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