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THE DANIEL FAST FOR THE BODY, SOUL AND SPIRIT

The Bible teaches us that we are a spirit, we have a soul and we live in a body. The Daniel Fast affects all three parts of us as we enter into a period of time for focused prayer and fasting.

THE BODY

Certainly our bodies are effected as our diet is changed, for some in very dramatic ways, during the Daniel Fast. Many men and women experience detoxing from caffeine, chemicals and sugar. The symptoms are most often headaches, leg cramps, fatigue and malaise.

THE SOUL

Frequently referred to as “the flesh” in the Bible, the soul is also greatly impacted during the Daniel Fast. The soul is the seat of our emotions, intellect, personality and will. It is in the “soulish realm” where we experience cravings, frustration, anger . . . and even happiness.

During the Daniel Fast, your soul may very well rebel against the dramatic change in your diet. Experiencing and winning this battle over the flesh is often one of the most powerful lessons of the Daniel Fast.

THE SPIRIT

Our spirit is that born-again part of us that surrenders to God and then abides with the Father and the Son. Our spirit is filled with the Holy Spirit when we yield to Him. During the Daniel Fast, we want to put our spirit in charge of the other two parts of us. When our flesh is acting out with a craving, we take control of it with our spirit (just as a parent takes control of a rebellious child).

Fasting is always coupled with a spiritual goal. So during this time of fasting, you will want to focus on prayer, study and meditation.

RESOURCES

Here you will find many different resources, from recipes to facts about the Daniel Fast. 

http://daniel-fast.com/

http://www.ultimatedanielfast.com/

Foods to Eat

* Fruits: fresh, frozen, dried, juice, canned.

* Vegetable: fresh, frozen, dried, juice, canned.

* Whole Grains: amaranth, barley, brown rice, oats, quinoa, millet, whole wheat.

* Nuts and seeds: almonds, cashews, macadamia nuts, peanuts, pecans, pine nut, walnuts, pumpkin seeds, sesame seeds, sunflower seeds, nut butter.

* Unleavened Bread: whole grain made without yeast, sugars, or preservatives.

* Legume (canned or dried): black beans, black-eyed beans, cannellini beans, garbanzo beans (chickpeas), great northern beans, kidney beans, lentils, pinto beans, split peas.

* Quality oats: canola, coconut, flaxseed, grape seed, olive, peanut, sesame.

* Beverages: distilled water, filtered water, spring water.

* Other: herbs, spices, salt, pepper, seasonings, spy products, tofu

 

Foods to Avoid

* Meat: beef, buffalo, fish, lamb, pork, poultry.

* Dairy products: butter, cheese, cream, eggs, milk.

* Sweeteners: agave, nectar, artificial sweeteners, can juice, honey, molasses, raw sugar, granulated sugar, brown sugar, syrups, stevia.

* Leavened bread & yeast: any bread with yeast, baked goods, Ezekiel Bread (contains yeast & honey)

* Refined and processed food products: artificial flavorings, chemicals, food additives, preservatives, white flour, white rice.

* Deep-fried foods: corn chips, french fries, potato chips.

* Solid fats: lard, margarine, shortening.

* Beverages: alcohol, caffeine, carbonated drinks, coffee, energy drinks, green tea, herbal tea, tea. 

 

 

Fruit Medley Salad

3 kiwifruits, peeled and slice

1 1/2 C. orange segments cut into 1 inch pieces

2 C. sliced strawberries

1 C. red seedless grapes cut in half

1 C. fresh diced pineapples chunks

Mix fruit in a large bowl and chill until ready to eat.

Recipe Notes:

* Use mandarin oranges instead of regular oranges.

* Top with chopped almonds, macadamia nuts, pecans, and/or walnuts

* Sprinkle lightly toasted unsweetened shredded coconut on top.

* Other fruit choices are apples, bananas, blueberries, peaches, and/or mangoes. However, if you do use apples or bananas, mix in a little lemon juice with fruit to prevent browning of the fruit.

 

Apple & Oat Porridge

4 C. water

1 1/2 C. oat bran

1 large apple peeled, cored, chopped in small pieces

1/3 C. raisins

1/2 tsp. cinnamon

1/2 tsp. sea Salt

Soy milk for serving (optional).

Recipe Notes:

* In a qt sauce pan or pot over high heat, bring the water to a boil. Stir in the oat bran and allow water to return to a boil. 

* After 2 minutes turn off the heat. Stir in the raisins and spices. Let stand for 5 mins until apples are soften (about 5 mins), stirring occasionally.

* Divide hot cereal evenly into 4 bowls and serve with soy milk if you desire (or 100% fruit juice).

 

Baked Oatmeal

1 1/2 C. old-fashioned rolled oats (not quick oats)

1 1/2 C. unsweetened almond milk

1/2 C. unsweetened applesauce

1/4 C. chopped dried apricots

1/4 C. chopped dates or raisins

1/4 C. chopped pecans or walnuts

1 tsp. cinnamon

1/4 tsp. sea salt

Preheat oven to 350 degrees. Mix all ingredients in a large bowl. Place in 8 x 8 inch baking dish, that has been lightly rubbed with olive oil. Pour oatmeal mixture into dish and bake 45 - 50 minutes or until slightly browned and crispy on top.

Recipe Notes:

* Spread almond butter or date honey on each serving.

* Top with cinnamon baked apples (see pg 31)

Pineapple Citrus Muffins

1 C. old-fashioned rolled oats (not quick oats)

1 C. oat flour (see recipe notes)

1 C. unsweetened applesauce

1/2 C. diced pineapples

1/4 C. chopped pecans or walnuts

1/4 C. date honey (see pg 32)

1/4 C. flaxseed meal

2 tsp. unsweetened coconut flakes

2 tsp. grates orange zest

1/2 tsp. ground ginger

Preheat oven 350 degrees. Lightly rub a tin muffin pan with olive oil and set aside.

Combine all ingredients in a large bowl and stir well. Scoop out mixture into muffin cups, allowing about 1/3 c for each muffin. Bake 20 mins or until tops are light brown. Serve warm.

Recipe Notes:

* Make your own oat flour by placing old-fashioned rolled oats in a food processor or blended. Process until old-fashioned rolled oats are fine (1 cup old-fashioned oats equals about 3/4 c ground oats).

* Spread almond butter or date honey on top.

* Flaxseed meal is a powder made from ground flaxseeds. It can be found in a health food store or some grocery stores. Instead of buying flaxseed meal, you can also grind whole flaxseeds using a coffee or seed grinder.

The zest is the outermost colorful skin on citrus fruits. Zest is often used to enhance flavor in recipes. The pith or white membrane underneath the outside peel, has a bitter unpleasant taste and should be avoided while zesting.

 

Apricot-Nut Breakfast Bar

1 1/2 C. old-fashioned rolled oats (not quick oats)

2 Tbsp. flaxseed meal

1/4 C. unsweetened apple juice

1 Tbsp. extra-virgin olive oil

1/4 C. almond butter 1/4 C. date honey (see pg 32)

1/2 C. diced dried apricots (unsulfured)

1/4 C. chopped macadamia nuts

2 Tbsp. raw sunflowers

Preheat oven 350 degrees. Toast oats in a large skillet over medium heat for 5 -7 mins or until oats are golden, stirring frequently. Place oats in a large bowl and add flaxseed meal, apple juice, olive oil, almond butter, and date honey. Mix until well combined. Stir in apricots, macadamia nuts, and sunflowers seeds.

Press into a 8 x 8 inch square pan that has been lightly rubber with olive oil. Bake 15 - 20 mins. Let cool in pan about 5 mins. Cut into bars and serve.

Recipe Notes:

* Store in an airtight container (last about 4 days)

* Substitute your favorite dried fruit for the apricots. Make sure, though that the fruit doesn't contain any added sugar or preservatives.  

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Nutty Fruit Cereal

1 Banana peeled and sliced (about 1 cup)

1/3 C. fresh blueberries

1 Tbsp. chopped almonds

1 Tbsp. chopped walnuts

 1 tsp. unsweetened coconut flakes

1/2 C. unsweetened almond or rice milk

Place bananas slices in a bowl and top with blueberries, almonds, walnuts and coconuts flakes. Pour in almond milk.

Recipe Notes

* Add 1/2 Tbsp sunflower seeds.

* Substitute chopped pecans for almonds or walnuts.

* Enjoy as a fruit and nut snack, without the almond milk.

* Other fruit ideas are apples, blackberries, kiwifruit, peaches, pears, or strawberries.

 

 

Snicker Doodle Smoothie

6 oz. silken tofu

1/2 C. unsweetened almond or rice milk

1/4 C. date honey (see pg 32)

2 Pour oatmeal mixture into dish and bake 45 - 50 minutes or until slightly browned crispy on top.

1 tsp. cinnamon

1/8 tsp. nutmeg

Place tofu, almond milk, date honey, banana slices, cinnamon, and nutmeg in blender. Mix until smooth.

Recipe Notes:

* Remove peels before placing bananas in freezer. Put in a plastic zip top bag until completely frozen.

* Instead of using date honey. Soak 3 - 4 Medjool dates in warm water at room temperature for a hour, before adding to blender.

* Add flaxseed meal for extra fiber

* You can also use firm tofu for this. However, you may want to add more almond milk if the consistency is too thick.

 

Strawberry-Banana Smoothie

1/4 C. unsweetened almond milk

1/4 unsweetened apple juice

2 Tbsp. date honey (see pg 32)

1 C. sliced strawberries

1 frozen banana, peeled and sliced (about one 1 cup)

Place all ingredients in a blender and process until smooth

Recipe Notes:

* Remove peels before placing banana in freezer. Put in a plastic air top bag until completely frozen.

* Instead of using date honey, soak 3 - 4 Medjool dates in warm water at room temperature for a hour, before adding to blender.

* Add flaxseed meal for extra fiber

* Substitute 1 cup chopped kiwifruit for banana

 

Chanana Chiller

1 cup water or unsweetened almond, coconut, rice, or soy milk
1 banana, peeled, frozen
1/2 cup fresh or frozen cherries, pitted
1 tablespoon almond meal

Yield: 2 servings (serving size: about 8 ounces or 1 cup)

Recipe Notes

  • To freeze bananas, remove peels before placing in freezer. Put in a plastic zip-top bag until completely frozen.
  • Substitute 2 tablespoons finely chopped almonds for the almond meal.
  • To make this a “green” smoothie, add 1 cup of fresh spinach or kale leaves (stems removed from the kale).
  • Add 1 tablespoon flaxseed meal for a fiber boost.

Tangy Apple Delight Drink

 

2 apples, unpeeled and cut into slices (discard cores)
1 grapefruit, peeled and divided into segments
1 cup red seedless grapes

Place fruit into blender and blend until smooth

Yield: 2 servings (serving size: 8 ounces or 1 cup)

Blueberry Mango Smoothie

1 cup water or unsweetened almond milk, coconut milk, rice milk, or soy milk
1 cup fresh or frozen mango chunks
1 fresh or frozen banana, peeled, sliced
1/2 cup fresh or frozen blueberries
1 tablespoon flaxseed meal, optional
1 tablespoon unsweetened coconut flakes

Mix all ingredients in a blender until smooth.

Recipe Notes

Make sure at least one fruit is frozen to have a chilled smoothie. You can also use ice.

To freeze bananas, remove peels before placing in freezer. Put in a plastic zip-top bag until completely frozen.

Pour into popsicle molds for a tasty treat!

Make this recipe into a "green" smoothie by adding 1 cup chopped kale or spinach leaves.

Flaxseed meal is a powder made from ground flaxseeds. It is high in fiber and a good source of Omega-3 fatty acids

South Pacific Sunrise Juice

2 Fuji or Gala apples, unpeeled, cored, cut into slices
2 large carrots, unpeeled
2 kiwifruit, unpeeled, halved
2 cups spinach leaves, packed

Yield: 2 servings (serving size: 8 ounces or 1 cup)

Recipe Notes

Spinach and other greens are easier to juice when wrapped around other fruits or vegetables. Otherwise, they can clog up the juicer.

Cinnamon Baked Apples

2 cups thinly-sliced apples, unpeeled (about 2 apples)
1 cup unsweetened apple juice
1/8 teaspoon cinnamon

Preheat oven to 350 degrees. Place sliced apples in an 8 x 8-inch baking dish. In a small bowl, whisk apple juice and cinnamon, and pour over apples. Bake 15 minutes, stir, and bake another 15 minutes. Serve warm.

Yield: 4 servings (serving size: about 1/2 cup)

Fall Harvest Oatmeal

½ recipe Cinnamon Baked Apples
2/3 cup old-fashioned rolled oats
4 Medjool dates, pitted, chopped (about ¼ cup)
2 tablespoons chopped pecans

Prepare Cinnamon Baked Apples as directed. When apples are done, cook oats on stovetop according to package directions. To serve, place ½ cup oatmeal in two bowls. Top with apples, dates, and pecans. Pour 2 tablespoons of apple juice over each serving, and serve immediately.

Yield: 2 servings (serving size: about 1 cup)

Recipe Notes

  • Use figs or raisins instead of dates.
  • Since you only need half of the Cinnamon Baked Apples recipe, you can store the other half in an airtight container in the refrigerator and use the following day.

Stuffed Acorn Squash

2 acorn squash, unpeeled
1/2 cup quinoa
1 1/2 cups unsweetened apple juice or water

1 cup chopped apple
1 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon nutmeg
1/4 cup chopped pecans
1/4 cup raisins
1/4 cup golden raisins

Preheat oven to 375 degrees. Cut squash in half lengthwise, and scoop out seeds. Place halves, cut side down, in a large baking dish. Pour in enough water to bring water to about 1/4-inch deep. Bake 40 minutes.

While squash is cooking, rinse quinoa under cold running water in a fine-mesh strainer until juices run clear. Transfer quinoa to a small saucepan, and add apple juice or water, apples, cinnamon, ground cloves, and nutmeg. Heat to boiling. Reduce heat to low, and cover. Simmer gently with lid tilted for 20 minutes or until nearly all of the liquid is absorbed. Stir in pecans and raisins, and set aside until squash is done.

Remove squash from oven, and turn halves over. Stuff each squash half with about 1/2 cup apple-quinoa mixture (depending upon the size of the squash, you may have some mixture left over, which makes a great side dish). Bake 10 minutes.

Yield: 4 servings (serving size: 1/2 acorn squash with filling)

Recipe Notes

  • Substitute brown rice for the quinoa.
  • Use 1/4 cup chopped dates and 1/4 cup chopped apricots instead of the raisins.
  • Sprinkle each stuffed squash half with unsweetened shredded coconut just before serving.
  • Enjoy as a warm breakfast, dessert, or side dish.

Apple Pancakes (Vegan and Gluten Free)

 

Ingredients:

  • 2 cups almond flour
  • 2 tbs ground flax-seeds
  • 1 1/2 tsp water (combined -soak flax-seeds for 3-5 minutes)
  • 1 1/2 cups almond milk
  • 1/2 large apple peeled and grated
  • 1/2 tsp cinnamon

Instructions:

  1. Combine ingredients and mix well, adding a little more liquid or flour if necessary to achieve right consistency.
  2. Cook on hot griddle with olive oil
  3. Serve with raw date syrup.

Peanut Butter, Strawberry, Grape Quesadillas

Ingredients:

Olive oil

2 tablespoons natural creamy peanut butter

2 whole grain tortillas

1 large ripe banana, sliced

4-5 strawberries, sliced

2 sliced grapes

1/8 teaspoon cinnamon (if desired)

Instructions:

Spread 1 tablespoon of the peanut butter evenly over each tortilla. Arrange both the banana, strawberry and grape slices over one tortilla, sprinkle with a pinch of cinnamon, and top with the remaining tortilla, peanut butter side down. Press gently to help them stick together.

(Optional) Wipe down skillet with olive oil and heat over medium high heat. Grill quesadillas until golden brown.

Cut each quesadilla into halves or quarters. Serves 2-4.


Lunch Recipes


Stuffed Tomatoes

6 large tomatoes

1/2 cup raisins

2 Tbsp. chopped green pepper

2 Tbsp. green onions

2 cups cooked brown rice

2 Tbsp. parsley

 

Dressing:

1/4 cup olive oil

1 Tbsp. ketchup (with no added sugar)

1 tsp. chili powder (optional)

2 Tbsp. lemon juice

1/2 tsp. dry mustard, optional

1 tsp. curry powder

 

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 peppers, onions, and parsley. Prepare dressing and stir into rice. Season to taste. Fill tomato shells with rice mixture. Then you can either eat them like this or cook them in the oven at 350 degrees. Bake15-20 minutes until the tomatoes soften.

Fruit Pizza 

Crust

1 1/2 C. almond flour (meal)

1/2 C. roughly chopped pitted dates

1/2 C. chopped pecans

1/4 C. unsweetened apple juice

 

Fruit Sauce

1/4 C. date honey (see pg 32)

1/2 C. sliced strawberries

 

Topping Ideas

Slice applies, bananas. blueberries, grapes, kiwifruit, mangoes, oranges, peaches, pineapples, and strawberries.

Preheat oven 320 degrees. Place almond flour, dates, pecans, and apple juice in a food processor. Process until mixture forms a ball. Press dough into a 10 inch circle about 1/4 inch thick, on pizza pan. Rub a little olive oil on your hands if dough gets too sticky. With a fork, poke holes across crust dough. Bake 10 mins or until edges are brown and slightly crispy. Remove from oven and let cool completely, about 45 mins.

Put date honey and strawberries in a food processor or blender. Process about 30 seconds or until smooth and creamy. Spread fruit sauce onto cooled crust. Top with your favorite assortment of sliced fruit. Place in refrigerator until chilled.

Recipe Notes:

* Top with toasted unsweetened shredded coconut flakes.

* Use 1/2 cup blueberries in the fruit sauce instead of strawberries.

* Add 2 oz silken tofu and 1/4 tsp cinnamon for a creamier fruit sauce.

* Substitute oat flour for almond flour.

* Serve with only the fruit sauce as a topping.

Caribbean Wild Rice

1 Tbsp. extra-virgin olive oil

1/2 C. chopped onions

1 cove garlic, minced

1 (8 ox) can sweetened pineapple tidbits, juice reserved

2 Tbsp. Bragg's Liquid Aminois or soy sauce

1 1/2 Tbsp. fresh lime juice

1 C. sliced carrots

1 C. chopped snow peas

1 C. chopped zucchini

1/2 C. chopped jarred roasted red bell pepper, drained

1/2 C. black beans, rinsed and drained

1/2 C. canned chickpeas, rinsed and drained

2 C. cooked brown rice

Avocado slices

Chopped macadamia nuts

Heat olive oil in large skillet over medium heat. Stir in onions and cook until soft and translucent. Add garlic, and cook for 30 seconds, stirring constantly so garlic doesn't burn. Add 1/2 cup pineapple juice, Bragg's Liquid Aminois, and line juice. Stir in carrots, snow peas, zucchini, red peppers, black beans, and chickpeas. Increase heat to medium high, stirring often. Cook 5 mins or until 3/4 of the liquid is absorbed and vegetables are slightly softened. Add rice and pineapple, increase heat and stir-fry until heated through. Serve immediately. Garnish with avocado slices and chipped macadamia nuts.

Chipotle Black Bean Burgers

1 (15 oz) can black beans, rinsed and drained

1 C. mashed cooked sweet potato (about 1 potato peeled)

1/4 C. oat flour

1/2 Tbsp. dried parsley

1/4 tsp. chipotle chili pepper seasoning

1/4 tsp. garlic powder

1/4 tsp. sea salt

1/8 tsp. pepper

Preheat oven to broil setting. With a potato masher or fork, mash black beans in a large bowl, leaving about 1/4 of the beans whole. Mix in sweet potato, oat flour, parsley, chipotle chili pepper seasoning, garlic powder, sea salt, and pepper. Scoop out 1/2 cup of bean mixture and place on a 11 x 17 inch baking sheet that has been rubbed with olive oil. Flatten and shape into a circle. Repeat with the remaining bean mixture to make 6 burgers.

Broil for 7 - 8 mins or until golden brown. Flip burgers carefully. Broil 2 - 3 mins and serve.

Recipe Notes: 

* Top with tomato slices, lettuce, and/or onions.

 

Strawberry-Spinach Salad

4 C. torn fresh spinach leaves, packs and stems removed

2 C. sliced strawberries

4 tsp. raw sunflower seeds

1 tsp. sesame seed

1/2 poppy seeds

Place 1 cup spinach and 1/2 cup strawberries on each salad plate. Sprinkle each serving with 1 tsp sunflower sees, 1/4 tsp sesame seeds, and 1/8 tsp. poppy seeds. Drizzle apple-cinnamon dressing over all and serve. See below for apple-cinnamon salad dressing.

 

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Apple-Cinnamon Salad Dressing

1/4 C. extra-virgin olive oil

1/4 C. unsweetened apple juice

1 Tbsp. fresh lemon juice

1 Tbsp. diced red onion

1/4 tsp. cinnamon

Combine all ingredients in a covered glass jar, and shake well. Refrigerate until ready to use.

Recipe Notes:

* Drizzle over fresh fruit.

* Use for dressing over other salads.

Mashed Potato & Corn Casserole

2 lbs potatoes, peeled and cubed

1/4 C. unsweetened almond milk or soy milk

1 (14.5 oz) can corn kernels, drained

2 Tbsp. chopped fresh parsley

1 tsp. sea salt

1/8 tsp. pepper

1/2 Tbsp. extra-virgin olive oil

1/2 C. diced onion

1/2 C. chopped green onion (green parts only)

2 cloves garlic, minced

1 C. broccoli

 

Toppings

1/4 C. yellow cornmeal

1/2 Tbsp extra-virgin olive oil

1/2 tsp. garlic powder

Boil or steam potatoes until tender. Pour in almond milk and mash until smooth. Put corn in a food processor and process about 10 seconds. Mix corn with potatoes and add parsley, sea salt, and pepper.

Preheat oven to 350 degrees. Heat olive oil over medium heat, cook onions and green onions until soft or translucent. Add garlic, and cook 30 seconds stirring constantly so garlic doesn't burn. Stir in potatoes, corn mixture, and mix well. Lightly rub a 13 x 9 casserole dish with olive oil and spread mixture into dish. In a small bowl use a fork to mix cornmeal, olive oil, and garlic powder until well blended. Sprinkle over top of casserole and bake 30 mins. 

Recipe Notes:

* Substitute 1 - 2 tbsp fresh chives or 1/2 Tbsp. dried chives for the green onions.

* Stir 1 cup of steamed chopped broccoli.

* Top with sliced olives.

* Add 1 (4oz) can of chopped green chilies, drained.

Pan-Roasted Broccoli & Cauliflower

1 Tbsp. extra-virgin olive oil

1/2 C. diced onions

3 C. broccoli florets

3 C. cauliflower florets

1 Tbsp fresh oregano or 1 tsp dried oregano

1/2 tsp. sea salt

Heat olive oil in a large deep skillet, over medium heat. Add onions, cook 3 - 5 mins or until soft and translucent. Stir in broccoli and cauliflower. Turn vegetables a few times to coat with olive oil. Sprinkle vegetables with oregano and sea salt. Cover and cook 7 - 8 mins stirring frequently. Vegetables should be slightly browned and crisp when ready to serve.

Recipe Notes:

* Top with classic tomato sauce.

* Add one clove of minced garlic.

* Use basil instead of oregano.

 

 

Shredded Cabbage Salad with Cranberries and Balsamic Dressing

Ingredients

1/4 cup dried cranberries

3 tablespoons balsamic vinegar

6 cups thinly sliced green or red cabbage (from about 1/2 medium head)

1 tablespoon extra-virgin olive oil

1 tablespoon finely chopped shallot

1/2 cup whole almonds, toasted, coarsely chopped

1/4 cup fresh Italian parsley, chopped

Cooking Directions

In a small saucepan over medium heat, warm up the vinegar, but do not bring it to a simmer. In a small bowl, combine the cranberries and vinegar. Let the cranberries soak until they soften, 15 to 20 minutes, then drain the excess vinegar.

Place the thinly sliced cabbage in large bowl and set aside.

In a small saucepan over medium-high heat, warm up the olive oil and add the shallot. Sauté for about one minute or until the shallot softens. Remove from heat and add in the cranberries. Season with salt and freshly ground black pepper. Set aside.

In a small saute pan, toast the almonds over low heat.

Pour the dressing mixture over the cabbage and toss to coat. Let stand 5 to 10 minutes, then toss again. Add almonds and parsley

Ozarks Sunset Fruit Salad

4 cups fresh spinach, torn into bite-size pieces
4 cups romaine lettuce, torn into bite-size pieces
4 kiwifruit, peeled & cut into half moons
2 cups oranges, peeled and cut into 1-inch pieces
1 cup blueberries
1 cup sliced strawberries
1/2 cup sliced or slivered almonds, toasted

Combine ingredients in a large bowl, and toss well.

Yield: 4 servings (serving size: about 1 1/4 cups)

Recipe Notes

Serve with Orange-Poppy Seed Salad Dressing or Apple-Cinnamon Salad Dressing.

Orange-Poppy Seed Salad Dressing

1/4 cup extra-virgin olive oil
1/4 cup orange juice
2 tablespoons fresh lemon juice
1 tablespoon diced red onion
1/2 teaspoon poppy seeds
1/4 teaspoon orange zest
1/8 teaspoon dry mustard
1/8 teaspoon salt

Combine all ingredients in a covered glass jar, and shake well. Refrigerate until ready to use.

Yield: 8 servings (serving size: about 1 tablespoon)

Lemon-Tahini Salad Dressing

1/4 cup extra-virgin olive oil
2 tablespoon fresh lemon juice
2 tablespoon tahini
2 tablespoon water
1 clove garlic, minced
1 tablespoon chopped fresh basil or 1/2 teaspoon dried basil
1 tablespoon chopped fresh parsley or 1/2 teaspoon dried parsley

Combine all ingredients in a blender. Refrigerate until chilled.

Yield: 8 servings (serving size: about 1 tablespoon)

Italian Salad Dressing

1/2 cup extra-virgin olive oil
2 tablespoons fresh lemon juice
1 clove garlic, minced
1 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon salt

Combine all ingredients in a blender. Refrigerate until chilled.

Yield: 8 servings (serving size: 1 tablespoon)


Dinner Recipes

 

Portobello Steaks

6 portobello mushrooms caps

1/2 C. fresh squeezed lemon juice

2 Tbsp. apple cider vinegar

2 Tbsp. pure maple syrup

2 tsp. fresh grated ginger

1/2 tsp. marjoram

Recipe Notes:

* Wash mushrooms and place in a gallon size plastic resealable bag.

* Combine remaining ingredients in a bowl and stir. Add to the mushrooms and marinate for a few hours.

* Grill indoors or out until cooked through.

Serve with baked sweet potatoes, grilled squash, and/or asparagus

Spanish Rice

1 C. brown rice

1 C. tomato juices

1/3 C. green pepper

1/3 C. celery

1 medium tomato

2 tsp. chives

1 tsp. basil

1 C. vegetable stock

1 tsp. oregano

1/3 C. carrot

1/3 C. onion

2 small garlic cloves

1 tsp. sea salt

Combine tomato juice, soup stock in a large pot and bring to a boil. Add rice and reduce heat to simmer. Cover and cook for 25 mins. Remove from heat and add the following; diced tomato, celery, onion, minced garlic, chopped chives, grated carrots, seasoning and sea salt. Replace cover and simmer 15 - 20 mins.

 

Veggie Chili Recipe

5 1/2 C. water

3/4 C. bulgur wheat

1 tsp olive oil

1 C. chopped red pepper

1 C. chopped onion

2 Tbsp. salt-free chili powder

2 tsp. minced garlic

2 tsp. ground cumin

1 can (28 oz) 100% pure pumpkin

1 medium zucchini, diced

1 C. frozen corn

1 can (15.5 oz) low-sodium black beans, rinsed

1/2 C. chopped cilantro

Recipe Notes:

* Put 3 cups of the water and the bulgur in a medium microwave-safe bowl. Cover and microwave on high until bulgur is tender, about 15 mins.

* Meanwhile heat oil in a large nonstick skillet. Add onion and pepper, saute 5 mins. Add chili powder, garlic and cumin; saute until fragrant.

* Add remaining 2 1/2 cups of water, the tomatoes, pumpkin, zucchini, and corn. Bring to a boil over medium-high heat. Reduce heat and simmer 10 mins, stirring occasionally, until vegetables are tender.

* Stir in beans and bulgur, heat thoroughly. Remove from heat and stir in cilantro. 

 

Baked Potatoes

Bag of potatoes or store bought french fries

1 tsp. olive oil

parsley

sea salt

onion powder

garlic powder

Recipe Notes:

* Preheat oven to 450 degrees.

* Cut potatoes according to the number of people serving (about 1 potato per person).

* Spread potatoes in a single layer on non-stick baking pan.

* Sprinkle your seasoning on it.

* Place in oven and heat for 25 - 30 mins, depending on desire crispness, turn potatoes halfway through cooking time.

* Take the potatoes out and enjoy with a house salad and/or a glass of water, 100% fruit juice. 

 

 

Cabbage Stir Fry

2 C. shredded cabbage

1/4 C. chopped or sliced yellow onions

1/4 C. chopped or sliced green onions

1/4 C. almond slices

2 - 3 Tbsp. chopped garlic

2 - 3 Tbsp. sea salt

2 - 3 Tbsp. black pepper

1 C. olive oil

This is very easy to make. Vegetables and seasonings are all measured to your taste.

Place 1/2 cup of olive oil in a stir fry skillet and/or pan, heat. Place almonds, garlic in hot oil and stir until begins to brown. Add all vegetables into  remaining oil, and season to taste with salt and pepper. Continue to stir the mixture until desired crunch.

Flatbread Pizza with Macadamia Nut Cheese

Pizza

2 1/2 C. whole wheat flour

2 Tbsp. flaxseed meal

1 tsp. sea salt

1 C. warm water

1 C. spinach-artichoke dip (see below)

1 C. tomato sauce

 

Macadamia Nut Cheese

1/2 C. raw macadamia nuts

 

Toppings

Green peppers, mushrooms, black olives, onions, roasted red bell peppers.

 

Mix flour, flaxseed meal, sea salt, and water in a food processor until dough forms a ball. Turn dough onto a floured work surface, and knead for 5 mins. Place in bowl and cover tightly with plastic wrap. Let dough rest at room temperature for 30 mins.

Preheat oven to 450 degrees. Rub a little flour on a rolling pin, roll dough out onto a preheated pizza stone or an oiled pizza pan, into a 12 or 14 inch circle. If dough is too sticky put some flour on your fingertips and press dough to edges. With a fork, poke holes all across crust dough. Bake 10 mins and remove from oven.

Spread spinach artichoke dip across crust and top with a tomato sauce. Add desired toppings. Bake 20 mins or until edges of crust are brown and slightly crispy. Remove from oven, and let sit 5 mins before slicing and serving. While pizza is cooling, place 1/2 cup of macadamia nuts in a food processor, until finely ground like grated parmesan cheese. Sprinkle on top of cooked pizza, and serve.

 

 

 

spinach-artichoke-dip.jpg

Rice and Cabbage Casserole

1/2 Tbsp. extra-virgin olive oil

1/2 C. chopped onion

2 cloves garlic minced

1 C. chopped white button mushrooms

1 (15 oz) can black beans, rinsed and drain

2 Tbsp. chopped fresh parsley

1 tsp. dried oregano flakes

1 tsp. sea salt 

1/8 tsp. pepper

4 C. chopped green cabbage

1 C. cooked brown rice or wild rice

Mash 1 cup black beans and set aside. Heat olive oil over medium heat in a large skillet. Add onions, mashed beans, tomatoes, parsley, oregano, sea salt, and pepper. Reduce heat to low, and cook 20 mins, stirring occasionally.

Preheat oven to 350 degrees. Steam cabbage 8 - 10 mins or until tender (or add cabbage to boiling water, and cook 5 - 7 mins). Lightly rub a 9 x 13 inch baking dish with olive oil and cover bottom of dish with cooked cabbage. Place remaining whole beans and rice on top of cabbage. Pour tomato mixture over all bake 20 mins.

 

 

 

Ginger Garlic Paste

Ginger (washed, de-skinned and chopped), 1/2 cup

Garlic (de- skinned ) 1/2 cup

Olive Oil, 1 teaspoon

In a blender add ginger and garlic and grind them to fine paste.

No need to add any water. 

Then finally add oil and mix it well.

Transfer this to a clean dry container and keep refrigerated.

Oven Roasted Broccoli- Indian style

Ingredients

Broccoli, 1 lb

Olive oil, 1 Tbs

Ground pepper, 1/4 tsp

Chilli powder, 1/2 tsp

Turmeric powder, 1/4 tsp

Ginger garlic paste, 1 tsp

Kosher Salt to taste

Instructions

Wash and cut the broccoli into small florets. Drain the excess water and dry them thoroughly.

Mix the oil, chili, pepper & turmeric powders along with ginger garlic paste and salt.Toss the broccoli well in this mixture such that all the florets are coated well.

Preheat the oven to 425 F.  

Take a cookie sheet, line it with aluminum foil, then grease with few drops of oil.

Arrange the broccoli in the sheet and roast in the oven for 15 minutes.

Then take the sheet out, gently toss the broccoli and bake for another 10 minutes.

Now it is crispy and slightly browned on the edges. It is ready to serve.

Notes:

  • If you want the broccoli to be crisp, then after washing, pat them dry thoroughly.
  • Also while arranging the broccoli, don't pile them up one above the other.

Vegetable and Garlic Stuffed Mushrooms

Ingredients

15 Mushrooms (Cremini (brown) or white) - cleaned, steam removed and hollowed out

1 teaspoon Olive Oil

1 Shallot (finely diced)

3 Garlic cloves (crushed)

small bunch of Chives (diced)

1 small Red Bell Pepper

½ teaspoon Kosher Salt

¼ teaspoon Pepper

Olive Oil

Fresh Parsley leaves for garnish (optional)

Instructions

Preheat oven to 480F (250C).

Clean mushroom and remove stems. Hollow out the mushroom a bit further with a small spoon and place mushrooms in a large baking dish.

Finely dice parts of the mushroom that were removed and place in a small mixing bowl. Add crushed garlic, shallot, chives, bell pepper, 1 tsp olive oil, salt and pepper to mixing bowl. Mix with a spoon.

Fill mixture into mushrooms using a spoon and push down with your fingers to ensure they are stuffed to their limit.

Drizzle mushrooms with a bit of olive oil.

Cover baking dish with foil or lid and bake for 15-20 minutes until mushrooms are tender.

Garnish with parsley leaves and serve hot.

Lemon Herb Roasted Potato Nuggets

Ingredients

6- 8 large sized russet potatoes, peeled and cut into 1½ to 2 inch chunks

juice of one lemon

¼ to ⅓ cup olive oil

½ tsp kosher salt

½ tsp cracked black pepper

1½ tbsp dried herbs, oregano, thyme and rosemary are good choices

1 whole garlic bulb broken into about 4 pieces (optional)

Instructions

Parboil the potatoes in salted water for about 3-4 minutes, no longer.

Meanwhile in a 375 degree F oven, heat a baking pan of sufficient size to hold your potatoes without crowding them. A glass or metal pan is fine, as long as it is well heated beforehand. This will help to prevent the potatoes from sticking to the pan.

After parboiling, drain the potatoes and let them stand for 5 minutes. Then toss the potatoes with the lemon juice.

Toss together so that the potatoes absorb the lemon juice.

Add the salt, pepper, herbs, garlic cloves and olive oil.

Transfer the seasoned potatoes, garlic and oil to the hot baking pan. These should sizzle as they hit the pan; a good indication that they will not stick. Roast the potatoes for about 60-75 minutes or until they are nicely golden brown all over, turning them every 20 minutes or so. After the first 10 minutes, give the pan a shake to make sure the potatoes are not stuck to it. The roasted garlic may have to be removed before the potatoes are finished as it generally cooks faster.

Green Beans with Rays of Sunshine

1 pound fresh or frozen green beans
1 yellow bell pepper, seeded and cored
1/2 tablespoon extra-virgin olive oil
1/4 cup minced onion
1/2 teaspoon dried dill
1/2 teaspoon kosher salt
1/8 teaspoon pepper

Steam green beans 20-22 minutes or until tender crisp (you may also boil in a large saucepan 8-10 minutes). While green beans are cooking, shred yellow pepper in a food processor (use shredder attachment) or by hand. Drain any liquid, and set aside.

When green beans are done cooking, heat olive oil in a large skillet over medium heat. Add onions and yellow pepper. Cook until onions are soft and translucent. Add green beans, dill, salt, and pepper. Stir well, and serve immediately.

Yield: 6 servings (serving size: about 1/2 cup)

Cinnamon-Raisin Carrot Salad

2 cups shredded carrots, peeled
1 cup shredded red cabbage
1 apple, cored, unpeeled, cut into 1-inch matchsticks (about 1 ½ cups)
½ cup raisins
¼ cup chopped pecans
2 tablespoons raw sunflower seed kernels

Dressing:
1/3 cup unsweetened apple juice
1 teaspoon cinnamon

Mix carrots, cabbage, apple, raisins, pecans, and sunflower seeds kernels in a large bowl. In a smaller bowl, add apple juice and cinnamon. Use a whisk to combine, and pour over carrot mixture. Stir well to coat. Place in refrigerator 1-2 hours or until cool. Serve chilled.

Yield: 10 servings (serving size: ½ cup)

Recipe Notes

Substitute raisins with golden raisins.

Use walnuts instead of pecans.

Taco Salad

1 (14.5-ounce) can corn kernels, drained
1 (15.5-ounce) can pinto beans, un-drained
1/4 teaspoon garlic powder

1/4 teaspoon kosher salt1 tablespoon extra-virgin olive oil
1/2 cup diced onion
1 (15-ounce) can black beans, rinsed and drained
1/2 tablespoon
Taco Seasoning
2 cups torn romaine or iceberg lettuce
Garnishes: Avocado slices, chopped green onions, sliced olives, and/or diced tomatoes

Preheat oven to 425 degrees. Spread corn kernels out in one layer on a lightly oiled 11 x 17-inch baking sheet. Bake for 20-25 minutes, or until corn is browned and slightly crunchy.

While corn is roasting, place pinto beans in a small saucepan over medium heat. Add garlic powder and salt. Cook 10 minutes, stirring occasionally. Using a fork or potato masher, mash beans until they are the consistency of refried beans. Lower heat, and continue to cook until some of the liquid has evaporated and beans have thickened, about 10 minutes more. Stir frequently to avoid scalding beans on the bottom of the pan.

Heat olive oil over medium heat, and add onions. Cook until onions are soft and translucent. Add black beans, corn, and taco seasoning. Stir well to coat. Reduce heat to low, and keep warm until pinto beans are done. To serve, place about 1/2 cup lettuce on each plate, and top with 1/4 cup pinto beans and a heaping 1/2 cup of black bean and corn mixture. Add desired toppings to salad.

Yield: 4 servings (serving size: about 1 1/2 cups)

Taco Seasoning

2 tablespoons chili powder
1 tablespoon cumin
1 teaspoon garlic powder
1 teaspoon paprika
1 teaspoon onion powder
½ teaspoon oregano
1/8 teaspoon cayenne pepper

Mix all ingredients together and store in an airtight container.

Yield: 48 servings (serving size: ¼ teaspoon)

Easy Chili

Ingredients

½ of a yellow onion, chopped

1 Tbsp. olive oil

2 Tbsp. chili powder

1 tsp. cumin powder

¼ tsp. cayenne pepper

1 can red kidney beans, drained and rinsed

1 can black beans, drained and rinsed

1 can chickpeas, drained and rinsed

1 can organic no salt added diced tomatoes

4 c. vegetable broth

another cup of vegetable broth

Instructions

In a large pot, sauté the onion in the olive oil until translucent (2-3 minutes). Mix the seasonings into the onion and cook for seconds until fragrant. Add the remainder of the ingredients and bring to a boil.

Turn the heat to medium to medium/high heat and simmer uncovered until the liquid begins to evaporate (which allows the flavors to heighten when you do this). This will take about 20 minutes or longer, stirring continuously. Turn off heat once the chili has thickened up and most of the liquid is absorbed

Chili Fries

Ingredients

½ recipe of Easy Chili (See Above)

1 large russet potato, rinsed and scrubbed

1-2 Tbsp. olive oil

Raw Sour Cream:

¼ c. cashews

2 Tbsp. water

juice from 1 lemon wedge

Garnish with:

chopped tomatoes

sliced scallions (or red onion)

freshly sliced jalapenos (optional)

Instructions

Preheat the oven to 425 degrees.

Cut potato into long, uniform slices. I like my fries on the thinner side but it's up to you how thick you cut them. Just make sure they are evenly cut because this will allow them to bake at the same rate and will decrease your chances of having some very burnt fries and some under-cooked ones.

Place cut potato slices into a big bowl. Sprinkle the oil and salt over the potatoes and toss until each piece is coated. Place on a baking sheet that has been lined with parchment paper or foil and bake for 20-25 minutes. Take a spatula and flip over after the first 12 minutes. Depending how well you like your fries (I like my crispy!) you will need to keep checking on your taters and add or subtract minutes on your cooking time

Roasted Fingerling Potatoes with Asparagus and Green Beans

Ingredients

12 fingerling potatoes Handful of asparagus spears, woody ends trimmed Handful of green beans, ends trimmed 1-2 tbsp olive oil

Sea salt and fresh cracked pepper, to taste

Directions

Preheat the oven to 400 degrees. Par-cook the fingerling potatoes for 5-6 minutes in a large pot of boiling water. Remove from water and let cool. Line a baking sheet with tin foil for easier clean up then spray with cooking spray. Slice the potatoes into half, lengthwise and put on the baking sheet, drizzle with half of the olive oil and season with salt and pepper to taste. Bake for 10-15 minutes or until golden brown. While the potatoes are cooking, toss the asparagus and green beans with remaining olive oil and season with salt and pepper to taste. Remove the potatoes from oven and toss the asparagus and green beans on the baking sheet with the potatoes. Return to the oven and cook for an additional 4-5 minutes or until the veggies are tender but still a bit crisp. Enjoy.

Roasted Potato Salad

1 pound B size red potatoes, unpeeled
1/2 pound Brussels sprouts, trimmed & halved
1 cup trimmed fresh green beans, cut into 1″ pieces
1 1/2 tablespoon extra-virgin olive oil, divided
1/2 teaspoon tarragon
1/2 teaspoon kosher salt
1/8 teaspoon pepper
1/4 cup chopped red onions
1/4 cup finely chopped pecans or walnuts
2 cups chopped romaine lettuce

Scrub potatoes well. Place in a large saucepan, and cover with water. Heat to boiling. Reduce heat slightly to a soft rolling boil, and cook 15 minutes. Drain, and allow to cool slightly.

Preheat oven to 425 degrees. Cut potatoes into quarters, and put in a large bowl, along with Brussels sprouts and green beans. Add 1 tablespoon olive oil, tarragon, salt, and pepper. Stir well to coat. Place vegetables on a baking sheet. Bake 10 minutes, and flip. Cook another 10 minutes, or until vegetables are slightly blackened. Place in a large bowl, and set aside.

Heat 1/2 tablespoon olive oil in skillet over medium heat. Add onions and pecans, and cook until onions are soft and translucent. Mix in with potatoes and vegetables. To serve, place ½ cup lettuce on each plate, and top with roasted potato-vegetable mixture. Drizzle a little olive oil over each serving, if desired.

Yield: 4 servings (serving size: about 1 cup)

Butternut Squash & Broccoli Salad

1 -1 ½ pounds butternut squash
3 cups broccoli florets, cut into pieces
1/2 cup canned black beans, rinsed & drained
1 ½ tablespoons extra-virgin olive oil
1/4 teaspoon dried basil
1/4 teaspoon garlic powder
1/8 teaspoon thyme
2 tablespoons chopped fresh parsley
2 tablespoons chopped walnuts
2 tablespoons pumpkin seeds, toasted

Trim ends of squash, and use a vegetable peeler to remove outer layer. Cut squash in half lengthwise, and scoop out pulp and seeds. Slice squash into strips, and cut into 1-inch cubes (should yield about 3 cups).

Lightly steam butternut squash and broccoli until tender crisp (butternut squash takes about 15-18 minutes and broccoli about 10-12 minutes). Place in a large bowl, and add beans. In a separate smaller bowl, whisk oil, basil, garlic powder, and thyme together. Pour over vegetables and beans, and stir to coat. Mix in parsley, walnuts, and pumpkin seeds. Serve warm, or let sit at room temperature for 10-15 minutes. Makes about 5 cups.

Recipe Notes

Subsitute cooked carrots for the butternut squash.

Use as a topping for a lettuce salad.

This dish is best served warm, but it can also be eaten cold, straight out of the refrigerator.

Sesame-Stir Fry Vegetable Grande Grains Pilaf

Ingredients

3 Tablespoons Olive Oil, Divided

1 cup Whole Grains Blend, Like Grande Whole Grains

2-½ cups Vegetable Broth

1 clove Garlic, Minced

½ cups Onions, Chopped

1 cup Chopped Mushrooms, Babyportabellas Or White

8 ounces, weight Sliced Water Chestnuts

½ cups Orange Juice

1 Tablespoon Toasted Sesame Oil

12 ounces, weight Stir Fry Vegetable Mix

¼ cups Toasted Sliced Almonds

Preparation

In a large sauce pan add 1 tablespoon olive oil and the grain blend; stir to coat. Cook over medium-high heat 2 minutes, then stir in vegetable broth and bring to a boil. Lower heat to simmer and cover, cook 1 hour our until liquid is absorbed.

About 10 minutes before grains are done, add the remaining 2 tablespoons olive oil to a large skillet over medium-high heat. Add garlic, onion, mushrooms and water chestnuts. Cook until onions are softened, about 5 minutes.

Add orange juice, sesame oil and soy sauce. Lower heat to simmer. Stir in stir fry vegetables and grain blend. Cook 2 minutes, stirring until thoroughly mixed. Garnish with sliced almonds.

Pumpkin Black Bean Soup

1 tablespoon extra-virgin olive oil
1 cup chopped onions
2 cloves garlic, minced
4 cups water or Vegetable both
3 (15.5-ounce) cans black beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes
1 (15-ounce) can pumpkin
1 1/2 teaspoon cumin
1 1/2 teaspoon kosher salt
1/8 teaspoon
Spicy Pumpkin Seeds, optional

Heat olive oil in skillet, and add onions. Cook until translucent. Stir in garlic, and cook about one minute. Transfer to a large saucepan. Add water, 1 can black beans, pumpkin, cumin, salt, and pepper. Put tomatoes and the other cans of beans into food processor or blender until smooth. Add to soup mixture, and heat to boiling. Reduce heat, and simmer 30 minutes. Sprinkle Spicy Pumpkin Seeds on top of each serving.

Yield: 8 servings (serving size: about 1 cup)

Recipe Notes

For a chunkier soup, only add 1 can black beans to food processor and keep tomatoes diced.

Taco Seasoning in place of cumin.

Vegetable Bean Soup

1 tablespoon extra-virgin olive oil
½ cup chopped onion
½ cup chopped carrots
½ cup chopped celery
1 clove garlic, minced
6 cups water
1 (8-ounce) can tomato sauce
1 (14.5-ounce) can light red kidney beans, rinsed and drained
1 (15-ounce) can black-eyed peas, rinsed and drained
1 (14.5-ounce) can French-style green beans, drained
1 cup chopped yellow summer squash, unpeeled
½ tablespoon chili powder
1 bay leaf
1 teaspoon kosher salt
1/8 teaspoon pepper
2 tablespoons chopped fresh parsley

Heat olive oil over medium heat in a large saucepan. Add onions, carrots, and celery. Cook until vegetables are softened. Add garlic, and cook for 1 minute, stirring constantly so garlic doesn’t burn. Pour in water and all remaining ingredients. Bring to a boil, and then lower heat. Simmer, uncovered, 30 minutes. Discard bay leaf and stir in parsley before serving.

Yield: 8 servings (serving size: about 1 ¼ cups)

Recipe Notes

Use 2 cups chopped fresh haricots vert beans instead of canned green beans. Haricot vert beans resemble regular green beans. However, they are a bit more slender and long , and they are also stringless (a nice benefit!). When lightly cooked, haricot verts are tender, crispy, and very tasty, with a hint of sweetness.

Tomato Basil Soup

1/2 tablespoon extra-virgin olive oil
1/2 cup chopped onions
3 (14.5-ounce) cans diced tomatoes
1/2 cup water
1 clove garlic, minced
1 ½ teaspoon dried basil
1 teaspoon kosher salt
1/8 teaspoon pepper
Toasted pumpkin seeds, optional
Toasted sunflower seeds, optional

Heat olive oil over medium heat in a large skillet. Add onions, and cook until soft and translucent. Add tomatoes, water, garlic, basil, salt, and pepper. Cook 20 minutes. Place mixture in a food processor or blender, and purée until desired consistency is reached. Return to skillet, and cook 5-10 more minutes. Sprinkle pumpkin and/or sunflower seeds on top, if desired.

Yield: 4 servings (serving size: 1 1/4 cups)

Recipe Notes

Use leeks (white and light green parts only) instead of onions.

Chunky Potato Soup

1 tablespoon extra-virgin olive oil
1/2 cup chopped onion
1 cup chopped carrots
1 cup sliced celery
2 cloves garlic, minced
4 cups water or vegetable broth
3 large russet potatoes, peeled and cubed (about 5 cups)
1 bay leaf
1 teaspoon kosher salt
1/2 teaspoon thyme
1/8 teaspoon pepper
1/2 cup almond, rice, or soy milk
2 tablespoons chopped fresh parsley or 1 teaspoon dried parsley

Heat olive oil in saucepan over medium heat. Cook onions, carrots, and celery until vegetables are softened. Stir in garlic, and cook for another minute, stirring constantly so garlic doesn’t burn.

Add broth, potatoes, bay leaf, salt, thyme, and pepper. Bring to a boil. Simmer, covered, for 30 minutes or until potatoes are soft. Discard bay leaf. Add half of potato mixture to a food processor or blender, and process until smooth. Return to saucepan. Stir in almond milk, and parsley. Cook until heated through, and serve.

Yield: 6 servings (serving size: about 1 cup)

STIR FRY VEGETABLES WITH BROWN RICE

Ingredients

1 tablespoon sesame oil

3 green onions, finely chopped

3 tablespoons fresh ginger, minced

4 cups fresh broccoli, chopped

½ pound fresh green beans, chopped

2 carrots, peeled and sliced on diagonal

2 cloves garlic, minced

4 cups greens, chopped (kale, bok choy, spinach, collards, etc)

1 can sliced water chestnuts, drained

3 cups cooked brown rice

1 ½ cups peas (if frozen run under water to thaw)

½ cup toasted sliced almonds

Directions

1. Heat a deep skillet or wok over medium heat for about 1 minute. Add oil and heat for 1 minute.

2. Add green onions and ginger. Sauté for 5 minutes.

3. Add broccoli, green beans, carrots, and garlic. Stir fry for 8-10 minutes.

4. Add greens and toss for about 2 minutes or until greens are wilted.

5. Stir in water chestnuts, brown rice, peas and almonds.

6. Serve as complete meal

Tip: Serve this dish as a complete main dish along with a side of sliced fruit such as oranges, pineapple or mango. This is also a great recipe to double and then use the leftovers for lunch. Merely heat in the microwave or eat at room temperature.

Cajun Red Beans and Rice

½ tablespoon extra-virgin olive oil
½ cup chopped green pepper
½ cup chopped red onion
½ cup sliced celery
¼ cup water
2 teaspoons Creole Seasoning (see recipe below)
1 (15.5-ounce) can red kidney beans, rinsed and drained
2 cups cooked brown rice

Heat olive oil in a large, deep skillet over medium heat. Add green peppers, onions, and celery. Cook until vegetables are softened, about 3-5 minutes. Add water and Creole Seasoning. Stir well. Mix in kidney beans and rice. Lower heat and cook another 5 minutes or until heated through.

Yield: 8 servings (serving size: ½ cup)

Recipe Notes

Serve with sliced avocado and/or sliced green onions.

Add 1 (14.5-ounce) can diced tomatoes.

Stovetop directions using dry rice: Sauté vegetables as directed. While vegetables are cooking, bring 2 cups water to a boil. Lower heat, and add vegetables, 1 cup uncooked brown rice, and beans. Cover, and simmer about 45 minutes, or until rice is light and fluffy.

Creole Seasoning

2 tablespoons paprika
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon kosher salt
½ teaspoon pepper
½ teaspoon thyme
½ teaspoon dried basil
½ teaspoon dried oregano
½ teaspoon cayenne pepper

Mix all ingredients in a small glass jar. Cover, and store until ready to use.

Yield: 12 servings (serving size: about 1 teaspoon)


Snack Recipes

 

Spinach-Artichoke Dip

8 oz firm, tofu drained

1 C. chopped canned artichoke, drained reserve

2 Tbsp. canned juice

1/2 (10 oz) packaged frozen chopped spinach, thawed, squeezed dry

1 tsp. dried basil

1 tsp. sea salt

1/8 tsp. pepper

2 tsp. extra-virgin olive oil

1/4 C. diced onion 

2 cloves garlic, minced

Preheat oven to 375 degrees. Place tofu, artichokes, artichoke juice, and spinach in a food processor or blender. Process until smooth. Transfer mixture to a medium bowl. Stir in basil, salt, and pepper, set aside.

Heat oil in small skillet. Cook onions and garlic until onions are translucent. Remove from heat, and stir into spinach-artichoke mixture. Place in a 3 cup glass or ceramic baking dish that has been rubbed with olive oil. Bake 20 mins or until edges start to brown. Serve warm.

Recipe Notes:

* Serve with tortilla chips (see pg 36).

* Stir into cooked brown rice to make a casserole.

* Use as a spread for whole grain tortillas.

* Works great as a sauce for flatbread pizza with macadamia nut cheese (see pg 28). 

 

 

Cinnamon Baked Apples

2 C. thinly sliced apples, unpeeled (about 2 cups) 

1 C. unsweetened apple juice

1/4 tsp. cinnamon

Preheat oven to 350 degrees. Place sliced apples in a 8 x 8 baking dish. Whisk apple juice and cinnamon, pour over apples. Bake 15 mins, stir and bake another 15 mins. Serve warm.  

Recipe Notes:

* Serve with oatmeal or cooked brown rice.

*  Pour over baked oatmeal (page 11).

* Sprinkle unsweetened coconut flakes and/or chopped pecans on top.

* Add sliced bananas, raisins, and shopped nuts.

* Substitute pears for the apples.   

 

date honey.jpg

Date Honey

1 C. pitted dates (about 6 - 8 Medjool or 18 - 20 Deglet Noor)

1 C. water

1/2 tsp. cinnamon

Pour dates and water into small saucepan, making sure dates are completely covered. If necessary add more water. Bring to a boil over high heat. Reduce heat to low and simmer. 45 - 60 mins or until dates are very soft and broken down. Remove from heat and allow to cool slightly for 15 mins. Pour mixture into a blender or food processor, puree until smooth. Sprinkle in cinnamon and stir well. Store in sealed container in refrigerator.

Recipe Notes:

* Serve with sliced apples, pears, and/or bananas.

* Can be used in/on fruit pizza, pineapple citrus muffins, and snicker doodle smoothie, and strawberry-banana smoothie.

* Spread on top of a slice of baked oatmeal. 

Cinnamon Roasted Almonds

2 C. whole almonds

1/2 Tbsp. extra-virgin olive oil

1/2 Tsp. cinnamon

1/4 Tsp. sea salt

Preheat oven to 250 degrees. Lightly rub 11 x 17 sheet pan with olive oil and set aside. Put almonds in a large bowl, add olive oil and stir. Sprinkle in cinnamon and sea salt and toss to coat.

Spread almonds evenly on baking sheet. Bake 1 hour stirring occasionally. Cool and serve, or store in an airtight container.

Recipe Notes:

* Chop almonds and serve with oatmeal.

* Sprinkle on top of chopped apples or sliced bananas.

Oatmeal Raisin Cookies 

1 C. old-fashioned rolled oats (not quick oats)

1 C. almond flour or oat flour (see recipe notes)

1 C. creamy cashew butter, almond butter, or peanut butter.

1/2 C. unsweetened applesauce

1/3 C. date honey (see pg 32)

1/2 C. raisins

2 Tbsp. chopped walnuts (whatever nut you prefer)

1 tsp. cinnamon

Preheat oven to 350 degrees. Mix oats, almond flour, cashew butter, applesauce, and date honey in a large bowl combined ingredients. Add raisins, walnuts, and cinnamon, stir well.

Place spoonful of mix two inches apart on cookie sheet. Flatten and shape into circles. Bake 10 - 12 mins.

Recipe Notes:

* Make your own oat flour by placing old-fashioned rolled oats in a food processor or blended. Process until fine (will yield about 3/4 cup of ground oats).

* Increase the applesauce to 1 cup if you don't use date honey.

* Instead of using 1 cup almond flour, use 1/2 cup old-fashioned rolled oats, and 1/2 cup almond or oat flour.

 

Trail Mix

1 C. whole raw almonds or cinnamon roasted almonds (see page 33)

1 C. cashew halves and pieces

1 C. walnut halves and pieces

1/2 C. golden raisins

1/2 C. raisins

1/4 C raw sunflower seeds

1/4 C. raw pumpkin seeds (pepitas)

Mix all ingredients together and store in an airtight container for 2 weeks at room temperature or 1 month in refrigerator.

Recipe Notes

* Use as a topping for fresh fruit.

* Serve with almond milk for quick breakfast dish.

* Other dried fruit options are apricots, bananas, blueberries, dates, or figs.

* Other nut options are brazil nuts, macadamia nuts, or pecans.

* Add unsweetened coconut Flakes.

 

 

Tortilla Chips

1 C. yellow cornmeal

1/2 C. warm water

1/2 Tbsp. lime juice fresh

1/2 tsp. sea salt

1/8 tsp. pepper

Combine all ingredients in a bowl. Stir mixture until dough forms a ball and holds together. This will be a wet dough. Add a little water if necessary, a tablespoon or two at a times. Cover bowl with plastic wrap and let dough rest at room temperature for 30 mins.

Preheat oven to 400 degrees. Using your hands, press dough out onto an ungreased 11 x 17 inch baking sheet, making it as thin as possible. Use a knife to cut chips into 2 inch squares. Bake 20 minutes, or until slightly browned and crispy.

Recipe Notes:

* Serve with black bean dip, hummus, smoking pit salsa, or your dip of choice.

* Break chips into smaller pieces to garnish a bowl of soup.

* Add taco seasoning or chili powder to make spicy tortilla chips.

   

Taco Seasoning

2 Tbsp. chili powder

1 Tbsp. cumin

1 tsp. garlic powder

1 tsp. paprika

1 tsp. onion powder

1/2 tsp. oregano

1/8 tsp. cayenne pepper

Mix all ingredients together and store in airtight container.

Recipe Notes:

* Adjust ingredients to the amount you prefer.

* Add chipotle chili pepper season for a smokey flavor.

 

Cucumber Snack

Cucumber

Olive Oil

Lemon Juice

Cayenne Pepper

Slice cucumber add olive oil, and lemon juice to a bowl. Making sure mixture covers cucumber, allow to marinade for at least 30 minutes. Sprinkle Cayenne Pepper and enjoy.

Peanut Butter Banana, Strawberry, Rice Cake

1 all natural rice cake

1 banana

1 strawberry

1 tsp All natural peanut butter

Spread peanut butter on rice cake, chop banana and strawberry and layer on rice cake.

Strawberry-Banana Soft Serve

Ingredients

3 ripe bananas, cut into two-inch pieces and frozen at least overnight

1 cup frozen strawberries

¼ cup almond milk

½ tsp almond extract (optional, substitute vanilla if you don't have almond)

Instructions

Combine strawberries, almond milk, and extract (if using) in a blender or the bowl of a food processor. Blend until completely smooth, scraping down the sides if necessary.

Add bananas and blend until consistency is smooth and creamy, like soft serve - about 4-5 minutes.

Serve immediately or freeze for 30 minutes for a more solid texture

Healthy Mixed Berry Cobbler

Ingredients

3 cups Mixed Berries Or Any Fruit, Fresh Or Frozen

¼ cups Plus 1 Tablespoon Whole Wheat Flour

½ cups Date Syrup

½ cups Rolled Oats

¼ cups Chopped Walnuts

1 teaspoon Cinnamon

½ teaspoons Ginger

¼ teaspoons Nutmeg

1 teaspoon Olive Oil

Preparation

Preheat oven to 350°F.

Spray an 8″ x 8″ baking pan with cooking spray and set aside. In a large bowl, toss fruit and 1 tablespoon flour together. Add 1/4 cup honey (reserve the remaining 1/4 cup of honey for topping) and use your fingers to thoroughly combine ingredients. If using frozen berries, the honey may cause them to bunch together, so you’ll have to pick them apart by hand. Pour fruit mixture into the baking pan.

In a medium bowl, mix remaining flour, oats, walnuts, cinnamon, ginger and nutmeg until combined. Add remaining honey and canola oil. Use your fingers to thoroughly combine the ingredients. Sprinkle the flour and oat mixture evenly over the fruit.

Bake for 40 to 45 minutes until fruit is bubbly and the topping is browned and crisp. Let cool for 20 minutes.

 

RAW DATE SYRUP

8-9 medjool dates
1 1/4 cups filtered water, plus more for soaking dates
1 1/2 tsp lemon juice

Place the dates in a small bowl; cover with warm water and let sit for 30 minutes. Once the dates have soaked, drain the water then add the dates, filtered water, and lemon juice to the container of a high speed blender, such as a Vitamix. Blend for 45-60 seconds, or until smooth. Transfer to an air tight container and store in the refrigerator for up to two weeks.

Coconut Fig Bars

1/2 cup coconut flour
1/2 cup old-fashioned rolled oats
1 cup unsweetened applesauce
1/4 cup Date Honey
1 cup chopped dried figs
2 tablespoons chopped pecans
1 tablespoon flaxseed meal (optional)
1 tablespoon unsweetened shredded coconut
1/2 teaspoon cinnamon

Preheat oven to 350 degrees. In a large bowl, mix coconut flour, oats, applesauce, and Date Honey until well combined. Stir in figs, pecans, flaxseed meal (optional), coconut, and cinnamon.

Lightly rub an 8 by 8-inch baking dish with olive oil and press mixture into dish. Bake 15 minutes or until top is lightly browned. Cool 10 minutes at room temperature and serve.

Yield: 12 servings (serving size: 1 bar)

Recipe Notes

Substitute almond flour, oat flour, or whole wheat flour for coconut flour. Increase shredded coconut to 1/4 cup to maintain the coconut flavor

Broiled Pineapple Slices

6 fresh or canned pineapple slices
1 tablespoon Date Honey
1 tablespoon fresh lime juice
1 tablespoon unsweetened coconut flakes

Turn oven to broil setting. Place pineapple slices on a broiler pan lined with foil or an 11 x 17-inch baking sheet rubbed with olive oil. Mix Date Honey and lime juice in a small bowl. Spread on top side of pineapple. Place 3-4 inches below broiler for about 8 minutes. Remove from oven and sprinkle each slice with ½ teaspoon coconut flakes. Broil for 2 minutes and serve.

Yield: 6 servings (serving size: 1 slice)

Recipe Notes

Cut slices into chunks and mix in with oatmeal.

Omit the coconut flakes and just spread Date Honey and lime juice on top.

Banana Stacks

2 large ripe bananas
¼ cup all-natural peanut butter

Peel bananas, and cut into ¼ to ½-inch slices (about 12 per banana). Spread about 1 teaspoon peanut butter on half of the slices. Top with the remaining slices.

Yield: 4 servings (serving size: about 4 stacks)

Recipe Notes

Great for an after school snack for your children.

Add a layer of Date Honey to each stack.

Sprinkle each stack with cinnamon.

Add chopped dates or raisins to tops of stacks.

Put in freezer until firm (3-4 hours) for a cool treat!

Banana Cream Pie

Crust:
1 recipe Date-Walnut Spread  

Filling:
6 ounces firm or extra-firm tofu, drained
2 ripe bananas, peeled and sliced (about 2 cups)
½ cup unsweetened almond milk
¼ cup
Date Honey
1 tablespoon lemon juice

Topping:
1 ripe banana, sliced into 1/2-inch rounds (about 1 cup)
1 tablespoon lemon juice
2 tablespoons finely chopped walnuts
1 tablespoon unsweetened coconut flakes

Prepare Date-Walnut Spread according to recipe directions.

Preheat oven to 350 degrees. Lightly coat bottom and sides of a 9-inch pie plate. Using a spatula, press Date-Walnut Spread into pie plate, pressing dough ¾ of the way up sides (spread will be gooey). Bake 20-25 minutes, or until edges are golden brown. Cool 20 minutes on a wire rack.

While crust is baking, add filling ingredients to a food processor or blender. Process about 30 seconds or until smooth. Pour filling into pie crust. Refrigerate at least four hours or until chilled (overnight is best).

To serve, place banana slices in a bowl, and pour in lemon juice. Coat bananas well, and drain (keeps them from turning brown). Spread banana slices on top of pie in a circular pattern, and sprinkle with walnuts and coconut flakes.

Yield: 8 servings (serving size: 1 slice)

Recipe Notes

 

          Add another banana and place slices on top of cooked, cooled crust. Pour pie filling over slices.

  • Place in freezer for about 2 hours to make a frozen treat.
  • Save reserved date soaking water from Date-Walnut Spread recipe and substitute it for the almond milk

Date-Walnut Spread

2 cups Medjool dates, pitted
1 1/2 cups walnuts

Put dates in a glass bowl, and cover with water. Soak uncovered at room temperature for 2-3 hours. Drain. Use your hands to press out any excess liquid remaining in dates. Place walnuts in a food processor or blender for about 15 seconds. Add dates, and process another 15 seconds or until smooth (less time if you prefer a nutty texture). Serve at room temperature or place in refrigerator until chilled.

Yield: 24 servings (serving size: 1 tablespoon)

Recipe Notes

  • Serve with apples, bananas, and/or pears.
  • Stir into oatmeal.
  • Spread on top of Sesame Seed Rice Crackers.
  • Mix in unsweetened coconut flakes

Pumpkin Spice Bars

1 cup cooked sugar pumpkin*
1 cup almond meal
½ cup sliced banana (about 1/2 large banana)
¼ cup
Date Honey
1 tablespoon flaxseed meal
1 teaspoon pumpkin pie spice
¼ cup finely chopped walnuts

Preheat oven to 350 degrees. Place pumpkin, almond meal, banana, Date Honey, flaxseed meal, and pumpkin pie spice in a food processor or blender. Purée until smooth. Stir in walnuts, and pour into an 8 x 4 x 2 1/2-inch bread loaf pan (small size). Use a spatula to smooth mixture into an even layer. Bake 45-50 minutes. Remove from oven, and let cool for about 5 minutes. Cut the loaf vertically down the middle, and then horizontally to make 16 bars (2 x 1-inch each).

To bake a sugar pumpkin: Preheat oven to 375°F. Remove stem from pumpkin, and cut pumpkin in half. Scoop out pulp and seeds. Discard (or set aside if you want to keep the pumpkin seeds). Using a basting brush, rub olive oil across surface of pumpkin (use about ½ tablespoon total).

Place halves on a baking sheet, cut sides up. Bake about 1 hour, or until pumpkin is tender when pierced with a fork. Remove from oven, and let sit on baking sheet until cool enough to handle, about 10-15 minutes.

Yield:  8 servings (serving size = about 2 bars)

Recipe Notes

  • If you don’t have a food processor or blender, you can mix the ingredients by hand. Just make sure the pumpkin and banana are well mashed.
  • You can also use an 8 x 8-inch pan. However, your bars will not be as thick, and the baking time will be 30-35 minutes.
  • Substitute pecans for the walnuts.
  • Add raisins or chopped dates.

Confetti Hummus

1 (15-ounce) can chickpeas, rinsed and drained

½ cup chopped canned artichokes, drained

½ cup chopped jarred roasted red bell peppers, drained

¼ cup tahini

¼ cup water

2 tablespoons extra-virgin olive oil

2 tablespoons fresh lemon juice

2 cloves garlic, minced

¼ cup fresh parsley, packed

½ teaspoon salt

¼ teaspoon ground cumin

Place all ingredients in a food processor or blender. Process, scraping sides of bowl often, until mixture is a smooth paste. Refrigerate or serve immediately.
Yield: 10 servings (serving size: about ¼ cup)

Peach Salsa

1 cup chopped fresh or frozen peaches
1 (4-ounce) can chopped green chiles
2 tablespoons finely red onion
2 tablespoons fresh lime juice
1 tablespoon chopped fresh cilantro or parsley
1/8 teaspoon sea salt

Mix ingredients in a medium-sized bowl, and stir well. Refrigerate for about 2 hours or until chilled. Serve.

Yield: 6 servings (serving size: about 1/4 cup)

Recipe Notes

  • Substitute ½ teaspoon dried cilantro or parsley for fresh.

Salsa

3-4 large tomatoes, quartered or 1 (14.5-ounce) can diced tomatoes
1 (10-ounce) can diced tomatoes and green chiles
1/2 cup chopped green bell peppers
1/2 cup chopped red bell peppers
1/2 cup chopped red onions
1 serrano pepper, seeded and chopped
1/4 cup packed fresh parsley
2-3 cloves garlic, minced
1 tablespoon lime juice
1/2 teaspoon salt
1/4 teaspoon cumin

Add ingredients to a food processor or blender until desired consistency is reached. Chill at least 1 hour to let flavors blend.

Yield: 12 servings (serving size: about 1/4 cup)