Discovery Church, FASTING

21 Day Discovery Fast Menus

Here you go 21 day fasters….Hope all is going well so far.

Remember to pray for Discovery’s gatherings as well as healing of bodies as well as restoration in relationships.

Kudos to Vicki Twiford for the beta as well as the Daniel Fast Cook book.

This list includes menus for breakfast, snakes and main meals.

Enjoy the difference.





¾ C Oatmeal

1 ½ C Unsweetened Natural Apple Juice

½ Apple chopped


Make oatmeal according to directions replacing water or mile with apple juice.  Add apples and raisins.

Easy Breakfast Fruit Smoothie

Breakfast smoothies are perfect for the Daniel Diet because of the protein in the soy milk. If you are not accustomed to soy milk, fruit smoothies are great for your introduction. Although, the soy milk of today is so near cow’s milk that it’s hard to tell the difference. I am a big fan of Pacific Natural Soy Milk. The difference in the flavor is so minimal that I find it very useable, and this is coming from a gal who used to milk her how cow!

½ cup soy milk or all natural unsweetened juice (we use Simply Juice, Apple)

1 banana

½ cup frozen berries, usweetened

Optional – vegetable based protein powder


1. Place all ingredients in blender and blend until smooth.

Yield: 1 serving

Tip: You can also add silken tofu to boost the protein.  You may also want to add a vegetable based protein powder.


Rice Cakes with Nut Butter (Peanut or Almond)


Sliced Fruit


Nuts or Trail Mix


Fruit Kabobs


Whole Grain Granola with Soy Milk





Broccoli with Carrots

1 small head of broccoli

2 carrots sliced into bite sized pieces

Steam until just tender (do not overcook)

(For ease, buy a frozen carrot and broccoli mix and steam them)


Bundle of Veggies

1 T olive oil or coconut oil

1 T butter

1 garlic clove, chopped

1 green onion, chopped

Italian Seasoning

8 oz. shitake mushrooms, sliced

1 tomato, chopped (large chunks)

1 C sliced zucchini

1/2 t salt

Place ingredients on parchment paper (in the aisle with waxed paper). Season.  Fold paper over beginning at one end and keep folding until you come to the other side.  Seal with a paper clip.  Bake about 20 – 25 minutes at 350 degrees.


Green Beans with Red Peppers

1 LB fresh green beans

1 red pepper, sliced

1 clove of garlic, chopped

Sliced almonds or sesame seeds

1 T olive oil (may need additional)

Salt and pepper

Blanch green beans (boil in water about 5 minutes).  Drain.  Sauté red peppers and garlic in olive oil.  Add green beans. Season.  Top with almonds and/or sesame seeds.

Grilled Zucchini

2 zucchini, sliced 1/4 to 1/2 inch thick lengthwise

Olive oil

1 tomato, chopped

1/4 onion, chopped

2 slices green pepper, chopped

1 garlic clove

Italian Seasoning

Salt and pepper

Slice zucchini and vegetables.  Chop garlic.  Brush zucchini with olive oil and season with salt and pepper.  Sauté in a  pan or grill.  Remove zucchini.  Sauté remaining vegetables with garlic.  Sprinkle with Italian seasoning.  Serve sautéed vegetables over zucchini.


1 Red Pepper

1 Orange Pepper

1 Yellow Squash


Purple Onion (2 slices)


Olive Oil


Cherry Tomatoes

Bay Leaves

Cut peppers, squash and eggplant into long strips.  Thinly slice onion.  Saute vegetables and onion in olive oil and garlic until tender.  Add tomatoes.  Saute about 2 minutes.  Add bay leaves and sauté about 2 more minutes.  Add crushed red pepper for a kick if you want it.

Roasted Vegetable Medley

Yellow Squash



Red Pepper

Orange Pepper

Purple Onion

Cherry Tomatoes\


Olive Oil

Minced Garlic

Cut vegetables into bite size pieces.  Toss with olive oil.  Sprinkle with minced garlic.  Roast at 450 for about 15-20 minutes or until tender.

Skewered Vegetables with Herbs

Cherry Tomatoes


Red onion

Red and green bell peppers

Olive oil

Garlic salt

All purpose herb blend

Kosher salt

Cut vegetable in one inch chunks or slices.  Alternate veggies on skewers.  Brush with olive oil.  Season and grill.

Snap Peas with Carrots

Snap pea and carrot mix from frozen food section

Steam or sauté in olive oil and garlic.

Vegetable Medley

1 yellow zucchini cut to bite size

1 sweet red pepper chopped

1 C sugar snap peas

2 T olive oil

1 medium garlic clove

Italian seasoning or lemon pepper

Cut vegetables any way you like.  Sauté in olive oil.  Add garlic and Italian seasoning.  Sprinkle with sesame seeds.

Portabella Mushroom Caps

Brush with olive oil and garlic.  Saute in a pan.  Top with Ratatouille or roasted vegetable medley.  You can also include brown rice for more substance.


Garlic Potatoes with Red Pepper


2 potatoes

1 red pepper

2 – 3 slices onion

Olive oil

Minced garlic

Cube Potatoes into bite size pieces.  Saute in olive oil and garlic until almost tender.  Add red pepper and onion.  Continue cooking until onions are caramelized and red pepper is tender.

Flat Bread – Top with any vegetable recipe.  Dip in avocado dip, hummus, or corn salsa dip.

Red Rice: (stuffed in Green Peppers)

1 small onion chopped

2 – 3 cloves garlic chopped

1 tsp olive oil

1 C uncooked rice

2 C vegetable stock

1 tsp salt

¼ tsp pepper

1 4.5 oz green chilies

3 TB tomato paste

¼ C chopped parsley (optional)

Saute onion and garlic in olive oil.  Stir in rice and next 3 ingredients.  Boil about 20 minutes.  Stir in green chilies and tomato paste.

This also makes a good dish if you boil green peppers and stuff them with this mixture.

Rice and Beans / Rice and Veggies


Cook brown rice according to directions using vegetable stock.  Add black beans or red beans (or both).  You can also add some frozen mixed vegetables and some onion for more flavor.

Chive Mashed Potatoes  Prepare mashed potatoes using vegetable stock.  Add fresh chives.

FOLLOWING ARE FROM DANIEL FAST COOKBOOK there are a lot more in the book


Bean and Rice Casserole

Beans and rice combine to make a complete protein. So this casserole serves as an excellent source of protein during the Daniel Fast.

Preheat oven to 375


1 medium onion, chopped

2 cup uncooked brown rice

1 can red kidney beans (15 1/4 – 19 oz), drained and rinsed

1 can black beans (15 1/4 – 19 oz), drained and rinsed

1 can garbanzo beans (15 1/4 – 19 oz), drained and rinsed

1 can stewed tomatoes (14 1/2 – 16 oz), drained

1 can chopped mild chilies (4 oz), drained

10 ounces frozen green peas, thawed by placing under running water

1 cup frozen corn, thawed by placing under running water


1. In a 5-qt Dutch oven over medium high heat, sauté onion in liquid of your choice (balsamic vinegar, olive oil, water) until tender, stirring occasionally.

2. Add rice; cook while stirring until parched and slightly opaque.

3. Add beans, tomatoes, chilies and 3 1/2 cups of water to rice and onion in Dutch oven and bring mixture to boil.

4. Cover tightly place in oven, baking until rice is tender and liquid is absorbed (around 1 hour for brown rice).

5. Add peas and corn, adjust seasonings, and return to oven until heated through.

Confetti Spaghetti

This is an adaptation from a recipe I have from one of my favorite cookbooks, The Enchanted Broccoli Forest by Mollie Katzen. She used to have a television cooking show and I watched her while I was making quilt blocks in my quiltmaking studio. That was many years ago, but even now I have sweet memories about those mornings.


3 tablespoons olive oil

2 cups yellow onions, sliced

½ teaspoon salt

2 cups broccoli, chopped

2 cups cauliflower, chopped

1 cup green beans, trimmed and cut into bite-sized pieces

1 cup snap peas or sugar peas, trimmed and cut into bite-sized pieces

1 red bell pepper, diced into ½” pieces

6 cloves garlic, minced

Salt and pepper to taste

1 pound 100% whole wheat spaghetti or linguini

4 green onions, white and green portion, minced

½ cup Italian parsley, minced

½ cup fresh basil, minced


1. Start cooking pasta so that it is ready by the time the vegetables are finished cooking.

2. Heat oil in large skillet over medium heat. Add onion and salt and sauté for about 5 minutes until onion is soft.

3. Add broccoli and cauliflower. Stir and cook until the vegetables are just tender, about 5 minutes.

4. Add green beans, peas, bell pepper and garlic. Cook for another 5 minutes

5. Adjust seasoning and set aside.

6. Place cooked pasta in large serving bowl. Add vegetables, parsley and basil. Toss until well blended and serve! Yumm!


Stir Fry Vegetables with Brown Rice

You will end up having a couple meals that you really enjoy and you will make over and over again during your fast. This recipe will likely be one of them! Not only is it very appetizing in its colorful presentation, but it is filling and tasty. Change the recipe to your own liking and with what you have available, but don’t skimp on the vegetables as that’s what makes this recipe unique and satisfying.


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

2 tablespoons soy sauce

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

½ cup toasted sliced almonds


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, soy sauce, peas and almonds.

6. Serve as complete meal.

Lentil Rice Casserole

Wonderful flavors in this easy dish. It’s also packed with protein. Serve with a green salad and sliced fruit.

Preheat oven to 300 degrees


3 cups vegetable broth

3/4 cup lentils, uncooked

1/2 cup brown rice, uncooked

2/3 cup chopped onion

2-3 medium carrots, chopped

1/2 teaspoon basil

1/4 teaspoon oregano

1/4 teaspoon thyme

1-2 clove garlic (optional)

salt (optional)


1. Mix ingredients in a casserole dish.

2. Bake covered for 90 minutes.

Red Potato Casserole

Easy, easy, easy! Mix everything in the same dish as you bake it! Great flavors, lots of protein, and nice textures.

Preheat oven to 350 degrees


4 cups chopped fresh tomatoes

4 cups peeled, cubed red potatoes

1 cup diced red onions

½ cup olive oil

2 tablespoon chopped fresh basil

4 tablespoons finely chopped fresh parsley

4 teaspoons dried oregano

½ cup water

1 teaspoon paprika

1 ½ teaspoon salt

1 teaspoon freshly ground black pepper

4 cups diced baked or firm tofu


1. Combine all the ingredients in a casserole dish and mix well.

2. Cover with foil and bake for 45 minutes.

Mushroom Gravy

A Daniel Fast appropriate gravy made with soy milk is a nice addition to your menus. Use the gravy mix as your base. Add fresh vegetables to is and then serve it over rice or some other whole grain.


1/2 onion, chopped

1 clove garlic

1 tablespoon vegetable oil

1 cup sliced fresh mushrooms

2 tablespoon whole-wheat pastry flour

1 cup water or vegetable stock

1 tablespoon soy sauce

1/4 teaspoon savory

1/4 teaspoon thyme

salt and pepper to taste


1. In a medium saucepan over medium-high heat, sauté onion and garlic in oil until soft.

2. Add mushrooms and cook 5 minutes over low heat.

3. Stir in flour; cook over medium heat for 2 minutes.

4. Add water or stock, and soy sauce. Cook, stirring, until thickened, about 3 to 4 minutes.

5. Season with herbs; salt and pepper to taste.

Salads and Snacks


Black Bean and Corn Salsa

Serve this Black Bean and Corn Salsa with crisp 100% whole wheat tortilla chips. You can also use this recipe as a salad or serve it in lettuce leaves as wraps! The flavors are great! The thing I love about this recipe is that it’s soooo easy!


2 cans black beans, rinsed

1 bag frozen white corn, thawed and rinsed

1 large red bell pepper, finely chopped

1/2 red onion, finely chopped

1 small bunch cilantro, finely chopped

1 ½ limes, juiced

3 tablespoons olive oil

3 tablespoons balsamic vinegar

3/4 teaspoon cumin

1/2 teaspoon seasoning salt


1. Combine all ingredients in large bowl.

2. Store in airtight container and chill for at least 1 hour.

3. Serve with 100% whole wheat tortilla chips, as a salad, or in lettuce leaves as a wrap presentation.

Yield: four

Cooler Salad

This is a really easy salad recipe. One of those toss and mix kinds!


fresh cilantro or Italian parsley, roughly chopped

1/3 cup green or red onion

1 cup cucumber, seeds removed and cut into chunks

1 cup tomato, seeds removed and diced

1 cup avocado, cut into chunks

1 cup celery, cut into ¼ inch slices

1/4 cup flavored vinegar or Italian salad dressing.

1/2 lemon or lime

salt and pepper


1. Place chopped cilantro or Italian parsley in glass salad bowl

2. Add remaining vegetables.

3. Squeeze lemon or lime juice over salad.

4. Toss all ingredients and chill in fridge.

5. Before serving drizzle with salad dressing and salt and pepper to taste

6. Serve cool as a salad or side dish.


Red Onion, Orange and More Salad

This popular and colorful salad lends a festive note to meal. Some versions omit the red onion, or replace the raspberry vinegar with lemon juice. No matter which variation is served, however, this salad is tangy and refreshing when served with soups, stews or other Daniel Fast main dishes. The salad should always be served chilled.


4 ripe medium oranges, peeled

1 small red onion, sliced fine

2 tablespoons raspberry vinegar

6 tablespoons extra-virgin olive oil

salt and freshly ground pepper

4 tablespoons golden raisins, covered for 20 minutes in hot water, then drained

20 black olives, pitted

2 tablespoons sunflower seeds

2 tablespoons almonds, blanched and chopped fine

Springs of fresh mint, to garnish


1. Remove the white pith from the oranges and cut the fruit crosswise into 1/4 inch slices.

2. Arrange on a serving platter and scatter over the sliced red onion.

3. In a small bowl, whisk together the vinegar, olive oil, salt, and pepper.

4. Spoon this dressing over the onion and oranges.

5. Sprinkle with the raisins, olives, sunflower seeds, and almonds.

6. Garnish with mint springs and serve chilled.

Winter Fruit Salad

Fruit salads are great all year around. This one centers on those fruits that area easily available in the wintertime, including pomegranates which are usually out of season by February. Use your creativity and intuition with this recipe!


1 pomegranate seeds and juice

½ pineapple, peeled and cut into chunks (or canned pineapple, packed in juice)

2 oranges, segment by removing membrane

2 grapefruit, segment by removing membrane

2 apples, cored and cut into bite-size pieces

2 pears, cored and cut into bite-size pieces

2 bananas, peeled and cut into bite-size pieces (add just before serving)


1. Remove the seeds from ½ pomegranate and then crush the remaining seeds to extract the juice. Add juice to serving bowl. Reserve seeds for later addition.

2. Add pineapple, orange segments, grapefruit segments, apples and pears and mix.

3. Gently stir in pomegranate seeds.

4. Refrigerate several hours for flavors to blend.

5. Just before serving, add banana, mix and serve.

Salad Dressings

Many salad dressings call for sugar or honey. I have chosen to exclude those in this Journal, however many people on the Daniel Fast include honey in their list of acceptable foods. It’s up to you! More salad dressing recipes are available on The Daniel Fast weblog.

Lemon Olive Oil Dressing


⅓ cup fresh lemon juice (1 large or 1½ small lemons)

¾ cup olive oil (or sometimes I mix canola and olive)

1-2 tablespoons tamari soy sauce

2 large cloves garlic, crushed

fresh ground black pepper to taste


1. Shake all ingredients in a bottle.

2. Toss with fresh salad greens.

3. Store leftover dressing in refrigerator.

Greek Salad with Dill and Cilantro Salad Dressing

2 T red wine vinegar

2 T honey

2 T parmesan cheese

1 small garlic clove, chopped

1/2 t dill (scant)

1/2 t cilantro (scant)

1 t dijon mustard

Italian Seasoning to taste

Salt and pepper

3 T olive oil

This is good served over a combination of cherry tomatoes, cucumber, yellow pepper, red onions, black olives, and feta or goat cheese.

Mandarin Orange Salad

2 T honey

2 T cider vinegar

1 1/2 T orange juice concentrate (scoop from container and freeze the rest)

1 1/2 t. red wine vinegar

1 1/2 t chopped green onion

2 – 3 T olive oil

Combine all of the above and serve over romaine lettuce topped with one small can of mandarin oranges, sunflower seeds, and slivered almonds.  You can also add chicken.  (Frozen juice concentrates are not the healthiest for drinking, but in this small amount it’s not a great concern.)

Thousand Island Dressing

Here are two recipes for Thousand Islands Dressings that will work for the Daniel Fast. Make sure to READ THE LABEL for the relish to make sure it is sugar-free and chemical-free.


1 cup soy mayonnaise

1/4 cup tomato paste

1 teaspoon white vinegar

2 tablespoons chopped onions

2 tablespoons chopped green peppers

2 tablespoons dill pickle relish

1 teaspoon paprika

1 dash salt

This recipe is for really quick Thousand Islands Dressing:

1 cup soy mayonnaise

¼ cup chili sauce

¼ cup dill pickle relish

¼ teaspoon salt


The preparation for both dressings is the same.

1. Mix all ingredients blending very well.

2. If the dressing is too thick, add a bit of soy milk or water.

3. Chill before using.



Celery sticks with Natural Peanut Butter and Raisins.

Rice cakes with peanut butter




Dried fruit or Trail Mix


Apples dipped in nut butter


Sliced Fuit


Fruit Kabobs


Flatbread chips with homemade salsa


Hummus with flatbread chips

Vegetarian Chili from Pam Henkelman

2 med sized green  pepper, chopped

1 med sized yellow onion, chopped

1 zucchini, s1liced & quartered

1 yellow squash, sliced and quartered

2 Tbls olive oil

2 Tbls chili powder

3/4 tsp salt

2 garlic cloves, chopped

1/2 tsp red pepper flakes

2 cups frozen corn

1 16 oz can tomatoes, juice and all

1 can Rotel tomatoes, juice and all

2 16 oz can black beans, juice and all

1 16 oz can pinto beans, juice and all

1 4 oz can chopped green chilies

1 4 oz can tomato paste

Chop and sauté in oil the peppers and onions and garlic.  Add the squashes, chili powder, pepper flakes and corn.  When all the veggies are soft but firm, add the tomatos, beans, green chilies and tomato paste.  Stir until blended.  Bring to a boil then reduce heat.  Let simmer about 20 minutes stirring occasionally.

(This chili tends to be kind of sweet so I counter that with more heat!  Adjust red pepper flakes.  You can do regular tomatoes if you don’t like Rotel.)



Basic Vegetable Stock (or you can just buy vegetable stock)

A good vegetable stock is useful in the Daniel Fast and serves as an excellent substitute for chicken or beef stock. Simmering the stock for a full hour will release the flavors of the vegetables in your broth. Because of the long simmering time, it is in the stock’s best interest that the vegetables be chopped into large chunks rather than a small dice. ** See notes for variations on this recipe.


2 large onions, cut into large chunks

2 medium carrots, scrubbed but not peeled, cut into large chunks

3 stalks of celery, remove and discard all leaves, cut into large chunks

1 whole bulb of garlic, peel each clove, but do not chop

10 peppercorns

1 bay leaf


1. Cut all the vegetables into large pieces. Place all ingredients into a large pot. Cover with cold water.

2. Turn the stove to a high temperature, and bring the stock to a quick simmer. Once the water comes to boil, turn heat to low. Allow the vegetables to simmer for an hour. Any longer than an hour and the vegetables will begin to turn mushy and begin to lose all their flavorful vibrancy, leaving a wilted taste to the stock.

3. Strain the stock. It should be light in color, sweet in flavor and translucent. Now you can use the stock in place of chicken or beef stock. You may need to increase seasoning when replacing one of these more flavorful stocks.

** Season the stock with other herbs such as parsley, thyme or rosemary. You can also use ginger if you plan to use the stock for an Asian recipe. You an also caramelize the onions and carrots before adding them to the stock for a richer and more flavorful stock. Roasting the vegetables before adding them to the stock also makes for a different flavor in the stock.

Daniel Fast Vegetable Soup


2 tablespoons olive oil

2 cups chopped onions or thinly sliced leeks (whites only)

1 cup thinly sliced celery

2 teaspoons Italian seasoning

Coarse salt and ground pepper

3 (14.5 ounce) cans vegetable broth

1 (28 ounce) can diced tomatoes, with juice

2 tablespoons tomato paste

8 cups mixed fresh or frozen vegetables, such as carrots, corn, green beans, lima beans, peas, potatoes, and zucchini (cut larger vegetables into smaller pieces)


1. Heat oil in a large stockpot over medium heat. Add onions or leeks, celery, and Italian seasoning; season with salt and pepper. Cook, stirring frequently, until onions are translucent, 5 to 8 minutes.

2. Add broth, tomatoes and their juice, tomato paste, and 3 cups water to pot; bring mixture to a boil. Reduce heat to a simmer, and cook, uncovered, 20 minutes.

3. Add vegetables to pot, and return to a simmer. Cook, uncovered, until vegetables are tender, 20 to 25 minutes. Season with salt and pepper, as desired. Let cool before storing.

4. Pour remaining soup in small batches into bowl of a food processor; carefully puree until smooth, and return to saucepan. Season with salt and pepper. serve hot.

Yield: eight servings The Daniel Fast Cookbook – Version I © 2008 by Susan Gregory Page 26

Garden Vegetable Soup

This recipe calls for fresh vegetables, but substitute with frozen varieties if they are not available. By the way, tests show that frozen vegetables actually retain more of their vitamins and minerals because they are frozen so soon after harvesting.


4 tablespoons olive oil

2 cups chopped leeks, white part only (from approximately 3 medium leeks)

2 tablespoons finely minced garlic


2 cups carrots, peeled and chopped into rounds (approximately 2 medium)

2 cups peeled and diced potatoes

2 cups fresh green beans, broken or cut into 3/4-inch pieces

2 quarts vegetable broth

4 cups peeled, seeded, and chopped tomatoes

2 ears corn, kernels removed

1/2 teaspoon freshly ground black pepper

1/4 cup packed, chopped fresh parsley leaves

1 – 2 teaspoons freshly squeezed lemon juice


1. Heat the olive oil in large, heavy-bottomed stockpot over medium-low heat. Once hot, add the leeks, garlic, and a pinch of salt and sweat until they begin to soften, approximately 7 to 8 minutes.

2. Add the carrots, potatoes, and green beans and continue to cook for 4 to 5 more minutes, stirring occasionally.

3. Add the stock, increase the heat to high, and bring to a simmer.

4. Once simmering, add the tomatoes, corn kernels, and pepper. Reduce the heat to low, cover, and cook until the vegetables are fork tender, approximately 25 to 30 minutes.

5. Remove from heat and add the parsley and lemon juice. Season, to taste, with kosher salt. Serve immediately.

White Bean and Black Olive Soup

The flavors and contrasting colors in this soup make it delightful to heat and fun to see! The Kalamata olives add a very unique flavor. You can substitute black olives, but it won’t be the same . . . search out the Kalamata olives. They are available in most larger grocery stores in the deli section.


1 cup dry white beans

3 cups water

2 tablespoons olive oil

1¼ cup onion, chopped

1 stalk celery, diced

1 medium carrot, diced

1 teaspoon salt

1 teaspoon oregano or marjoram

1½ teaspoon basil

1 small or ½ medium zucchini, diced

1 small bell pepper, chopped

3-4 cloves garlic, minced

3 ounces tomato paste

4 cups vegetable stock or water

black pepper

1 cup pitted Kalamata olives, sliced

1 tablespoon lemon juice

1 medium tomato, diced

1 handful flat leafed parsley, minced


1. Sort and wash the beans, place in saucepan with water, bring to a simmer, and cook until tender (about 1hour 15 minutes).

2. After about an hour, heat oil in Dutch oven over medium heat. Sauté onion, celery, carrot, salt, and herbs, stirring occasionally, until tender, 8-10 minutes.

3. Add zucchini, bell pepper, and garlic, sauté 5 minutes.

4. Stir the tomato paste into the veggie stock and add to vegetables along with pepper, olives, and lemon juice.

5. Lower heat, cover, and simmer, stirring occasionally, for 15 minutes.

6. Top with tomato and parsley and serve.

Yield: six servings The Daniel Fast Cookbook – Version I © 2008 by Susan Gregory Page 29

Black-eyed Peas and Brown Rice Soup

Black-eyed peas are a Southern tradition for New Year’s Day. The more you eat on that day, the more prosperous you will be in the coming year. This Black-eyed pea recipe is easy to make and serves as a hearty meal in itself.


1 cup dried black-eyed peas, rinsed and drained

4 cups water

3 small vegetable bouillon cubes

2 cloves garlic, crushed

1 tablespoon vegetable oil

1 tablespoon cilantro, minced

1 tablespoon parsley, minced

1 teaspoon salt

1/2 teaspoon pepper

1 large onion, chopped

2 medium scallions, chopped

1 teaspoon dried thyme

1 large tomato, chopped

1 cup uncooked long-grained brown rice


1. Combine black-eyed peas and water in large saucepan; add bouillon and garlic. Bring black-eyed pea mixture to boil; reduce heat and stir in oil, cilantro, parsley, salt and pepper. Cover and simmer for 15 minutes.

2. Stir in onion, scallions, thyme and tomato. Cover and simmer 15 minutes or when black-eyed peas are almost soft. Stir in rice; cover.

3. Cook until rice and black-eyed peas are tender. Remove from heat and let stand, covered, for 10 minutes before serving the black-eyed pea soup.

Yield four servings The Daniel Fast Cookbook – Version I © 2008 by Susan Gregory Page 30

Greek Vegetable Stew

The Orthodox Greeks enter partial fasts as part of their religious practices. This recipe is one that’s handed down and common among Greek families.


2 tablespoons oil

2 onions, chopped

1 pound green string beans, broken in half

1 package frozen or fresh spinach

4 cups water

6 zucchini, chunked

4 yellow squash, chunked

2 cups celery leaves

4 tomatoes, quartered

1 teaspoon salt

8 slices lemon

1 tablespoon dried oregano

3 tablespoons fresh basil

2 cloves chopped garlic

2 tablespoons lemon juice


1. Lightly brown onions in a hot dry skillet in 2 tablespoons oil.

2. Add oregano and garlic, cook 1 minute.

3. Add 4 cups water and tomatoes. Cook 10 minutes.

4. Add remaining ingredients. Cook covered for 40 minutes, stirring occasionally.

5. Serve with a lemon slice in each bowl.

Yield: eight servings The Daniel Fast Cookbook – Version I © 2008 by Susan Gregory Page 31

Hearty Split Pea Soup

This recipe gets even better with time and makes a very thick split pea soup. To make it thinner, simply add more water. Depending on the density of split peas, it may take a while for the vegetables and peas to soften, but you can’t really overcook this soup; just stir occasionally, and add water if it gets too dry. Alter seasonings to your liking!


1 tablespoon vegetable oil

1 onion, chopped

1 bay leaf

3 cloves garlic, minced

2 cups dried split peas

1/2 cup barley

1 1/2 teaspoons salt

7 1/2 cups water

3 carrots, chopped

3 stalks celery, chopped

3 potatoes, diced

1/2 cup chopped parsley

1/2 teaspoon dried basil

1/2 teaspoon dried thyme

1/2 teaspoon ground black pepper


1. In a large pot over medium high heat, sauté the oil, onion, bay leaf and garlic for 5 minutes or until onions are translucent.

2. Add the peas, barley, salt and water. Bring to a boil and reduce heat to low.

3. Simmer for 2 hours, stirring occasionally.

4. Add the carrots, celery, potatoes, parsley, basil, thyme and ground black pepper. Simmer for 20 – 30 more minutes or until the peas and vegetables are tender.

Lentil Soup

I love this recipe! It’s hearty and full of flavor. Serve it along with a nice green salad and some sliced fruit. It’s a very satisfying meal.


2 tablespoons olive oil, plus extra for drizzling

1 medium onion, chopped

2 carrots, peeled and chopped

2 celery stalks, chopped

2 garlic cloves, chopped

Salt and freshly ground black pepper

1 can diced tomatoes (14.5 ounce)

1 pound lentils (approximately 1 1/4 cups)

2/3 cup pearl barley

11 cups vegetable broth (can substitute water)

4 – 6 fresh thyme sprigs


1. Heat the oil in a heavy large pot over medium heat. Add the onion, carrots, and celery. Add the garlic, salt, and pepper and sauté until all the vegetables are tender, about 5 to 8 minutes.

2. Add the tomatoes with their juices. Simmer until the juices evaporate a little and the tomatoes break down, stirring occasionally, about 8 minutes.

3. Add the lentils and pearl barley, mix to coat.

4. Add the broth and stir.

5. Add the thyme sprigs. Bring to a boil over high heat. Cover and simmer over low heat until the lentils and barley are tender, about 40 minutes.

6. Season with salt and pepper, to taste.

7. Ladle the soup into bowls, drizzle with olive oil and serve.

Yield: six servings The Daniel Fast Cookbook – Version I © 2008 by Susan Gregory Page 33

Mushroom Soup

This soup is delicious and creamy, but still within Daniel Fast guidelines. It’s great for chilly nights. Serve along with a nice green salad or sliced tomatoes.


1 tablespoon oil or 1/2 c. water

2 medium onions, chopped

1 pound mushrooms, sliced

1 ½ teaspoons dill

1 tablespoon paprika

1 teaspoon caraway seeds

1/8 teaspoon pepper

2 tablespoon soy sauce

2 cups water or vegetable stock

2 tablespoon margarine or oil

3 tablespoon flour

1 cup soymilk

2 teaspoon lemon juice


1. In a soup pot, sauté onion in oil or water until soft.

2. Add mushrooms, dill, paprika, caraway and pepper, then sauté for 5 minutes.

3. Add soy sauce and water or stock, cover and simmer for 15 minutes.

4. Heat the oil in a saucepan and add the flour. Cook one minute, stirring constantly, then whisk in the soymilk until smooth.

5. Simmer over low heat, stirring constantly, until slightly thickened.

6. Add to the mushroom mixture and blend in. Cover and simmer for 15 minutes.

7. Just before serving, stir in the lemon juice.

Yield: 6 to 8 servings The Daniel Fast

Potato-Leek-Onion Soup

The leeks in this soup add a wonderful flavor to the potatoes. It’s a perfect winter lunch or dinner meal

2 medium onions, chopped

3 medium leeks (white part only), chopped

1 clove garlic

2 – 3 tablespoons of vegetable oil

5 cups water

6 medium potatoes, cut into small or medium pieces

4 celery stalks, sliced

1 stalk fresh lemongrass (or dried) to taste

cayenne, salt, and dill or marjoram, to taste

1 cup soy or rice milk

1 tablespoon lemon juice


1. Sauté the onions, leeks, and garlic in vegetable oil in a large pot until soft. Then

2. add the water, potatoes, celery, lemongrass, cayenne, salt, and dill.

3. Bring to a boil, reduce the heat, and simmer for 30-45 minutes until the potatoes are tender. Cover the pot for a thin broth or leave it uncovered for a thicker soup.

4. Once the potatoes are soft, remove the stalk of lemongrass (if using fresh) and purée about half the soup in a blender or food processor, then mix it back into the pot.

5. Add the lemon juice to the soy or rice milk and let it sit for 5 minutes. Then add it to the soup. Serve warm.

Pumpkin and Black Bean Soup

Please feel free to leave comments as to how youe fast is going over the next 21 days. – January 6th at mid night through January 27th at breakfast.

Pastor Steve Lummer



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