Daniel Fast Days 10-12

 Breakfast for Days 10‐12: Peach & Banana Fruit Smoothie (14 ounces),

Walnut, Dates and Figs mix (1/2 cup)

Peach & Banana Fruit Smoothie

 1 Peach (pit removed, quartered)

 1 Banana (large chunks)

 ½ Avocado (chopped)

 ½ cup Red Grapes (halved)

 ½ cup Water

Instructions:

Combine fruits in blender with water and puree. Add additional water for desired consistency.

Walnuts, Dates and Figs Mix (makes 1 cup):

 ½ cup Walnuts (chopped)

 4 Figs

 1/3 cup Dates (pre‐chopped)

Instructions:

Chop figs into small pieces; add in with walnuts and dates. Eat 1/3 cup.

Days 10‐12: Lemon & Herb Vegetarian Pasta (2 ½ cups), Blackberry Cashew Salad (2 ½ cups)

Lemon & Herb Vegetarian Pasta (makes 2 servings)

 3 Tbsp Grape Seed Oil

 4 Garlic Cloves (minced)

 ¼ Red Onion (julienned)

 ½ Red Pepper (sliced)

 2 Portabella Mushrooms (sliced)

 1 cup Asparagus (cut into 1 inch pieces)

 Juice and Zest of 1 Lemon

 ¼ cup Water

 1/3 lb Whole Wheat Pasta (see instructions)

 2 tsp fresh Parsley (chopped)

 2 tsp fresh Basil (chopped)

 1/8 tsp Black Pepper

Instructions:

1) When cooking the pasta, follow the instructions on the box, with the exception of adding salt to

the water, and cook the full amount. Allow to cool and separate pasta into thirds. Set 1/3 aside

for the first day and refrigerate the other two‐thirds.

2) Place large sauté pan over medium heat and once hot, add in oil. Sauté red onion and red

pepper for a few minutes and then add in garlic. Sauté garlic for a few minutes and then add in

asparagus and mushrooms.

3) Add in lemon juice, zest, water and herbs. Continue sautéing then add in reserved 1/3 of cooked

pasta. Once vegetables are fully mixed in with the pasta, remove from heat until ready to eat.

Blackberry Cashew Salad

 ½ Avocado (chopped)

 ½ cup Blackberries (halved)

 ¼ cup raw Cashews

 Juice of 1 Tangelo (~¼ cup)

 Juice of ½ Lime

 ¼ cup Olive Oil

 1/8 tsp Black Pepper

 2 cups Arugula

Daniel Fast Meal Plan: Days 10‐12 

Instructions:

Combine black pepper, juices, olive oil, cashews, avocado and blackberries and let sit for at least 10

minutes, to allow the flavors to begin combining. In a medium bowl, mix in half of the marinated fruit

with juices, until the arugula is fully coated with the juices and other ingredients and well distributed.

Reserve the other half for the following day with another 2 cups of arugula.

Dinner for Days 10‐12: Veggie Burger and Baked Sweet Potato Fries

Veggie Burger (makes ~10)

 2 cups Brown Rice (cooked – see instructions)

 1 cup Mashed Pinto and Black Beans

(see instructions for advance preparation)

 ½ cup Olive Oil

(1/4 cup to sauté veggies, 1/4 cup to brown burgers)

 ½ Red Pepper (diced)

 3 Green Onions (chopped)

 2 Garlic Cloves (minced)

 1 cup Eggplant (diced)

 1 cup Zucchini (diced)

 1 ½ cup Oats (1/2 cup in mix, 1 cup used for coating)

 1 tsp Chili Powder

 ½ tsp Black Pepper

Instructions:

1) Cook ~1/2 cup of rice in 2 cups water to make ~2 cups cooked rice. Additional water is added for

cooking the rice to ensure that when the water is fully absorbed in the rice, it will be a little

mushy and sticky. This will help the veggie burger to stay together, without using an egg. Rice

can be cooked earlier in the day and refrigerated.

2) Mashed Bean Mix: ½ cup raw pinto beans and 1 can unsalted black beans (with liquid), ¼ tsp

garlic, ¼ tsp onion powder.

In a crock pot, or over low heat on the stove, cook ½ cup pinto beans in 3 cups of water until

soft (approximately 2 hours). Add in 1 can of black beans with the liquid, along with garlic

powder and onion powder. Cook another 30 minutes. Measure out 1 cup of the mixed beans,

strained, and mash with a fork until fairly smooth and sticky. Allow to cool before adding to

veggie burger mix.

3) Place large sauté pan over medium heat and once hot, add in oil. Sauté green onion and red

pepper for a few minutes and then add in garlic. Sauté garlic for a few minutes and then add in

eggplant and zucchini, cooking until soft. Allow to cool before adding to veggie burger mix.

4) Preheat oven to 350 degrees when ready to brown veggie burgers.

5) In a large bowl, combine rice, beans and sautéed vegetables together. Add in ½ cup oats, chili

powder, and black pepper. Stir together until all ingredients are well mixed. Use ¼ cup measure

to scoop out and shape into patties with hands. Press together well, to ensure the ingredients

stick together.

6) In a shallow plastic container, spread out 1 cup oats. Place ~2‐4 veggie burgers in at a time and

coat the burgers. You may need to reshape the burgers before browning.

7) Place the same large sauté pan over medium heat. Place 2 veggie burgers in pan and cook until

golden brown on each side. Bake in the oven for 15 minutes.

8) The remaining veggie burgers are best frozen and then browned from the frozen state.

(Be sure to allow space between each burger, laid flat and not stacked on each other.)

Allow 25 minutes for baking in the oven, to ensure the center of the burgers are hot.

Bakes Sweet Potato Fries (serving size ½ potato)

 1 Sweet Potato (cut into sticks)

 2 Tbsp Grape Seed Oil

 1/8 tsp Cinnamon

Instructions:

Preheat oven to 400 degrees. In a medium bowl, mix ingredients until potato is coated well with oil and

cinnamon. Place in 9 x 13 glass pan and bake for 40 minutes or until fries are tender inside and slightly

brown on the outside.