Jewel City Daniel Fast 2020

The Daniel fast begins January 6th and will end January 26th. This is a time to deny ourselves and draw closer to God through His Word and prayer.

Below you can find a meal plan with cooking instructions and a shopping list to aid you in this fast. Click HERE to print.

Week 1 Meal Plan

  • Monday
    • Breakfast – Oatmeal w/ Fruit
    • Lunch – Spinach Salad w/ Fruit
    • Dinner – Spaghetti Squash & Veggie Meatballs in Tomato Sauce
  • Tuesday
    • Breakfast – 1 Apple or 1 Banana w/ Natural Peanut or Almond Butter
    • Lunch – Vegtable Soup w/ rice
    • Dinner – Crockpot Quinoa Chili w/ optional Side Salad
  •  Wednesday
    • Breakfast – Fruit Smoothie
    • Lunch – Lettuce Wrap
    • Dinner – Veggie Stir Fry over Brown Rice
  • Thursday
    • Breakfast – Fruit Salad
    • Lunch – Dinner Leftovers
    • Dinner – Corn Chowder w/ Side Salad
  • Friday
    • Breakfast – Quinoa Breakfast Bowl
    • Lunch – Salad w/ Avocado
    • Dinner – Leftover Chili or Chowder and Side Salad
  • Saturday
    • Breakfast – Coconut Fig Bars
    • Lunch – Dinner Left Overs
    • Dinner – Quinoa Stuffed Avocados
  • Sunday
    • Breakfast – Potato Tofu Scramble
    • Lunch – Lentil Soup
    • Dinner – Chopped Veggie Salad w/ beans, nuts and seeds. Naan/flatbread

Instructions

Breakfast:

  • Oatmeal – Steel cut or rolled oats topped with nuts, seeds, dried or fresh fruit.
  • Fruit w/ nut butter – 1 fresh apple or 1 fresh banana topped with 1-2 tbsp. of natural peanut or almond butter.
  • Fruit Smoothie – Any blend of fresh or frozen fruit, veggies and coconut water or milk substitute. A tasty example – 1 cup Almond Milk, ½ cup mixed berries, ½ a banana, ½ cup chopped cucumber, ½ an avocado and 1 cup fresh spinach.
  • Fruit Salad – Fresh fruits chopped and mixed together.
  • Quinoa – 2 cups cooked quinoa, 2 cups almond milk, ½ tsp. cinnamon or pumpkin pie spice, dash of vanilla, 1 cup fresh blueberries, ¼ cup sliced almonds.
  • Coconut Fig Bars – ½ cup whole wheat flour, ½ cup old fashioned rolled oats, 1 cup unsweetened applesauce, ¼ cup date honey, 1 cup chopped dried figs, 2 tbsp chopped pecans, ¼ cup shredded coconut, ½ tsp. cinnamon. Mix all ingredients and bake in an 8×8 dish at 350 for 15 minutes. (this recipe makes 12 bars)
  • Potato Tofu Fritata – 4-5 green onions chopped, 4 cloves garlic minced, 2 medium potatoes shredded, ½ tsp. black pepper, 2lb. firm tofu, soy sauce to taste. Sauté onions in olive oil, add garlic, add potatoes, salt and pepper. In a food processor, cream tofu, salt, pepper, and soy sauce. Pour cream over potatoes and bake 30-40 minutes at 350 until center of frittata is firm.

Lunch:

  • Spinach Salad – Fresh baby spinach with strawberries, grapes and/or apple chunks, topped with any simple dressing made from olive/grapeseed oil, fresh lemon juice, and balsamic vinegar.
  • Vegetable soup – 2 carrots, 2 stalks of celery, ½ onion, 1 clove garlic, 1 carton veggie stock, 2 cups brown rice (cooked), salt and pepper to taste. Sauté veggies add stock and let simmer for 10 minutes. Add rice and simmer additional 5 minutes.
  • Lettuce Wrap – filled with hummus, beans and/or mixed veggies.
  • Salad with Avocado – Mixed greens topped with avocado and choice of veggies, beans, fruits, nuts and seeds, Topped with a simple dressing.
  • Lentil Soup – 1 cup zucchini, 1 cup sweet peas, ½ cup carrots, ½ cup celery, ½ cup onion, 2 cloves garlic, 6 cups veggie broth, 1 can diced tomatoes, 1 cup dry lentils, salt, pepper and thyme to taste. Sauté veggies until Soft, add garlic, add broth, tomatoes and lentils. Boil then simmer for 30 minutes.

Dinner:

Spaghetti Squash and Veggie Meatballs – 

Ingredients

  • 1 medium to large spaghetti squash
  • 1 jar pasta/marinara sauce
  • 12 oz organic veggie ground (mushroom based)
  • 1/4 onion, chopped
  • 1 TBS ground flax + 3 TBS water, combined 
  • 1/4 cup breadcrumbs
  • 1/4 cup water (optional for consistency)
  • 1 teaspoon Worsteshire sauce
  • 1/2 teaspoon salt
  • 1/2 teaspoon garlic powder

Instructions

  1. Preheat oven to 375 degrees
  2. Microwave spaghetti squash a few minutes to soften skin, then cut in half lengthwise and scoop out seeds
  3. Place squash cut side down in a large baking dish, add 1/4 to 1/2 cup water
  4. Combine veggie ground, onion, flax seed + water combo, breadcrumbs, water, and seasonings
  5. Shape into 1 inch balls and place 2 inches apart on a cookie sheet
  6. Bake squash and meatballs approximately 30 minutes, until squash is tender
  7. Rake inside of squash with a fork to pull out strands (like spaghetti)
  8. Top squash with meatballs and pasta sauce

 

Crockpot Quinoa Chili – 

Ingredients

  • 2/3 cup uncooked quinoa
  • 15 ounce can black beans
  • 15 ounce can kidney beans
  • 1/4 cup tomato paste
  • 14 ounces diced tomatoes canned
  • 1/2 yellow onion chopped
  • 3 cloves garlic minced
  • 4 cups vegetable broth
  • 3 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1 1/2 teaspoons Kosher salt
  • 1 teaspoon coriander
  • 1 teaspoon paprika
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon cayenne pepper

Instructions

  • Add all the ingredients to your slow cooker, stir and cook on low for 4-5 hours or on high for 2-3 hours.

 

Veggie Stir Fry w/ Brown Rice –

Instructions

  • Chop and sauté fresh veggies or use frozen blend. Top with sesame oil, soy sauce, sesame seeds and sliced almonds.

 

Corn Chowder – 

Ingredients

  • 1 Tbsp olive oil
  • 1 yellow onion, diced
  • 1 carrot, diced
  • 2 cloves garlic, minced
  • 1 Tbsp flour
  • 6 cups vegetable stock
  • 1 sweet potato, finely chopped
  • 15oz package frozen corn
  • salt and pepper, to taste

Instructions

  1. Heat oil in large pan and sauté onion, carrot, and garlic over low heat for about 5 minutes, until soft
  2. Stir in flour and cook for 1 minute
  3. Add vegetable stock stir well
  4. Add sweet potato, bring to a boil, then simmer approximately 20 minutes
  5. Stir in the corn and cook for 5 minutes
  6. Remove 2 cups of soup to a food processor or blender and blend until smooth
  7. Return to pan, mix thoroughly, season with salt and pepper and reheat
  8. Serve immediately

 

Quinoa Stuffed Avocados – 

Ingredients

  • 2 avocados, pitted
  • 1 c. cooked quinoa
  • 1 can black beans, drained and rinsed
  • 2 scallions, sliced
  • 1 red bell pepper, chopped
  • 1 c. corn (fresh, frozen, or canned)
  • 2 tbsp. Extra virgin olive oil
  • Juice of 2 limes
  • kosher salt

Instructions

  1. Scoop out avocados, leaving a small border. Dice avocado and set aside.
  2. Make quinoa salad: In a large bowl, combine quinoa, beans, scallion, peppers, and corn. Add olive oil and lime juice and toss to combine. Season with salt.
  3. Divide salad among 4 avocado halves.

Shopping List

  • Produce
    • Apples
    • Banans
    • Berries
    • Avocado 2-5
    • Lemons
    • Limes
    • Cucumber
    • Lettuce
    • Red and Green Bell Peppers
    • Cilantro
    • Green Onions
    • Jalepenos
    • Carrots
    • Spaghetti Squash
    • Spinach
    • Grap or Cherry Tomatoes
    • Garlic
    • Sweet Potatoes
    • Red Onion and Yellow Onions
    • Any Fruit or Veggies Preferred for Snacks
  • Canned and Dry Goods
    • Steel Cut or Rolled Oats
    • Nuts and Seeds
    • Natural Peanut Butter or Almond Butter
    • Black Beans 15oz Can
    • Kidney Beans 15oz Can
    • Black eye Peas 15oz Can
    • Chickpeas 15oz Can
    • Veggie Broth x3 32oz
    • Diced Tomatoes x2 15oz Can
    • Tomato Sauce 15oz Can
    • Jar of Veggie Pasta Sauce
    • Brown Rice
    • Quinoa
  • Pantry Items
    • Seasame Oil
    • Soy Sauce
    • Olive Oil
    • Balsamic Vinegar
    • Seasame Seeds
    • Vhili Powder
    • Cumin
    • Red Pepper Flakes
    • Paprika
    • Salt Pepper
  • Cold and Feezer Items
    • Almond or Coconut Milk
    • Bag of Frozen corn x2
    • Frozen Stir Fry Veggie Blend

Join us For Service Every Sunday & Wednesday

Sunday Morning 10am

Mailing Address:

P.O. Box 1 Shinnston, WV, 26431  

Sunday Evening 6pm

Physical Address:

511 Jewel City Blvd, Meadowbrook, WV, 26404

Wednesday Evening 6:30pm

General Office Phone:

(304) 592-5678

Jewel City Church 2018. Site by Dustin Harper.