoccasionally. 2.Addrice;cookwhilestirringuntilparchedandslightlyopaque. 3.Addbeans,tomatoes,chiliesand31/2cupsofwatertoriceandonioninDutchovenandbring mixturetoboil. 4.Covertightlyplaceinoven,bakinguntilriceistenderandliquidisabsorbed(around1hourforbrown rice). 5.Addpeasandcorn,adjustseasonings,andreturntoovenuntilheatedthrough. Yield:fourservings TheserecipesareallfromtheDanielFastCookbooksavailableatDanielFast.comTheserecipesareall fromthedanielfastcookbooksavailableatdanielfast.com

13 StirFryVegetableswithBrownRice Youwillenduphavingacouplemealsthatyoureallyenjoyandyouwillmakeoverandoveragain duringyourfast.thisrecipewilllikelybeoneofthem!notonlyisitveryappetizinginitscolorful presentation,butitisfillingandtasty.changetherecipetoyourownlikingandwithwhatyouhave available,butdon tskimponthevegetablesasthat swhatmakesthisrecipeuniqueandsatisfying. Ingredients: 1tablespoonsesameoil 3greenonions,finelychopped 3tablespoonsfreshginger,minced 4cupsfreshbroccoli,chopped ½poundfreshgreenbeans,chopped 2carrots,peeledandslicedondiagonal 2clovesgarlic,minced 4cupsgreens,chopped(kale,bokchoy,spinach,collards,etc) 1canslicedwaterchestnuts,drained 3cupscookedbrownrice 2tablespoonssoysauce 1½cupspeas(iffrozenrununderwatertothaw) ½cuptoastedslicedalmonds Preparation: 1.Heatadeepskilletorwokovermediumheatforabout1minute.Addoilandheatfor1minute. 2.Addgreenonionsandginger.Sautéfor5minutes. 3.Addbroccoli,greenbeans,carrots,andgarlic.Stirfryfor810minutes. 4.Addgreensandtossforabout2minutesoruntilgreensarewilted. 5.Stirinwaterchestnuts,brownrice,soysauce,peasandalmonds. 6.Serveascompletemeal. Yield:fourservings Tip:Servethisdishasacompletemaindishalongwithasideofslicedfruitsuchasoranges,pineapple ormango.thisisalsoagreatrecipetodoubleandthenusetheleftoversforlunch.merelyheatinthe microwaveoreatatroomtemperature.

14 BeanCurryandRice Thisisaneasyrecipeandyoucanadjustthespicestoyourliking.Youmightalsoconsideradding mushroom,carrotsorothervegetables. Ingredients: 2tablespoonsoliveoil 1largewhiteonion,chopped 1/2cupdrylentils 2clovesgarlic,minced 3tablespoonscurrypowder 1teaspoongroundcumin 1pinchcayennepepper 1cancrushedtomatoes(28ounce) 1cangarbanzobeans,drainedandrinsed(15ounce) 1cankidneybeans,drainedandrinsed(8ounce) 1/2cupraisins saltandpeppertotaste 8cupscookedbrownrice Preparation: 1.Preparethebrownriceaccordingtopackagedirectionssoyouhaveenoughfor8servings. 2.Heattheoilinalargepotovermediumheat,andcooktheonionuntiltender. 3.Mixinthelentilsandgarlic,andseasonwithcurrypowder,cumin,andcayennepepper.Cookandstir 2minutes. 4.Stirinthetomatoes,garbanzobeans,kidneybeans,andraisins.Seasonwithsaltandpepper. 5.Reduceheattolow,andsimmeratleast1hour,stirringoccasionally. Yield:eightservings TheserecipesareallfromtheDanielFastCookbooksavailableatDanielFast.com

15 FLATBREAD TheserecipesareallfromtheDanielFastCookbooksavailableatwww.DanielFast.com ChapattisorIndianFlatBread Chapattisaresimilartotortillas,butmadewithnobakingpowder.Theyareeasytomakeandkeepwell ifstoredinanairtightcontainer.chapattisarecommoninsoutheastasiaandthroughoutafrica. Ingredients: 2½cupsfinewholewheatflour(youcanusuallyfindthisinthenaturalfoodssectionofthe supermarketorwiththebulkfoods) 2cupswater(orenoughtomakeasoftdough) 1pinchsalt Preparation: 1.Mixflourandsaltinalargemixingbowl. 2.Makeaholeinflourandusingyourhand,mixinwatertomakesoftdough. 3.Kneadforfiveminutes,returntothebowl,coverwithwetclothandrefrigerateforanhour. 4.Heatacastironskilletovermediumhighheatuntilveryhot. 5.Rollout1/2ahandfulofdoughintoaflatroundshapeandplaceinpan,cookingfor1minuteoneach side. 6.Onceturned,pressgentlywithatowel,untilbrown. 7.Repeatuntilalldoughisused. Yield:About10chapattis

16 HomemadeCrackers Makingcrackersisquick,easyandfun.Theycanbemadewithvariousseasoningsandmanydifferent kindsofgrain.trycornmealwithchilipowder,ryewithcarawayordillseeds,orwholewheatwithgarlic powder. Experiment!Ifmadefromcornmeal,buckwheatorothernonglutengrains,theycansafelybeeatenby glutenintolerantindividuals.thisrecipemakesasemicrisp,densecracker. Preheatovento400 Ingredients 1¼cupswholewheatflour,divided(rye,buckwheatorcornmealcanbesubstituted) ½teaspoonsalt 2tablespoonscanolaoiloroliveoil;moreasneeded 4tablespoonswater;addmoreasneeded 1teaspoonseasoningsuchasdriedherbs,chilipowder,garlicpowder,onionpowder,etc.(optional) 1.Usingafoodprocessortomix1cupoftheflour,½teaspoonsaltandoil. 2.Add3tablespoonswaterandmixwell.Graduallyaddmorewater,mixingaftereachaddition,until mixtureformsacompactball.ifitseemstoostickytohandle,addmoreflour. 3.Sprinkleyourworksurface(orabakingsheetsizedpieceofparchmentpaper)withsomeofthe remainingflourthenpressandrollthedoughtoabout1/8thinchthickness,tryingtogetitfairly uniform.ifthedoughistoodrytorollout,returnittothefoodprocessorandaddalittlemorewater.if necessarytopreventsticking,dustyourhandsandtherollingpinwithalittlemoreflour. 4.Placetherolledoutdoughonabakingsheetdustedwithalittleflourorcornmeal(ifyou'veused parchmentpaper,transferdoughandpapertobakingsheet) 5.Bakefor1015minutes,untillightbrown. 6.Coolandbreakintopieces.Ifmakingseveralbatches,mixanotherwhilethefirstonebakes.Youcan reusetheparchmentpaperseveraltimes. Yield:Makesaboutapoundofcrackers

17 SALADS SouthwestCornandBlackBeanSalad Thisbean,cornandnutsinthissaladcombinetocreate19gramsofproteinperserving.Thisisavery flavorfulsaladandeasytomakeahead. Ingredients: 1½cupscornkernels(freshorfrozen) 1/3cuppinenuts 1/4cuplimejuice 2tablespoonsextravirginoliveoil 1/4cupchoppedfreshcilantro 2(14.5ounce)cansblackbeans,rinsed 2cupsshreddedredcabbage 1largetomato,diced 1/2cupmincedredonion Preparation: 1.Placepinenutsinasmalldryskilletovermediumlowheatandcook,stirring,untilfragrantandlightly browned,2to4minutes. 2.Whisklimejuice,oil,cilantro,saltandpepperinalargebowl.Addthecorn,pinenuts,beans, cabbage,tomatoandonion;tosstocoat.refrigerateuntilreadytoserve. 3.Freshlygroundpepperandsalttotastejustbeforeserving. Yield:fourservings TheserecipesareallfromtheDanielFastCookbooksavailableatDanielFast.com

18 SimpleOrangeandRedOnionSalad Drizzledwithatangydressing,thisappealingsaladmakesacolorfulandtastyalternativetotheusual tossedsalad.plus,youcanassembleitinminutes Ingredients: 4cupstornromaine 2mediumnaveloranges,peeledandsectioned 1smallredonion,slicedandseparatedintorings 1/4cupoliveoil 3tablespoonsredwinevinegar 1/4teaspoonsalt 1/8teaspoonpepper Directions: Onaservingplatter,arrangetheromaine,orangesandonion.Inajarwithatightfittinglid,combinethe remainingingredients;shakewell.drizzleoversalad;serveimmediately. Yield:4servings.

19 BeautifulGreenSalad Thisisabasicgreensaladwithalittle zip toit. Ingredients: 8cupsbabyspinachleaves 1/2mediumredonion,slicedandseparatedintorings 1cucumber,seedsremovedandcutinto½ chunks 1sweetorange,slicedintosectionsortriangles 11/2cupsnaturallysweeteneddriedcranberries 1cuproastedslicedalmonds 1cupbalsamicvinaigrettesaladdressing,ortotaste Preparation: 1.Placeservingsofspinachontosaladplates.Topwithredonion,cucumberchunks,orangeslices, cranberries,andslicedalmondsinthatorder. 2.Drizzledressingovereachsalad. Yield:6servings TheserecipesareallfromtheDanielFastCookbooksavailableatDanielFast.com

20 SaladDressings Manysaladdressingscallforsugarorhoney.IhavechosentoexcludethoseinthisJournal,however manypeopleonthedanielfastincludehoneyintheirlistofacceptablefoods.it suptoyou!moresalad dressingrecipesareavailableonthedanielfastweblog. LemonOliveOilDressing cupfreshlemonjuice(1largeor1½smalllemons) ¾cupoliveoil(orsometimesImixcanolaandolive) 12tablespoonstamarisoysauce 2largeclovesgarlic,crushed Freshgroundblackpeppertotaste Shakeallingredientsinabottle.Tosswithfreshsaladgreens.Storeleftoverdressingintherefrigerator. TofuMayonnaise 4ouncestofu 1/3cupoliveoil 2tablespoonslemonjuice 2teaspoonsDijonmustard 1teaspoongratedlemonrind Saltandpeppertotaste Pureethetofuwith1/4cupofwater,oil,lemonjuiceandmustarduntilsmooth.Addgratedlemonrind andseasonwithsaltandpepper. Youcanadd46garliccloves,mashedwith1/2teaspoonsalt,tothemixturetomakegarlicmayonnaise. Youcanexperimentwithusinglessoil,ormoretofu,accordingtoyourtaste.Youcanalsoaddfinely choppedwhiteonionorscalliontozipitup. ServingSize:Justunder1cupoffinishedmayo TheserecipesareallfromtheDanielFastCookbooksavailableatDanielFast.com

21 SNACKS SnacksfortheDanielFast TohaveasuccessfulDanielFast,it sagoodideatohaveseveralsnackfoodsavailableforthosetimes whenyou needalittlesomething. Isuggestyoustilltakesnacksin servings, soyoudon tovereaton thesesometimeshighcaloriefoods. Ricecakes,justplainoldcrunchypatties Ricecakeswithpeanutbutterandraisins Almonds Driedfruitincludingapricots Applesdippedinnutbutter Slicedfruit Veggieswithdip Poppedpopcorn Trailmixwithnuts,raisins,sunflowerseeds,coconutpiecesanddriedfruit Fruitkabobs Frozenfruitincludinggrapes,blueberries,strawberriesandbananas Wholewheatcrackers*withnutbutter Hummuswithflatbread* TheserecipesareallfromtheDanielFastCookbooksavailableatDanielFast.com

22 SOUPSANDSTEWS GardenVegetableSoup Thisrecipecallsforfreshvegetables,butsubstitutewithfrozenvarietiesiftheyarenotavailable.Bythe way,testsshowthatfrozenvegetablesactuallyretainmoreoftheirvitaminsandmineralsbecausethey arefrozensosoonafterharvesting. Ingredients: 4tablespoonsoliveoil 2cupschoppedleeks,whitepartonly(fromapproximately3mediumleeks) 2tablespoonsfinelymincedgarlic KosherSalt 2cupscarrots,peeledandchoppedintorounds(approximately2medium) 2cupspeeledanddicedpotatoes 2cupsfreshgreenbeans,brokenorcutinto3/4inchpieces 2quartsvegetablebroth 4cupspeeled,seeded,andchoppedtomatoes 2earscorn,kernelsremoved 1/2teaspoonfreshlygroundblackpepper 1/4cuppacked,choppedfreshparsleyleaves 12teaspoonsfreshlysqueezedlemonjuice Preparation: 1.Heattheoliveoilinlarge,heavybottomedstockpotovermediumlowheat.Oncehot,addtheleeks, garlic,andapinchofsaltandsweatuntiltheybegintosoften,approximately7to8minutes. 2.Addthecarrots,potatoes,andgreenbeansandcontinuetocookfor4to5moreminutes,stirring occasionally. 3.Addthestock,increasetheheattohigh,andbringtoasimmer. 4.Oncesimmering,addthetomatoes,cornkernels,andpepper.Reducetheheattolow,cover,and cookuntilthevegetablesareforktender,approximately25to30minutes. 5.Removefromheatandaddtheparsleyandlemonjuice.Season,totaste,withkoshersalt.Serve immediately. Yield:6servings

23 GreekVegetableStew TheOrthodoxGreeksenterpartialfastsaspartoftheirreligiouspractices.Thisrecipeisonethat s handeddownandcommonamonggreekfamilies. Ingredients: 2tablespoonsoil 2onions,chopped 1poundgreenstringbeans,brokeninhalf 1packagefrozenorfreshspinach 4cupswater 6zucchini,chunked 4yellowsquash,chunked 2cupsceleryleaves 4tomatoes,quartered 1teaspoonsalt 8sliceslemon 1tablespoondriedoregano 3tablespoonsfreshbasil 2cloveschoppedgarlic 2tablespoonslemonjuice Preparation: 1.Lightlybrownonionsinahotdryskilletin2tablespoonsoil. 2.Addoreganoandgarlic,cook1minute. 3.Add4cupswaterandtomatoes.Cook10minutes. 4.Addremainingingredients.Cookcoveredfor40minutes,stirringoccasionally. 5.Servewithalemonsliceineachbowl. Yield:eightservings

24 RedBeanSoup Beansaresorichinvitaminsandprotein.Plustheyareexcellentforourdigestivesystems!Servethis soupwithafreshvegetableplateandbeandiporanicegreensalad. Ingredients: 1tablespoonoliveoil 1½cupschoppedyellowonions ¼cupchoppedgreenbellpeppers 1tablespoonmincedgarlic 4bayleaves 2cupsdriedredkidneybeans,soakedovernight 1tablespoonSpecialSeasoning,(recipefollowsonnextpage) 2quartsvegetablestock 1teaspoonsalt 3tablespoonschoppedparsley 1cupdicedcarrots 1½cupscookedlonggrainbrownrice,warm 6tablespoonschoppedgreenonions Preparation: 1.Heattheoilinalargeheavypotoverhighheat.Addtheonions,bellpeppers,garlic,andbayleaves, andcook,stirring,for2minutes. 2.Addthebeansandcookfor2minutes. 3.AddtheSpecialSeasoningandstock,stirwell,andbringtoaboil.Reducetheheattomediumand cookfor11/2hours,untilbeansaretender,stirringoccasionally. 4.Addthesaltandparsley,coverthepot,andcookfor15minutes.Discardthebayleaves.Remove1 cupofbeansfromthepotandreserve. 5.Withahandheldimmersionblender,orinbatchesinafoodprocessor,pureetheredbeans.Addthe reservedbeans,andstirwell. 6.Toserve,ladleagenerouscupofthesoupintoeachof6bowls. 7.Topeachservingwith1/4cupofthericeand1tablespoonofgreenonions. Yield:sixservings

25 SpecialSeasoning Thisseasoningisgreatforsoupsandtosprinkleoversalads.Youcanalsowhisktheseasoningwithextra virginoliveoiltospiceupasimplegreensalad. Ingredients: 2½tablespoonspaprika 2tablespoonssalt 2tablespoonsgarlicpowder 1tablespoonblackpepper 1tablespoononionpowder 1tablespooncayennepepper 1tablespoondriedleaforegano 1tablespoondriedthyme Preparation: 1.Placeallingredientsintoasmallbowl. 2.Thoroughlymixwithawhisk. 3.StoreyourSpecialSeasoninginanairtightjarorcontainer. Yield:about2/3cup Tip:Playaroundwiththisrecipeandmakeityourveryownfamilyspice!

26 DANIELFASTRESOURCES BOOKS TheDanielFastCookbook(AvailableontheDanielFastwebsite)$8.95 WEBSITES OTHER YoucanfindrecipesmadeonlyfromDanielFastFriendlyingredientsintheDanielFastCookbook VersionII