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Daniel’s Fast Recipes: Week One

January 6, 2011

By today, you’ve probably decided whether or not you will be joining us in the 21 days of fasting!  If you are, we are kicking it off on Sunday night, January 9.  As promised here is a meal plan and recipes for week one of the fast!  Who knows…you may use one or 3 or all 7 days of these recipes.  Enjoy!!  Also, at the bottom of the meal plan, you can click on Grocery List and print off all the ingredients you need for the meal plan.

Week One Meal Plan:

Day 1
Breakfast
Ezekiel Bread with Organic All Natural Peanut Butter and All Natural Fruit Only Jelly

Fruit Smoothie:
1 c. apple juice
2 bananas, halved
½ to ¾ c. strawberries
¼ c. soy milk

Put all ingredients in blender. Blend for 30-40 seconds, or until desired consistency.

Lunch
Taco Soup:
32 oz. Vegetable Broth
8 oz. Salsa
2 Cups Frozen Corn
1 Can Black Beans

Cook on stovetop for 30 minutes. Prepare night before if you are away from home at lunch.

Dinner
White Bean Chili:
4 (1 lb) cans great Northern Beans, drained
3 cans vegetable broth
1 cup water
1 1/4 c. onion, chopped
2 cloves garlic, minced
1/2 tsp. salt
1 (4oz) can chopped green chilies
1 1/2 tsp. cumin
1tsp. dried oregano
1/4 tsp. ground red pepper
1/4 tsp ground cloves

1. Place all ingredients in large (5 quart) heavy pot.
2. Bring to a boil, reduce heat, and simmer at least 30 min.


Day 2

Breakfast

Toasted Bread with Organic Fruit Only Jelly

Lunch
Left Over White Bean Chili From Monday Night

Dinner
Minestrone Soup
3 tbsp. olive oil
1 c. onion (finely chopped)
½ c. chopped zucchini
½ c. frozen green beans
¼ c. minced celery (about ½ stalk)
4 tsp. minced garlic
4 c. vegetable broth
1 can (14 oz) diced tomatoes
2 (15 oz) cans red kidney beans (drained)
2 (15 oz) cans white kidney beans (drained)
½ c. carrots chopped
3 c. hot water
2 TBSP parsley
1 ½ tsp oregano
3 tsp salt
½ tsp black pepper
½ tsp basil
¼ tsp thyme
4 c. fresh baby spinach

In a large soup pot, sauté onion, zucchini, green beans, celery, and garlic in olive oil for 5 minutes. Add broth, tomatoes, beans, carrots, water, parsley, oregano, salt, pepper, basil, and thyme.

Simmer for 20 minutes. Add baby spinach and cook an additional 20 minutes.

Day 3
Breakfast
Fruit Salad With Apples, Pineapple, Grapes, Strawberries (any of your favorite fruit)

Toasted Ezekiel Bread with All Natural Peanut Butter

Lunch
Leftover Minestrone Soup from last night’s dinner

Dinner
Roasted Vegetable Chili:
1 to 3 – yellow squash
2 1/2 – cups eggplant
1 – small onion
1 – yellow bell pepper
1 – tbsp olive oil
2 – cloves garlic minced
1 – can Rotel tomatoes
2 – can 15oz kidney beans
2- 14 oz can tomato sauce

Chop first four ingredients and put in 9 X 13 pan. Add garlic and olive oil and toss to coat well. Roast at 450 degrees for 15 minutes. Remove and add all ingredients to a sauce pan and bring to a boil. Reduce heat and simmer for 15-20 minutes. I added cayenne pepper for a little extra heat and a little vegetable broth because it does get a little thick.

Day 4
Breakfast
Fruit Smoothie:

2 frozen bananas (skin removed and cut in chunks)
½ c frozen blueberries
1 c. orange juice
1 teaspoon vanilla extract (optional)

Place bananas, blueberries and orange juice in blender, puree. Use vanilla to taste. Use more or less liquid depending on the thickness you want for your smoothie.

Lunch
Leftover Roasted Vegetable Chili from last night’s dinner

Dinner
Vegetable Stir Fry:
1 small onion
1 red bell pepper
1 bunch broccoli florets
2 zucchini
1 small can sliced water chestnuts
1 can organic baby ear corn
1/4 cup soy sauce

Sautee first three ingredients in olive oil and soy sauce until slightly
tender. Add zucchini and just before done add water chestnuts and baby corn.
I also sprinkled with sesame seeds. Let simmer for 2-3 minutes and serve
over brown rice.

Day 5
Breakfast
Whole Oat Oatmeal Sweetened with Honey – Add Nuts and Fruit

Lunch
Left Over Vegetable Stir Fry from last night’s dinner

Dinner
Spaghetti Squash:
Organic Spaghetti Sauce
6 Spaghetti Squash

Cut squash in half and take out seeds. Bake face down in a baking dish on 350 degrees for 30 minutes. Take out of oven and shred squash with a fork. Serve with organic spaghetti sauce.

Add a salad of your favorite vegetables with balsamic vinaigrette dressing.

Day 6
Breakfast
Toasted Ezekiel Bread with All Natural Fruit Only Jelly

Lunch
Leftover Spaghetti Squash and Salad from last night’s dinner

Dinner
Cabbage Patch Soup:
½ c. chopped onion
1 c. thinly sliced celery
1 15 oz. can Hunt’s Chunky Tomato Sauce
2 c. water
1 16 oz. can red kidney beans
2 teaspoons chili seasoning
¼ teaspoon black pepper
2 ½ c. purchased coleslaw mix
1 c. frozen whole kernel corn

In a large saucepan sprayed with cooking spray, brown onion and celery. Stir in tomato sauce, water, kidney beans, chili seasoning, and black pepper. Bring mixture to a boil. Stir in coleslaw mix and corn. Lower heat. Simmer until cabbage is tender, about 15 minutes, stirring occasionally.

Day 7
Breakfast
Fruit Salad with your favorite fruit

Toasted Ezekiel Bread with Peanut Butter

Lunch
Leftover Cabbage Patch Soup from last night’s dinner

Dinner
Chili Veggie Soup:
½ c. chopped onion
1 ¾ c. Hunt’s Chunky Tomato Sauce
1 ¾ c. vegetable broth
1 c. water
2 teaspoons chili seasoning
½ c. chunky salsa (mild, medium, or hot)
1 ½ c. frozen cut green beans
1 ½ c. frozen cut carrots
1 c. frozen whole kernel corn
1 c. frozen peas
1 8 oz. can red kidney beans, rinsed and drained

In a large skillet sprayed with cooking spray, brown onion. In a crockpot container, combine browned onion, tomato sauce, beef broth, water, chili seasoning, and salsa. Stir in green beans, carrots, corn, peas, and kidney beans. Cover. Cook on LOW 6 to 8 hours.

Snacks to Have Between Meals
Hummus (dip with veggies)
Guacamole
Nuts
All Natural Juices
Raw Vegetables – I keep the vegetables cut up and easy to access
Fruit (will want to buy about every 4 days to keep it fresh)
Natural Peanut Butter (stir up before use because oil sits on top – then refrigerate it)
All Natural Salsa
All Natural Tortilla Corn Chips

Here is a full grocery list for the above meal plan: Grocery List (***Scroll down to page 2 for list)