ALL RECIPES PROVIDED IN THIS BOOK ARE DANIEL FAST COMPLIANT. IN addition, for all recipes, the total number of servings is indicated, as well as the nutrition facts per serving. We have also done our best to provide serving size information for recipes. While we were able to be precise with some, others include a degree of variability based on the fact that fluid volume and other factors (such as cooking time) influence the exact portion size for each serving. To closely approximate the actual size of one serving, simply divide the total amount of the prepared recipe by the number of servings indicated. For example, if a recipe produces six servings, each serving size would be one-sixth of the total amount of prepared food.
If a food item is listed as optional in a recipe (or it is included as a separate recipe that should be added to the main recipe; for example, Herbed Crumbs), it is not included as part of the nutrition facts. If you opt to use such items, simply add the relevant nutrient information to what is already provided for the recipe.
If you are not following a traditional Daniel Fast and would like to modify the recipes by adding items such as meat, milk, and cheese, feel free to do so. Many recipes may be enhanced from both a nutritional perspective and a taste perspective with the addition of certain non-plant-based ingredients.
APPLE PIE OATMEAL
Oatmeal is one of the best fiber-rich foods you can eat to help reduce cholesterol. Apple Pie Oatmeal is an excellent healthy alternative to sugary boxed cereals, pastries, or other sweet breakfast foods. The natural sweetness of the fruit and juice make the healthy recipe tasty and enjoyable. Plus, oatmeal will leave you with a sense of fullness throughout the morning.
Makes 4 Servings (serving size: 1 cup) 1 tablespoon sunflower oil
1 apple (sweet variety), peeled (optional), cored, and finely diced
1 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
½ teaspoon salt
1½ cups old-fashioned rolled oats (not instant)
1½ cups apple juice
1½ cups water
½ cup unsweetened plant-based milk (soy, almond, rice, coconut, etc.)
for serving (optional)
Nuts, seeds, fresh fruit, extra cinnamon for serving (optional)
1. In a heavy saucepan over medium heat, add oil, apple, cinnamon, nutmeg, and salt. Cook, stirring frequently, for about 4 minutes.
2. Stir in oats and cook 2 minutes until liquid is absorbed. Increase heat to medium-high, add apple juice and water and bring to a boil.
3. Reduce heat to simmer, cover, and cook for 7 to 10 minutes until oatmeal thickens and apples are soft.
4. Remove from heat, cover, and let stand for 2 minutes.
5. Serve in individual bowls accompanied by chopped nuts, fresh fruit, and plant-based milk (soy, almond, rice, coconut, etc.).
Nutrition (per serving): calories 320; fat 8g (saturated 1g); protein 10g; carbohydrate 54g; sodium 585mg
BAKED APPLE AND PORRIDGE
This recipe conveniently makes applesauce in the apple itself while retaining nutrients from both the skin and the core.
Makes 1 Serving (serving size: 1 stuffed apple)
1 apple, any sweet variety, cored and bottom sliced off so apple stands upright
¼ cup water
1 recipe Porridge Pot, prepared (page 211; add the nutritional information for Porridge Pot to the totals provided)
¼ cup plant-based milk (soy, almond, rice, coconut, etc.) for serving (optional)
Dash of cinnamon for serving (optional)
1. Preheat oven to 350°.
2. Cut off the top quarter of the apple. Using a small knife, carve the interior of the apple to form a bowl (about 2 inches in diameter). Chop the top and remove portion of the apple and set aside.
3. Place apple and water in a small lidded casserole or tightly covered oven-safe bowl. Bake for 20 minutes, or until apple skin just begins to wilt (differing varieties bake at varying times).
4. While the apple is baking, prepare the oatmeal porridge. Stir in the reserved chopped apple.
5. Remove the baked apple from the oven and place in a bowl. Fill the apple with porridge and serve with milk and a sprinkle of cinnamon, to taste.
Nutrition (per serving): calories 100; fat 1g (saturated 0g); protein 0g; carbohydrate 26g; sodium 0mg
BLUEBERRY-APRICOT OATMEAL
This piping hot breakfast meal is rich in flavor, fruity sweetness, and nutrients.
Makes 2 Servings (serving size: 1 cup)
¾ cup old-fashioned rolled oats (not instant)
1 cup water
½ cup apricot nectar (available in the juice section of most grocery stores)
½ banana, sliced
½ cup fresh or frozen blueberries
Unsweetened, plant-based milk (soy, almond, rice, coconut, etc.) or fruit juice for serving (optional)
Nuts or seeds for serving (optional)
1. In a saucepan over medium heat, mix all ingredients; cover and gently simmer 8 to 10 minutes, until oatmeal is tender.
2. Serve in individual bowls accompanied by chopped nuts and plant-based milk or juice.
Nutrition (per serving): calories 335; fat 5g (saturated 1g); protein 11g; carbohydrate 66g; sodium 6mg
GRANOLA MIX
Add your own creative touch and expand this mixture with dried fruits, such as apricots, prunes, or dates. You can also supplement the flavors with additional seeds and nuts, such as pumpkin seeds, hazelnuts, or almonds.
Makes 14 Servings (serving size: ½ cup)
1 cup wheat germ
5 cups old-fashioned rolled oats (not instant)
1 cup unsweetened shredded coconut
½ cup raw sunflower seeds
¼ cup sesame seeds
½ cup walnuts, chopped
8 tablespoons sunflower oil
1 teaspoon vanilla extract
1 cup raisins
¼ cup water
1. Preheat oven to 350°.
2. On a rimmed baking sheet, spread wheat germ in a thin layer and bake 5 to 10 minutes, or until lightly browned. Check and stir frequently for even toasting. Remove from oven.
3. In a large bowl, combine toasted wheat germ, oats, coconut, sunflower seeds, sesame seeds, and walnuts.
4. In a separate bowl, whisk sunflower oil, water, and vanilla to combine. Pour over oat mixture and mix thoroughly.
5. On three large, rimmed baking sheets, spread the granola in even, thin layers, and bake for 25 to 30 minutes, stirring frequently until oats and coconut are crispy and golden.
6. Remove from oven and let cool before transferring to a large bowl. Add raisins and mix to combine.
7. Store in airtight container up to three weeks.
Nutrition (per serving): calories 523; fat 29g (saturated 12g); protein 17g; carbohydrate 55g; sodium 11mg
POTATO-AND-MORE PANCAKES
Vegetable cakes give a hearty start to cold-weather days. Shred and season the vegetables the night before, cover with a paper towel, and store in the refrigerator. Complete remaining steps the following morning.
Makes 6 Servings (serving size: 2–3 pancakes)
1 large carrot, trimmed, peeled, and sliced crosswise into 2 or 3 pieces
1 zucchini, ends trimmed and halved lengthwise
¾ pound russet potatoes (peeled and diced)
3 tablespoons Herbed Crumbs (page 211; add the nutritional information for Herbed Crumbs to the totals provided)
½ teaspoon salt
¼ teaspoon pepper
¼ teaspoon cayenne pepper (optional)
¼ cup water
1 teaspoon olive oil
3 tablespoons brown-rice flour
olive oil cooking spray (or 2 teaspoons olive oil)
1½ cups unsweetened applesauce, warmed, for serving (optional)
1½ cups grated soy cheese for serving (optional)
1. Preheat oven to 400°. Mist a rimmed baking sheet with cooking spray and set aside.
2. Using a food processor (or large-hole box grater), shred carrot, zucchini, and potatoes. Place in large bowl. Add crumbs and seasonings to vegetables and mix thoroughly.
3. In a small bowl, mix ¼ cup water, 1 teaspoon olive oil, and 3 tablespoons flour until smooth and slightly runny (add extra water, 1 teaspoon at a time, if necessary). Add to potato mixture and mix thoroughly.
4. Heat a large skillet misted with cooking spray (or 2 teaspoons olive oil) over medium heat. Scoop 2 heaping tablespoons of potato mixture (per pancake), drop in skillet, and flatten to ¼-inch thick. Cook, turning once, until golden on both sides (about 5 minutes per side). Repeat until all vegetable mixture is used. Transfer pancakes to prepared baking sheet and bake until vegetables soften, about 12 to 14 minutes. Top with applesauce and serve.
Nutrition (per serving): calories 85; fat 1g (saturated 0g); protein 3g; carbohydrate 14g; sodium 205mg