◀ Back to The Daniel Fast Overview
Serves 4
1 pound small baking potatoes
2 tsp extra-virgin olive oil
1/2 tsp dried thyme
1/2 tsp dried rosemary
1/4 tsp salt
1) Preheat oven to 425°F.
2) Coat a heavy baking sheet with cooking spray.
3) Cut potatoes in half crosswise. Place the halves cut side down and cut each into 4 wedges. Place potatoes in a mound on the prepared baking sheet.
4) In a cup, mix oil, thyme, rosemary, salt, and pepper.
5) Pour over potato wedges and toss to mix.
6) Spread potatoes on the sheet. Bake, stirring 2-3 times, until tender and lightly browned, about 35 minutes. Serve hot.
Prep 30 min ∙ Cook 1 hour
A good vegetable stock is useful in the Daniel Fast. Vegetable stock is an excellent substitute for chicken or beef stock.
Yield: Makes 4 cups of vegetable stock
2 large onions, cut into large chunks
2 medium carrots, not peeled, cut into large chunks
3 stalks of celery, all leaves removed and discarded, cut into large chunks
1 whole bulb of garlic, each clove peeled but not chopped
1 bay leaf
1) Cut all the vegetables into large pieces.
2) 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.
3) 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.
4) 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.
Note: You can customize the stock's flavor to suit your needs. You can season the stock with other herbs such as parsley, thyme or rosemary. Use ginger if you plan to use the stock for an Asian recipe. For a richer and more flavorful stock, caramelize the onions and carrots before adding them to the stock. Roasting the vegetables before adding them to the stock also adds a different flavor in the stock.
Prep 10 min ∙ Cook 20 min ∙ Serves 4
4 cups rolled oats (also known as old fashioned oats)
1 cup crushed almonds
1/2 cup whole grain flour (such as oat flour, rice flour, etc.)
1 tsp. cinnamon
1/4 cup shredded coconut
1 cup sunflower seeds
1/2 cup wheat germ or other whole grain bran
3/4 - 1 cup honey
1 cup pumpkin seeds
1) Preheat oven to 250 degrees
2) Mix all ingredients together and spread out on a non-stick cookie sheet.
3) Bake 20 min. in a 250 degree preheated oven. Stir and continue to bake another 20 min., stirring periodically to prevent burning. The granola should be lightly browned.
4) Remove from oven and serve warm or cool thoroughly and store in tightly sealed container or plastic bags.
Option: After the granola is cooled, add raisins or other dehydrated fruit.
1⁄2 cup olive oil
1⁄4 cup fresh lemon juice
1-2 garlic cloves, peeled
1 tsp. whole grain mustard seed (optional)
1⁄2 cup water
1 green onion, chopped
1 tsp. honey
dash of cayenne
1) Place all ingredients in a blender and blend until smooth.
2) Remove from blender and add 2 tsp. Italian seasoning or 1 tsp. oregano and 1⁄2 tsp. basil.
3) Mix well.
Staff Pick: Jonathan's Pick
Prep 30 min ∙ Cook 30 min ∙ Makes 4 ∙ Source Gwyneth Paltrow, "It's All Good"
This recipe is a healthy addition to any meal, and blending in the tofu increases the protein without altering the flavor.
2 pounds sweet potatoes; wash and then trim ends off
3 tablespoons silken tofu
1 tablespoon unsweetened soy milk
1) Preheat the oven to 400 degrees.
2) Place the potatoes in a large oven-proof dish to capture the sugar during baking.
3) Bake the sweet potatoes in their jackets for 40 to 60 minutes or until tender, depending on the size of the potato.
4) When the potatoes are cool enough, remove the jackets and place the potatoes in a large bowl.
5) Add tofu and milk and then mash with a fork or potato masher.
6) Season as desired and serve hot.
Be creative with the seasonings!
With Cinnamon: Add 1/2 teaspoon cinnamon to bowl, mash sweet potatoes, and serve.
With Cinnamon, Nutmeg, and Vanilla: Add 1/2 teaspoon cinnamon, 1/2 teaspoon nutmeg, and 1/2 teaspoon vanilla to the bowl; mash sweet potatoes and serve.
With Garlic and Herbs: Before baking the potatoes, cut the top off a whole garlic bulb to expose the top of each clove; place in the same baking dish as the potatoes and drizzle with olive oil. Bake the garlic for about 45 minutes. Squeeze the garlic cloves from the skins and mash. Add to potatoes and blend. Season with chopped chives or Italian parsley.
Prep 2 min ∙ Cook 5 min ∙ Serves 1
1/2 cup muesli (Bob’s Red Mill Old Country Style)
1/2 cup water
1) Bring water to a boil and add the muesli.
2) Simmer for 2-5 minutes.
Prep 10 min ∙ Cook 10 min ∙ Serves 2
1 tablespoon olive oil
1 medium onion, sliced
1/2 green pepper, chopped
1 cup firm tofu, diced in bite-sized pieces
Fresh Italian herbs to taste
1) Heat a skillet over medium heat. Add oil and heat for a couple minutes.
2) Add the onions and green peppers and stir fry for 2-3 minutes.
3) Add tofu, garlic salt, and Italian herbs. Continue to cook until vegetables are soft.
Prep 30 min ∙ Cook 40 min
2 tablespoons olive oil
Salt to taste
1 medium yellow onion (chopped)
1/4 cup cilantro, finely chopped
2 cans diced tomatoes (14.5 oz) (or fresh)
1) Sauté onions in heated oil over medium heat, cooking until soft.
2) Add tomatoes (including juice) and salt.
3) Simmer until slightly thickened, about 10 minutes.
4) Add cilantro and simmer for 5 or 10 more minutes.
Serve over pasta, rice, or cooked vegetables.
Prep 5 min ∙ Cook 5 min ∙ Serves 4
2 tablespoons vegetable oil
3 cloves garlic, minced
1 pound green beans, trimmed
1/4 - 1/2 teaspoon red pepper flakes
1/4 teaspoon salt
1) Heat oil in frying pan or wok over medium high heat.
2) Add trimmed green beans and salt.
3) Cook, stirring frequently for 3 minutes. Stir in garlic and red pepper flakes, cooking for 1 more minute.
Prep 30 min ∙ Cook 30 min ∙ Serves 4
2 cans white beans, drained
2 tablespoons olive oil
1/2 cup yellow onion, chopped
2 cloves garlic, minced
1/2 cup celery, finely diced
1/2 cup carrot, finely diced
1/4 cup virgin olive oil (to drizzle after beans are dished up)
Salt and pepper to taste
1) Drain the white beans and set aside.
2) Heat olive oil and then add all the prepared vegetables to the pan and sauté until just done.
3) Add beans and heat thoroughly.
4) Dish up on serving plates, drizzle with extra virgin olive oil. Salt to taste.
Tip: It is best to cook with regular old pure olive oil - save the more costly extra virgin oil for salads, drizzling, and dipping. When cooked, extra virgin oil actually turns bitter and the great flavors are cooked away. So use the less expensive pure olive oil for sautéing and frying.
Prep 30 min ∙ Cook 1 hour ∙ Serves 6
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
1 (14 1/2-ounce) can diced tomatoes
1 pound lentils (approximately 1 1/4 cups)
2/3 cup pearl barley
11 cups vegetable broth (can substitute water)
4 to 6 fresh thyme sprigs
1) Heat the oil in a heavy large pot over medium heat.
2) Add the onion, carrots, and celery. Add the garlic and salt and sauté until all the vegetables are tender, about 5 to 8 minutes.
3) Add the tomatoes with their juices. Simmer until the juices evaporate a little and the tomatoes break down, stirring occasionally, about 8 minutes.
4) Add the lentils and pearl barley, mix to coat.
5) Add the broth and stir.
6) Add the thyme sprigs. Bring to a boil over high heat.
7) Cover and simmer over low heat until the lentils and barley are tender, about 40 minutes.
8) Season with salt to taste.
9) Ladle the soup into bowls, drizzle with olive oil and serve.
Staff Pick: Austin's Pick
Prep 30 ∙ Serves 18 - 20 bites
1 cup oatmeal
1/2 cup peanut butter (or other nut butter)
1/3 cup honey
1 cup coconut flakes
1/2 cup ground flaxseed
1 tsp vanilla
1) Mix everything above in a medium bowl until thoroughly incorporated.
2) Let chill in the refrigerator for half an hour.
3) Once chilled, roll into balls and enjoy!
4) Store in an airtight container and keep refrigerated for up to 1 week.
Tip: You can substitute almost anything for any of the ingredients to work around food allergies, special diets, etc. Soybutter, almond butter, cashew butter, sun butter, etc all works in place of peanut butter. You can use creamed or liquid honey, or agave nectar or even maltitol syrup in place of the honey. If you do not like or cannot eat coconut try some type of crushed cereal, wheat germ, whole wheat flour, granola, cocoa powder...the possibilities are really endless. If you cannot find ground flaxseed you can buy it whole and grind it yourself in a coffee grinder or magic bullet or you can substitute any other dry ingredient in it's place. You can also add raisins, cranberries, goji berries, or crushed nuts (almonds, cashews, walnuts, whatev) of some kind if you desire.
Prep 30 min ∙ Cook 5 hours ∙ Serves 2
1 cup rice
1/2 cup lentils rinsed
1 tsp. cinnamon
1 tsp. salt
1 TBSP tomato paste
1 can green beans not drained
1 cup of water
1) Cook all ingredients other than rice in a crock pot for five hours on medium.
2) Cook rice separately according to directions on package.
3) Serve beans and lentils over rice.
Prep 20 min ∙ Cook 40 min ∙ Serves 4
This is a very easy and quick recipe. Beans and barley make a complete protein, so this is an excellent meal when eating a meatless diet. Each serving has 12 grams of protein.
1 cup barley
1 15 ounce can of black beans (rinsed)
1/2 cup corn (thawed if frozen)
1/3 cup chopped fresh cilantro
2 tablespoons lime juice
1 tablespoon extra-virgin olive oil
Salt to taste
1) Cook barley according to package directions
2) Combine cooked barley, beans, corn, cilantro, lime juice, oil, and salt in a medium bowl.
3) Serve on bed of chopped or torn lettuce.
Staff Pick: Courtney's Pick
Prep 30 min ∙ Cook 30 min ∙ Serves 4
6 tomatillos, papery layers and stems discarded, roughly chopped
1 large red onion, peeled and roughly chopped
2 jalapeños, roughly chopped (take out the seeds if you don't want it too spicy)
Extra virgin olive oil
Coarse sea salt
4 cups Vegetable Stock or Chicken Stock
3 large sprigs of cilantro
1 28-oz can hominy, drained and rinsed (or 2 15-oz cans)
Garnish:
1 ripe avocado, diced
a small handful of cilantro leaves
2 scallions, white and light green parts only, thinly sliced
2 or 3 radishes, thinly sliced
1 lime, cut into wedges
1) Preheat the oven to 450 degrees.
2) On a sheet pan or in a large baking dish, toss the tomatillos, onions, and jalapeños with enough olive oil just to coat and a large pinch of salt. Roast, stirring now and then, until they're soft and a little browned, 20 minutes.
3) Transfer the roasted vegetables to a powerful blender along with 1 cup of the stock and puree until completely smooth (be very careful when blending hot ingredients).
4) Transfer the mixture to a large pot along with the rest of the stock, the cilantro, and the hominy. Bring the mixture to a boil, lower the heat, and simmer for 15 minutes or until all the flavors have completely gotten to know each other. Season the soup to taste with salt.
5) Remove the cilantro and serve the soup along with bowls of the avocado, cilantro leaves, scallions, radishes, and lime wedges. Encourage your guests to add whatever they like.
Prep 30 min ∙ Cook 40 min ∙ Serves 2
1 can black beans, drained
1 can of corn, drained
2 cups of organic long grain rice
1 avocado
corn tortillas
salsa
1) Cook organic long grain rice according to the package directions.
2) Combine 1 can organic black beans (drained) and 1 can of organic corn drained.
3) Heat until warm.
3) Serve on top of rice.
4) Top with homemade or all natural salsa
5) Serve with organic corn tortilla (you can heat them and make them crunchy) and slice of avocado.
Prep 5 min ∙ Cook 4 hours ∙ Serves 4
1 cup puree spinach
1 tsp salt
1 cup puree green beans
1 cup water
1 can navy beans rinsed and drained
1) Put all ingredients in crock pot for four hours on medium.
Prep 15 min ∙ Cook 4 hours ∙ Serves 2
1 can pinto beans rinsed and drained
1 TBSP of raisins
1 tsp sea salt
whole grain taco shells
1) Cook pinto beans and raisins in crock pot for four hours.
2) Blend in blender.
3) Serve with whole grain soft taco shells.
1 cup rice
1 tsp salt
1 can chick peas drained and rinsed
1 TBSP raisins
1 cup water
1) Cook all ingredients other than rice in a crock pot for four hours on medium.
2) Cook rice according to package directions.
3) Serve peas over rice.
Prep 40 min ∙ Cook 1 hour ∙ Serves 6
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
1) Remove the stem and cut a thin slice from the top of each tomato.
2) Chop the edible portion of the tomato top and set aside.
3) Scoop the pulp and seeds from the tomato and invert the tomatoes to drain.
4) In a bowl combine chopped tomato, rice, raisins, green pepper, onion, and parsley.
5) Prepare dressing and stir into rice.
6) Season to taste.
7) Fill tomato shells with rice mixture.
8) Either eat them like this or cook them in the oven at 350 for about 15-20 minutes until the tomatoes soften.
Prep 45 min ∙ Cook 40 min ∙ Serves 6
2 TBSP olive oil
2 stalks celery, minced (1/2 cup)
1 medium onion, minced
1 tsp salt
1 clove garlic, minced (1 tsp)
2 cups cooked brown rice
1/2 cup yellow raisins
1/2 cup vegetable broth
5 oz tofu, mashed
3 red bell peppers, laved lengthwise
2 TBSP fresh flat leaf parsley
1) Preheat oven to 400 degrees
2) Heat oil in pan over medium heat.
3) Add celery, onion, 1⁄2 tsp. salt, and garlic.
4) Sauté until soft (about 7 minutes).
5) Add rice, raisins and broth; cook for about 5 minutes. This should be the consistency of stuffing.
6) Meanwhile, mash tofu, 1⁄2 tsp. salt, and the parsley.
7) Divide the tofu among the pepper halves then top with rice mixture.
8) Place peppers in 9′′ x 12′′ casserole dish.
9) Add water until it comes 1/2′′ up sides of peppers.
10) Bake for 30 minutes or until peppers are soft and the stuffing is hot.
Prep 10 min
celery
all natural peanut butter
nuts and/or raisins
1) Stuff celery with peanut butter and add nuts or raisins.
Prep 20 min ∙ Cook 40 min ∙ Serves 4
Harira is a great recipe for the Daniel Fast as it has nearly 15 grams of protein per serving.
2 TBSP oil
1 cup chopped onion
1/2 cup chopped celery
2 cups warm water
1/2 tsp salt, divided
1/4 tsp peeled fresh ginger, minced
1/4 tsp ground red pepper
1/4 tsp ground cinnamon
2 garlic clove, minced
2 cups mushroom broth
1/2 cup dried small red lentils
3 TBSP chopped fresh cilantro
1 1/2 cups chopped & seeded plum tomatoes
3 TBSP chopped fresh parsley
2 15 oz. cans chickpeas, drained
Pinch of saffron threads
1) Heat oil in a large saucepan on medium heat.
2) Add onion and celery and sauté 4 minutes or until tender.
3) Combine 2 cups warm water and saffron, let stand 2 minutes.
4) Add 1/4 tsp salt, ginger, red pepper, cinnamon, and garlic. Cook 1 minute.
5) Add saffron water mixture, broth, tomato, lentils, and chickpeas.
6) Bring to boil then reduce heat.
7) Simmer 20 minutes or until lentils are tender.
8) Stir in cilantro, parsley, and remaining 1/4 tsp salt.
Prep 20 min ∙ Cook 20 min ∙ Serves 12 tortillas
You can also buy 100% whole wheat tortillas, but these are easy to make. Use these tortillas for a veggie wrap or for chips with salsa.
2 cups whole wheat flour
2 tablespoons olive oil
1⁄2 teaspoon salt
1⁄2 cup warm water
1) Mix flour and salt in bowl.
2) Add olive oil and stir until well combined.
3) Add warm water 1 tablespoon at a time until the mixture starts to pull away from the sides of the bowl.
4) Knead dough on floured board for about 3 minutes (20 folds).
5) Allow dough to rest for 15 minutes.
6) Roll dough into sausage-shape and then cut into 12 equal parts and shape into little balls
7) With a rolling pin, roll each ball into a tortilla (for best results, roll out from the center and outward). 8) Heat a skillet over medium heat.
9) Fry the tortillas in a dry stick-free pan for about 30 seconds on each side for soft tortillas or longer for crisp tortillas.
Prep 15 min ∙ Serves 4
3 cups bite-size pieces fresh spinach
1/2 cup sliced strawberries
2 medium green onions, sliced
1/2 cup cubed cantaloupe
1/2 cup sliced oranges (optional)
1) Slice, mix, and serve.
Prep 20 min ∙ Cook 30 min
This recipe for polenta “biscuits” is a nice addition to soups, stews or casseroles. Plus the tofu is rich in protein.
1/2 cup dry polenta
2 12 ounce packages extra-firm tofu, drained
1 teaspoon Italian seasoning
1 tablespoon olive oi
1) Preheat oven to 400 degrees.
2) Combine polenta, Italian seasoning, & salt on a plate.
3) Slice the tofu into 2′′ x 2′′ squares (approximate).
4) Brush tofu pieces with olive oil and dredge in polenta mixture.
5) Transfer to baking pan lined with parchment paper or sprayed with 100 percent olive oil spray.
6) Bake 30 minutes or until browned.
Serve by laying polenta biscuits on top of stew or with soup or casserole
white or yellow corn meal
hot water
olive oil
1) Stir well.
2) Pat out individually like hamburger patties.
3) Brown both sides in skillet with olive oil.
Staff Pick: Jack's Pick
Cook 5 min ∙ Serves 2
1 cup popping corn
chile powder (to taste)
sea salt (to taste)
1) Pour olive oil into pot with 1 cup of popcorn.
2) Place lid on pot (don't raise lid).
3) After a few minutes, the corn will start to pop, move pot back and forth over burner as it continues to pop.
4) When pot is full or kernels have stopped popping: remove from heat, remove lid and add salt and chile powder to taste.
1 cup of Brown Rice
2.5 cups water
1/2 cup of fresh salsa
1/2 of a chopped red bell pepper
1 cup of frozen corn
3/4 cup of cooked black beans
1 avocado
1) Bring to rolling boil, reduce heat and simmer/steam for 25 minutes.
2) Add salsa, corn, bell pepper, and black beans
3) Simmer for another 25 minutes with a lid, stirring regularly.
4) Serve with fresh sliced avocado.
Prep 20 min ∙ Cook 1 hour ∙ Serves 4
4 cups brown rice
1-2 tsp curry powder
1/2 cup frozen sweet peas
1/2 cup corn
1/4 cup onions
1/4 cup tomato
1/2 tsp dried thyme leaves
1 TBSP virgin olive oil
1) Cook brown rice according to package directions.
2) Dice the onion and tomato.
3) Heat pan with olive oil. Mix in tomato, onions, thyme, corn, sweet peas and curry.
4) Stir until onion and tomato is cooked. Add water sparingly to keep it from sticking to the pan.
5) Add already cooked brown rice.
6) If desirable, add hot peppers such as jalapenos or scotch bonnet.
Prep 15 min ∙ Cook 45 min ∙ Serves 2
1 cup brown rice
1 cup tomato juice
1/3 cup green pepper
1/3 cup celery
1 med Tomato
2 tsp chives
1 tsp basil
1 cup vegetable stock
1 tsp oregano
1/3 cup carrot
1/3 cup onion
2 small garlic cloves
1 tsp sea salt
1) Combine tomato juice and soup stock in large pot and bring to a boil.
2) Add rice and reduce to simmer.
3) Cover and cook for 25 min.
4) Remove from heat and add the following: diced tomato, celery, and onion; minced garlic, chopped chives, grated carrots, seasoning and sea salt.
5) Replace cover and simmer for 15-20 min.
Prep 1 hour 15 min
1 bunch parsley
1 small onion
1 small tomato
3 tbs Bulgur (cracked wheat)
juice of 1 lemon
olive oil
1) Soak bulgur for 1 hour in warm water.
2) Chop parsley very fine.
3) Chop onion and tomato combine all ingredients.
4) Drizzle olive oil and squeeze lemon into mixture.
5) Salt to taste.
Staff Pick: Gabbi's Pick
Prep 30 seconds
1) Buy all natural corn tortilla chips and all natural, no sugar added salsa from the store.
2) Eat.
Prep overnight ∙ Cook 45 min ∙ Serves 4
8 cups vegetable stock
1 1⁄2 cups of garbanzo beans
2 cups red kidney beans
1⁄2 cups carrots
1⁄2 cup fresh parsley
Salt to taste
1 cup cabbage
1⁄4 tsp. oregano
3⁄4 tsp. basil
1⁄4 tsp. thyme
1⁄2 cup celery
1⁄2 cup onion
1 clove garlic
1 pkg. spinach noodles cooked
3 medium tomatoes (or 1-14 oz can of unsweetened, unsalted Italian tomatoes)
1) Soak garbanzo and kidney beans overnight, drain and rinse.
2) Peel and dice tomatoes.
3) Cook and drain kidney and garbanzo beans as per directions on pkg.
4) Mince garlic and parsley.
5) Chop carrots, onion, celery, cabbage and garlic and sauté in water or soup stock over medium heat 5-7 min.
6) Stir in cooked and drained kidney beans, garbanzo beans, diced tomatoes, and minced herbs. 7) Bring to a simmer, then turn heat down and simmer 10 min.
8) Stir in cabbage and parsley with lid partially on for about 15 min. or until cabbage is tender.
9) Add more soup stock or tomatoes as needed.
10) Serve over noodles (prepared according to package directions).
Prep overnight ∙ Cook 3 hours ∙ Serves 8-10
8 cups vegetable stock
1 1⁄2 cup onion
1 cup celery
1 potato
2 garlic cloves
1 tsp honey
2 bay leaves
salt to taste
1 yellow or red pepper
1 cup carrots
2 TBSP cilantro
1 TBSP parsley
2 TBSP marjoram
1 whole onion
1 lb dry black beans (or substitute 4 cans unseasoned black beans)
1) Soak black beans in water overnight, rinse, and drain. Or substitute 4 cans black beans, drained.
2) Place beans in pot with veg. stock, whole onion and bay leaves.
3) Bring to a boil and cook 2-1/2 hrs. or until beans are tender.
4) Remove onion and bay leaves.
5) Chop onion, pepper, and celery.
6) Grate carrots and potato on cheese grater.
7) Mince garlic and sauté in TBSP olive oil until tender.
8) During last hour of cooking, combine vegetables and seasonings with beans.
9) Bring to a boil, lower heat to simmer and cook until veggies and beans are tender.
Serves 1
1 tablespoon orange juice
1 tablespoon honey
1 1/2 teaspoon olive oil
1) Mix and serve over a salad of your choosing.
Staff Pick: Lyndsey's Pick
Prep 20 min ∙ Cook 20 min ∙ Serves 4
1 tablespoon sesame oil
3 green onions, finely chopped
3 tablespoons fresh ginger, minced
4 cups fresh broccoli, chopped
1/2 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 1/2 cups peas (if frozen run under water to thaw)
1/2 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
Prep 30 min ∙ Cook 40 min ∙ Serves 6
2 medium-sized green peppers, chopped
1 medium-sized yellow onion, chopped
1 zucchini, sliced
1 yellow squash, sliced
2 TBSP olive oil
2 TBSP chili powder
3/4 tsp salt
1⁄4 tsp ground red peppers
2 cups corn kernels
2 16 oz cans tomatoes (juice and all)
2 16 oz cans pinto beans (juice and all)
2 16 oz cans black beans (juice and all)
1 4 oz can mild green chillies
1 4 oz cans of tomato paste
1) Chop and sauté in oil the peppers and onions.
2) Add the sliced squashes, chili powder, salt, ground red peppers, and corn.
3) When all the vegetables are soft but still firm, add the tomatoes, all the beans, the green chilies, and the tomato paste.
4) Stir until just blended.
5) Bring to a boil and then reduce the heat.
6) Let simmer for 20 minutes stirring occasionally to prevent sticking.
Prep 15 min ∙ Cook 20 min ∙ Serves 1
2 apples
3/4 cup rolled oats
1 cup blueberries
1/2 cup almonds
1 cup apple juice
1) Cook the oats as directed on package.
2) Chop or grind the almonds, and chop the apples. Combine.
3) Stir in the blueberries.
4) Top with a sprinkle of nutmeg, cinnamon, and apple juice.
1 cup olive oil
1/3 cup fresh lemon juice
1/3 cup honey
1 tablespoon paprika
3⁄4 cup salt free tomato puree
1 tablespoon onion powder
1⁄2 tsp garlic powder
salt to taste
1) Place all ingredients in a blender and blend on high for 30 seconds.
Prep 30 min ∙ Cook 1 hour ∙ Serves 8
2 tablespoons oil
2 onions, chopped
1 pound green string beans, broken
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 skillet in 2 tablespoons oil.
2) Add oregano & 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.
Prep 10 min
4 small garlic cloves, peeled
2 2/3 cup tightly packed fresh basil leaves
1/3 cup pine nuts
1/3 cup cold-pressed extra virgin olive oil
Salt to taste
1) Place all ingredients except oil in food processor and process until chopped fine.
2) With the machine running, slowly add oil through the feed tube. Continue to process until smooth.
Prep 10 min ∙ Cook 4 hours ∙ Serves 10
1 28oz. can diced or crushed tomatoes
1 6oz. can tomato paste
1 can of tomato sauce
2 medium onions, diced
1 tsp garlic
4-5 bay leaves
1 can corn (drained)
1 can green beans (drained)
1 can potatoes (drained)
1 can english peas (drained)
1 can carrots (drained)
Salt to taste
1) Add water to cover items cook in slow cooker for 3-4 hrs or on stove top.
Tip: You could also add mushrooms or other veggies you enjoy.
Staff Pick: Ron's Pick
Prep 15 min ∙ Serves 8
1 clove garlic
1 (16 ounce) can black beans, drained (reserve liquid)
2 tablespoons fresh lemon juice
1-2 tablespoons tahini
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1) Crush garlic clove and place in food processor
2) Add black beans, lemon juice, tahini, cumin, salt and cayenne pepper; process until smooth.
3) Add enough of the reserved liquid (1 tablespoon at a time) from the beans to reach desired consistency, pulsing after each addition.
4) Serve with tortillas, crackers or sliced vegetables.
Prep 40 min ∙ Cook 55 min
1 tsp crushed fennel seeds
2 cloves garlic
2 tbsp olive oil
4 pints vegetable stock
2 lbs leeks (trimmed, cleaned, sliced)
2 lbs potatoes (cleaned, cut into cubes)
1) Heat olive oil on a medium heat in a large pan.
2) Add garlic - heat for a few mins until golden.
3) Add fennel seeds and stir in with garlic.
4) Add leeks and potatoes and mix well with other ingredients. Cover and cook for 5 mins.
5) Stir quickly. Cover and cook for further 5 mins.
6) Add stock. Bring to boil, then cover, turn heat down and simmer for 40 mins.
Prep 10 min ∙ Serves 2
1/2 medium-size cantaloupe, seeded and cut from the rind
1/2 cup orange juice (juiced from fresh oranges)
juice of 2 limes (taste before you add all the juice at once)
1 medium-size, banana, peeled and cut into chunks
fresh mint leaves for garnish (optional)
2 cups of ice cubes - makes it like a frozen ice drink (optional)
1) Mix all in a blender, and serve.
Tip:You can use this same general recipe to make all kinds of different smoothies. Just make sure you use some kind of juice and the bananas. Add water or more juice if it gets too thick. Frozen fruit works well for this.
Prep 15 min ∙ Serves 2
1 kiwi
1 pint strawberries
1 mango
2 bananas
1/2 pint blueberries
1) Slice, mix, and serve.
Prep 15 min ∙ Cook 5 min ∙ Serves 4
1 1/2 cups corn kernels (fresh or frozen)
1/3 cup pine nuts
1/4 cup lime juice
2 tablespoons extra-virgin olive oil
1/4 cup chopped fresh cilantro
2 14.5 ounce cans black beans, rinsed
2 cups shredded red cabbage
1 large tomato, diced
1/2 cup minced red onio
1) Place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes.
2) Whisk lime juice, oil, cilantro, and salt in a large bowl.
3) Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat.
4) Salt to taste just before serving.
5) Refrigerate until ready to serve.
Staff Pick: Josh's Pick
Prep 15 ∙ Cook 45 ∙ Serves 4
1 14-oz can whole peeled tomatoes
1/2 yellow onion, peeled and roughly chopped
2 garlic cloves, peeled
1 1/2 tsp coarse sea salt
3 Tbsp extra virgin olive oil
1 cup long-grain brown rice
3 Tbsp tomato paste
1/2 cup frozen peas (optional)
2 Tbsp cilantro, roughly chopped
1) Combine the tomatoes with the onion, garlic, and salt in a powerful blender and puree until completely smooth.
2)Add enough water so you have 2 1/2 cups of liquid and set it aside.
3) Heat the olive oil in a large, heavy saucepan set over high heat.
4) Add the rice and cook, stirring, until the rice turns opaque and smells nutty and almost like popcorn, about 3 minutes (Note: this makes for crunchy rice. Reduce time to make it softer.)
5) Stir the tomato paste into the rice and cook it for just 1 minute, so the tomato paste really gets into the rice.
6) Add the reserved blended tomato mixture and bring the whole thing to a boil.
7) Lower the heat, cover the pot, and simmer until the rice is cooked all the way through, about 45 minutes.
8) (Optional) Take the pot off the heat, uncover it, throw the peas on top of the rice, cover again, and let the rice sit undisturbed for 10 minutes.
9) Remove the lid, give the whole thing a good stir, and serve sprinkled with cilantro.
Prep 20 min ∙ Cook 5 min ∙ Serves 3
1 red onion, sliced
3 stalks celery, thinly sliced
1⁄2 cup broccoli, chopped
1 bell pepper, sliced
1 tsp sea salt
3 carrots, peeled and sliced
1⁄2 cup cauliflower, chopped
1 cup zucchini, thinly sliced
1 cup yellow squash, thinly sliced
1 TBSP Oriental seasoning
1) Stir-fry veggies in 1-2 TBSP olive oil on high heat until tender.
2) Add salt and seasoning to taste.
3) Serve alone or over rice.
Serves 2
2 ripe avocados, peeled and pitted
1 med. ripe tomato
1 tsp. herb seasoning
1/4 cup fresh lemon juice
Salt to taste
1) Place all ingredients in blender and blend until smooth.
1/3 cup fresh lemon juice
1/2 tsp dry mustard (optional)
1 tsp. dried oregano
1/2 cup fresh Italian parsley, minced
1⁄4 tsp sea salt
1 cup olive oil
1 garlic clove, peeled and minced
1⁄2 tsp. dried basil (if using fresh, use twice as much)
1) Combine all ingredients in a jar and shake.
