“In those days I, Daniel was mourning three full weeks. I ate no pleasant food, no meat or wine came into my mouth, nor did I anoint myself at all, till three whole weeks were fulfilled.” Daniel 10:2, 3.  One of the great things about the Daniel Fast is that you are not limited to any specific amount of food, but rather the kinds of food you can eat. The Daniel fast is limited to vegetables, fruits and water.  
SPECIAL NOTE: If you are in poor health or have concerns about your physical ability to fast, please consult a physician before beginning your fast. Your doctor can provide advice on how you can participate in this Daniel fast in a way that is healthy for you.

Foods You May Eat

• Whole Grains: All whole grains, including but not limited to: whole wheat, brown rice, millet, quinoa, oats, barley, 100% whole wheat pasta, and air-popped popcorn.
• Legumes: These can be canned or dried. Legumes include but are not limited to: dried beans, pinto beans, split peas, lentils, black eyed peas, kidney beans, black beans, cannellini beans, white beans.
• Fruits: Fruits include but are not limited to: apples, apricots, bananas, blackberries, blueberries, boysenberries, cantaloupe, cherries, cranberries, figs, grapefruit, grapes, guava, honeydew, melon, kiwi, lemons, limes, mangoes, nectarines, papayas, peaches, pears, pineapples, plums, prunes, raisins, raspberries, strawberries, tangelos, tangerines, watermelon.
• Vegetables: Vegetables include but are not limited to: artichokes, asparagus, beets, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, chili peppers, corn, cucumbers, eggplant, garlic, gingerroot, kale , leeks, lettuce, mushrooms, mustard greens, okra, onions, parsley, potatoes, radishes, rutabagas, scallions, spinach, tomatoes, turnips, watercress, yams, zucchini, veggie burgers are an option if you are not allergic to soy.
• Liquids: Spring water, distilled water, 100% all-natural fruit juices, 100% all-natural vegetable juices. You may also drink unsweetened soy milk. (Some may choose to continue use of coffee and tea…if you so choose to keep these as part of your diet be sure not to add any sweeteners, artificial sweeteners, or dairy/nondairy products).
• All Nuts, Seeds and Sprouts: Including but not limited to: alfalfa sprouts, wheat grass, sunflower seeds, cashews, peanuts, sesame. Also all natural, no sugar added nut butters including peanut butter, cashew butter, almond butter, etc.
• Others: All quality oils including but not limited to olive, canola, grape seed, peanut and sesame. Tofu, soy products, vinegar, seasonings, salt, herbs and spices.

Foods to Avoid:

• Meat and all animal products
• All dairy products
• Bread
• White rice
• Fried foods
• Caffeine
• Junk food and soda
• Foods containing preservatives or additives
• Refined sugar
• Sugar substitutes
• White flour and all products using it
• Margarine, shortening, high fat products

Recipes

ASIAN
 
ORANGE BROCCOLI STIR FRY
1 8oz. pkg. Whole Wheat Linguine, cooked,               
drained and tossed with olive oil
2 tablespoons Olive Oil
1 10 oz. pkg. sliced Baby Bella       
                Mushrooms
1 1/2 cups shredded Carrot
1 large Sweet Onion, cut in thin slices
1 tablespoon chopped Garlic
3 cups Broccoli Florets
20 whole Snow Pea Pods, cut in 3 pieces
Orange Broccoli Sauce (recipe follows)
 
In a large wok or pan, add the olive oil. On high heat, saute the onions for about two minutes stirring constantly. Add mushrooms and saute for 2 more minutes. Then add the remaining ingredients. Stir for several minutes. Turn down to medium heat, cover for 3 minutes. Add the sauce and stir until mixed well. On high heat continue to stir until thickened. Add linguine to mixture and toss. Eat!
 
ORANGE BROCCOLI STIR FRY SAUCE
2 tablespoons Sesame Oil
2 tablespoons Whole Grain, Whole Wheat
                Flour
1 teaspoon Chinese Five Spice Powder
1/2 teaspoon Red Pepper Flakes
1 cup Orange Juice
4 tablespoons Braggs
1 zest of an Orange
Put the sesame seed oil in a small bowl, add flour and whisk together. Then add remaining ingredients and whisk again.

ORIENTAL EGGPLANT
2 lb Oriental Eggplant cut in 1/2in. circles
3 tablespoons Peanut Oil
1 teaspoon chopped Garlic
1/4 teaspoon Red Pepper Flakes
6 whole Green Onions, cut in circles
1 tablespoon Sesame Oil
1 tablespoon Whole Grain, Whole Wheat Flour
2 tablespoons Braggs
3/4 cup Vegetable Broth
2 tablespoons toasted Sesame Seeds
In a small bowl, mix sesame oil, and flour. Then, add Braggs, vegetable broth, stir and set aside.
In a large skillet, on medium high heat, add peanut oil and eggplant. Saute and stir for about 4 minutes. Then add garlic, pepper flakes and green onions. Continue stirring for about 2 more minutes. Add sauce mixture. Stir until sauce becomes gravy like (about 1 min.) Sprinkle with sesames seeds and serve.
 
CHINESE FRIED RICE
3 tablespoons Peanut Oil
1 cup Green Onion, chopped
1 8oz. pkg sliced fresh Mushrooms
1 cup frozen Peas
1 cup shredded Carrot
4 cups Whole Grain Brown Rice, cooked
1/2 cup dry-roasted Peanuts
1/4 cup Braggs
In a wok or heavy skillet heat oil over med-hi heat. Add green onions, mushrooms, and carrots. Saute until the mushrooms turn from a light tan to a med brown color. Stir constantly, add rice and stir into the vegetables. Then add the peas, peanuts and Braggs. Toss until heated thoroughly. Salt and pepper to taste.
 
JAPANESE CABBAGE SALAD
1 16 oz. package Shredded Cabbage (white,
                purple with carrots)
1 8 oz. package of Whole Grain Pasta (no
                egg), cooked and drained
1 8 oz. can Bamboo Shoots, drained and
                rinsed
1 8 oz. can sliced Water Chestnuts, drained
                and rinsed
1/4 lb Pea Pods, cut in 4 pieces
 
Mix all ingredients together in a large bowl. Pour the Ginger Garlic Japanese Dressing over the salad and toss. Salt and pepper to taste.
 
GINGER GARLIC JAPANESE DRESSING
3 tablespoons Lemon Juice
3 tablespoons Peanut Oil
3 tablespoons Sesame Oil
3 teaspoons chopped Garlic
1 whole Ginger Root, 3 in. long peeled and
                chopped
5 teaspoons Braggs (Soy Sauce Alternative)
1 1/2 teaspoons Pepper
Place all ingredients into food processor and blend for 2 minutes. Keep in refrigerator for a week.
 
LETTUCE WRAPS
4 Bibb Lettuce Leaves
1 cup Broccoli Slaw
Ginger Garlic Japanese Dressing
Mix the broccoli slaw with 1/4 cup ginger garlic Japanese dressing. Salt and Pepper to taste. Fill each bibb leaf with 1/4 cup slaw mixture. Eat!
 
ORIENTAL BABY PASTA
1 16 oz. package of Whole Wheat Baby Sea
                Shell Pasta, cooked and drained
1 tablespoons Olive Oil
1 cup shredded Carrot
1 10 oz. pkg. of sliced Baby Bella
                Mushrooms
1/2 cup Green Bell Pepper, chopped
1 whole Red Onion, chopped
1 teaspoon ground Ginger
1 bunch Green Onion, sliced thin
1/2 bunch Cilantro leaves, chopped
1 teaspoon Salt
1 teaspoon Pepper
Chili Garlic Paste (see recipe)
Make Chili Garlic Paste and set aside.
In a large pan on high heat, place olive oil, onions, bell peppers, mushrooms, carrots and saute for about 4 minutes stirring constantly, add ginger, garlic, green onions, salt and pepper and chili paste. Stir for about 2 minutes, add cilantro and cooked baby pasta. Combine all together well and serve room temperature or cold.
 
CHILI GARLIC PASTE
1 tablespoon of Tomato Paste
1 teaspoon of Garlic Powder
1/2 teaspoon of Red Pepper Flakes
3 tablespoons of Sesame Seed Oil
3 tablespoons of Braggs
Mix all these ingredients in a small bowl and set aside.
 
MONGOLIAN VEGETABLES
2 tablespoons Peanut Oil
1 large head of Bok Choy (white only),
                sliced in 1/2in. circles
1 large Red Bell Pepper, cut in thin strips
1 bunch Green Onions, cut in circles
2 cups Snow Pea Pods
1 8 oz. can sliced Water Chestnuts, drained
                and rinsed
1 14.5 oz. can of bean sprouts, drained and rinsed
2 teaspoons chopped Garlic
2 tablespoons Sesame Oil
2 tablespoons Whole Grain, Whole Wheat Flour
5 tablespoons Braggs
1/2 teaspoon Pepper
1 1/2 cups Vegetable Broth
In a small bowl, mix the sesame oil and flour together. Then, add Braggs, pepper and stock. Mix well and set aside.
In a large skillet place, 2 tbsp of peanut oil, add red bell pepper and bok choy, saute for about 3 min. Then add pea pods, green onions and chopped garlic. Continue sauteing for another 3 minutes. Then add bean sprouts and water chestnuts, toss around and cook for another minute. Then add sauce mixture, stirring constantly until it thickens. Let bubble for a few minutes if desired, serve over whole grain brown rice.

TOASTED ALMOND RICE
 A very delicious dish - add color and contrast to the dish by adding diced red pepper or dried cranberries - so good!!
5 green onions, sliced
1 tablespoon olive oil 
2 cups whole grain brown rice 
1 tablespoon Braggs (soy alternative) 
4 cups vegetable broth 
1 cup toasted slivered almond

Cook onions in heated oil in heavy-bottomed saucepan over medium-high heat for 1 minute, stirring often. 
Add rice, Braggs and broth. Heat to a boil. Reduce heat to low. Cover. 
Simmer, stirring occasionally, for 20 minutes. Remove from heat; stir in almonds.


CHILI

LENTIL, CORN & SWEET PEPPER CHILI
50 min | 5 min prep SERVES 6
2 teaspoons extra virgin olive oil
1 large onion, finely chopped
1 (28 ounce) tin crushed tomatoes
1 cup vegetable stock
1 1/2 cups dry lentils, rinsed and drained
2 cups corn
1 large red pepper, chopped
1 (4 1/2 ounce) can green chilies
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon salt
1/4 cup finely chopped coriander

Heat non stick dutch oven.Add the oil and onion, saute until golden (about 7 mins). Add the tomatoes, stock and the lentils and bring to a boil. Reduce to a simmer and cook covered for 20 minutes. Add the corn, pepper, chillies, cumin and ground coriander and salt.
Bring to a boil again, then reduce to a simmer, cover and cook until the lentils and vegetables are soft (about 15 mins).
Stir in the chopped coriander and serve.
 
ROCCO’S VEGAN CHILI
50 min   10 min prep  SERVES 4
3 tablespoons olive oil
2 cups diced onions, divided
3/4 cup chopped celery
3/4 cup chopped carrot
3 garlic cloves, minced
2 cups chopped bell peppers
1/2-1 tablespoon chili powder (to taste)
1 tablespoon ground cumin
1 (28 ounce) can chopped tomatoes, with liquid
3 tablespoons tomato paste
1 (15 ounce) can black beans, with liquid
1 (15 ounce) can kidney beans, with liquid
1 (11 ounce) can whole kernel corn, undrained
1 1/2 tablespoons dried oregano
1 1/2 tablespoons dried basil
sea salt, to taste
black pepper, to taste
1 tablespoon lime juice
1/2 cup chopped cilantro
Heat oil in a large saucepan over medium heat. Sauté 1-1/2 cups of the onion (reserve the other 1/2 cup) along with the celery and the carrots until soft.
Stir in the peppers, garlic, chili powder and cumin. Cook about 6 minutes.
Stir in tomatoes, tomato paste, beans, and corn. Season with oregano, basil, salt and pepper.
Bring to a boil, and reduce heat to low. Cover and simmer for 30 minutes, stirring occasionally.
Stir in lime juice and cilantro just before serving. Top with the reserved 1/2 cup of chopped onion.
 
HEARTY MEATLESS CHILI
1½ hours   20 min prep  SERVES 6
1 small onion, chopped
1 large green bell pepper, chopped
3/4 cup chopped celery
3/4 cup water
3 garlic cloves, finely chopped
2 (14 1/2 ounce) cans recipe-ready diced tomatoes, undrained
1 1/2 cups water
1/4 cup tomato paste
2 maggi vegetarian vegetable flavor bouillon cubes
1 tablespoon chopped fresh cilantro
1 tablespoon chili powder
1/2 teaspoon cumin
2 (15 ounce) cans canned kidney beans, rinsed and drained
COMBINE onion, bell pepper, celery, water and garlic in large saucepan. Cook over medium-high heat, stirring occasionally, for 6 to 8 minutes or until vegetables are tender.
ADD tomatoes and juice, water, tomato paste, boullion, cilantro, chili powder and cumin; stir well. Stir in beans. Bring to a boil; cover. Reduce heat to low; cook, stirring occasionally, for 45 minutes.
 
CHOCK-FULL-OF-VEGGIES CHILI
1 tablespoon extra virgin olive oil
2 bell peppers, chopped
1 1/2 cups mushrooms, chopped
1 large onion, chopped
2 celery ribs, chopped
3 garlic cloves, minced
1 tablespoon chili powder
1 tablespoon dried oregano
1 teaspoon cumin
1/4 teaspoon salt
2 (15 ounce) cans pinto beans
1 (14 1/2 ounce) diced tomatoes
In a large saucepan, heat oil over medium heat. Add peppers, mushrooms, onion, celery, and garlic. Cook about 7 minutes until vegetables begin to soften. Add seasonings and continue to cook an additional 5 minutes, stirring occasionally.
Add beans and tomatoes with all their juices and bring to a gentle simmer. Simmer 25 to 30 minutes, until chili is fragrant and slightly thickened.
 
SPICY TEXAS BLACK BEAN CHILI
2 (15 ounce) cans black beans
1 (14 1/2 ounce) can stewed tomatoes
1 (14 1/2 ounce) can diced tomatoes and green chilies
1 (14 1/2 ounce) can vegetable broth
1 (11 ounce) can corn
4 green onions
2 tablespoons chili powder
1 teaspoon ground cumin
1/2 teaspoon garlic powder
Drain the black beans.
Combine all the ingredients in a large pot, and cook for at least 2 hours or until all the flavors are blended together. Enjoy!

DESSERTS

CLEAN EATING STRAWBERRY RHUBARB APPLE CRISP
Filling Ingredients
4 cups rhubarb, chopped or sliced
1 cup fresh, organic strawberries
1 large apple
3/4 cup organic apple juice concentrate
1 tsp. cinnamon
1 tbsp. tapioca s (cornstarch will work too)
Topping Ingredients
1/2 cup quick-cook oats
1/2 cup walnuts
1/2 cup quinoa, uncooked
3 dates, seeds removed
1 tsp. olive oil
 
Directions
Step 1 – Place all the filling ingredients in a sauce pan and bring to a boil. Immediately reduce heat to a simmer.
Step 2 – Continue to simmer for approximately 1 hour. The starch should
be completely dissolved and you should have a somewhat thick (almost like stew), stringy substance when done. Stir frequently.
Step 3 – While the rhubarb cooks, place all the topping ingredients into a food processor and blend until well combined. It should stick together just slightly, but you should still be able to “sprinkle” it
over the filling.
~Preheat oven to 350 degrees F.
Step 4 – Pour the rhubarb into a 9x13 baking pan.
Step 5 – Sprinkle with the topping so the entire thing is evenly covered. Place in oven and bake for 30 minutes. The topping should have a nice, golden appearance. Check frequently after the first 20 minutes
to ensure nothing gets burned.
Step 6 – Allow to cool completely so that the bottom of the pan can be held in your had. In other words, not hot at all. Place the entire dish in the freezer and freeze for about 2 hours. The idea here is to CHILL
it, not freeze it. Once it’s frozen, it’s very hard to cut. So if you accidentally freeze it, just let it sit out on the counter until it’s
soft again. Slice, and serve.
 
APPLE CRISP
20 Apples, peeled/cored/sliced
1/3 Cup Water
(For crisper apples use less liquid)
1 Cup Raisins
1 Cup Oats
1 Cup Walnuts
1 TBS Cinnamon
4 TBS Earth Balance Butter, melted
 
Preheat oven to 350°F. Place sliced apples in baking dish and sprinkle with water. Pulse raisins, oats, walnuts & cinnamon in a Cuisinart until they form a crumb texture. Next, add the melted butter and pulse
until the mixture forms a ball. Crumble the mixture over the apples and bake for 1 hour.
 
VEGAN BROWNIE BITES
YIELD: about 18
ingredients:
1 1/3 cups pitted Medjool dates
1/2 cup walnuts or pecans, or a combination
4 tablespoons unsweetened cocoa powder
1 teaspoon vanilla extract
Directions:
Place all ingredients in the bowl of a food processor. Pulse until the nuts are finely chopped and the mixture stays together when pinched between your fingers.
Form tablespoon-sized balls of the mixture using your hands. Serve immediately or store in the refrigerator.

STRAWBERRY ICE CREAM
1 banana, sliced and frozen
1 handful of strawberries, frozen
1-2 tablespoons coconut milk
1 teaspoon vanilla extract
Place the frozen bananas and strawberries into a food processor. Start blending then add in the vanilla and coconut milk. Just enough for it to blend together but not too much, we want it to be really thick! Once
it is nice and smooth but still very thick scoop it out and enjoy! It needs to be eaten right away as it will not keep very well in the freezer. Makes 2-3 servings.
 
COOKIES – NO FLOUR OR SUGAR!
3 mashed bananas (ripe), 1/3 cup apple sauce, 2 cups
oats, 1/4 cup almond milk, 1/2 cup raisins (optional), 1 tsp vanilla, 1 tsp cinnamon. Bake at 350 degrees for 15-20 minutes.
 
POWER BALLS
1lb cooked and mashed sweet potato
2 heaped tablespoons almond butter (made with 1/2 cup raw almonds,
recipe here)
1 tablespoon chia seeds
2 teaspoons pure, raw cacao powder (unsweetened)
1 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon ground cardamom
1/4 teaspoon ground licorice
virgin coconut oil, for rolling
unsweetened coconut, for rolling (optional)
Combine the sweet potato, almond butter and chia seeds in a bowl.
 Mix together the cacao and the spices and stir into the mixture. You should have a gooey, sticky mixture. Rub your hands lightly with coconut oil and roll the dough into about 10 balls.
 Chill the balls in the fridge (20-30 minutes), then roll the balls in unsweetened coconut before serving. These will keep in the fridge for 2-3 days.


PEANUT BANANA CRUNCH POPCORN

5 quarts of air-popped Popcorn (about 20 cups) 
2 cups dried Banana Chips 
½ Cup natural Peanut Butter 
2 Tablespoons Peanut Oil 
2 Teaspoons Braggs (Alternative to Soy Sauce) 
¼ Teaspoon Garlic Powder 
¼ Teaspoon Cayenne Pepper 
1 Cup Peanuts

Preheat oven to 275. In a large pan, combine popcorn, banana chips, and peanuts.

In a small saucepan, combine peanut butter, oil, Braggs, garlic powder, cayenne pepper and stir over medium heat until melted. Pour over the popcorn and toss. Spread out on a cookie sheet and bake in oven 15 minutes. Toss several times.

ITALIAN

PIZZA
Pizza Sauce (recipe follows)
Whole Grain Pizza Crust (recipe follows)
1 whole Zucchini, sliced
1/2 whole Red Bell Pepper, chopped
5 whole Sun-Dried Tomatoes in olive oil
1/4 whole Red Onion, Sliced
1 6oz. sliced fresh Mushrooms
Preheat oven to 375. Prepare pizza sauce and crust. Arrange your favorite vegetables on to and bake for 30 minutes or until crust is crispy.
 
PIZZA SAUCE
1 6oz. can Tomato Paste
3 tablespoons Minced Garlic
3 tablespoons Italian seasoning
1 teaspoon Fennel seed
2 tablespoons Olive Oil
1/4 cup Water
1 pinch Salt
Mix all the ingredients together and let sit for 30 minutes.
 
WHOLE GRAIN PIZZA CRUST
2 cups Whole Grain, Whole Wheat Flour
1/3 cup Olive Oil
1 cup Water
1 teaspoon Italian seasoning
1/2 teaspoon Salt
1 teaspoon Fennel seed
1/4 teaspoon Garlic Powder
1 tablespoon Olive Oil for pan
 
Mix flour, salt and seasonings in a large bowl. Add oil and work into the flour. As you are mixing the dough with your hands, slowly add 1 cup of water. Knead until smooth. If too dry add small amounts of water, 1 tablespoon at a time. Press into a greased cookie sheet to make 1 large pizza or roll out into individual sized pizzas. Makes 6-8 individual sized pizzas.
 
ROASTED TOMATO AND VEGETABLE PENNE
4 whole Tomatoes, sliced
2 tablespoons Garlic Cloves, chopped
1 teaspoon Salt
1 teaspoon Pepper
1/2 whole Onion, sliced in rings
4 tablespoons Olive Oil
1 12 oz. box Penne, Whole Wheat, (no egg)
2 whole Yellow Squash, cut in chunks
3 cups Asparagus, frozen, cut in strips
2 whole Carrots, cut in thin sticks 2 in. long
2 whole Zucchini cut in thin sticks 2 in. long
1/2 whole Red Bell Pepper, cut in strips
4 tablespoons Olive Oil
2 tablespoons Garlic Cloves, diced
1/2 teaspoon Onion Powder
1 teaspoon Pepper
1/2 teaspoon Red Pepper Flakes
1 teaspoon Salt
Preheat oven to 400. Place sliced tomatoes on a cookie sheet. Evenly spread diced garlic and olive oil on top of the tomatoes. Sprinkle with salt, pepper. Cover the tomatoes with the sliced onion. Bake 400 for 25-30 minutes.
While the tomatoes are in the oven, cook the penne per the instructions on the box. Clean and cut all the vegetables. Over medium high heat, saute all the vegetables with 4 tablespoons of olive oil.. After 2 minutes add the garlic, onion powder, pepper and red pepper flakes. Continue to saute for 5 more minutes. Add cooked penne and salt, stir until all the vegetables are mixed in.  Add the roasted tomatoes and mix well. Serve warm.
 
QUICK AND EASY GARLIC, TOMATO PENNE
1/2 cup Olive Oil
2 tablespoons Minced Garlic
1 28 oz. can Crushed Tomatoes with Italian herbs
1 teaspoon Red Pepper Flakes
1/2 teaspoon Salt
1 tablespoon dried Basil
1 tablespoon dried Parsley
1 pound Whole Wheat (no egg) Penne
Cook penne per instructions on the package.
In the meantime, in a heavy sauce pan, heat olive oil and saute garlic for about 2 minutes. Add red pepper flakes and tomatoes, salt, basil and parsley. Simmer uncovered on medium heat for about 20 minutes until liquid is almost gone. With the back of your spoon mash the tomatoes. Toss in the cooked penne, mix together well and continue to cook for 5 minutes, tossing several times.
 
OLIVE OIL GARLIC SPAGHETTI
1 pound Whole-grain Spaghetti noodles,     
                cooked and drained
1/2 cup Olive Oil
3 tablespoons Minced Garlic
1/4 teaspoon Red Pepper Flakes
3 teaspoons Fresh Minced Onions
Salt and Pepper to taste.
Heat oil in large frying pan and add garlic and onion. Saute over medium heat for about 5 minutes or until golden brown. Be careful not to burn. Add red pepper, fresh ground pepper and salt to taste and toss. Let pasta warm up for a few minutes.
 
LEMON ZUCCHINI PENNE
1 12oz. box of Whole Wheat Penne,
                cooked per box instructions
1/4 cup Olive Oil
1/2 teaspoon Red Pepper Flakes, crushed
2 teaspoons chopped Garlic
1 large Zucchini chopped
12 whole Grape Tomatoes, cut in half
10 whole Sun-dried Tomatoes in olive oil,
                cut into bits
1/2 cup chopped Flat Leaf Parsley
1 teaspoon dried Basil
1/4 cup Lemon Juice
1 teaspoon Salt
1 teaspoon Pepper.
In a pan, saute olive oil, red pepper flakes, garlic and zucchini for about 5 minutes on medium heat stirring constantly. Then add grape tomatoes, dried tomatoes, parsley, basil, salt, pepper and lemon juice. Cook for an additional five minutes. Then add cooked, drained penne to pan and combine well. Serve warm.


POLENTA AND EGGPLANT SAUCE
2c boiling water
1/2 oz. dried mushrooms (anykind)
6 1/2c water
1 1/2c polenta or yellow cornmeal
1 red pepper, cut in strips
2T parsley
2 1/2c canned tomatoes, crushed
2c cubed eggplant
1/2c chopped onions
1T olive oil
1. In a small bowl, combine the boiling water and mushrooms. Let soak until soft.
Drain, reserve the soaking liquid.
2. In a large frying pan, heat oil. Add eggplant, cook for 5 min. or until browned and soft. Stir in mushrooms, peppers, and onions; stir constantly.
3. Pour in the tomatoes and reserved mushroom liquid; bring to a boil.
Reduce heat and simmer for 45 minutes, or until sauce is thickened.
4. Meanwhile, prepare the polenta by bringing the 6 1/2c water to a boil in a 3-quart saucepan. Slowly wisk in the polenta or cornmeal. Reduce the heat to low; cook; stirring often, for 30 to 35 minutes, or until thick and smooth.
5. Pour the polenta onto a large serving platter and keep warm until sauce is ready.
Spoon the eggplant sauce on top. Sprinkle with parsley.
 
FAGGIOLI AL’ OLIO ( White Beans with Olive Oil & Tomato Salad)
 
Great Northern Beans, fresh cooked or canned
Ripe tomatoes, chopped
Fresh Basil leaves, chopped or minced
Fresh finely chopped parsley
First Press - Olive Oil
Coarse salt
Fresh ground pepper
Finely chopped or mashed Garlic Cloves
Chopped Green scallions
Juice of one freshly squeezed lemon
1. You can use 2 cans of canned Great Northern Beans, well-washed and drained or fresh soaked, boiled and drained so that the beans are cooked through but not mushy.
2. Chop the fresh ripe peeled whole tomatoes into small cubes, retaining the juice and seeds.
3. Julienne or chop the fresh basil leaves and mix with fresh chopped parsley.
Mix all of the ingredients and season to taste.
 
ITALIAN VEGETABLE STEW
2 tablespoons olive oil
1 large onion -- chopped
2 stalks celery -- chopped
2 cloves garlic -- minced
1 28 oz can diced tomatoes with juice
1 14.5 oz can diced tomatoes w/garlic & onions -- with juice
3 cups vegetable broth
1 16 oz pkg frozen Italian green beans
1 15 oz can cannellini beans -- rinsed & drained
2 teaspoons dried basil
2 teaspoons Italian seasoning
salt & pepper to taste
Heat oil in a Dutch oven.
Cook onion and celery until soft, about 5 minutes; add garlic, and cook about 2 additional minutes.
Add tomatoes, vegetable broth, frozen green beans, and seasonings to taste.
Bring to a boil; reduce heat, and simmer about 15 minutes.
Add cannellini beans and cook 10 more minutes.
 
CANNELLINI VEGETABLE RICE
2 tablespoons olive oil
1 large onion -- chopped
1 yellow bell pepper -- chopped
1 cup brown rice
2 cups water
1 14 oz. can Italian style stewed tomatoes
1 3/4 cups or 1 15 oz. can cannellini beans -- rinsed & drained
1 cup frozen or canned corn
1 tablespoon fresh basil (or 1 tsp. dried) -- minced
1 teaspoon fresh marjoram leaves (or 1/2 tsp. dried) -- crumbled
1/2 teaspoon fresh thyme leaves (or 1/8 tsp. dried)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Heat oil in a large nonstick skillet over medium heat.
Add onion and bell pepper and cook, stirring, until onion is translucent, about 3-4 minutes. Stir in rice, add water, and bring to a boil. Reduce heat, cover and simmer 20 minutes, or until rice is done. Pour stewed tomatoes into blender and process until pureed. Add to the rice along with the beans, corn, herbs, salt, and pepper and bring to a boil. Reduce heat, cover, and simmer 10 minutes.

MISCELLANEOUS

SPICY HUMMUS
1 can Chickpeas, drained and rinsed
¼ cup Sesame Seeds
1 tablespoon Olive Oil
1 tablespoon minced Garlic
1 teaspoon Cumin
1 teaspoon Coriander
½ teaspoon Red Pepper
½ teaspoon Salt
1 whole Lemon, juiced
In a food processor, puree sesame seeds and olive oil. Add the remaining ingredients and blend till smooth. Serve with vegetables or spread on a whole wheat tortilla. Make a meal by adding tomatoes, onions and lettuce to your whole wheat tortilla.
 
COUSCOUS
2 stalks Celery, finely chopped
1 small White Onion, finely chopped
8 oz. Mushrooms, finely chopped
2 cloves Garlic, finely chopped
3 tablespoons Olive Oil
1 cup Whole Wheat Couscous
1 teaspoon Rosemary, ground
1 teaspoon Paprika, ground
1 teaspoon Turmeric, ground
1 teaspoon Cinnamon, ground
1 teaspoon Chili Powder
1 cup Vegetable Broth, can substitute with Water
1 teaspoon Coriander, ground
 
In a large bowl, add the couscous and spices. Pour 1 cup of boiling vegetable broth or water and cover with a plate. In a sauté pan, add the olive and vegetables. Cook until mushrooms are tender, this usually takes just a few minutes. Remove the lid from couscous bowl and gently fluff with a fork. Add sautéed vegetables, salt and pepper to taste.
 
ORANGE CRANBERRY COUSCOUS
1 cup Whole Wheat Couscous
1 ½ cups Orange Juice
1 tablespoon Olive Oil
½ cup dried Cranberries
1/3 cup Parsley, chopped
1 cup toasted slivered Almonds
1 teaspoon Pepper
1 teaspoon Salt
In a saucepan, bring orange juice and olive oil to a boil, add couscous and remove from heat. Stir and cover for 5 minutes. Then, fluff with a fork. Add remaining ingredients. May be served warm or cold.
 
 
FRUTTI TUTTI COUSCOUS
1 ¼ cups Orange Juice
1 cup Water
1 teaspoon Salt
1 teaspoon Pepper
1 tablespoon Olive Oil
1 ½ cups Whole Wheat Couscous (1 7.6 oz. Box Whole Grain Wheat Couscous)
½ cup shredded Carrot
½ cup frozen Pineapple chunks (approx. 8 pieces) chopped.
½ cup frozen Mango chunks (approx. 8 pieces) chopped.
1 cup toasted Pine Nuts
1 half Jalapeno Pepper seeded, chopped
1 half Red Bell Pepper, chopped
¼ Purple Onion, chopped
1 zest of one Lime
Put orange juice, water, salt, pepper and olive oil in a microwaveable dish and bring to a boil in the microwave (takes about 6 minutes. Then add couscous and cover for 5 minutes. In the meantime, in a large bowl combine all the other ingredients. After couscous has set for 5 minutes fluff with fork and add to the large bowl and stir to mix. Serve cold. If you like cilantro, chop it and garnish. This is a great taste combination. It makes a wonderful take to work lunch!
 
AMARANTH AND QUINOA
STUFFED PEPPERS
4 red bell peppers
1/2 cup black quinoa, rinsed
1/2 cup amaranth
1 1/2 cups water
1 cup edamame, thawed
1 carrot, grated
2 shallots/green onions, finely chopped
2 tbl sesame seeds, lightly toasted
2 tbl brown rice vinegar
pinch of sea salt
freshly ground black pepper
Directions:
Place the quinoa and amaranth in a saucepan and cover with one and a
half cups of water. Bring to boil and let simmer for about 12 minutes.
Turn off the heat, cover and let sit for 5 more minutes. Fluff with a fork.
 
Preheat the oven to 180C. Cut the tops of the capsicums and remove the insides and the seeds.
Combine the quinoa and amaranth mixture with the edamame, carrot,
shallots and sesame seeds in a large mixing bowl. Season with brown
rice vinegar, pinch of salt and freshly ground black pepper.
Stuff the peppers with the mixture and place in an oven proof dish. Cover with the ‘lids’ of the peppers. Pour 1/4 cups of water into the baking dish. Cover the dish with foil and bake for 40-50 minutes or until tender.


PECAN RICE PILAF

3 cups water 
1/2 cup brown rice 
1/2 cup bulgur 
1/2 cup barley 
2 tablespoons olive oil 
1 cup onion, chopped 
1/2 teaspoon salt 
1/4 teaspoon black pepper 
1/2 cup pecans, toasted and chopped 
1/2 teaspoon thyme, dried 
1/4 cup dried unsweetened cranberries 
Cook rice and barley together, in 2 cups of water, simmer for 40 minutes.
Cook bulgur separately, in 1 cup of water, simmer about 20 minutes or until all liquid is absorbed.

While grains are cooking, saute onion in olive oil in frying pan. When grains are cooked, add onion and rest of ingredients to grains and stir thoroughly.
Garnish with copped parsley and serve.

MEXICAN

CORN TORTILLA
Organic Corn Tortillas can be purchased from Trader Joe’s, Whole Foods or Henry’s, however the following is an easy fun alternative.
2 cups Masa Corn Flour (not corn meal)
1 1/4  cups Water
1/2  teaspoon salt
Mix the masa, salt and water together in a large bowl. The mixture should stick together...but it should not be too sticky or crumbly. If it is crumbly add 1 tablespoon of water at a time until the desired consistency is accomplished.
Form into 3 in. balls. Take a quart size ziplock bag and cut it along the seams, so you will have two squares. Then, place one ball of dough inbetween the two plastic squares and put into a tortilla press. Peel away and cook on a hot griddle about 2 minutes on each side.
Makes 8 - 10 tortillas.
 
WHOLE-WHEAT TORTILLA
Organic Whole-Wheat Tortillas can be purchased from Trader Joe’s, Whole Foods or Henry’s, however the following is an easy fun alternative.
2 cups Whole Grain, Whole Wheat Flour
1 teaspoon Salt
1/3 cup Olive Oil
2/3 cup warm Water
 
Mix flour and salt together in a large bowl. Add oil and wok into the flour well, until all flour and oil are combined. Then slowly add 2/3 cup water as you are mixing the dough with your hands. Knead until smooth. If too dry add small amounts of water 1 tablespoon at a time.
 
Divide in half four times, making 8 balls. Cover with plastic warp and let sit for 20-30 minutes. On a smooth surface, lay out a piece of wax paper and place a ball in thecenter. Place another piece of wax paper on top. Use a rolling pin to press tortillas into mostly round shapes. Cook on a hot griddle or frying pan. Cook 2 minutes on each side. Note: a tortilla press can be used also.
 
GUACAMOLE
4 large Avocados
1 whole juice of a Lime
1/2 teaspoon Salt
1/2 teaspoon Pepper
1/2 cup of Simple Salsa (see recipe)
Slice avocados in half, removing the skin and pits. Add remaining ingredients and mash well.
 
SIMPLE SALSA
5 whole Roma Tomatoes, diced
1/2 whole White Onion, diced
1 whole Jalapeno Pepper, diced fine
1/2 cup Cilantro leaves, torn
1 tablespoon chopped garlic
1 tablespoon Lemon Juice
1/2 teaspoon Black Pepper
1 teaspoon Salt
Mix all together. Chill and Serve.
 
NADA ASADA
1 whole Green Pepper, sliced
3 whole Portabella Mushrooms, sliced
1 whole Purple Onion, cut in thin slices
1 teaspoon chopped Garlic
1/2 teaspoon Salt
1/2 teaspoon Pepper
1 teaspoon Cumin
1 teaspoon Chili Powder
3 tablespoons Olive Oil
4 Whole Wheat, Whole Grain Tortillas
2 Whole Zucchini, sliced in half moons
 In a non-stick skillet, get the olive oil hot and add onions, bell peppers and zucchini. Continue to saute on high heat stirring constantly. After about 3 minutes add mushrooms and continue to cook for another 2 minutes. Add garlic and all other seasonings and stir on med-high heat until vegetables are tender. Remove from heat. In a small pan, heat tortillas for about 20 to 30 seconds on each side. Fill with Asada mixture and serve with salsa and guacamole.

CHALUPAS
Corn Tortilla (see recipe)
Salsa (see recipe)
Avocado slices or Guacamole (see recipe)
Refried Beans (vegan style or homemade)
1/2 head Lettuce, shredded
Preheat oven to 375. Place corn tortillas on a cookie sheet and bake for 5-10 minutes or until hard. Smear on warm refried beans. Pile on the lettuce then scoop on the salsa and guacamole.
 
MEXICAN RICE
1 cup Whole Grain Brown Rice, uncooked
2 1/2 cups cold Water
2 tablespoons Olive Oil
1 cup White Onion, diced
2 tablespoons minced Garlic
1 14.5 oz. can diced Tomatoes
1/2 whole Green Bell Pepper, diced
1 1/2 teaspoons Salt
1 teaspoon Pepper
1 1/2 teaspoon Cumin
Using a frying pan with a lid, add olive oil and rice. Over medium high heat, stir the rice to a golden brown. Then add garlic, 2 1/2 cups cold water and the can of tomatoes. Bring to a bil and reduce to low heat. Add remaining ingredients stir and cover. Let cook for 1 hour 15 minutes. Check after 45 minute, as temperature time varies with each stove, but don’t check prior to the 45 minutes. When done remove from heat, let sit for 5 minutes.

SOUP

TOMATO-BASIL SOUP with ORZO
1 tsp. olive oil
1/4 cup apple juice
1/2 medium onion
2 cloves garlic
1/2 cup diced red bell pepper
4 cups chopped fresh or canned tomatoes
1 cup vegetable stock
1/3 cup whole wheat orzo pasta
1/4 cup chopped fresh basil
*30 minutes or less*
In a soup pot, heat oil and apple juice over medium heat. Saute onion, garlic and pepper 8 to 10 minutes, stirring frequently, until onion is soft but not brown.
(add small amounts of water if mixture is too dry) Add tomatoes and broth; bring to a boil. Add pasta; cook 5 minutes, stirring.
Cover; simmer over low heat 15 minutes.
Add basil and serve hot. Makes 4 servings.
 
CARROT AND BUTTERBEAN SOUP
1 tablespoon of sunflower oil
1 onion, chopped
4 cloves of garlic, chopped
about 8 large to medium carrots, scraped and cut up into chunks
2- 3 cups of cooked butter beans (large limas),
4 cups of water
a little seasalt as desired
Saute the onion and garlic in the oil for a few minutes and then add the carrot and stir well. Add water and bring to the boil - turn down to simmer and cook for about 15 minutes until the carrot is cooked through. Add the beans and cook for a further 5 minutes or so until they are properly heated.
 
GOLDEN CARROT SOUP
2 tablespoons Olive Oil
1 large Onion chopped
3 stalks of Celery chopped
4 cups of sliced Carrots
1 quart Vegetable Broth
1 teaspoon Poultry Seasoning
1 teaspoon dried Basil
2 teaspoons chopped Garlic
1/2 teaspoon Pepper
1 teaspoon Salt
Place olive oil in a large pot and saute onion, celery, carrots, garlic and all the seasonings for about 10 min. Then add vegetable broth. Cover and simmer for about 25 min. or until carrots are tender. With a hand-held blender, cream soup. (If you do not have a hand-held blender, spoon into a regular blender. Blend half at a time and be careful this stuff is hot!
 
SWEET POTATO CAULIFLOWER SOUP
yield: 6 to 8 servings
1 large head cauliflower
olive oil for drizzling
Few dashes Garam Masala (an Indian Spice mix)(This is optional)
3 medium to large sized peeled sweet potatoes, cut into 1″ pieces
1 sweet onion, diced
2 cloves garlic
7 cups water
First, preheat your oven to 400 °F and cut up your cauliflower into bite sized pieces. Sprinkle cauliflower lightly with garam masala. Place cauliflower onto ungreased cookie sheet and lightly drizzle with
olive oil. Place in oven and let roast until golden brown on the tops and tender, but not mushy, about 20-30 minutes. There’s no need to flip ‘em. Just remove from oven and let cool while you cook the rest of the soup.
In large stockpot, bring sweet potato, onion, garlic and water to a boil. Salt (abt 3/4 tsp) and stir. Reduce heat and allow to remain at a constant simmer until sweet potatoes are tender. Add in cooked cauliflower and divide soup into 2 parts.
Let soup cool and then blend one part soup in blender until very smooth. Combine with second part soup and stir. Salt to taste and warm up over stovetop if needed.
 
RED LENTIL & SWEET POTATO SOUP
1 tablespoon extra-virgin coconut oil
1 brown onion, finely chopped
1 teaspoon ground cumin
1/2 teaspoon ground turmeric
1/2 teaspoon yellow mustard seeds
pinch of sea salt
1 cup red lentils, rinsed
1 medium sized sweet potato, peeled and cut into chunks
5-6 cups water
1 tablespoon tamari
freshly ground black pepper
Heat the coconut oil in a heavy-based pan. Add onion, spices and salt
and simmer for a few minutes.
Add the lentils, sweet potato and water and simmer for 30 minutes or until the potato is tender.
Season the mixture with tamari and freshly ground black pepper and
puree into a smooth, thick soup.