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   There  are  two  instances  where  we  see  Daniel  the  Prophet  abstaining  from  certain kinds  of  foods.    Being  an  orthodox  Jew  in  captivity,  Daniel  did  not  want  to  defile himself and therefore asked to be  fed a Kosher diet.   The Jewish diet or Kosher diet requires  a  certain  protocol  for  killing  and  preparing  meat.    He  did  not  have  that accessibility and therefore chose to abstain. In abstaining he was on a vegetarian diet and therefore fasted from the delicacies he would have normally have enjoyed.    In  the  other  instance where  Daniel  is  refraining  from  sweets, wine  and meat,  he  is praying for a specific result which did not come until three weeks later.  It is from this time of prayer that we derive our common Daniel ‘fasts’ for the length of 21 days. 

  Daniels  obedience  to  what  God  had  required  of  him  is  our  pattern  and  guide  for fasting.   Refraining  from what we normally would eat or  from eating all  together  is fasting.  Fasting means to deny oneself of something we desire or enjoy.  We get to call a  fast  and  honor  God  by  staving  the  flesh  from  what  it  would  love  to  eat.    This collection of recipes and ideas are only suggestions that you can use.  They are meat, dairy, yeast and egg free.   

  

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  The spirit behind a fast is what’s most important.  The act of restraining, rejecting the need to eat or be comforted by food is a fast.  The main point of a fast is to draw closer to God spiritually by denying the flesh of what it wants.  In most of our cases, the flesh wants, meat,  sweets  and  loads of  bread!    Just  giving up  these  items will  seem  like  a crisis  to  some  and  then  to  others  giving  up  these  items  along with  social media,  or stretching to do a no food or water fast will be sacrificial.    The point is this: when we fast we do it to draw closer to God and submit our flesh and its desires.   Corporately, we are at the base, restraining from meat, dairy products, sweets, sodas, bottled, canned juices, processed and canned foods.  You are free to challenge yourself to go further by sacrificing other things.    Here’s to a successful fast!  Pastor Sara              

 

  

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GRAINS

PULSES/LEGUMES

NUTS/OIL–eatsparinglybecauseofdigestion

QuinoaCouscousBarleyCornWheatOatsMillettRyeMaizeBuckwheatBrownRiceBrownBasmatiRiceWildRice

SoyKidneyNavyButterPintoWhiteGreenFava/BroadMungEdamameCannelliNorthernCalicoAlfalfaChick/garbanzoPigeonBlack‐eyedPeasEarlyPeasGreenPeasSplitPeasLentils;green,yellow,red

PeanutsBrazilMacadamiaAlmondsCashewPistachioChestnutPineParadiseWalnutPecanCoconutOILSOliveSafflowerCocunutPeanutFlaxseedSesameSeed

SEEDS/CEREALS UNLEAVENEDBREADS PASTAS&FLOURSPumpkinSesameSunflowerFlaxPoppyOlivesPuffinsRiceCerOatmealKashiProductsOatcerealCascadianFarms

EzekielBrandtortillas*musthaveNOyeastorrisingaide.g.bakingpowdermustbeabreadthatdoesnotrise

QuinoaRiceSpinachGarbanzoOatWholeGrainSpeltKamut

  

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VEGETABLES VEGETABLES VEGETABLES

Potatoes‐all Yams–all ButternutSq Zucchini Squash Parsnips Eggplant Cucumbers Tomatoes Cabbage Lettuce Broccoli Brocolini BellPeppers Celery BokChoy Hotpepper ChiliPepper Mushrooms

BrusselsSprouts Arugula Spinach Chard Coll.Greens Mus.Greens Corn Dandelion Endive Kale Plantain Watercress Beets Radish Turnip SwissChard Jicama Rutabaga Nori

Artichoke Cauliflower Spag.Squash Asparagus Leeks Fennel LotusRoot Onion Shallot Gr.Onions Kohlrabi BambooShoot Carrot Cassava Daikon Ginger Parsley Cilantro WaterChestnut

FRUITS FRUITS FRUITS

Appleall Bananas Pear Cherries Blueberry Grape Kiwi Pomegranat Cranberry Guava Raspberry Pineapple Watermelon Cantaloupe Strawberry Arrowroot Raisins

Oranges Lemon Limes Mango Papaya Lychee Starfruit Avocado Blkcurrant Clementine Apricot Grapefruit Honeydew Mangostine SugarCane Tamarind

Nectarine Cuties Peach Plum Raisin Tangerine PassionFrt Date Fig Ackee Jackfruit JunePlum Mammy Naseberry Starapple SweetSop

  

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SPICES SPICES SPICES&HERBS

Salt Blpepper Curry Coriander Garlic SoySauce OliveOil VegOil CayennePepper Paprika Cumin LemonPepper Ginger Cloves Annatto Allspice Cinnamon

Nutmeg Sage Chilipepper CelerySalt CelerySeed RedPepper Jalapeno StarofAnise 5spicepow GaramMasala Sate Tandoori Vanilla Almond Fenugreek

File Whitepep Mace Marjoram Shallots Saffron Rosemary Thyme Dill Bayleaf Parsley Lavender Basil Oregano Sage Mint Chives Garlic

SUGAR&MEATSUBS MILK&DAIRYSUBS ABSOLUTELYNONO Agavenectar Honey Xylitol Canejuice MapleSyrup Stevia Truvia BrownRice

syrup“MEATS”

Tofurky,ALLMorningstarproducts;veggiecrumbles,sausage,nuggets,tofu

AlmondMilk

Unsweet RiceMilk SoyMilk RiceCheese SoyCheese OliveOilButter AlmondButter AppleButter Vegenaise EarthBalance

DairyFreeButter

YEAST*EGGS*ANIMALMILK*WHEAT–itmustbewholegrainwheataswheatiscommonlyahybridform

 

MostoftheseitemscanbefoundatyourlocalWal‐Mart,SuperKrogerorWholeFoodsMarkets.

• Milk=Soy,Almond,RiceorCoconut

  

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WEEK1 BREAKFAST SNACK LUNCH SNACK DINNERMON Kashi/RiceCereal

w/*MilkHummuswCucumbers

Salad popcorn Spaghetti&“meatsauce’

TUE Oatmealw/fruitnHoney

1/4cNuts ButternutSoup

LemonSpinach&Couscous

WED NOFOOD NOFOOD NOFOOD NOFOOD NOFOOD

THU FruitSmoothie Popcorn QuinoaMix Melonslices

EggplantinCoconut

FRI Sausage,breakfastpotatoes

1/2cCarrots BlackBeanBurgerwrappedinLettuce

CHIPS&SALSA

GreenBeans&Rice

SAT OatCerealw/Milk 1/4cNuts Salad 1/4cblueberries

Tacos

SUN AssortedFruitBowl apple ‘chicknuggetsnFrenchfries

Guacamolenchips

FricasseeTofu&MPot

Thisisjustasuggestionmenu.Feelfreetorepeat,changeorimproveontherecipesabove.

  

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MONDAY& SATURDAY: Rice Cereal or otherwhole grain cerealwithAlmond, Coconut,RiceorSoyMilk.TUESDAY:OatmealwithFruitandHoney.3Cupsboilingwater,1Cupsteelcutoats,1tbs.Earth Balance butter ½ cup AlmondMilk, honey to taste, ¼ tsp cinnamon, nutmeg andvanillaBoilOatmeal according topackage. If using instantplainoatmeal follow instructionsonpackage. Once oatmeal is ready add all other ingredients. Usemilk to get oatmeal todesiredconsistency.FRUIT–Cutdesiredberries,raisins,nutorfruitandaddtooatmeal.THURSDAY:FruitSmoothie.1cupvanillasoymilk,½cupsoyyogurt,1banana,1cupfrozenstrawberries,½cupfrozenraspberries.CombineandblendinablenderFRIDAY: Sausage & Breakfast Potatoes. Prepare soy breakfast sausage as stated onpackage. Potatoes:2whitepotatoespeeledandcubed largely,3cupswater,salt,½redandyellowbellpeppers,½smallonionroughchopped,blackpepper,oilforstirfrying.Boilpotatoesuntilmostlycooked,stirfryvegetablesinoil.DrainPotatoesaddtovegetables,addblackpepperandsalttotastandtoss.SUNDAY:Chooseyourfavoritefruits,chop,sliceandcombine.Greatwithsoyyogurt!

  

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MONDAY: Hummus and cucumbers. 1 canned chickpeas/garbanzo beans keep half theliquid,4tbs lemon juice,2tbs tahini,1clovegarlic chopped,1 tsp salt,dashpaprika,2tbsoliveoilInafoodprocessor,chopthegarlic. Addthebeans,lemonjuice,tahini,salt. Blenduntilsmooth.Addpaprikatogarnish.SlicecucumbersthickenoughtomakechipsTUESDAY:Nuts‐Becarefulwheneatingnuts.Donoteatalotofnutsallinthesameday.Thoughtheyaregoodforyou,theirfibrouscontentmakesthemalsoconstipating.THURSDAY:Un‐butteredpopcornFRIDAY: VeggieChips,VeggieSnackssuchascelerystickswithpeanutbutter,chipsandsalsa (can be bought anywhere or make your own) Carrots with Almond Butter, rawbroccoli,grapetomatoes,cuties,tangerinesetc.allmakegreatsnacksSATURDAY:VeganProteinBars,Granola,SUNDAY:Guacamoleandwholegrainchips3 avocados - peeled, pitted, and mashed,

1lime, juiced, 1 teaspoon salt, 1/2 cup diced onion, 3 tablespoons chopped fresh cilantro, 2 roma (plum) tomatoes, diced, 1 teaspoon minced garlic, 1 pinch ground cayenne pepper (optional) In a medium bowl, mash together avocados, real squeezed lime juice and salt. Mix in onion, cilantro, tomatoes and garlic. Stir in cayenne pepper. Chill for 1 hour or more. Can be served immediately but tastes better after sitting for a while

  

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MONDAY:Salad.Thepossibilitiesareendlessaddwhatevermakesyouhappy!IplanonhavingaGreekishSalad–1headRomainelettuce,1lbwellripenedtomatoes,1cucumberdeseededanddiced,Garbanzobeans,¼redonionthinlysliced,½cupkalamataolivesdeseeded.Dressing:6tbsOliveOil(don’tgettherobustflavortoostrong),1½tbsfreshlemonjuice,saltandblackpepper(usuallyaddfetacheesebutnocheeseonthisfast)tossandeatTUESDAY:ButternutSquashSoup.1Squashpeeled,deseededandchopped(targetsellsitpre‐cut),2leekstrimmedandsliced,2tbsoliveoil,1garlicclove,1tspgroundginger,1tspgroundcumin,4cupsunchickenchickenstock(avlatKrogerorganicsectiononBroadStr),Putoilinpotheat,stirinleeksandgarliconmedheatuntilsoftened,addgingerandcumin,stiraminute,addsquashandstockseasonwithsaltandpepper.Bringtoaboilandsimmeruntilpumpkinissoft.Blendandservewithchoppedcilantroontop.THURSDAY:QuinoaMixThing.Preparequinoaacctopackage(Iliketousetheun‐chickenbrothtocookit),inaskilletadd1tbsoilandsauté1/4cdicedonions,yellowbellpepperuntilclear,add1canblackbeans,1tspcumin,1/2chalvedgrapetomatoesandsimmer2minutes.Whisk3tbslimejuiceand2tsplimezestandblackpepper.Whenquinoaisdoneaddtobeanstosswithlimejuicepepperdressingchopfreshcilantroandsprinkleontop.Formoreadventure,addsoysausage.FRIDAY:BreadlessBlackBeanBurger.FamilyNight!VisitMooyahforagreatblackbeanburgerinLettuce–addallyourtrimmingsonions,tomatoes,mushroomsetc.AtHome?GetapattyfromAmy’ssoldinkroger’saddittoasaladorwrapinlettuceSATURDAY:Salad–Anyvegetablesofyourchoice.SUNDAY:ChickenStripsandFries–MorningStarmeatlessChickenStrips.SweetPotatoorregularFrenchfries.

  

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MONDAY:PastaMarinara–EgglesswholegrainSpaghetti(boilasdirected).Useveggiecrumblesandaddyourfavoritespaghettisauce.Iliketovaryitwithredandyellowbellpeppers,onions,mushrooms,basil,tomatoes,squash,zucchinidicedandsautéedingarlicandoliveoil(basilslicedandusedlastasgarnish)inamarinarasauce(tomatoes,garlic,oliveoil,oregano,basil,pulsedinaprocessor).TUESDAY:LemonSpinach:3bunchesspinach,3romatomatoeschopped.Makesaucebycombiningthefollowinginasaucepanonmediumheat‐1 tablespoon butter, melted; 1 clove garlic, finely chopped; 1 teaspoon dried parsley flakes; pepper to taste.  Add washed spinach and tomatoes.  Serve over steamed quinoa or couscous.  I like to add the Spanish seasoning Sason to my couscous.THURSDAY:EggplantinCoconut–2medeggplants,1tbssalt,1tbsoliveoil,1garlicclovecrushed, 1tsp fresh chopped rosemary, some extra olive oil for frying,½ onion sliced, 3tomatoeschopped,½cancoconutmilkdashhotpepper,blackpeppertotaste.Sprinkle salt over eggplant and leave for about ½ hour to get rid of bitterness, rinseeggplantundercoldwater,patdry.Mixoliveoilwithrosemaryandgarlicandbrushontoeggplant. Frytheonions,eggplantandtomatoesforabout5minutes. Addcoconutmilkandpeppersauce.Putinovensafedishcoverandplaceinovenforabout15mins.FRIDAY:GreenBeanswithTomatoes&Rice.PrepareRiceaccordingtodirections.GreenBeans: 2lbs green beans rinsed and trimmed, 1 large onion thinly sliced, 3 garlic cloveschopped,2smallpotatoespeeledanddiced,1¼lbstomatoes,4tbschoppedparsley,saltandpeppertotaste.Heatoilinalargepan,addonionsuntilclearthenaddgarlicsautéaminute thenaddpotatoessautéa fewminutes, thenadd the tomatoes,2/3chotwater,salt andpepper. Cover and simmer 20‐30minutes. Addparsley. Cook until beans aretenderaddmorewaterifneeded.Youcanusevegetablebrothaswell.SATURDAY:Tacos.Followdirectionsonbox–useveggiecrumblesinsteadofmeat.SUNDAY: FricaseeTofu,MashedPotatoes. FirmTofuprepareas instructed. Cut into1”strips,coatwithflourandfryuntilbrown–removeandplaceinaplate.Inaskilletcombine2clovescrushedgarlic,2tspchoppedthyme,1tsppaprika,1onionchoppedonions,½bellpepperdeseededandchopped,2tomatoeschopped,1tbloliveoil–sautévegetablesforabout 5 minutes. Add 1cup un‐chicken stock and 1tbs picka pepper sauce (avl at tom

  

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thumbifnotnoworriesdowithoutitandaddsomehotpeppersauceinstead).Simmer5minutes then add tofu and simmer another 5 minutes. Mashed Potatoes. 4 potatoespeeled, washed and quartered. Place in pot of boiling water – enough to cover thepotatoes. After potatoes are done, checkwith a knife if it inserts easily they are done.Drainwater,add2tbsearthbalancebutter,¼cupalmondmilk,salt,garlicpowder. Whipwithamixer.Servetofufricasseeovermashedpotatoes.