The purpose of this booklet is to hopefully help make your ... · The purpose of this booklet is to hopefully help make your fasting experience an easier one. With information regarding

The purpose of this booklet is to hopefully help make your fasting

experience an easier one. With information regarding what is

permissible, what to avoid and recipes to help get you started,

prayerfully the journey will be a pleasant one. However I can be

of assistance to you during this time, please DO NOT hesitate to

reach out to me and let me know how I can help. If I don’t know

the answer at that time, I will definitely find the answer and get

back to you as soon as possible. I look forward to a healthy and

prosperous 2017 both physically and spiritually as we work

towards being Fit4theKingdom!

Minister LaQuintte Ruth

ENMC Health and Wellness

Daniel Fast Food List

FRUITS (fresh or frozen):

Apples Tangerines

Apricots Watermelon

Avocados

Bananas

Blackberries

Blueberries

Cantaloupe

Cherries

Coconuts

Cranberries

Dates

Figs

Grapefruit

Grapes

Guava

Honeydew melons

Kiwi

Lemons

Limes

Mangoes

Melons

Nectarines

Oranges

Papayas

Peaches

Pears

Pineapples

Plums

Prunes

Raisins

Raspberries

Strawberries

VEGETABLES (fresh or frozen):

Artichokes

Asparagus

Beets

Broccoli

Brussel sprouts

Cabbage

Carrots

Cauliflower

Celery

Collard greens

Corn

Cucumbers

Eggplant

Green beans

Kale

Leeks

Lettuce

Mushrooms

Mustard greens

Okra

Onions

Parsley

Peppers

Potatoes

Radishes

Rutabagas

Scallions

Spinach

Sprouts

Squash

Sweet potatoes

Tomatoes

Turnips

Yams

Zucchini

LEGUMES

Black beans

Black-eyed peas

Kidney beans

Lentils

Mung beans

Pinto beans

Split peas

NUTS & SEEDS

All nuts (raw, unsalted)

Almonds

Cashews

Chia seed

Flaxseed

Pumpkin seeds

Sesame seeds

Sunflower seeds

Walnuts

WHOLE GRAINS

Amaranth

Barley

Brown rice

Millet

Quinoa

Oats

FOODS TO AVOID

Iodized Salt Sweeteners Meat Dairy products Breads, pasta, flour, crackers, cookies Oils Juices Coffee Energy drinks Gum Candy

NOTE: Nutritional supplements are optional – but any taken would

preferably be in line with the ingredients that are listed.

NOTE: Sea salt or pink Himalayan salt may be used to substitute

for Iodized salt BUT ONLY in small amounts.

NOTE: Mints are allowed BUT they must be ALL natural and sugar

free. These can be found at any Health food store (Garden Cove,

Earth Fare, Whole Foods, Ruth’s Nutrition)

THE IMPORTANCE OF WATER WHILE FASTING

Water is MORE vital during a cleanse or a fast. Water enables the

body to handle the stress of fasting or cleansing, eliminate toxins,

avoid headaches and tiredness and reduce cravings.

How much is enough? Experts differ on exactly how much water we need daily, but some of the most common recommendations include: - 8 10-oz glasses per day, - 2 to 3 liters per day, or half of your body weight (pounds) in ounces – e.g. If you weigh 150 pounds, you should drink 75 ounces of water each day (roughly 7-1/2 full glasses)

Water is the key to flushing toxins out of the body – the more water, the better. If you don't enjoy the taste of pure water, infused water is an option.

Juicing and Smoothies

If you desire to juice or make smoothies while on the fast, please do so with caution,

especially when using fruit. Consuming a large amount of fruit can hinder you more so

than help you. Fruits contain sugars know as fructose. Eating or drinking fruits in

excess can lead to a buildup of visceral (abdominal) fat which has been linked to Type 2

Diabetes. The more sugar you eat the more fat you store.

Choose fruits and vegetables that have an average to low Glycemic Index. The

Glycemic Index is a number associated with a particular type of food that indicates the

food's effect on a person's blood glucose (also called blood sugar) level.

Fruit Glycemic Index List (Most common used to juice or for smoothies)

Cherries 22

Grapefruit 25

Prunes 29

Apple 38

Pear 38

Plum 39

Strawberries 40

Orange, Navel 42

Peach 42

Grapes 46

Mango 51

Banana 52

Papaya 56

Kiwi 58

Cantaloupe 65

Pineapple 66

Watermelon 72

Vegetable Glycemic Index List (Most common used to juice)

Red Cabbage 10

Broccoli 15

Celery 15

Cucumber 15

Collard Greens 15

Kale 15

Mustard Greens 15

Turnip Greens 15

Swiss chard 15

Tomato 15

Watercress 15

Zucchini 15

Bok Choy 15

Spinach 15

Arugula 15

Squash (Summer) 32

Radish 32

Carrots 47 (+ or – 16 based on size used)

Beet 63

Daniel Fast Recipes

Cranberry-Orange Spiced Oatmeal

Ingredients 3/4 cup old-fashioned rolled oats 1/2 teaspoon ground cinnamon, or to taste 1/4 cup dried cranberries 1/2 cup frozen blueberries

1/4 teaspoon ground turmeric (optional) 1 pinch ground ginger (optional) 1 cup water 1/4 cup orange juice, or as needed

Directions

1. Place the rolled oats, cinnamon, cranberries, and blueberries in a microwave safe bowl. Add the turmeric and ginger, if desired. Pour in the water, and stir to mix ingredients. Cook on High until water is absorbed, about 2 minutes. Stir in orange juice to desired consistency.

ALL RIGHTS RESERVED © 2016 Allrecipes.com

Green Power Mojito Smoothie

Ingredients

3 cups ice cubes, or as desired 2 cups baby spinach leaves, or to taste 1 (7 ounce) can crushed pineapple 1/2 cup water, or to taste 1 banana, broken into chunks

1 orange, peeled and segmented 10 fresh mint leaves, or more to taste 1 lemon, juiced 1 lime, juiced

Directions

1. Blend ice, spinach, pineapple, water, banana, orange, mint, lemon juice, and lime juice in a blender until smooth.


Ethiopian Cabbage Dish

Ingredients

1/2 cup olive oil 4 carrots, thinly sliced 1 onion, thinly sliced 1 teaspoon sea salt 1/2 teaspoon ground black pepper

1/2 teaspoon ground cumin 1/4 teaspoon ground turmeric 1/2 head cabbage, shredded 5 potatoes, peeled and cut into 1-inch cubes

Directions

1. Heat the olive oil in a skillet over medium heat. Cook the carrots and onion in the hot oil about 5 minutes. Stir in the salt, pepper, cumin, turmeric, and cabbage and cook another 15 to 20 minutes. Add the potatoes; cover. Reduce heat to medium-low and cook until potatoes are soft, 20 to 30 minutes.


Salad Ole

Ingredients

2 cups tomatoes, seeded and chopped 1 cup diced zucchini 1 cup frozen corn kernels 1/3 cup chopped green onions 1 avocado - peeled, pitted and diced

2 tablespoons olive oil 2 tablespoons lemon or lime juice 1/2 teaspoon garlic salt 1/4 teaspoon ground cumin

Directions

1. In a large bowl, combine the tomatoes, zucchini, corn, green onions, and avocado. 2. Whisk together the olive oil, lemon juice, garlic salt, and cumin. Toss gently with the

vegetables. Chill 3-4 hours, and toss before serving.


Roasted Cauliflower Soup

Ingredients

2 heads cauliflower, broken into florets olive oil cooking spray 1/4 cup olive oil 1 large onion, chopped

4 cloves garlic, chopped 6 cups water salt and ground black pepper to taste

Directions

1. Place the cauliflower florets into a large bowl of lightly salted water; allow to stand for 20 minutes. Drain well, and arrange on a sheet of heavy aluminum foil on a baking sheet. Spray the olive oil cooking spray evenly on the cauliflower.

2. Preheat the oven's broiler and set the oven rack about 6 inches from the heat source. 3. Broil the cauliflower until browned, 20 to 30 minutes. 4. Meanwhile, heat olive oil in a large soup pot, and cook the onion until translucent, about

5 minutes; stir in the garlic and roasted cauliflower. Pour in the water, season with salt and black pepper, and simmer until all the vegetables are tender, about 30 minutes. Blend the soup in the pot with an immersion hand blender until creamy and smooth.


Hearty Vegan Slow-Cooker Chili

Ingredients

1 tablespoon olive oil 1 green bell pepper, chopped 1 red bell pepper, chopped 1 yellow bell pepper, chopped 2 onions, chopped 4 cloves garlic, minced 1 (10 ounce) package frozen chopped spinach, thawed and drained 1 cup frozen corn kernels, thawed 1 zucchini, chopped 1 yellow squash, chopped 6 tablespoons chili powder 1 tablespoon ground cumin

1 tablespoon dried oregano 1 tablespoon dried parsley 1/2 teaspoon salt 1/2 teaspoon ground black pepper 2 (14.5 ounce) cans diced tomatoes with juice 1 (15 ounce) can black beans, rinsed and drained 1 (15 ounce) can garbanzo beans, drained 1 (15 ounce) can kidney beans, rinsed and drained 2 (6 ounce) cans tomato paste

1 (8 ounce) can tomato sauce, or more if needed 1 cup vegetable broth, or more if needed

Directions

1. Heat olive oil in a large skillet over medium heat, and cook the green, red, and yellow bell peppers, onions, and garlic until the onions start to brown, 8 to 10 minutes. Place the mixture into a slow cooker. Stir in spinach, corn, zucchini, yellow squash, chili powder, cumin, oregano, parsley, salt, black pepper, tomatoes, black beans, garbanzo beans, kidney beans, and tomato paste until thoroughly mixed. Pour the tomato sauce and vegetable broth over the ingredients.

2. Set the cooker on Low, and cook until all vegetables are tender, 4 to 5 hours. Check seasoning; if chili is too thick, add more tomato sauce and vegetable broth to desired thickness. Cook an additional 1 to 2 hours to blend the flavors.


Lentil-Vegetable Soup Prep Time: 30 Min Cook Time: 30 Min Total Time: 1 Hr.

Serves 8

Ingredients

1 tablespoon extra-virgin olive oil

1 cup chopped zucchini

1 cup fresh or frozen sweet peas

½ cup chopped carrots

½ cup chopped celery

½ cup chopped onion

2 cloves garlic, minced

6 cups water

1 (14.5-ounce) can diced tomatoes, undrained

1 cup dry lentils, rinsed and sorted

1 teaspoon salt

½ teaspoon dried thyme

1/8 teaspoon pepper

Chopped fresh parsley, to taste

Instructions

Heat olive oil in large saucepan over medium heat. Add zucchini, peas, carrots, celery,

onions, and cook until vegetables are softened. Stir in garlic, and cook for 30 seconds,

stirring constantly so garlic doesn’t burn. Pour in water, tomatoes, and lentils. Add

salt, thyme, and pepper, and stir to combine. Heat to boiling, and then reduce heat.

Simmer with lid slightly tilted for about 30 minutes. Sprinkle in parsley before

serving.

Notes: Feel free to substitute vegetables, depending upon your preferences. Other

ideas are green beans, lima beans, parsnips, potatoes, and/or summer squash.

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 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)

Almond Butter Bites

½ cup almond butter ¼ cup raw sunflower seeds ¼ cup raisins ¼ cup chopped almonds 2 tablespoons unsweetened shredded coconut ¼ teaspoon cinnamon Mix all ingredients in a bowl until well combined. Use a 1/2 tablespoon measuring spoon or a large melon ball scoop to form mixture into small balls. Place in an 8 by 8-inch baking dish, and freeze until firm. Serve frozen or just slightly thawed. Yield: 6-8 servings (serving size: 2-3 balls)

STIR FRY VEGETABLES WITH BROWN RICE

Serves 4

Ingredients

1. 1 tablespoon sesame oil

2. 3 green onions, finely chopped

3. 3 tablespoons fresh ginger, minced

4. 4 cups fresh broccoli, chopped

5. ½ pound fresh green beans, chopped

6. 2 carrots, peeled and sliced on diagonal

7. 2 cloves garlic, minced

8. 4 cups greens, chopped (kale, bok choy, spinach, collards, etc.)

9. 1 can sliced water chestnuts, drained

10. 3 cups cooked brown rice

11. 2 tablespoons soy sauce

12. 1 ½ cups peas (if frozen run under water to thaw)

13. ½ cup toasted sliced almonds

Instructions

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

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, soy sauce, peas and almonds.

Bean Curry and Rice

Ingredients

2 tablespoons olive oil

1 large white onion, chopped

1/2 cup dry lentils

2 cloves garlic, minced

3 tablespoons curry powder

1 teaspoon ground cumin

1 pinch cayenne pepper

1 can crushed tomatoes (28 ounce)

1 can garbanzo beans, drained and rinsed (15 ounce)

1 can kidney beans, drained and rinsed (8 ounce)

1/2 cup raisins

8 cups cooked brown rice

salt and pepper to taste

Instructions

1. Prepare the brown rice according to package directions so you have enough for 8

servings.

2. Heat the oil in a large pot over medium heat, and cook the onion until tender.

3. Mix in the lentils and garlic, and season with curry powder, cumin, and cayenne

pepper. Cook and stir 2 minutes.

4. Stir in the tomatoes, garbanzo beans, kidney beans, and raisins. Season with salt

and pepper.

5. Reduce heat to low, and simmer at least 1 hour, stirring occasionally.

For more recipes, search “Daniel Fast recipes” online or if you have access to Pinterest, you will also find thousands of recipes and ideas there.

Documents

The purpose of this booklet is to hopefully help make your ... · The purpose of this booklet is to hopefully help make your fasting experience an easier one. With information regarding