Daniel Fast days 4-6 Feb 20-22

Daniel Fast Meal Plan: Days 4‐6 (Feb 20-22)

Note: The recipes for the first few days of the fast focused more on detoxifying the body and thus it was

necessary to allow the smoothie and the soup to do just that in the body. The next three days focus

more on enjoying the complexity and vibrancy of some of the foods that God intended for us to enjoy.

As you prepare the meals, allow your heart and mind to enjoy the discovery of creating something new.

You will discover that there is a complex unity that emerges as you taste, what may be, new

combinations for you and new textures. Even if it is unfamiliar to you, I encourage you to think of each

meal as a culinary adventure and be willing to take the risks. My hope is that you will find a new joy in

preparing and eating the range of healthy, colorfully vibrant and completely nutritious meals from God’s

garden.

Breakfast for Days 4‐6: Fig & Banana Smoothie, Pecans (1/2 cup)

Fig & Banana Smoothie (Serves 1)

 1 Banana (chopped)

 4 Figs

 2 fresh Apricots (pits removed, quartered)

 ½ Avocado (chopped)

 ½ cup Purified or Distilled Water

Instructions:

Combine ingredients in blender and puree until smooth. This smoothie is designed to be thick enough to

eat with a spoon, if you desire. However, feel free to add a little extra water for desired consistency. You

will experience a lot more texture in this smoothie from the seeds of the fig, which will provide you 

with the opportunity to appreciate some of the variety in God’s creation of foods.

Lunch for Days 4‐6: Pineapple Walnut Salad & Roasted Root Vegetable Medley (1 cup)

Pineapple Walnut Salad (Serves 1)

 ¼ cup fresh Pineapple (cored, quartered and sliced)

 ¼ cup Walnuts (rough chopped)

 ¼ cup Red Onion (cut in half and thinly sliced)

 ¼ Red Pepper (cut in half and sliced)

 3 cups Mixed Greens

 ¼ cup Pineapple Juice (100% juice, no sugar added)

 Juice of 1 Tangelo or Orange (~ ¼ cup)

 3T Grape Seed Oil

 Pinch Black Pepper

Instructions:

Mix oil, juices, and the first four ingredients together and let sit for 10 minutes, to allow the flavors to

begin combining. Rinse and pat dry Mixed Greens, if necessary, and toss in the marinated ingredients

and black pepper. Mix well, so that the salad is fully coated and use a slotted spoon to place the salad on

your plate. There will be some residual liquid from the dressing, which can be saved for salad on 

another day, if you desire.

Roasted Root Vegetable Medley (Makes ~8 servings)

 1 Rutabaga (peeled and medium diced)

 2 Beets (peeled and medium diced)

 4 Carrots (peeled and sliced)

 Juice and Zest of 1 Tangelo or Orange (~ ¼ cup)

 ½ cup Pineapple Juice (100% juice, no sugar added)

 ¼ cup Grape Seed Oil

 1 tsp dried Cilantro

 4 Green Onions (aka scallions, chopped)

 ¼ tsp Black Pepper

Instructions:

Preheat oven to 375 degrees. To zest the tangelo, you may use a zester or the fine side of a box grater.

Combine ingredients until well coated. Roast in glass pans, sizes 9 x 13 & 8x8, for 55 minutes.

Dinner for Days 4‐6: Mexican Skillet (1 cup) over Garlic & Herb Brown Rice (1 ½ cups), ½ sheet of Matzo Bread

Mexican Skillet over Garlic & Herb Brown Rice (Makes ~6 servings)

 1 cup Corn (frozen)

 ¾ Red Pepper (diced)

 ½ cup Red Onion (diced)

 2 Garlic cloves (minced)

 3 Green Onions (chopped)

 1 cup Black Beans (canned, rinse before using)

 ½ Avocado (chopped)

 1 Tomato (Skin removed, chopped)

 3 Tbsp Grape Seed Oil

 Juice of 1 Lime

 ½ tsp Chili Powder

 ½ tsp Cumin

 ¼ tsp Black Pepper

 ½ tsp dried Cilantro

Instructions:

Place sauté pan over medium heat and add oil. After ~1 minute, add scallions, garlic, corn, red pepper

and onion, sautéing for ~10 minutes. Then add avocado and black beans and continue sautéing for

another 5 minutes. Finally add tomatoes, lime juice and seasonings and continue to cook for another 5

minutes, stirring until all ingredients are thoroughly combined.

Garlic & Herb Brown Rice (Makes ~3 cups)

 2 Garlic Cloves (minced)

 2 Green Onions (finely chopped)

 ½ tsp Parsley

 ½ tsp Cilantro

 1 Tbsp Grape Seed Oil

 ½ cup Brown Rice

 1 1/8 cup Water

Instructions:

Place small sauce pot over medium heat and add oil. After ~1 minute, add garlic and green onions and

sauté for a few minutes. Then add dried herbs and continue sautéing until garlic is slightly golden. Add

brown rice and stir until rice is completely coated with oil. Add in water and bring to a boil. Reduce to

simmer, keep on low and cook for another 35 minutes. To serve, place 1 ½ cups of Garlic and Herb

Brown Rice on the place and 1 cup of the Mexican Skillet over top.