Hi. If you're reading this you're probably interested in using the 21 Days of Prayer & Fasting to deepen your relationship with God and possibly following the Daniel Fast. Go to http://DanielFast.wordpress.com for all the details, answers to frequently asked questions and lots of information about the benefits of doing the Daniel Fast.
Going on the Daniel Fast means a change of diet. You'll be eating differently. But that doesn't mean everything you eat needs to be boring and bland. That's why this blog gives a few tasty recipe ideas, using the food list provided on the website. The Daniel Fast is basically eating fruit and vegetables and drinking water as the Bible says in Daniel 1:12, with the addition of whole grains (including oats, barley, quinoa, brown rice, wholewheat tortillas, oatcakes, rice cakes and popcorn), seeds, nuts (including nut butters that don't contain any sugars or additives) legumes (ie beans), oil, soy products, herbs, spices and seasonings.
Foods to avoid - all meat and fish, all dairy products, eggs, sweeteners (including honey and other natural sugar syrups), anything containing yeast, all refined and processed foods containing chemicals or additives of any sort, anything deep fried (so no crisps or chips), solid fats and any drinks other than water. Fruit and veg smoothies are fine because they are a meal not a drink.
If you want to stick to a fairly 'normal' diet - just substitute wholewheat pasta and brown rice for your regular pasta and white rice, and use vegetarian or vegan meat substitutes (eg soya proteins) but check the ingredients lists because some contain egg and other additives. Technically you won't be eating meat, but it kind of goes against the spirit of the Daniel Fast which encourages us to eat wholesome, naturally grown food.
For a more creative approach - try some of the following recipes (taken from Ella Woodward's book 'Deliciously Ella Every Day'):
BREAKFAST ideas: Sugar-free muesli with fresh, tinned or dried fruit and unsweetened soya or other non-dairy milk (check for added sugar and other artificial stuff) Rice cakes or oatcakes with peanut butter and banana slices Smoothies
LUNCH suggestions: Vegetable soup (sauté an onion, add some chopped veggies, including potatoes or lentils for a more filling soup, some water and plenty of seasoning, and simmer until all the veg is soft. Blitz for smooth soup or leave it chunky if you prefer). Wholewheat tortilla wrap filled with salad, houmus, bean salad etc Brown rice or wholewheat pasta salad with lots of chopped veg, nuts and seeds
MAIN MEALS: here are 7 main meals I'll be trying in the coming week. Hope you enjoy! (Note: Ella seems to have an aversion to onions, but it seems to me many of these recipes would benefit from the addition of an onion, or indeed any other veg you'd like to throw in, so feel free to ad lib!)
Meal 1. Black bean burgers with potato wedges & salad (Makes 8 burgers) 2 x 400g cans black beans, drained and rinsed 100g gram flour (or wholewheat or other alternative flour) 3 tbsp tomato purée 2 tbsp apple purée* 1 tsp chilli powder 2 tsp tamari or soy 2 tsp apple cider vinegar Juice of half a lime Salt & pepper Coconut oil for shallow-frying burgers (or use other oil)
*Apple purée - peel, core and chop 2 sweet red apples. Cook in a little water until soft, then blend til smooth. Helps stick the burgers together and adds flavour.
Put beans in a large bowl and mash with a fork until mushy but not totally smooth. Add remaining ingredients, except coconut oil. Heat a little oil in a frying pan, place a heaped tablespoon of mix in the pan and shape into a circle about 2cm thick. Repeat to form 4 burgers in the pan and cook for about a minute on each side, flipping to cook evenly. Remove from pan and keep warm while you cook the other 4 burgers.
with Potato wedges (Serves 4) 3 medium potatoes 3 sweet potatoes Olive oil Salt & pepper
Pre-heat oven to 200°C Wash & dry potatoes and cut into wedges. Pile onto a large baking tray, drizzle generously with olive oil and seasoning. Toss together til well-coated and spread evenly on baking tray. Place in oven and bake for 40-50 mins til tender and browning.
Meal 2. Mushroom risotto (with basil cream) and Green beans & Salsa (Serves 3) 3 garlic cloves, crushed 2 tsp dried thyme 2 tsp dried oregano 1 tsp ground cumin 3 tbsp olive oil 250g chestnut mushrooms, sliced 400ml can coconut milk 250g short-grain brown rice Juice of 1 lime Salt & pepper Juice of 1 lemons 50g frozen peas
Put the garlic, herbs, spices and olive oil in a large pan and heat gently for a minute, then add the mushrooms. Stir together and cook for 2-3 mins. Add 350ml boiling water, half can of coconut milk, the rice, lime juice salt & pepper. Lid on, bring to the boil, then reduce to a simmer for 45 mins, stirring once or twice. When the rice is almost cooked, stir in remaining coconut milk, lemon juice and peas. Cook for 10-15 mins until rice is perfect.
with optional basil cream - tasty addition! 15g fresh basil 1 garlic clove 40g pine nuts 40ml olive oil Juice of half a lemon
with green beans and salsa (Serves 2-3) 1 pack green beans (250g) 2 large tomatoes 25g pine nuts Small handful fresh basil leaves 25g sesame seeds Juice of 1 lime 2 tbsp olive oil Salt & pepper
Trim ends off beans and cut into thirds. Steam for 5-10mins until just soft enough to eat. Chop tomatoes, discarding seeds. Toast pine nuts in a dry pan until just toasty and a shade darker. Finely chop basil leaves. Put tomatoes in a bowl with toasted pine nuts, basil, sesame seeds, lime juice, olive oil, salt & pepper. Add cooked beans and stir together.
Meal 3 Creamy carbonara (Serves 4) Sauce: 150g cashews 200g butternut squash 3 tsp tamari (or soy) half tsp cayenne pepper juice of 1 lemon salt & pepper Pasta 400g wholewheat or brown rice pasta or spaghetti 100g frozen peas 2 garlic cloves, crushed 200g mushrooms, finely sliced 200g spinach
Soak cashews in water for 3-4 hours. Peel & chop squash, steam for 15 mins until really soft. Discard water from soaked cashews, tip them into blender with steamed squash and all remaining sauce ingredients. Add 200ml water and blitz. Cook pasta according to packet instructions, adding peas 2 mins before the end of cooking time. While they cook, sauté garlic and mushrooms in olive oil, adding spinach at the end so it wilts. Drain cooked peas and pasta, mix with sauce, mushrooms and spinach. Serve and enjoy!
Meal 4. Chickpea, quinoa and turmeric curry (Serves 6) 500g new potatoes, halved 3 garlic cloves, crushed 3 tsp ground turmeric* 1 tsp ground coriander 1 tsp chilli flakes or powder 1 tsp ground ginger 1 sliced red chilli (optional) 400g can coconut milk 1 tbsp tomato purée 400g can chopped tomatoes salt & pepper 180g quinoa 400g can chickpeas, drained & rinsed 150g spinach
*BEWARE - turmeric stains everything!
Boil & simmer potato halves until soft. Drain well. Put cooked potatoes in large pan with garlic, turmeric, coriander, chilli flakes/powder, ginger, sliced red chilli (if using), coconut milk, tomato purée and tomatoes. Bring to the boil, season with salt and pepper, then add quinoa and 300ml just-boiled water. Reduce heat to a simmer, lid on and allow to cook for 30minutes, stirring frequently to avoid sticking. Halfway through cooking add chickpeas. When the quinoa is cooked and fluffy (not crunchy) add spinach and cook until just wilted (no more than 5 mins).
Meal 5. Veggie paella (Serves 4) 2 red peppers 200g chestnut mushrooms, chopped 300g frozen peas 200g green beans 2 tsp cayenne pepper 4 tsp paprika Juice of 3 lemons, plus more lemons to serve Olive oil 4 garlic cloves, crushed Salt 24 cherry tomatoes 1 tsp saffron threads 500g short-grain brown rice 400ml can coconut milk 15g fresh coriander, finely chopped
Add the red peppers and mushrooms to a large pan with peas, green beans, cayenne, paprika, juice of 1 lemon, a generous glug of olive oil, garlic and salt. Cook for about 5 mins until veggies begin to soften. Chop the tomatoes into quarters and add to pan with the saffron. After a couple of minutes stir in rice, coconut milk and 700ml water. Lid on, bring to the boil then reduce to a simmer and cook for an hour. Stir briefly every 20 mins to stop it sticking. After a hour the rice should be cooked but still a little al dente. Stir in remaining lemon juice. Serve in bowls, sprinkled with chopped coriander and a lemon wedge.
(*miso paste is a Japanese soybean paste. Look in the herbs & spices section at the supermarket)
Peel and chop sweet potatoes into bite-size chunks. Chop red pepper into same-sized pieces. Place in a large pan with canned tomatoes and 600ml boiling water and bring to the boil. Add garlic, chilli powder cumin, coriander, miso paste, salt & pepper. Reduce heat to a simmer, put lid on and leave to cook for up to an hour or until the sweet potato is soft, stirring every 5 minutes, Add black beans, then the spinach and stir until spinach has wilted. Serve with brown rice, quinoa or mashed avocado.
Meal 7. Herbed lentil bowl (Serves 4) 80g Puy lentils 400g can chopped tomatoes 2 tbsp tomato purée 2 tsp each dried thyme, oregano & Rosemary 2 garlic cloves, crushed 12 cherry tomatoes, quartered 300g baby potatoes, cut into bite-size chunks 1 carrot Juice of half a lemon
Place lentils in a large saucepan with the canned tomatoes, tomato purée, dried herbs and garlic. Stir in 600ml water. Lid on, bring to the boil, then reduce to a simmer. Add the cherry tomatoes and potato chunks and cook for 30-40 mins, or until the liquid has been absorbed and the potatoes are soft. Meanwhile, peel and grate the carrot and add to the lentils after about 20 mins of cooking. When it's all cooked, stir in the lemon juice, leave for 1minute then serve.
I hope this is helpful. I'll happily produce some more, and include any tasty recipes you've found too, so contact me on firstname.lastname@example.org to let me know.
Lots of love. Sam.
Going on the Daniel Fast means a change of diet. You'll be eating differently. But that doesn't mean everything you eat needs to be boring and bland.
Sam Porter enjoys hospitality and cooks regularly for numbers ranging from 2 to 30. Sam is married to Matthew Porter (Vicar of The Belfrey) and, according to Matthew 'is a star!'