Daniel Fast Overview

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3 Daniel Fast Overview Twice in the book of Daniel a fast is mentioned, once for 21 days and the second for 10 days. We are asking our leaders to join the staff in the 21 day fast but if circumstances will not allow the full fast, we ask that you would set aside 10 days during the fast to join us in prayer and fasting. Daniel 1:12 Test your servants for ten days; let us be given vegetables to eat and water to drink. Daniel 10:3... ate no delicacies, no meat or wine entered my mouth, nor did I anoint myself at all, for the full three weeks. The Daniel Fast will lead to spiritual insight. The results of fasting were ongoing in the lives of Daniel and his three friends. To these four young men God gave knowledge and understanding (Dan.1:17, NIV). The knowledge God gave them was apparently the reward of their fast. Withholding food does not make us smart. God gives wisdom and knowledge to those who have the self-discipline to withhold food and to spend their time praying, reading His Word and seeking His will. The Daniel Fast is longer than one day. Poor health and sickness develop over a long period of time, therefore, it will likely take a long time for your diet modification to produce a renewed state of health. The Daniel Fast is a partial fast. Although other fasts involve no food or drink for one to several days, the Daniel Fast does not eliminate all food and water. The Daniel Fast includes healthy food. Inasmuch as the body heals itself, you must eat basic foods during the

4 fast to strengthen the body for healing. The Daniel Fast requires abstinence from certain foods. While there may be times to enjoy all foods, this fast is a return to basic nutritional necessities. Who: The vast majority of the Crossgates Baptist Church staff will be participating in the fast and we are asking all our church leadership to get involved in this exciting season as we seek God to become healthy. When: Wednesday, August 10, or Sunday, August 21, at 4:30 pm: Begin the Daniel Fast Wednesday, August 31, at 4:30 pm: Break the Daniel Fast. We will eat together as a church family in the Fellowship Hall and move to the Worship Center for a Celebration and Prayer Service at 6 pm. How: There are multiple online resources available on the Daniel Fast. One thing you ll notice is there are many ways to do the fast. This is, in part, due to the lack of clarity in the Bible as to exactly what Daniel did during the fast. However, to keep it simple we included in this packet what the staff will be following during the fast. Some of the resources we are referencing are: danielfast.crossgates.org

5 Foods to Include in Your Fast All Fruit: These can be fresh, frozen, dried, juiced or canned (watch for added sugar). 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 Mulberries Nectarines Olives Oranges Papayas Peaches Pears Pineapples Plums Prunes Raisins Raspberries Strawberries Tangelos Tangerines Watermelon Vegetables: These can be fresh, frozen, dried, juiced or canned (watch for salt content). Artichokes Asparagus Beets Broccoli Brussel sprouts Cabbage Carrots Cauliflower Celery Chili peppers Collard greens Corn Cucumbers Eggplant Garlic Ginger root Kale Leeks Lettuce Mushrooms Mustard greens Okra Onions Parsley Peppers Potatoes Radishes Rutabagas Scallions Spinach Sprouts Squashes Sweet potatoes Tomatoes Turnips Watercress Yams Zucchini Legumes: Dried beans Black beans Cannellini Pinto beans Split peas Lentils Black eyed peas Green beans Green peas Kidney beans Peanuts (includes natural peanut butter) Beans Lentils Lupines White Peas Garbanzos

6 Foods to Include in Your Fast Seeds: All nuts (raw, unsalted) Sprouts Ground flax Cashews Walnuts Sunflower Sesame Almonds Natural almond butter Whole Grains: Whole wheat Brown rice Millet Quinoa Oats Rolled oats Plain oatmeal (not instant) Barley Grits (not instant) Whole grain wheat pasta Whole wheat tortillas Plain rice cakes Popcorn (see recipe in FAQ s) Liquids: Water (spring, distilled, filtered) Unsweetened Soy Milk Herbal (caffeine free) Tea 100% Fruit/Vegetable Juice (no added sugar) Other: Tofu Soy products Herbs Small amounts of Honey Small amounts of Sea Salt Small amounts of Ezekiel Bread Small amounts of Olive Oil Spices (read the label to be sure there are no preservatives)

7 Suggested Foods to Avoid on the Daniel Fast All animal products including all meat, poultry, fish... White rice White bread All deep fried foods Coffee (including decaf b/c contains small amount of caffeine) Carbonated beverages Energy drinks Foods containing preservatives, additives Refined foods Processed foods Food additives Refined sugar Sugar substitutes Raw sugar Syrups Molasses Cane juice White flour Margarine Shortening High fat products Butter All leavened breads Baked goods All dairy Milk Cheese Flavored yogurt Cream Eggs Alcohol Mayonnaise

8 Common FAQ s What about prepared foods? Read the labels of all prepared foods. Remember the Daniel Fast is sugar-free and chemical-free. So, if you use any canned fruits, vegetables, packaged foods, or prepared sauces you must read the label to be aware of what is in there. What about pasta? Make sure the label says whole grain pasta with no additives - watch for sugar. Whole grain pasta offers 7 grams of protein per serving (3/4 cup of dried pasta). I know it says raw, unsalted nuts, but what about roasted nuts? The goal would be to stick to raw, unsalted nuts. But since these are harder to find, in a pinch just make sure you get plain roasted, unsalted nuts with no preservatives. How do I get enough protein in my diet while on the fast? The following are protein-rich foods that are allowed on the Daniel Fast: almonds, sunflower seeds, peanut butter, lentils, quinoa, brown rice, split peas, whole grains, and tofu. What kind of peanut butter is allowed? A natural peanut butter with no additives - watch for sugars including molasses. Smucker s creamy natural peanut butter has nothing but peanuts in it. Should I still take my supplements or vitamins while on the fast? We encourage you to follow your doctor s recommendations. Do not change a planned medical regiment for the fast without first talking to your physician.

9 What about popcorn? Corn is listed in the vegetables to eat list. This recipe is for popping corn on the stove: 1) Put two Tbsp. of olive oil in a large pot. 2) Add enough popcorn to cover the bottom of the pan. 3) Turn heat to medium high - when first kernel pops put on lid. 4) Using potholders, shake the pot over the burner until you no longer hear kernels popping. 5) Remove from heat and enjoy. How can I identify whole grain foods? Typically if the ingredient lists whole wheat, rolled oats, or whole corn as the first ingredient, the product is a whole grain food item. Another way to identify whole grains in the foods you eat is to read the nutritional facts information and check to see if the food item contains dietary fiber. If it contains a significant amount, it most likely contains whole grains. Wheat flour is not a whole grain and therefore does not indicate a whole grain product. What about salad dressing? Olive oil and lemon or lime is an option. Do I need to eat organic foods while on the fast? No, but it is suggested because organic foods are produced without the use of feed or fertilizer of plant or animal origin and without employment of chemically formulated fertilizers, growth stimulants, antibiotics, or pesticides. Where can I go out to eat? We think you can go anywhere and order cautiously, asking lots of questions to the wait staff, knowing ahead of time that you may be ordering a salad with olive oil and a baked potato with no extras. C Paw s is a local restaurant located at 1025 Commercial Park Drive in Pearl whose menu includes several Daniel Fast friendly options.

10 What about bread? We are recommending the Ezekiel bread found in the freezer section of your grocery/health food store. How much can I eat? As long as they are the appropriate foods, we are recommending eating until satisfied with no limits. What are some suggested fast foods I may eat if I am on the road? Since many restaurants now serve salads, we suggest you get a veggie/fruit salad with an olive oil dressing. What if I am pregnant, diabetic, or have other medical issues that restrict my diet? While it is understandable that you require certain foods for health reasons, we encourage you to participate in a modified version of the fast. Perhaps you give up sweets, caffeine, fast food, or something other than food (ie. Facebook, TV, movies, etc.) for the time period of the fast.

11 Daniel Fast Recipes Breakfast Easy High-protein Breakfast Stir-fry 1 Tbsp. olive oil 1 medium onion, sliced 1/2 green pepper, chopped 1 cup firm tofu, diced in bite-sized pieces Garlic salt to taste Fresh Italian herbs to taste Heat a skillet over medium heat. Add oil and heat for a couple minutes. Add the onions and green peppers and stir-fry for 2-3 minutes. Add tofu, garlic salt and Italian herbs. Continue to cook until vegetables are soft. Makes two servings. Granola 4 cups rolled oats 1 cup crushed almonds 1 2 cup whole grain flour 1 tsp. cinnamon 1 4 cup shredded coconut 1 cup sunflower seeds 1 2 cup wheat germ or other whole grain bran cup honey 1 cup pumpkin seeds Mix all together and spread out on a non-stick cookie sheet. Bake 20 minutes in a 250 degree preheated oven. Stir and continue to bake another 20 minutes, stirring periodically to prevent burning. The granola should be lightly browned. Remove from oven and serve warm or cool thoroughly and store in tightly sealed container or plastic bags. Option: After the granola is cooled, add raisins or other organic, unsulphured dehydrated fruit.

12 Apple Blueberry Oatmeal Cereal 3 4 cup rolled oats 1 2 cup almonds 2 sweet apples 1 cup blueberries 1 cup apple juice Nutmeg Cinnamon Cook the oats as directed on box. Chop or grind the almonds, chop the apples and combine. Add the blueberries. Top with a sprinkle of nutmeg, cinnamon and apple juice. Fresh Fruit Parfait with Honey-Vanilla Yogurt 1 qt. nonfat vanilla yogurt 4 oz. honey 8 oz. banana, diced 6 oz. strawberries 5 oz. apples, cooked 8 oz. granola sprig of mint (optional) This recipe is a great complement to the granola recipe, and when accompanied with fruit, you can t beat this dish. Begin by stirring honey into the vanilla yogurt. Place fruit in a separate bowl and toss together; keep refrigerated until needed. Sprinkle a small layer of granola in a parfait cup. Add a small layer of yogurt over the granola, and then place a small layer of fruit (bananas, strawberries and cooked apples) over the yogurt. Continue this pattern until the dish is filled. Garnish with granola and add a sprig of mint if desired.

13 Daniel s Four-Grain Waffles 1 qt. nonfat buttermilk 3 whole eggs 2 oz. vegetable oil 8 oz. all-purpose flour 6 oz. whole-wheat flour 6 oz. rolled oats 3 oz. cornmeal 2 Tbsp. baking powder 2 oz. sugar 9 egg whites Combine buttermilk, whole eggs and vegetable oil in a large bowl. Combine all dry ingredients in a separate bowl. Then add to the batter and mix just until incorporated. Whip the egg whites to a soft peak and fold into the batter. Lightly spray a hot waffle iron with vegetable oil. Ladle the batter into the waffle iron and cook until the waffles are golden brown (about 3 minutes). Serve immediately. Note: Topped with the fruit salsa below, this is a wonderful treat for the fast. Tropical Fruit Salsa 16 oz. mango, diced small 8 oz. papaya, diced small 4 oz. red bell pepper, diced small 4 oz. red onion, diced small 4 Tbsp. cilantro 4 Tbsp. lemon juice 1Tbsp. minced jalapeno 2 tsp. olive oil salt and pepper, to taste

14 Tropical Fruit Salsa continued Combine all ingredients and allow to set for one hour before serving (refrigerate if not serving immediately). Note: To prepare this dish for a dessert or brunch item, substitute mint for the cilantro, strawberries for the peppers, and onions and honey for the olive oil. You can also substitute honeydew melon, cantaloupe and pineapple for the papaya and mango to create this dish. Fresh Homemade Salsa 2 lg. ripe tomatoes 8 lg. jalapeno peppers 2 lg. onions 1 green bell pepper 5 cloves garlic 1 tbsp. salt 2 tbsp. sugar Using a blender or food processor, put 1 each of all vegetables and using pulse just until it is still chunky. Drain reserving liquid. Repeat until it is all done. Mix drained salsa, adding sugar and salt and at this point, add some of drained liquid to make it to suit your taste. If it seems too hot, add more tomatoes. Store in glass jar use on scrambled eggs, or as a relish. Since this is fresh, it will not store too long. Makes about 1 quart. Must be refrigerated. Orange and Banana Smoothie 1/2 cup orange juice (juiced from fresh oranges) 1 medium-size, banana, peeled and cut into thick slices 2 cups of ice cubes - makes it like a frozen ice drink Juice of 2 limes (taste before you add all the juice at once) Mix all in a blender.

15 Recipes Meals, Soups, and Sides Quick Tomato Sauce This is an easy recipe for homemade tomato sauce that you can use as a base for vegetable casseroles or over wholewheat pasta or brown rice. 2 Tbsp. olive oil 1 medium yellow onion, chopped 2 cans diced tomatoes (14.5 oz) or fresh Salt to taste 1/4 cup cilantro, finely chopped Sauté onions in heated oil over medium heat, cooking until soft. Add tomatoes (including juice) and salt. Simmer until slightly thickened, about 10 minutes. Add cilantro and simmer 5 or 10 more minutes. Serve over pasta, rice or cooked vegetables. Spicy Green Beans 2 Tbsp. vegetable oil 1 lb. green beans, trimmed 1/4 teaspoon salt 3 cloves garlic, minced 1/4-1/2 teaspoon red pepper flakes Heat oil in frying pan or wok over medium high heat. Add trimmed green beans and salt. Cook, stirring frequently for 3 minutes. Stir in garlic and red pepper flakes, cooking for 1 more minute.

16 Herb-Roasted Idaho Potato Fries 1 lb. small baking potatoes 2 tsp. extra-virgin olive oil 1/2 tsp. dried thyme 1/2 tsp. dried rosemary 1/4 tsp. salt Pepper Preheat the oven to 425 F. Coat a heavy baking sheet with cooking spray. Cut each potato in half crosswise. Place the halves cut side down on the cutting board and cut each into 4 wedges. Place the potatoes in a mound on the prepared baking sheet. In a cup, mix the oil, thyme, rosemary, salt, and pepper. Pour over the potato wedges and toss to mix well. Spread the potatoes out on the sheet. Bake, stirring 2 or 3 times until tender and lightly browned, about 35 minutes. Serve hot. Minestrone Soup cups of garbanzo beans 2 cups red kidney beans 8 cups vegetable stock 1 clove garlic 1 2 cup fresh parsley 1 2 cups carrots 1 2 cup onion 1 2 cup celery 1 cup cabbage 3 medium tomatoes (or 1-14 oz can of unsweetened, unsalted Italian tomatoes) Sea salt 1 4 tsp. oregano 3 4 tsp. basil 1 4 tsp. thyme 1 pkg. spinach noodles, cooked

17 Minestrone Soup continued Peel and dice tomatoes. Cook and drain kidney and garbanzo beans in vegetable stock as per directions on package. Mince garlic and parsley. Chop carrots, onion, celery, cabbage and garlic and sauté in water or soup stock over medium heat 5-7 minutes. Stir in cooked and drained kidney beans, garbanzo beans, diced tomatoes, salt, and minced herbs. Bring to a low boil, then turn heat down and simmer 10 minutes. Stir in cabbage and parsley, and continue to simmer with lid partially on for about 15 minutes or until cabbage is tender. Add more soup stock or tomatoes as needed. Serve over noodles. Black Bean Soup 1 lb. black beans, soaked overnight, rinsed & drained 8 cups vegetable stock 1 whole onion cup onion 2 bay leaves 2 garlic cloves 1 Tbsp. olive oil 1 cup celery 1 potato 1 yellow or red pepper 1 cup carrots 2 Tbsp. cilantro 1 Tbsp. parsley 2 Tbsp. marjoram 1 tsp. honey Sea salt Boil beans in vegetable stock with whole onion and bay leaves, reduce heat and cook 2-1/2 hrs. until beans are tender. Remove onion/bay leaves. Chop onion, pepper, and celery. Grate carrots and potato on cheese grater. Mince garlic and sauté in olive oil until tender. Combine vegetables, honey and seasonings with beans. Bring to a boil, lower heat to simmer and cook until veggies and beans are tender.

18 White Beans and Sautéed Vegetables 2 cans white beans, drained 2 tablespoons olive oil 1 2 cup yellow onion, chopped 2 cloves garlic, minced 1 2 cup celery, finely diced 1 2 cup carrot, finely diced 1 4 cup olive oil (to drizzle after beans are dished up) Salt and pepper to taste Drain the white beans and set aside. Heat olive oil and add all the prepared vegetables to the pan and sauté until just done. Add beans and heat thoroughly. Dish up on serving plates, drizzle with extra virgin olive oil. Salt and pepper to taste. Stir Fry Vegetables 1-2 Tbsp. Olive oil 1 red onion, sliced 3 stalks celery, thinly sliced 1 2 cup broccoli, chopped 1 bell pepper, sliced 3 carrots, peeled and sliced 1 2 cup cauliflower, chopped 1 cup zucchini, thinly sliced 1 cup yellow squash, thinly sliced 1 tsp. sea salt 1 Tbsp. oriental seasoning Stir-fry all vegetables in 1-2 Tbsp. olive oil until tender. Add salt and seasoning. Serve alone or over brown rice.

19 Spanish Rice 1 cup tomato juice 1 cup vegetable stock 1 cup brown rice 1 medium tomato, diced 1/3 cup celery 1/3 cup chopped onion 1/3 cup chopped green pepper 2 small garlic cloves, minced 2 tsp. chives 1/3 cup grated carrot 1 tsp. basil 1 tsp. oregano 1 tsp. sea salt Combine tomato juice and soup stock in large pot and bring to a boil. Add rice and reduce to simmer. Cover and cook for 25 minutes. Remove from heat and add the following: diced tomato, celery, onion, green pepper, minced garlic, chopped chives, grated carrots, seasoning and sea salt. Replace cover and simmer for minutes. Barley and Black Bean Salad 1 cup barley, cooked according to package directions 1 (15 ounce) can black beans, rinsed 1/2 cup corn (thawed if frozen) 1/3 cup chopped fresh cilantro 2 Tbsp. lime juice 1 Tbsp. olive oil Sea salt to taste Lettuce Combine cooked barley, beans, corn, cilantro, lime juice, oil, and salt in a medium bowl. Serve on bed of chopped or torn lettuce.

20 Rice-stuffed Tomatoes 6 large tomatoes 1 2 cup raisins 2 Tbsp. chopped green pepper 2 Tbsp. green onions 2 Tbsp. parsley 2 cups cooked brown rice Dressing: 1 4 cup olive oil 1 Tbsp. ketchup (with no added sugar) 1 tsp. chili powder (optional) 2 Tbsp. lemon juice 1 tsp. curry powder 1 2 tsp. dry mustard, optional Remove the stem and cut a thin slice from the top of each tomato. Chop the edible portion of the tomato top and set aside. Scoop the pulp and seeds from the tomato and invert the tomatoes to drain. In a bowl combine chopped tomato, rice, raisins, green pepper, onion, and parsley. Prepare dressing and stir into rice. Season to taste. Fill tomato shells with rice mixture. You can either eat them as is or bake them at 350 degrees for minutes until the tomatoes soften. Stuffed Peppers 2 Tbsp. olive oil 2 stalks celery, minced (1/2 cup) 1 medium onion, minced 1 tsp. salt (halved) 1 clove garlic, minced (1 tsp.) 2 cups cooked brown rice 1/2 cup yellow raisins 1/2 cup vegetable broth 5 oz tofu, mashed 3 red bell peppers, laved lengthwise 2 Tbsp. fresh parsley

21 Stuffed Peppers continued Preheat oven to 400 degrees. Heat oil in pan over medium heat. Add celery, onion, 1 2 tsp. salt, and garlic. Sauté until soft (about 7 minutes). Add rice, raisins and broth; cook for about 5 minutes. This should be the consistency of stuffing. Meanwhile, mash tofu, 1 2 tsp. salt, and the parsley. Divide the tofu among the pepper halves then top with rice mixture. Place peppers in 9x12 casserole dish. Add water until it comes 1/2 up sides of peppers. Bake for 30 minutes or until peppers are soft and the stuffing is hot. Vegetarian Chili 2 Tbsp. olive oil 2 medium-sized green peppers, chopped 1 medium-sized yellow onion, chopped 1 zucchini, sliced 1 yellow squash, sliced 1 can unsalted corn 2 Tbsp. chili powder 3 4 teaspoon salt 1 4 teaspoon ground red peppers 1 10 oz. can diced tomatoes 1 can kidney or black beans 1 can green chilies 1 4 oz can tomato paste Sauté the peppers and onions in oil. Add zucchini, squash, corn, chili powder, salt, and ground red peppers. When all vegetables are soft but still firm, add tomatoes, all beans, green chilies, and tomato paste. Stir until just blended. Bring to a boil and then reduce the heat. Let simmer for 20 minutes stirring occasionally to prevent sticking. Celery and Peanut Butter Snacks Stuff celery with peanut butter and add nuts or raisins.

22 Whole Wheat Tortillas You can buy 100% whole wheat tortillas, but these are easy to make. Use these tortillas for a veggie wrap or for chips with salsa. 2 cups whole wheat flour 1 2 teaspoon salt 2 Tbsp. olive oil 1 2 cup warm water Mix flour and salt in bowl. Add olive oil and stir until well combined. Add warm water 1 tablespoon at a time until the mixture starts to pull away from the sides of the bowl. Knead dough on floured board for about 3 minutes (20 folds). Allow dough to rest for 15 minutes. Roll dough into sausage-shape and then cut into 12 equal parts (cut in half, then in half again, then each part into thirds) and shape into little ball With a rolling pin, roll each little ball into a tortilla (for best results, roll out from the center and outward). Heat a skillet over medium heat. Fry the tortillas in a dry stick-free pan for about 30 seconds on each side for soft tortillas or longer for crisp tortillas. Makes about 12 tortillas. Veggie Soup 1 28 oz. can diced or crushed tomatoes 1 6 oz. can tomato paste 1 can of tomato sauce 1 can (drained ) each of corn, green beans, potatoes, english peas, carrots. Sea salt to taste 2 medium onions diced 1 tsp garlic 4-5 bay leaves Optional: Mushrooms or other vegetables Place all items in pot and add water to cover. Cook in slow cooker for 3-4 hrs or on stovetop til tender.

23 Brown Rice Dinner 1 cup brown rice 2 1/2 cups water 1/2 cup of fresh salsa (see recipe pg. 1/2 of red bell pepper, chopped 1 cup of corn 3/4 cup of cooked black beans 1 avocado Bring rice and water to rolling boil. Reduce heat and simmer for 45 minutes. Halfway through the cooking time, add salsa, bell pepper, corn and beans. Stir and cover for remainder of cooking time. Serve with fresh sliced avocado. Vegetable Soup with Navy Beans 1 cup puree spinach 1 cup puree green beans 1 can navy beans rinsed and drained Place all ingredients in crock-pot for 4 hours on medium. The Hoppin John (Black-eyed Peas) 1/2 gallon vegetable stock 1 lb. dried, soaked or frozen black-eyed peas or field peas 1 large onion, diced small 1 small tomato, diced Sea salt and pepper to taste 1/2 lb. or 1 cup cut okra, fresh or frozen Brown rice, cooked Bring 1/2 gallon of vegetable stock to a boil and add peas and onions. Allow it to simmer for 1 hour 15 minutes. Add tomato after peas have cooked for 45 minutes. Season with sea salt and pepper to taste, add a 1/2 cup of okra, and cook for another 15 minutes. Serve with brown rice.

24 Classic Red Beans and Rice 1/2 gallon water or vegetable stock 1 lb. dried kidney beans or red beans 1 large onion, diced small 2 bell peppers, diced small 2 Tbsp. minced garlic 1/2 stalk of celery, diced small 1/4 cup Worcestershire sauce 1/4 cup brown sugar sea salt and pepper or seasoning salt, to taste brown rice Bring all ingredients to a boil (except rice) and simmer for 1 hour 20 minutes. Add sea salt and pepper or seasoning salt to taste and simmer for another 15 minutes. Serve with brown rice. Wild Rice Succotash 1 Tbsp. olive oil 6 oz. whole kernel corn 5 oz. medium mushrooms, sliced 2 tomatoes, diced 4 oz. butter peas or lima beans 4-6 oz. brown rice (cooked) 2 oz. vegetable stock scallions, sliced thin on an angle sea salt and pepper to taste Heat the olive oil in a saute pan. Add the corn and mushrooms and sayte until tender. Add the tomatoes, peas or lima beans, rice, vegetable stock, scallions and salt and pepper to taste. Mix the ingredients and heat thoroughly. Note: Cooking with corn, mushrooms, tomatoes, butter peas or lima beans and rice is a great combination. This a a leftover type of dish that can turn corn or rice used in a previous meal into a succotash.

25 Barley Pilaf 5 oz. onions, diced 1 Tbsp. garlic, chopped 1 qt. vegetable stock 11 oz. barley 2 bay leaves 1 Tbsp. Italian seasoning In a saucepan, saute the onions and garlic without browning in 2 oz. of the vegetable stock until the onions are translucent. Add barley, bay leaves, Italian seasoning and the rest of the vegetable stock. Bring the liquid to a boil and cover the pot tightly. Cook at 350 degrees for 45 minutes or on the stove 12 to 15 minutes until the pilaf has absorbed all the liquid and the barley is tender. Stir in herbs just before serving. Daniel s Vegetable Fajitas 2 Tbsp. olive oil 1 Tbsp. garlic 1 medium red onion 1 red bell pepper 1 yellow bell pepper 1 green bell pepper 1 lb. shredded cabbage 12 oz. cooked kidney beans 5 oz. red chili sauce 18 whole-grain wheat tortillas Heat the olive oil in a large saute pan. Add onions and garlic. Saute the onions until they are translucent. Add the peppers and cabbage and saute until tender (add a teaspoon of water if necessary to saute cabbage-since cabbage cooks by steam). Stir in kidney beans and chili sauce. Heat until warm and serve in tortillas.

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