Potato and Green Onion Frittata

This recipe takes some time, but it’s a great breakfast meal for weekends on the Daniel Fast. You will need a blender or food processor; plus a baking dish.

Preheat the oven to 350°F.

1/4 cup olive oil
1 onion, finely chopped
4-5 green onions, chopped with the green and white parts separated
4 cloves garlic, minced
2 medium potatoes, shredded (or 2 cups of frozen shredded potatoes)
2 tsp. salt, divided
1/2 tsp. pepper, divided
2 lb. firm tofu
2-3 Tbsp. soy sauce, to taste

Preparation:
1.           In a large skillet, heat the olive oil over medium heat. Add the onion and the white part of the green onions and sauté for 2 to 3 minutes.
2.           Add the garlic and heat for another 30 seconds.
3.           Increase the heat to medium-high and add the potatoes, 1 tsp. of the salt, and 1/4 tsp. of the pepper. Cook for 10 to 15 minutes, flipping the potatoes regularly until they are well-browned.
4.           Blend the remaining salt and pepper, the tofu, and soy sauce in a food processor until they are creamy.
5.           Pour creamy mixture and the green part of the green onions over the fried potatoes and mix. Pour this mixture into a large, oiled pie or tart pan.
6.           Bake for 30 to 40 minutes or until the center is firm. Allow the frittata to cool for 10 minutes then invert onto a serving plate.

Yield: 4 Servings

INGREDIENTS:

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 (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. 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. Add the broth and stir. Add the thyme sprigs. Bring to a boil over high heat.
4. Cover and simmer over low heat until the lentils and barley are tender, about 40 minutes. Season with salt and pepper, to taste.

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

Six Servings

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.

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
2 tablespoons soy sauce
1 ½ cups peas (if frozen run under water to thaw)
½ cup toasted sliced almonds  

Preparation:

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.

Yield: four servings
Tip: Serve this dish as a complete main dish along w/ a side of sliced fruit such as oranges, pineapple or mango. You can double and then use the leftovers for lunch.

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.

Ingredients:
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

Preparation:
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

This is a very easy to prepare and hearty meal. I make this even when I’m not on the Daniel Fast! 2 medium-sized green peppers, chopped

1 medium-sized yellow onion, chopped
1 zucchini, sliced
1 yellow squash, sliced
2 tablespoons salad oil
2 tablespoons chili powder
¾ teaspoon salt
¼ teaspoon ground red peppers
2 cups corn kernels (fresh or frozen)
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 chilies
1   4 oz. can of tomato paste
[When I make this during non-fasting times, I also add 1 tablespoon of sugar with the other spices.]

Chop and sauté in oil the peppers and onions. Add the sliced squashes, chili powder, salt, ground red peppers, and corn. When all the vegetables are soft but still firm, add the tomatoes, all the beans, the green chilies, and the tomato paste. Stir until just blended.
Bring to a boil and then reduce the heat. Let simmer for 20 minutes stirring occasionally to prevent sticking.
Yield: 6 generous servings

You will find that if you make your recipes more flavorful the servings will be more filling! This is not only a great strategy for the Daniel Fast, but also for anytime as it helps with portion control (a big issue in Super Size It America). I like this recipe for that very reason. A simple green bean and lots of flavor! Yumm!

 2 tablespoons vegetable oil
1 pound green beans, trimmed
1/4 teaspoon salt
3 cloves garlic, minced
1/4 – 1/2 teaspooon red pepper flakes

Heat oil in frying pan or wok over medium high heat. Add trimmed green beans and salt. Cook, stirring frequently for 3 minutes. Stir in garlic and red pepper flakes, cooking for 1 more minute.

 Red Bean Soup

Beans are so rich in vitamins and protein. Plus they are excellent for our digestive systems! Serve this soup with a fresh vegetable plate and bean dip or a nice green salad.

Ingredients:
1 tablespoon olive oil
1 ½ cups chopped yellow onions
¼ cup chopped green bell peppers
1 tablespoon minced garlic
4 bay leaves
2 cups dried red kidney beans, soaked overnight
1 tablespoon Special Seasoning, (recipe follows on next page)
2 quarts vegetable stock
1 teaspoon salt
3 tablespoons chopped parsley
1 cup diced carrots
1 ½ cups cooked long-grain brown rice, warm
6 tablespoons chopped green onions

Preparation:

1. Heat the oil in a large heavy pot over high heat. Add the onions, bell peppers, garlic, and bay leaves, and cook, stirring, for 2 minutes.
2. Add the beans and cook for 2 minutes.
3. Add the Special Seasoning and stock, stir well, and bring to a boil. Reduce the heat to medium and cook for 1 1/2 hours, until beans are tender, stirring occasionally.
4. Add the salt and parsley, cover the pot, and cook for 15 minutes. Discard the bay leaves. Remove 1 cup of beans from the pot and reserve.
5. With a hand-held immersion blender, or in batches in a food processor, puree the red beans. Add the reserved beans, and stir well.
6. To serve, ladle a generous cup of the soup into each of 6 bowls.
7. Top each serving with 1/4 cup of the rice and 1 tablespoon of green onions.

Yield: six servings

 INGREDIENTS:

4 large sweet potatoes, washed well (do not peel)
1/2 cup onion, diced
1 1/2 t. olive oil
1/2 cup green pepper, destemmed, deseeded, and diced
1/2 cup Roma tomatoes, destemmed, deseeded, and diced
2 t. garlic, minced
1/2 t. chili powder
1/2 t. ground cumin
1/4 t. salt
1/8 t. freshly ground black pepper
1 - 15 oz. can black beans, rinsed, and drained
1 - 8 oz. can tomato sauce
hot pepper sauce, to taste

Using a fork, pierce the skins of the sweet potatoes in several places. Place an oven-proof rack on a cookie sheet and place the sweet potatoes on the rack. Bake at 400 degrees for 60-75 minutes or until the sweet potatoes feel soft when gently squeezed. While the sweet potatoes are baking, prepare the black bean chili. In a medium saucepan, saute the onion in the olive oil for 3 minutes to soften. Add the green pepper and saute an additional 3-4 minutes or until the vegetables are tender. Add the tomatoes, garlic, and seasonings, and saute an additional 2 minutes. Add the black beans, tomato sauce, and season to taste with hot pepper sauce, stir well to combine, and simmer the chili for 10 minutes. Taste and adjust seasonings, to taste. Remove the saucepan from the heat. When the sweet potatoes are tender, remove the cookie sheet from the oven and leave the sweet potatoes on the rack to cool for 5 minutes. For each serving, place one sweet potato on a plate or in a bowl, split it open, ladle some of the black bean chili over the top, and serve.

Serves 4

Southwest Corn and Black Bean Salad
This bean, corn and nuts in this salad combine to create 19 grams of protein per serving. This is a very flavorful salad and easy to make ahead.

Ingredients:
1 ½ 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 onion

Preparation:
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, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve.
3.           Freshly ground pepper and salt to taste just before serving.
Yield: four servings

Simple Orange and Red Onion Salad
Drizzled with a tangy dressing, this appealing salad makes a colorful and tasty alternative to the usual tossed salad. Plus, you can assemble it in minutes
Ingredients: 
4 cups torn romaine 
2 medium navel oranges, peeled and sectioned 
1 small red onion, sliced and separated into rings 
1/4 cup olive oil 
3 tablespoons red wine vinegar 
1/4 teaspoon salt 
1/8 teaspoon pepper

Directions:
On a serving platter, arrange the romaine, oranges and onion. In a jar with a tight-fitting lid, combine the remaining ingredients; shake well. Drizzle over salad; serve immediately. Yield: 4 servings.

Beautiful Green Salad
This is a basic green salad with a little “zip” to it.

Ingredients:
8 cups baby spinach leaves
1/2 medium red onion, sliced and separated into rings
1 cucumber, seeds removed and cut into ½” chunks
1 sweet orange, sliced into sections or triangles
1 1/2 cups naturally sweetened dried cranberries
1 cup roasted sliced almonds
1 cup balsamic vinaigrette salad dressing, or to taste

Preparation:
1.           Place servings of spinach onto salad plates. Top with red onion, cucumber chunks, orange slices, cranberries, and sliced almonds in that order.
2.           Drizzle dressing over each salad.
Yield: 6 servings

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
Shake all ingredients in a bottle. Toss with fresh salad greens. Store leftover dressing in refrigerator. 
 

Tofu Mayonnaise

4 ounces tofu
1/3 cup olive oil
2 tablespoons lemon juice
2 teaspoons Dijon mustard
1 teaspoon grated lemon rind
Salt and pepper -- to taste

Puree the tofu with 1/4 cup of water, oil, lemon juice and mustard until smooth. Add grated lemon rind and season with salt and pepper.

You can add 4-6 garlic cloves, mashed with 1/2 teaspoon salt, to the mixture to make garlic mayonnaise. You can experiment with using less oil, or more tofu, according to your taste. You can also add finely chopped white onion or scallion to zip it up.
Serving Size: Just under 1 cup of finished mayo

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.

Ingredients:
4 tablespoons olive oil
2 cups chopped leeks, white part only (from approximately 3 medium leeks)
2 tablespoons finely minced garlic
Salt
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

Preparation:
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.
Yield: 6 servings