Love first Christian center. Daniel Fast. 21 day recipe guide. Created by michelle hughes

Transcription

1 Love first Christian center Daniel Fast 21 day recipe guide Created by michelle hughes

2 Disclaimer:+The+informa1on+provided+by+this+guide+is+not+intended+for+ medical+advice+and+should+not+be+used+to+treat+any+medical+condi1on.+ You+should+always+seek+advice+from+your+doctor+when+making+any+ decisions+regarding+your+health.++if+you+have+any+health+concerns+before+ beginning+your+fast+please+discuss+them+with+your+own+physician.++the+ publisher+and+author+of+this+guide+is+not+responsible+for+any+specific+ health+or+allergy+needs+that+may+require+medical+supervision+and+are+ not+liable+for+any+damages+or+nega1ve+consequences+from+any+ treatment,+ac1on,+applica1on+or+prepara1on,+to+any+person+reading+or+ following+the+informa1on+in+this+guide.++the+informa1on+is+not+intended+ to+diagnose,+treat,+cure+or+prevent+any+disease

3 TABLE OF CONTENTS 1. INTRODUCTION BREAKFAST LUNCH DINNER CONCLUSION

4 CHAPTER ONE Introduction This+book+was+created+to+assist+God s+people+in+achieving+success+during+the+ Daniel+Fast.+My+desire+is+that+this+resource+will+be+used+to+help+you+plan+your+ meals+during+your+period+of+fas1ng+and+also+give+you+a+variety+to+choose+from+ during+your+fast.+if+you+have+never+fasted+before+hold+on+to+your+seatbelts+ because+once+you+embark+upon+this+journey+you+will+never+be+the+same.+fas1ng+is+ like+a+spiritual+tune+up+and+it s+ul1mate+purpose+is+to+bring+us+closer+to+god.++many+ fast+for+different+reasons.+some+fast+for+financial+deliverance,+to+regain+control+ over+habits+that+have+begun+to+control+their+lives+or+simply+to+seek+guidance+in+ making+a+major+decision.+whatever+your+reason+is+for+fas1ng,+know+that+it+will+be+ a+challenge+no+maler+how+many+1mes+you+have+fasted+because+we+are+constantly+ figh1ng+a+balle+with+our+flesh,+but+know+when+you+cross+the+finish+line+you+will+be+ renewed+and+refreshed+ready+to+take+on+any+endeavor+god+has+revealed+to+you+ during+this+1me.++it+is+an+honor+and+pleasure+to+serve+you,+god s+people,+in+ renewing+your+mind,+body+and+spirit+during+your+fast.++ + Remember,+ You%can%do%all%things%thru%Christ%that%strengthens%you. +Philippians+ 4:13+ + Daniel Fast guidelines The+Daniel+Fast+guidelines+can+have+many+interpreta1ons.+Below+is+the+basic+ guidelines+to+use+during+the+fast.+if+your+church+is+using+a+different+list+of+foods+ that+you+are+allowed+to+eat+during+the+fast+then+by+all+means+please+use+that+list As+a+person+who+has+experienced+the+Daniel+fast+for+a+couple+of+seasons+now+I+will+ tell+you+that+with+each+fast+i+modify+it+to+ensure+that+i+am+actually+being+ challenged+in+that+area+of+my+diet.+if+you+normally+eat+a+plant+based+diet+then+the+ Daniel+fast+will+not+be+a+big+deal+to+you+since+this+is+your+normal+diet.++Also+if+you+ are+a+foodie+like+me+please+don t+use+this+opportunity+to+find+decadent+vegan+ meals+as+this+will+defeat+the+whole+purpose+of+the+fast,+which+is+to+get+closer+with+ God+not+to+figure+out+how+many+of+your+comfort+foods+you+can+veganize!!++ 4+

5 If+during+your+fast+you+feel+like+this+is+a+piece+of+cake+then+you+might+want+to+seek+ God+about+how+he+wants+you+to+do+the+Daniel+Fast.+I+challenge+you+to+consider+ maybe+juice+fas1ng+instead+for+the+first+couple+of+days+or+maybe+juice+for+one+ meal+during+the+day.+you+can+also+challenge+yourself+to+eat+raw+foods+all+day+un1l+ dinner.++again+seek+god+about+what+modifica1ons+you+should+make+during+the+ fast+and+stay+commiled+to+what+you+have+chosen+to+do+for+you.+remember+this+is+ your+walk+not+your+neighbors!+ Foods to include on your journey brown+rice,+oats,+rolled+oats,+oatmeal,+barley,+corn,+popcorn,+wheat,+whole+ grain+pasta,+ezekiel+bread+(ensure+contains+no+honey)+ dried+beans,+pinto+beans,+split+peas,+len1ls,+black+eyed+peas,+green+beans,+green+ peas,+peanuts,+etc.+grain+legumes+include+beans,+len1ls,+lupins,+peas+and+peanuts.+ apples,+apricots,+avocados,+bananas,+berries,+ blackberries,+blueberries,+boysenberries,+breadfruit,+cantaloupe,+cherries,+coconuts,+ cranberries,+dates,+figs,+grapefruit,+grapes,+grenadine,+guava,+honeydew+melons,+kiwi,+ lemons,+limes,+mangoes,+melons,+mulberry,+nectarines,+oats,+olives,+oranges,+papayas,+ peaches,+pears,+pineapples,+plums,+prunes,+raisins,+raspberries,+strawberries,+tangelos,+ tangerines,+watermelon,+etc.,+ ar1chokes,+asparagus,+beets,+broccoli,+brussel+sprouts,+cabbage,+carrots,+ cauliflower,+celery,+chili+peppers,+corn,+cucumbers,+eggplant,+garlic,+gingerroot,+kale,+leeks,+ leluce,+mushrooms,+mustard+greens,+okra,+onions,+parsley,+potatoes,+radishes,+rutabagas,+ scallions,+spinach,+sprouts,+squashes,+sweet+potatoes,+tomatoes,+turnips,+watercress,+yams,+ zucchini,+etc.+ all+nuts,+natural+peanut+buler,+natural+almond+buler,+sprouts,+ground+flax,+,etc.+ spring+water,+dis1lled+water,+filtered+water,+100%+all+natural+fruit+or+vegetable+ juices+(no+sugar+added),+herbal+teas+(no+caffeine)+ unrefined+coconut+oil,+extra+virgin+olive+oil,+grapeseed,+peanut,+sesame+ tofu,+seitan,+tempeh,+vinegar,+seasonings,+sea+salt,+herbs+and+spices.++ Foods to avoid on your journey All+animal+products+to+include+meat,+dairy,+fish,+eggs+ White+flour+and+all+products+using+it+ White+rice,+white+bread,+hominy+and+pasta+ Fried+foods+ Alcohol+ Caffeine+to+include+energy+drinks++ Carbonated+beverages,+including+diet+sodas+ Foods+containing+preserva1ves+or+addi1ves,+processed+foods+ Any+sweeteners+such+as+honey,+maple+syrup,+molasses,+sugar+subs1tutes,+raw+ sugar,+refined+sugar+ Margarine,+shortening,+animal+fat,+high+fat+products+ 5+

6 CHAPTER two breakfast 6+

7 Breakfast staples Gluten_free+Oats/Steel+cut+oats+ Raw+granola+ Raisins,+walnuts,+blueberries,+strawberries,+bananas+ Sprouted+Ezekiel+bread+ Frozen+fruit+ Almond+milk+or+coconut+milk+ Chia+seeds,+Flax+seeds,+hemp+seeds,+pumpkin+seeds,+unsweetened+coconut+flakes+ Plant+based+protein+powder+(read+label+for+ingredients,+make+sure+no+sugar)+ Almond+buLer+ Walnuts,+almonds,+pecans+ Superfoods+ +goji+berries,+maca+powder,+mulberries,+golden+berries+(available+at+ health+store)+ + + You+are+probably+already+ea1ng+some+of+the+recipes+listed+below+for+breakfast.+ Some+of+my+go_to+staples+are+overnight+oats,+smoothies+and+smoothie+bowls.+ Smoothie+bowls+are+the+latest+rage+in+social+media.+They+are+just+smoothies+ poured+in+a+bowl+then+topped+with+superfoods,+nuts+and+seeds.+feel+free+to+ experiment+and+use+any+toppings+you+desire.++ Breakfast Recipes Raw parfait 1 banana 1 cup strawberries ½ cup blueberries ¼ cup of Go Raw Original granola ¼ cup of walnuts Place all ingredients in a bowl and top with your choice of almond milk or coconut milk. I personally like to eat it raw Monkey Bread 1 banana 2 slices of Sprouted Ezekiel Bread 2 Tbsp. of almond butter ¼ cup of raisins ¼ tsp. of cinnamon Toast Ezekiel bread and spread almond butter on bread. Top bread with banana, raisins and cinnamon. 7+

8 Overnight Oats If you have never heard of overnight oats you are in for a treat. This is one of the easiest ways to have a ready to go breakfast in hand when you are headed out the door in the morning. All you do is place the oats in a mason jar with your favorite toppings, flavors and liquid. Seal and place in the fridge. The texture will be different so you can always heat them in the morning or add more liquid. Here are some of my favorite flavors. Chai Spiced Overnight Oats Serving 2 1 banana mashed 1 cup non-diary milk 1 cup Old fashioned rolled oats ½ Tbsp. Chia seeds ¼ tsp. ground cardamom ¼ tsp. vanilla extract ¼ tsp. ground ginger ¼ tsp. ground cinnamon 1 pinch nutmeg 1 pinch black pepper Mash banana. Place mashed banana and rest of ingredients in a mason jar. Cover and let set in fridge overnight. When ready to eat you can heat to make it warm or eat cold. Top with raisins and some chopped almonds. Chunky monkey Overnight Oats Serving 1 1 banana 1 cup non-diary milk ½ cup old fashioned rolled oats 1 Tbsp. chia seeds 1 Tbsp. almond butter ¼ tsp. vanilla extract ½ tsp. ground cinnamon Place oats and liquid in jar. Stir to nice and creamy. Cover with lid and let sit overnight in refrigerator. Top with sliced banana, almond butter, cinnamon and vanilla. 8+

9 Smoothies To bump up your super powers add hemp seeds, flax seeds and chia seeds to your smoothie. I will start you off with my boys favorite. For all my smoothies I use frozen fruit to give it that ice cream texture. How much liquid you add will determine the texture of your smoothie. If you add more liquid if will be more like a drink and less liquid will be more like a milkshake. Also don t throw away those bad bananas. Remove the peels and place them in the freezer. Oatmeal Raisin Cookie Smoothie Serving 1 frozen banana 1 cup non-diary milk ½ cup Old fashioned rolled oats ¼ cup raisins 1 tsp. ground cinnamon 1 Tbsp. almond butter 1 pinch nutmeg ¼ tsp. cinnamon Banana Split Smoothie 1 frozen banana 1 cup strawberries 1 cup non-diary milk 3 Tbsp. Hemp seeds 2 Tsp. Raw Cacao powder (this is an awesome superfood and an excellent source of magnesium and antioxidants) Incredible Hulk Smoothie 1 frozen banana ½ cup frozen mangos 2 cups baby spinach 1 Tbsp. flax seeds 1 cup non-diary milk Pina Colada Smoothie 1 ½ frozen bananas ½ cup frozen pineapples 1 cup coconut milk 1 Tbsp. chia seeds 3 Tbsp. hemp seeds 9+

10 Turtle pecan Blizzard Smoothie 2 frozen bananas 2 Tbsp. almond butter ½ tsp. raw cacao powder 1 cup non-diary milk Top with handful of chopped pecans PB and Jelly smoothie 1 frozen banana ½ cup frozen blueberries 2 Tbsp. peanut butter or nut butter of your choice 1 cup of non-diary milk Oatmeal Breakfast Cookies This is a recipe that you can batch cook and then always have on hand. They are even great for a snack to help keep you going. You can adapt this recipe to include whatever add-ins you desire. To make flaxmeal just grind flax seeds in a coffee grinder, food processor or high power blender. Start off using ¼ cup of flax seeds. Once grinded store leftovers in fridge. 1 ½ cup Old fashion oats ¾ cup chopped dates ¼ cup raisins ¾ cup chopped pecans 3 Tbsp. hemp seeds ½ tsp. sea salt 3 very ripe mashed bananas, mashed 1 tsp. cinnamon 1 tsp. vanilla extract ¼ cup unrefined coconut oil, liquefied 1 Tbsp. ground flaxmeal 1 cup unsweetened coconut flakes Preheat oven to 350 degrees. Combine oats, dates, raisins, pecans, hemp seeds, sea salt, and coconut flakes in a bowl. Mix in mashed bananas, coconut oil, cinnamon, ground flaxmeal and vanilla extract. Measure out 2 Tbsp. of mix for each cookie. Coat baking sheet with a little bit of coconut oil. Bake for 25 minutes or until golden on top. Cool then enjoy! 10+

11 Oatmeal Banana Spelt Cookies The second time we did the Daniel Fast we included our kids and they have been apart of it every sense. A lot of the recipes in this book have been tested on my family and I try to use lots of herb and spices to incorporate flavor into the meals so they don t miss the meat. This recipe became a staple for our boys for breakfast or an afternoon snack. I have to mash the bananas very well because they don t like to eat chunky mashed bananas in their cookies. The original recipe also calls for maple syrup which I did use for my boys but I have omitted it from the recipe here. Recipe adapted from - comments 1 Flax egg (1 Tbsp. flax meal + 3 Tbsp. water) 1 cup Old fashion oats 1 cup of whole grain spelt flour or any whole grain flour ¼ tsp. baking soda ½ tsp. baking powder ½ tsp. sea salt 1 tsp. cinnamon ¼ cup of raisins ½ tsp. vanilla 1 banana mashed ½ tsp. lemon juice Preheat oven to 375 degrees. Place flax meal in a small bowl then add water. Allow to set in fridge for about 15 minutes to allow it to gel. Mix together all dry ingredients. In a separate bowl combine all wet ingredients. Pour wet ingredients into dry ingredients and mix to combine. Shape dough into cookies and bake in oven for about minutes. Banana Bread Source cups of gluten free oat flour (grind regular oats in blender or food processor) 1 cup dates ½ cup non-diary milk 3 large ripe bananas, mashed 2 tsp. vanilla 1 tsp. cinnamon 1 tsp. baking powder ½ tsp. salt Preheat oven to 350 degrees. Place dates, milk and vanilla into blender and process until dates are smooth. This might take a few times to get the dates to process down into a nice thick paste. In a bowl mix 2 cups of oat flour along with rest of dry ingredients. Mix mashed banana and blended ingredients into the dry ingredients. Stir to combine. If too thin add more of oat flour until it is a nice thick batter. Place batter into a lightly oil bread pan and bake for minutes. Bread is done with it comes away from pan. Be patient and check the center with a toothpick to ensure the bread is done. Let rest for 5 minutes before cutting into slices. 11+

12 CHAPTER THREE LUNCH 12+

13 Lunch staples Organic+salad+mixes+(herb,+spring+mix+and+50/50+mix)+ Broccoli+slaw+ Canned+beans+ Hemp+seeds+ Extra+Virgin+Olive+Oil+ Organic+Veggie+Broth+ Fresh+fruit+and+veggies+ Balsamic+Vinegar+ + One+thing+I+always+try+to+purchase+organic+is+my+greens.+You+can+purchase+a+big+container+at+ Sam s+for+around+$5.++i+also+buy+organic+canned+beans+instead+of+buying+them+dry+due+to+my+ grocery+store+selling+the+cans+cheaper+than+the+actual+bag+of+beans.+shop+around+to+see+ where+you+will+get+the+most+bang+for+your+buck!++hemp+seeds+you+can+find+at+whole+foods+or+ a+health+food+store.+to+save+even+more+money+buy+your+produce+from+a+farmer s+market,+ food+co_op+or+csa.+you+can+go+to+ have+produce+delivered+to+your+door.+one+local+company+i+used+when+i+lived+in+brandon+was+ m+prely+sure+there+are+a+lot+more+op1ons+to+choose+from+now+so+ search+your+area+to+see+what+you+can+find+close+to+you.++i+try+to+s1ck+to+salads,+soups+or+ leiovers+for+lunch.+s1cking+to+salads+it+always+my+number+one+op1on+as+it+ensures+i+get+most+ of+my+servings+of+fiber+and+veggies+in+before+noon.++again+this+is+just+an+op1on+to+help+you+ map+out+your+meals+for+the+week.++i+like+to+use+themes+so+i+can+be+crea1ve+and+not+get+bored.+ Think+interna1onal+flavors+and+use+pinterest.+You+will+find+plenty+of+ideas+to+spark+your+own+ crea1vity.+ lunch Recipes Orchard Apple Salad 2 cups mixed greens ½ cup blueberries 1 medium Granny smith apple, sliced ½ sliced strawberries ¼ cup walnuts Mix all ingredients together and top with strawberry vinaigrette. Strawberry Vinaigrette 2 cups fresh strawberries 2 Tbsp. apple cider vinegar 2 Tbsp. extra virgin olive oil ¼ tsp. sea salt ¼ tsp. black pepper Place all ingredients in blender. Blend until smooth. Store in fridge. 13+

14 Greek Salad 2 cups mixed greens, chopped 1 cup chickpeas ½ cucumber, chopped 1 whole tomato, chopped ¼ cup kalamata olives ¼ cup artichoke hearts, sliced ¼ cup roasted red peppers, sliced 3 Tbsp. hemp seeds 1 Tbsp. Olive oil 2 Tbsp. lemon juice ¼ tsp. oregano ¼ tsp. basil Mix all ingredients together in a bowl and top with dressing. Mediterranean Bean Salad 1 cups mixed greens, chopped ½ cup chickpeas ½ cup great northern beans 1 whole tomato, chopped ¼ cup kalamata olives ¼ cup artichoke hearts, sliced ¼ cup roasted red peppers, sliced 3 Tbsp. hemp seeds Balsamic Vinegar Dressing 3 Tbsp. extra virgin olive oil 1 Tbsp. balsamic vinegar ½ tsp. minced garlic ½ tsp. onion powder Place mixed greens in bowl. Top with rest of ingredients. Drizzle balsamic vinegar dressing over salad. To make dressing blend all ingredients into a blender until smooth. Raw Kale Salad 2 cups kale, chopped ¼ cup chopped pecans ¼ cup dried cranberries ¼ cup pomegrante arils Dressing 2 large garlic cloves ¼ cup pure orange juice, from fresh oranges 1 Tbsp. lemon juice Pinch of sea salt 1 Tbsp. balsamic vinegar 3 Tbsp. extra virgin olive oil 14+

15 Create dressing first in blender by placing all ingredients into blender. Blend until smooth then place aside. Take chopped kale and drizzle about ½ Tbsp. of olive oil on kale. Massage into kale for about 5 minutes until it starts to soften. Place rest of ingredients for salad on top of kale. Lightly add dressing, stir to combine. There should be enough dressing to coat the salad. Don t over do it! Hawaiian Salad 2 cups mixed spring greens ½ cup pineapple chunks ½ cup mangos ½ medium red bell pepper, chopped ¼ cup red onions ½ cup chopped walnuts 1 carrot, chopped ¼ cup edamame Sesame Ginger Dressing ¼ cup extra virgin olive oil ¼ cup frozen pineapples ¼ cup plain rice vinegar 2 Tbsp. sesame oil 1 Tbsp. mirin 1 Tbsp. Gluten free soy sauce or Liquid Braggs Aminos 1 tsp. powdered ginger ½ tsp. sea salt Pinch of black pepper Place all salad ingredient into a bowl. Stir to combine. For dressing ingredients place in a blender and mix until smooth. Drizzle salad with ½ - 1 Tbsp. of dressing. Spicy Tomato Lentil Soup 1 Tbsp. unrefined virgin coconut oil 1 medium onion, chopped 3 cloves garlic, minced 1 stalk celery, chopped 1 carrot, chopped ½ tsp. garam masala ½ tsp. turmeric ¼ cup tomato paste 4 cups veggie broth ½ cup uncooked red lentils, rinsed well and drained 1 28oz. can of diced tomatoes Heat coconut oil in large pot. Add onions, carrots, celery and garlic. Cook until onions are soft. Add spices to vegetables and cook for about another minute. Add lentils, tomato paste, veggie broth and diced tomatoes. Bring to a boil, then let simmer for about minutes until lentils are tender. 15+

16 Potato Leek Kale Soup 6-7 Yukon Gold potatoes, peeled and diced 2 leeks, chopped 2 garlic cloves, minced 4 cups of veggie broth 1 bunch of kale, chopped 1 tsp. oregano ½ tsp. ground celery seed 1 tsp. rosemary 1 can white beans Salt and pepper to taste Heat coconut oil in large pot. Sautee leeks until tender, then add garlic and cook for another minute. Add potatoes and broth. Bring to boil then reduce heat to medium until potatoes are done for about 20 minutes. Add beans and rest of seasonings. Take out one cup of soup and puree, then add back to soup and add chopped kale to soup. Continue to cook until kale wilts. Spicy Sun-Dried Tomato Soup with White Beans and Swiss chard Adapted from This soup has been a staple in our house since the first time I made it on the Daniel Fast. We have it year round. I ve added two cans of beans since my husband complained he didn t feel full. Feel free to only use one but the added protein from the beans are a bonus. Also if you don t like Swiss chard you can use baby spinach or kale. 1 Tbsp. coconut oil 3 cloves garlic, minced (1 Tbs.) ½ tsp. red pepper flakes 1 medium onion, chopped (1 ½ cups) 2 medium carrots, sliced (1 cup) 2 ribs celery, chopped (½ cup) 1 small zucchini, sliced (1 cup) ½ tsp. rosemary ½ tsp. oregano ½ tsp. basil 2 cups low-sodium vegetable broth oz. can diced tomatoes 2 15-oz. can small white beans or cannellini beans, rinsed and drained ½ cup oil-packed sun-dried tomatoes, drained and chopped, plus 2 Tbs. oil from jar ½ bunch (6 oz.) Swiss chard, chopped ½ tsp. chopped fresh thyme Heat coconut oil in large pot. Sautee veggies, minced garlic with the red pepper flakes and spices. Cook until onions are soft. Place half a can of diced tomatoes, bean and broth into pot. Scoop out 1 cup and place in blender. Add remaining tomatoes, sundried tomatoes, oil from sundried tomatoes. Blend until pureed. Place mixture back into soup. Add chopped Swiss chard and thyme. Let simmer until Swiss chard has wilted. 16+

17 CHAPTER FOUR dinner 17+

18 dinner staples Tempeh+ Firm+tofu+blocks+ Canned+beans+ Unrefined+Coconut+Oil+ Rice+ Quinoa+ Gluten_free+noodles+or+Whole+wheat+noodles+ Len1ls+ Organic+Veggie+Broth+ Fresh+fruit+and+veggies+ + Dinner+meals+will+be+a+liLle+bit+more+heavy+so+you+won t+even+miss+the+meat!+most+are+grain+ based+and+will+include+some+soy+products.+when+buying+soy+look+for+products+that+are+non_ gmo,+organic+and+fermented+if+possible.++a+lot+of+the+recipes+you+can+add+your+own+varia1ons+ to+them+and+make+them+your+own.+feel+free+to+experiment+in+the+kitchen!+ dinner Recipes Divine Bowls Divine bowls are just a veggie stir-fry. Quinoa or rice can be used as your base, then use what ever veggies you have on hand or that you prefer. 1 bag frozen stir-fry veggies 2 scallions, chopped 3 cups of cooked brown rice 1 block of firm tofu 3 Tbsp. of Gluten-free low sodium soy sauce 1 Tbsp. of fresh grated ginger 2 tsp. of sesame oil 1 Tbsp. of coconut oil 2 cloves of garlic, minced ½ tsp. 1 Tbsp. extra virgin olive oil Take tofu and put into a collapsible steamer basket. Squeeze the basket together to drain all the water from the tofu. If you don t have a basket then place the block between two plates and press down on top of plate until the water releases. You want the tofu to be as dry as possible. Slice the block into cubes. Place on a broiler pan. Drizzle olive oil to cover blocks. Broil until tofu turns a nice golden color making sure to turn them over to brown the other side. Once done place aside. Heat coconut oil in large skillet on high heat. Stir fry veggies and garlic until they are nice and tender. Combine roasted tofu and brown rice into the same pan as veggies. In a separate bowl combine sesame oil, soy sauce, and ginger. Drizzle stir fry sauce over pan. Stir to combine. Top with 18+ scallions.

19 Roasted Tofu and Almond Noodle salad Adapted from For the noodles you can use Udon noodles, whole wheat noodles or rice noodles 1 block of firm tofu, sliced 1 Tbsp. coconut oil 1 bag of Asian Salad mix, disregard the topping/dressing in the bag 3 Tbsp. of Gluten-free low sodium soy sauce 8 oz. of noodles ½ cup almond butter 3 garlic cloves, minced 1 Tbsp. of fresh grated ginger 2 tsp. of sesame oil 2 cloves of garlic, minced ¼ cup of fresh lime juice 1 cup of thinly sliced trimmed snow peas 3 Tbsp. water Preheat oven to 450 degrees. Boil noodles according to package directions. Mix together lime juice, soy sauce, and sesame oil, set aside. Take tofu and put into a collapsible steamer basket. Squeeze the basket together to drain all the water from the tofu. If you don t have a basket then place the block between two plates and press down on top of plate to the water releases. You want the tofu to be as dry as possible. Slice the block into cubes. Stir tofu into marinade mix, marinate for about 10 minutes. Use a slotted spoon and place tofu on a baking sheet, keep rest of marinade. Roast tofu in oven for about 18 minutes until they are nice and golden. Mix together almond butter, water, garlic and ginger with leftover marinade. In a separate bowl combine noodles, Asian salad mix, snow peas, tofu and marinade mix. Toss to combine. Black Bean Enchiladas Filling: 1 can black beans, rinsed/drained 2 cloves garlic, minced 1 medium onion, chopped 2 zucchini s, diced 1 Tbsp. coconut oil ¼ cup cilantro, chopped ½ tsp. ground cumin 1 tsp. chili powder 2 tsp. lime juice Salt and pepper to taste. 19+

20 Enchilada sauce: 1 15oz. Can diced tomatoes, drained 1 tsp. cumin ¼ tsp. onion powder 1 ½ tsp. chili powder ½ tsp. oregano 2 cups veggie broth 2 Tbsp. cornstarch or arrowroot powder, to thicken Sea salt and pepper to taste Enchiladas: 6-8 corn tortillas To cook sauce place all ingredients in pot. Cook over medium heat until the sauce thickens. Place aside. Preheat oven to 350 degrees. Heat coconut oil in skillet. Cook onions until tender, then add in garlic and zucchini. Add black beans and seasonings. Cook for about 5 minutes. Set aside. Warm tortillas in oven or skillet. In a large baking dish place a thin layer of sauce on the bottom. Place tortilla on working sauce and place about a spoonful of filling down middle and roll. Place in baking dish with the seam side down. Continue with rest of tortillas. Once baking dish is filled. Pour rest of enchilada sauce on top and bake for about 20 minutes. Be careful warming tortillas. If they get too soft when you try to lift the enchilada out the pan it will fall apart. You can top with an Avocado cream sauce Avocado Cream Sauce ½ cup fresh cilantro 1 medium avocado 2 Tbsp. lime juice ¼ tsp sea salt ½ tsp. garlic powder Place all ingredients in blender and mix until smooth. Tempeh Chili 2 Tbsp. coconut oil 1 onion, chopped 2 carrots, chopped 2 garlic cloves, minced 2 celery stalk, diced 1 red bell pepper, chopped 1 15oz can red kidney beans, drained and rinsed 1 zucchini, chopped 1 15oz can pinto beans, drained and rinsed 1 14 ½ oz fire-roasted diced tomatoes, undrained 1 8oz package tempeh 1 ½ tsp chili powder 2 tsp oregano ½ tsp sea salt ½ cup fresh cilantro 20+

21 Heat oil in large pot. Sautee onions, carrots, garlic, bell pepper, celery and zucchini until tender. Add can tomatoes, beans, broth and seasonings. Bring to boil and then let simmer. While it simmers, in skillet heat a little coconut oil. Break up tempeh into pieces and cook in skillet. Add about ½ cup of water to skillet to help soften the tempeh. Continue to cook for about 8 minutes till nice and brown. It should like ground turkey when you finish. Once done add tempeh to chili mixture. Continue to let simmer for about another 25 minutes. Topped with cilantro and serve. Roasted Ratatouille and Yellow Rice 1 medium eggplant, diced 1 medium onion, diced 1 green pepper, diced 1 red pepper, diced 1 10oz mushrooms, diced Olive oil Balsamic vinegar Sea salt and Black pepper to taste Balsamic Reduction Sauce: ¼ cup balsamic vinegar 3 garlic cloves, minced ½ tsp. ground oregano ½ tsp. ground thyme Yellow Rice: ¼ cup onion, diced ½ Tbsp. coconut oil ½ tsp. garlic, minced 1 cup brown rice 1 ½ veggie broth ½ tsp. saffron ½ tsp. parsley Preheat oven at 400 degrees. For rice, heat coconut oil in medium pot. Cook onion and garlic until fragrant. Mix in rice and cook for about 3 minutes, continue to stir so rice doesn t stick. Add rest of ingredients, cover and reduce heat to low. Cook for about minutes. This can also be done in a rice cooker. For ratatouille, place ingredients on a large rimmed baking sheet and drizzle with olive oil and balsamic vinegar. Mix to coat all veggies. Season with sea salt and pepper. Bake at 400 degrees for about minutes until veggies start to caramelize. Once done remove and set aside. For balsamic reduction, place all ingredients into skillet on medium heat. Let cook until mixture gets thick and syrupy. Drizzle reduction over veggies and serve over rice. 21+

22 Red Beans and Rice 2 15oz cans red kidney beans 4 garlic cloves, minced 1 onion, chopped very fine 2 celery stalks, chopped very fine 1 green bell pepper, chopped very fine 3 bay leaves 2 tsp. thyme 1 tsp. oregano ½ tsp. black pepper 2 tsp. liquid smoke ½ tsp. Tabasco sauce 1 cup veggie broth Salt to taste Cooked Rice to serve, have already cooked either on stove or rice cooker Place all veggies and garlic in a blender or food processor to chop very finely. You may have to do it one at a time if you are using a food processor. Once chopped place ingredients along with beans and broth in a large pot. Scoop out 1 cup of mixture and puree in blender. Put mixture back into pot and add liquid smoke, Tabasco sauce, bay leaves, thyme, oregano, salt and pepper. Cook until heated throughout and mixture is thick. Taste beans and adjust seasoning to your liking. Once done scoop out some beans, place over rice and serve. Stuffed Bell Pepper Adapted from The Vegan Table 3 bell peppers, any color ½ cup of water 1 medium onion 2 garlic cloves, minced 1 Tbsp. coconut oil 1 16oz can fire-roasted diced tomatoes 1 ½ Tbsp. chopped fresh mint 1 ½ Tbsp. chopped fresh parsley 1 ½ Tbsp. chopped fresh basil 1 Tbsp. raisins 1 Tbsp. ground almonds 1 ½ Tbsp. olive oil 1 ¼ cups long-grain brown rice Preheat oven to 375 degrees. Boil 1 cup of water to pour around peppers in pan. Cut peppers in half and leave stems. Scoop out seeds. Brush peppers with olive oil and place in baking dish. Bake for around 15 minutes until they are soft and can be easily pierced with a fork. Remove from oven and set aside. Heat coconut oil in pan. Cook onion and garlic until fragrant and tender. Add tomatoes and ground almonds. Cook for about 2 more minutes. Remove from stove and add in rice, herbs and raisins. Season with salt and pepper. Scoop mixture into bell peppers. Pour some of the boiling water in baking dish around peppers to help ensure the bottoms don t burn. Bake uncovered for 15 minutes. Once done garnish with some fresh herbs. 22+

23 CHAPTER FIVE conclusion 23+

24 How to use this guide The+guide+has+7+breakfast,+lunches+and+dinners.+I+didn t+include+snacks+because+i+ think+most+people+do+well+in+this+area.++just+grab+some+fruit+and+nuts+or+hummus+ with+veggies.+ + The+best+way+to+use+the+guide+is+to+create+a+weekly+menu+plan+with+the+recipes+ from+the+guide+and+any+other+recipes+that+you+desire+to+use+during+the+fast.++if+you+ are+a+veteran+faster+and+have+used+the+guide+before+and+desire+different+recipes+ then+use+the+internet+for+more+ideas.+places+such+as+pinterest,+foodgawker,+ instagram++and+food+blogs+all+have+great+ideas.+the+best+way+to+search+is+use+ keywords+like+ vegan,+ gluten_free,+and+ sugar_free +to+help+you+find+more+ recipes.+ + Remember+that+your+fast+is+about+your+journey+with+God+and+I+pray+that+once+this+ 1me+of+consecra1on+is+over+that+you+will+be+renewed,+refreshed+and+were+able+to+ release+anything+that+was+holding+you+back+from+the+blessings+that+god+has+for+ you.+ + Your+sister+in+Christ,+ + Michelle+ 24+