challenge - river of life€¦ · 5. crock pot oatmeal • 1 cup steel cut oats • 3 ½ cups water...
TRANSCRIPT
CHALLENGE
I’msoexcitedyouaretakingthissteptobegin2019byfastingandputtingGodfirstinyourlife.Thisisasimpleguide fora21-dayDanielFast. (Daniel 1:12) It isbasicallynomeatorbread,primarilyfruitsandvegetables,andnothingbutwateror fresh juicetodrink.Fasting issomuchmorethanwhatwechoosetoeatornoteat.Fastingisforspiritualgain,notphysicalloss!Pleaseallowyourfasttobeguidedbyyourheartandnotyourgut!ThefastyouchooseisbetweenyouandGod(andyourmedicalprofessionalifyouhaveahealthconcernthatneedstobeaddressed).
Thekeytoasuccessfulfastisdecidingwhatyouwilldo,andwhyyouaredoingit,writingoutyourplan, andputting it in frontof youonadailybasis. I haveprepared this simpleguide tohelp youmakeeasychoicesandkeepyoufocusedonthepurposeofthefast insteadofthefood.Whatevertypeoffastyouchoose,Godwillhonoryoursacrifice.AndIcantellyoufromexperience,Hewilldoamazingthingsinyourlife!
Besuretovisitwww.munfordriveroflife.orgformoreresources.
InHisService,
GregTemke
The recipes shared herein were submitted from a sister congregation (Free Chapel,
Gainsville,GA),andadaptedfromothersources.Notallhavebeenexperimentedwithat
theprintingofthispublication.RiverofLifeChurchmakesnoclaimswhatsoeverastothe
healthbenefitsofanyoftherecipesprintedherein.Thisguideisnotintendedtobeadiet.
Ifyouarepregnant,nursing,takingmedication,orhaveamedicalcondition,consultyour
physicianbefore fasting.
WHAT TO EAT FRUITS Fresh,frozen,dried,cookedorjuiced.Trytoavoidaddedsugarorpreservatives.
COMMON CHOICES: apples, apricots, avocados, bananas, blackberries, blueberries, cantaloupe, cherries, grapefruit, grapes, honeydewmelon, kiwi, lemons, limes,mangoes,nectarines,oranges,papayas,peaches,pears,pineapples,plums,prunes, raisins,raspberries,strawberries,tangerines,watermelon
VEGETABLES Fresh,frozen,dried,cookedorjuiced.Trytoavoidaddedsugarorpreservatives.
COMMON CHOICES: artichokes, asparagus, beets, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, cilantro, corn, cucumbers,eggplant,greens,greenbeans,garlic,gingerroot,mushrooms,okra,onions,parsley,peppers,potatoes,radishes,spinach,sprouts,squash,sweetpotatoes,tomatoes,zucchini
WHOLE GRAINS Manypeoplealsoincludewholewheatpasta,wholewheattortillas,ricecakesandpopcorn.
COMMON CHOICES: barley,brownrice,grits,millet,quinoa,oats
NUTS & SEEDS Manypeoplealsoeatnutbuttersincludingpeanutbutterandalmondbutter.Trytoavoidchoiceswithaddedsugar,artificialsweeteners,andpreservatives.
COMMON CHOICES: unsaltedalmonds,cashews,chia,flax,pine,pumpkin,sesame,sunflower,peanuts,pecans,pistachios,walnuts
LEGUMES & BEANS Ifyouusecannedbeans,lookfororganicand/orlow-sodium
COMMON CHOICES: blackbeans,black-eyedpeas,kidneybeans,lentils,pintobeans,splitpeas,whitebeans
BEVERAGES Water&freshpressedfruitorvegetablejuice
2019 FASTING GUIDE
Inthefollowingpageswe’reproviding21recipe ideas.Remember,youcanalwayschooseasimple
mealoffreshfruitsorvegetables,oraservingofnutsorberries.Usingdinnerleftoversforlunchisalso
afast,easysolution.Prepareyourmealplanaheadoftimeforasuccessful fast!
1. VERY BERRY SMOOTHIE • 1/2-3/4cupmixedberries(anycombination
ofraspberry,blackberryorblueberry• 2scoopswheyproteinpowder(optional)• ½cupfreshsqueezedorangejuice(you
maycombinejuiceifyoulike.Suchas¼cuporangeand¼cuppomegranate)
• 1/8avocado• 4-5icecubes
Combineallingredientsinblenderuntilsmooth,enjoy!
2. STEEL CUT OATS & APPLE MUFFINS • 1½cupswholewheat flour• 1cupsteelcut oats• 1teaspoonground cinnamon• ½teaspoongroundnutmeg• 1(12-ounce)canapplejuiceconcentrate(no
addedsugar),thawed• 1teaspoonvanillaextract• 1½cupsapples,choppedand peeled• 2largeripebananas,sliced• 4largedates
Preheatovento350.Blendthebananas,datesand½ cup of the apple juice concentrate in a blenderorfoodprocessoruntilsmooth.Thenmixthiswiththerestoftheapplejuiceconcentrate,vanillaandapplesinonebowl.Combinethedryingredientsinanother bowl. Add the dry ingredients to thewetingredientsandstir justuntilmoistened.Pour intolined or greased muffin pan and bake for 20-25minutes or until toothpick inserted in the centercomesoutclean.
3. TROPICAL TANGO SMOOTHIE • ¾cuppineappleand/ormango
combinedchunks• 1/3banana• 2scoopswheyproteinpowder(optional)• ½cupfreshsqueezedorangejuice• 1/8avocado• 4-5cubesice
Combineallingredientsinblenderuntilsmooth,enjoy!
4. APPLE RINGS • 1apple• ¼cupnaturalpeanutbutter• ¼cupalmonds,sliced• ¼cupwalnuts,chopped• ¼cupshreddedcoconut• ¼cupraisins
Removecoreandsliceappleintothinrings.Spreadpeanut butter over one side of apple ring. Topwithalmonds,walnuts,coconutandraisins(oranycombinationofthose).
5. CROCK POT OATMEAL • 1cupsteelcut oats• 3½cupswater• 1cupapples,peeledand chopped• ½cupraisins• 1tablespooncinnamon• 1teaspoonvanillaextract
Combineallingredientsinslowcookerandstirtocombine.Coverandcookonlowfor6-8hours.Thelonger it cooks, thesofter the texturewillbe.Topwithalmondmilkwhenservingifdesired,orusetothinifneeded.
7. BREAKFAST OATMEAL COOKIES • 3ripebananas• 1/2cupraisins• 1/4cupalmondmilk• 1/3cupapplesauce,nosugaradded• 2cupssteelcutoats• 1teaspooncinnamon• 1teaspoonvanillaextract
Preheat oven to 350 degrees. Mix all ingredientsanddropby thespoonfulontocookiesheet.Bakefor15-20minutes.
6. FRUIT SALAD • 1apple(anytype),coredandthinlysliced• 1banana,sliced• 1cupfreshblueberriesor blackberries• 6clementines(halos,tangerines,tangelos
wouldallwork)peeledanddivided• 1poundgrapes(anytype)cutinhalf• 2poundsstrawberries,hulled&sliced• ¼cupfreshsqueezedlemonjuice• ¼cupfreshsqueezedorangejuice• ½heapingteaspoonpoppyseeds• Sprigoffreshmintleaves (optional)
Mixallfruittogether,addlemon&orangejuice,topwithpoppyseedsandtosstogether.
2019 FASTING GUIDE
1. LEMON AND GARLIC POTATO SALAD • 2½poundsredpotatoes, quartered• ½cupchoppedparsley• 1clovegarlic,minced• 2lemons,juiced• 1tablespoonextravirginolive oil• Saltandpeppertotaste
Boilpotatoes,andcool.Addremainingingredientsandmixwell.Servechilled.
2. BLACK BEAN SOUP • 1tablespoonoliveoil• 1mediumonion,diced• 4clovesgarlic,minced• 1(14.5ounce)cangarlicfireroasteddiced
tomatoes• 4(15ounce)cansblackbeans,
(2undrained,2drainedandrinsed)• 2(14.5ounce)canslow-sodiumvegetable
broth• 1(4ounce)candicedgreenchilies• 1cupfrozencorn, thawed• 1½teaspoonscumin• 1teaspoonchilipowder• 1tablespoonfreshsqueezedlime juice• 1bunchcilantro,for topping
Addtwocansofundrainedblackbeanstoafoodprocessororblenderandpulseuntilthickened.Setaside.Heatoil ina largedutchovenorpot.Stir inonion,sautéfor3-4minutes.Addingarlicandcookforanadditionalminute.Stirintomatoes,alloftheblackbeans,vegetable
broth,greenchilies,corn,cuminandchilipowder.Bring to a simmer and cook for 10-15minutes. If
the soup is too thick addmore broth. Remove fromheat, stir in lime juice, and salt andpepper to taste.Servewarmwithfreshchoppedcilantro.
3. PINK & GREEN SALAD • 1pinkgrapefruit• 2tablespoonsextra-virginoliveoil• Blackpepper• 8cupsthinlyslicedkale• 1avocado,pitted,slicedinto1/2-inch
wedges
Cut and peel grapefruit placing segments intobowl. Squeeze juice from membranes and strainintoanothersmallbowl(thereshouldbeabout1/4cup juice total).Whiskoil into juiceandseasontotastewithpepper.
Place kale in a large bowl and drizzle 3 table-spoonsofyourgrapefruit/oildressingovertop.Tosstocombineandletstandfor10minuteswhilekalewilts slightly. Toss again. Then topwith grapefruitsegments and avocado slices. Drizzlewith remain-ingdressingandenjoy!
4. ROASTED VEGETABLES • 1largeheadofbroccoli,floretschoppedoff
fromthestalk• 1largezucchini,choppedintohalfmoons• 1largeyellowsquash,choppedintohalfmoons• 1largesweetpotatochoppedto1-inchsquares• 1cupcherrytomatoes,slicedinhalf• 3carrots,chopped• 8ouncesbabybellamushrooms, sliced• ¼cupoliveoil
2teaspoonsgroundblackpepper
Preheatovento425degrees.Inalargebowl,tossall the vegetables togetherwith olive oil, salt andpepper. Divide the vegetables between two sheetpans.Roastvegetablesfor35-40minutes,removingthe
vegetables fromtheovenevery15minutestostiraround.
You can roast any type of vegetable you want!Adjustamountofoliveoilandpepperbasedontheamount of veggies you’re roasting. Great tomakeaheadandheatupfor lunch.Tosstocombineandlet stand for 10 minutes while kale wilts slightly.Tossagain.Thentopwithgrapefruitsegmentsandavocadoslices.Drizzlewithremainingdressingandenjoy!
5. BARLEY STEW W/ MUSHROOMS & GREENS
• 1tablespoonoliveoil• 1½cupschoppedleeks(about2smallstalks;
whiteandpalegreenpartsonly)• 18-ouncecontainerslicedbabybella
mushrooms
• 2garliccloves,pressed
• 2¼teaspoonsmincedfreshrosemary• 1(14.5-ounce)candicedtomatoesinjuice• 1cuppearlbarley• 4cupsvegetablebroth,ormoreasneeded• 8ouncebagoffreshchoppedkale• Freshgroundblackpepper
Heat oil in large pot over medium heat. Addleeks and pepper then sauté until leeks are soft,stirring often, about 5 minutes. Add mushrooms,garlic and rosemary. Increase heat slightly. Sautéuntilmushroomsaresoftandbegintobrown.Addtomatoeswith juice and stir about 1minute. Addbarleyand4cupsbrothbringingtoaboil.Reduceheattolow,coverandsimmeruntilbarleyisalmosttender, about 20 minutes. Add kale stirring untilwilted,about1minute.Coverandsimmerabout10minutesoruntilkaleandbarleyaretender,addingmorebrothasneededfordesiredconsistency.
6. STUFFED SWEET POTATOES • 4sweetpotatoes• 1½cupcashewcreamsauce(youcanmake
Cookabout5minutes,stirringfrequently.Takeoffofheatandsetaside.
Once the sweet potatoes are done baking, letcool slightly. Once cool, cut the sweet potatoesopen and mash the inside pulling it gently awayfromtheskin.Evenlyspreadtheblackbeanmixture,avocado,cilantro,andcashewcreamsauceontopofthe4sweetpotatoes.
If you’remaking thisahead for lunch,placepotato
in container, topwith black beanmixture, close andrefrigerate. Allow cashew cream sauce to cool, thenspoonintoseparatesmall container.
CASHEW CREAM SAUCE: Place 2 cups cashews in 1 ¼ cup water, and
soak for about 2 hours. Place soaked cashews &waterinafoodprocessororblenderwith1-2garliccloves.Pureeuntilvery,verysmooth.Thinoutwithmorewatertodesiredconsistency.Mayaddotherseasoningsofyourchoicesuchascurryorpepper.Storeinfridgefor3-4daysor freeze.
7. GREEK SALAD yourownoromit!Seerecipebelow.)
• 1teaspoonlime juice• ½teaspoongroundblackpepper• ½mediumredonion,finelydiced(about1cup)
• RomaineLettuce,washedandchopped• ½cupkalamataolives,drained• 1canchickpeasorGarbanzobeans,drained
• 1½tablespoonsofextravirginoliveoil• ¼teaspoongarlicpowder• ¼teaspoononion powder• ¼teaspooncumin• ¼teaspoonchilipowder• 1(15-ounce)canofblackbeans,drainedand
rinsed• ½anavocado,chopped• Smallbunchofcilantro,chopped
Pre-heat oven to 350 degrees. Place the sweetpotatoesona lightlygreasedbakingtrayandbakefor 55-65 minutes or until a fork can easily beinsertedintothefleshofthepotatoes.Preparethecream sauce by whisking together the preparedcashewcreamsauce(recipebelow), limejuiceandblackpepper.Setaside.When thesweetpotatoeshaveabout10minutesleft,heattheoil inaskilletovermediumheat,thenaddonionandsautéuntiltranslucent(about5minutes).Addintheremainingspices,stirandcookforanadditional3minutes.Addtheblackbeanstotheskilletandtosstocombine.
andrinsed• ½cucumberthinlysliced• 1smallredonion,slicedthin
(addtoyour preference)• 1cupslicedbabybellamushrooms• 1bananapepper sliced• 1½cupcherrytomatoesslicedinhalf
Combineallingredients,tossingtogether.
DRESSING • ½cupbalsamicorwhitewine vinegar• 2pressedgarliccloves• ½teaspoondriedoregano• ¼teaspoondriedbasil• ¼teaspoononionpowder• 1cupextravirginolive oil
Whisktocombineallingredientsbeforeeachuse.
2019 FASTING GUIDE
1. KALE SOUP • 32ouncesvegetablebroth• 1whiteonion, chopped• 2-3garliccloves,minced• 1largebagchoppedkale• Blackpeppertotaste
Sautéonionandgarlicovermediumheatabout3minutes.Addinbrothandsimmerabout20minutes.Add 1 large pack of kale and simmer another 10-20minutes until kale reaches desired tenderness.Seasonwithblackpepper.
2. PINTO BOWL • 1½tablespoonsextravirginoliveoil• 1largewhiteorVidaliaonion,chopped• Blackpepperand• Redpepperflakesto taste• 1teaspooncuminpowder• 1(16-ounce)canpinto beans• 1largetomato,diced• ¼cupparsley,chopped• 2lemons,juiced
Heatoilinsmallpot;addonionandsautégentlyuntil onions begin to soften. Add seasonings ofblackpepper,redpepperandcuminstirringgently.Add beans, tomatoes and lemon juice. Bring to asimmer and cook until heated throughout. Servewarm,toppedwithchoppedparsley.
3. LENTIL STEW • 2cansdicedtomatoes• 14½ounceswater• 2teaspoonslow-sodiumsoy sauce• 1cuplentils• ½cupbarley• 1bagfrozen spinach• 1bagfrozenpeasandcarrots• 2stalkscelery,chopped• 1smallwhiteonion, chopped
Combineallingredientsina4-quartsaucepanandbring to a boil. Reduce to simmer, and cook untildone.Substituteanyvegetablesofchoice!
4. SPINACH WITH DILL • 1mediumonion, chopped• 1tablespoonextravirginolive oil• 2garliccloves,minced• 2tablespoonsdill,diced• 1(15-ounce)cantomato sauce• 10ounceschoppedspinach,(freshor
frozen,thawed)• ½cupwater• Blackpepperto taste• Brownrice,prepared
Sautéonionsinoil.Addgarlicanddilltosaucepanandcontinuetosautéfortwominutes.Addtomatosauceandbringtoaboil.Simmerfor10minutesonlowheat.Add spinachandwater.Return toaboilagain.Coverandsimmeronlowheatfor15minutes.Servewarmovercookedbrown rice.
5. ITALIAN ZOODLES • 1zucchini,slicedthininto strips• 2tomatoes,sliced• ½teaspoongarlicpowder(or2cloves, minced)• 1teaspoonItalian seasoning• 2tablespoonsextravirginoliveoil
Drizzleextravirginoliveoil inpanovermediumheat. Add sliced tomatoes and sprinklewith garlicpowderandItalianseasoning.Sautétomatoesuntiltheybegintosoftenandskinwrinkles.Addzucchinistripstopan.Coverandcookforabout5minutes,stirring2-3times.Servewarm!
6. LENTILS AND RICE WITH A TANGY TOMATO SAUCE
• 2cupsuncookedbrownrice• 1poundlentils• 2tablespoonsextravirginoliveoil, divided• 2garliccloves,minced• 2(16-ouncecans)oftomatosauce• ½cupwater• ¼cupvinegar• 1mediumonion
Cook rice according to directions. Rinse lentilsandputtheminapot,coveringthemwithwater,andbringtoaboil.Simmeronlowheatuntilalmostallwaterisabsorbedandlentilsarewellcooked.Add
extrawater if longer time is needed. Tomake thesauce, sauté the garlic in 1 tablespoon of oil untilgolden.Addbothcansoftomatosauceandsimmer10-15minutes.Add water and vinegar, bringingto a boil. Remove fromheat and season to taste.Finally,sliceonioninthin,smallpiecesandsautéinremaining1tablespoonofoiluntilbrownandcrispy.Toserve, layer lentils and rice, repeat layers, thentopwithonionsandsauce.
7. MEXICAN QUINOA • 1tablespoonoliveoil• 2clovesgarlic,minced• 1jalapeno,dicedfine• 1cupquinoa• 1cupvegetablebroth• 1(15-ounce)canblackbeans,drainedand
rinsed• 1(14.5-ounce)canfire-roasteddiced tomatoes• 1cupcornkernels,frozenor canned• 1teaspoonchilipowder• ½teaspooncumin• Blackpeppertotaste• 1avocado,diced• 1lime,juiced• 2tablespoonsfreshcilantro,chopped
Heat olive oil in a large skillet over medium highheat. Add garlic and jalapeno cooking until fragrant,about 1 minute, stirring frequently. Stir in quinoa,vegetablebroth,beans, tomatoes,corn,chilipowderand cumin; season with pepper to taste. Bring to aboil. Cover, reduce heat and simmer until quinoa iscooked through, about 20 minutes. Stir in avocado,limejuiceandcilantro.Serveimmediately.
21-DA Y MEAL PLA N
DAY 1 DAY 8 DAY 15
BREAKFAST BREAKFAST BREAKFAST
LUNCH LUNCH LUNCH
DINNER DINNER DINNER
DAY 2 DAY 9 DAY 16
BREAKFAST BREAKFAST BREAKFAST
LUNCH LUNCH LUNCH
DINNER DINNER DINNER
DAY 3 DAY 10 DAY 17 BREAKFAST BREAKFAST BREAKFAST
LUNCH LUNCH LUNCH
DINNER DINNER DINNER
DAY 4 DAY 11 DAY 18 BREAKFAST BREAKFAST BREAKFAST
LUNCH LUNCH LUNCH
DINNER DINNER DINNER
DAY 5 DAY 12 DAY 19 BREAKFAST BREAKFAST BREAKFAST
LUNCH LUNCH LUNCH
DINNER DINNER DINNER
DAY 6 DAY 13 DAY 20 BREAKFAST BREAKFAST BREAKFAST
LUNCH LUNCH LUNCH
DINNER DINNER DINNER
DAY 7 DAY 14 DAY 21 BREAKFAST BREAKFAST BREAKFAST
LUNCH LUNCH LUNCH
DINNER DINNER DINNER