Meals and Sides

Meals and Sides

Quick Tomato Sauce

 This is an easy recipe for homemade tomato sauce that you can use as a base

for vegetable casseroles, over 100% whole wheat pasta, or over brown rice.

 2 tablespoons olive oil

1 medium yellow onion (chopped)

2 cans diced tomatoes (14.5 oz) (or fresh)

Salt to taste

1/4 cup cilantro, finely chopped

 Saute onions in heated oil over medium heat, cooking until soft. Add tomatoes

(including juice) and salt.

Simmer until slightly thickened, about 10 minutes. Add cilantro and simmer for 5

or 10 more minutes. Serve

over pasta, rice or cooked vegetables.

Spicy Green Beans

 2 tablespoons vegetable oil

1 pound green beans, trimmed

1/4 teaspoon salt

3 cloves garlic, minced

1/4 - 1/2 teaspoon red pepper flakes

 Heat oil in frying pan or wok over medium high heat. Add trimmed green beans

and salt. Cook, stirring

frequently for 3 minutes. Stir in garlic and red pepper flakes, cooking for 1 more

minute.

  Herb-Roasted Idaho Potato Fries

 Makes 4 servings

1 pound small baking potatoes

2 tsp extra-virgin olive oil

1/2 tsp dried thyme

1/2 tsp dried rosemary

1/4 tsp salt

 Preheat the oven to 425°F. Coat a heavy baking sheet with cooking spray. Cut

each potato in half crosswise. Place the halves cut side down on the cutting

board and cut each into 4 wedges. Place the potatoes in a mound on the

prepared baking sheet. In a cup, mix the oil, thyme, rosemary, salt, and

pepper. Pour over the potato wedges and toss to mix well. Spread the potatoes

out on the sheet.

Bake, stirring 2 or 3 times, until tender and lightly browned, about 35 minutes.

Serve hot.

Minestrone Soup

 8 cups vegetable stock

1 ½ cups of garbanzo beans

2 cups red kidney beans

½ cups carrots

3 medium tomatoes (or 1-14 oz can of unsweetened, unsalted Italian tomatoes)

½ cup fresh parsley

Sea salt

1 cup cabbage

¼ tsp. oregano

¾ tsp. basil

¼ tsp. thyme

½ cup celery

1/2 cup onion

1 clove garlic

1 pkg. spinach noodles cooked

 Soak garbanzo and kidney beans overnight, drain and rinse. Peel and dice

tomatoes. Cook and drain kidney and garbanzo beans as per directions on pkg.

Mince garlic and parsley. Chop carrots, onion, celery, cabbage and garlic and

saute in water or soup stock over medium heat 5-7 min. Stir in cooked and

drained kidney beans, garbanzo beans, diced tomatoes, and minced herbs. Bring

to a simmer, then turn heat down and simmer 10 min. Stir in cabbage and

parsley with lid partially on for about 15 min. or until cabbage is tender. Add

more soup stock or tomatoes as needed. Serve over noodles.

 Black Bean Soup

 8 cups vegetable stock

1 ½ cup onion

1 cup celery

1 potato

2 garlic cloves

1 tsp. honey

2 bay leaves

Sea salt

1 pd. black beans, soaked overnight, rinsed & drained

1 yellow or red pepper

1 cup carrots

2 Tbsp. cilantro

1 Tbsp. parsley

2 Tbsp. marjoram

1 whole onion

 Place beans in pot with veg. stock, whole onion and bay leaves. Bring to a boil

and cook 2-1/2 hrs. or until beans are tender. Remove onion and bay leaves.

Chop onion, pepper, and celery. Grate carrots and potato on cheese grater.

Mince garlic and sauté in Tbsp. olive oil until tender.

During last hour of cooking, combine vegetables and seasonings with beans.

Bring to a boil, lower heat to simmer and cook until veggies and beans are

tender.

White Beans and Sauteed Vegetables

 2 cans white beans, drained

2 tablespoons olive oil

½ cup yellow onion, chopped

2 cloves garlic, minced

½ cup celery, finely diced

½ cup carrot, finely diced

¼ cup virgin olive oil (to drizzle after beans are dished up)

 Salt and pepper to taste

Drain the white beans and set aside

Heat olive oil and then add all the prepared vegetables to the pan and saute until

just done.

Add beans and heat thoroughly.

Dish up on serving plates, drizzle with extra virgin olive oil. Salt to taste.

Yield: 4 servings

Tip: It is best to cook with regular old pure olive oil - save the more costly extra

virgin oil for salads, drizzling, and dipping. When cooked, extra virgin oil actually

turns bitter and the great flavors are cooked away. So use the less expensive

pure olive oil for sautéing and frying.

 Stir Fry Vegetables

 1 red onion, sliced

3 stalks celery, thinly sliced

½ cup broccoli, chopped

1 bell pepper, sliced

1 tsp. sea salt

3 carrots, peeled and sliced

½ cup cauliflower, chopped

1 cup zucchini, thinly sliced

1 cup yellow squash, thinly sliced

1 Tbsp. Oriental seasoning

 Stir-fry all vegetables in 1-2 Tbsp. olive oil until tender. Add salt and seasoning.

Serve alone or over brown rice.

Spanish Rice

 1 cup brown rice

1 cup tomato juice

1/3 cup green pepper

1/3 cup celery

1 med. Tomato

2 tsp. chives

1 tsp. basil

1 cup vegetable stock

1 tsp. oregano

1/3 cup carrot

1/3 cup onion

2 small garlic cloves

1 tsp. sea salt

 Combine tomato juice and soup stock in large pot and bring to a boil. Add rice

and reduce to simmer.

Cover and cook for 25 min. Remove from heat and add the following: diced

tomato, celery, and onion; minced garlic, chopped chives, grated carrots,

seasoning and sea salt. Replace cover and simmer for 15-20 min.

 Rice-stuffed tomatoes

 6 large tomatoes

½ cup raisins

2 Tbsp. chopped green pepper

2 Tbsp. green onions

2 cups cooked brown rice

2 Tbsp. parsley

Dressing:

¼ cup olive oil

1 Tbsp. ketchup (with no added sugar)

1 tsp. chili powder (optional)

2 Tbsp. lemon juice

½ tsp. dry mustard, optional

1 tsp. curry powder

 Remove the stem and cut a thin slice from the top of each tomato. Chop the

edible portion of the tomato

top and set aside. Scoop the pulp and seeds from the tomato and invert the

tomatoes to drain. In a bowl combine chopped tomato, rice, raisins, green

pepper, onion, and parsley. Prepare dressing and stir into

rice. Season to taste. Fill tomato shells with rice mixture. Then you can either eat

them like this or cook them in the oven at 350 for about 15-20 minutes until the

tomatoes soften.

Stuffed Peppers

 2 Tbs. olive oil

2 stalks celery, minced (1/2 cup)

1 medium onion, minced

1 tsp. salt

1 clove garlic, minced (1 tsp.)

2 cups cooked brown rice

1/2 cup yellow raisins

1/2 cup vegetable broth

5 oz tofu, mashed

3 red bell peppers, laved lengthwise

2 Tbs. fresh flat leaf parsley

 Preheat oven to 400 degrees

Heat oil in pan over medium heat. Add celery, onion, ½ tsp. salt, and garlic.

Saute until soft (about 7 minutes). Add rice, raisins and broth; cook for about 5

minutes. This should be the consistency of stuffing.

Meanwhile, mash tofu, ½ tsp. salt, and the parsley. Divide the tofu among the

pepper halves then top with

rice mixture. Place peppers in 9″ x 12″ casserole dish. Add water until it comes

1/2″ up sides of peppers.

Bake for 30 minutes or until peppers are soft and the stuffing is hot.

 Lentil Soup

 2 tablespoons olive oil, plus extra for drizzling

1 medium onion, chopped

2 carrots, peeled and chopped

2 celery stalks, chopped

2 garlic cloves, chopped

Salt

1 (14 1/2-ounce) can diced tomatoes

1 pound lentils (approximately 1 1/4 cups)

2/3 cup pearl barley

11 cups vegetable broth (can substitute water)

4 to 6 fresh thyme sprigs

 Heat the oil in a heavy large pot over medium heat. Add the onion, carrots, and

celery. Add the garlic and

salt and saute until all the vegetables are tender, about 5 to 8 minutes. Add the

tomatoes with their juices.

Simmer until the juices evaporate a little and the tomatoes break down, stirring

occasionally, about 8 minutes. Add the lentils and pearl barley, mix to coat. Add

the broth and stir. Add the thyme sprigs. Bring to

a boil over high heat. Cover and simmer over low heat until the lentils and barley

are tender, about 40 minutes. Season with salt to taste. Ladle the soup into

bowls, drizzle with olive oil and serve.

Vegetarian Chili

 2 medium-sized green peppers, chopped

1 medium-sized yellow onion, chopped

1 zucchini, sliced

1 yellow squash, sliced

2 tablespoons olive oil

2 tablespoons chili powder

¾ teaspoon salt

¼ teaspoon ground red peppers

2 cups corn kernels (fresh or frozen)

2 16 oz. cans tomatoes (juice and all)

2 16 oz. cans pinto beans (juice and all)

2 16 oz. cans black beans (juice and all)

1 4 oz. can mild green chilies

1 4 oz. can of tomato paste

 Chop and saute in oil the peppers and onions. Add the sliced squashes, chili

powder, salt, ground red peppers, and corn. When all the vegetables are soft but

still firm, add the tomatoes, all the beans, the green chilies, and the tomato

paste. Stir until just blended. Bring to a boil and then reduce the heat. Let

simmer for 20 minutes stirring occasionally to prevent sticking.

 Barley and Black Bean Salad

This is a very easy and quick recipe. Beans and barley make a complete protein,

so this is an excellent meal when eating a meatless diet. Each serving has 12

grams of protein.

 1 cup barley, cooked according to package directions

1 (15 ounce) can black beans, rinsed

1/2 cup corn (thawed if frozen)

1/3 cup chopped fresh cilantro

2 tablespoons lime juice

1 tablespoon extra-virgin olive oil

Salt to taste

 Combine cooked barley, beans, corn, cilantro, lime juice, oil, and salt in a

medium bowl. Serve on bed of chopped or torn lettuce.

Yield: 4 servings

Whole Wheat Tortillas

 You can buy 100% whole wheat tortillas, but these are easy to make. Use these

tortillas for a veggie wrap or for chips with salsa.

 2 cups whole wheat flour

½ teaspoon salt

2 tablespoons olive oil

½ cup warm water

Mix flour and salt in bowl. Add olive oil and stir until well combined. Add warm

water 1 tablespoon at a time until the mixture starts to pull away from the sides

of the bowl. Knead dough on floured board for about 3 minutes (20 folds). Allow

dough to rest for 15 minutes. Roll dough into sausage-shape and then cut into

12 equal parts (cut in half, then in half again, then each part into thirds) and

shape into little ball

With a rolling pin, roll each little ball into a tortilla (for best results, roll out from

the center and outward).

Heat a skillet over medium heat. Fry the tortillas in a dry stick-free pan for about

30 seconds on each side

for soft tortillas or longer for crisp tortillas.

Yield: Makes 12 tortillas

 Polenta “Biscuits”

 This recipe for polenta “biscuits” is a nice addition to soups, stews or casseroles.

Plus the tofu is rich in protein.

 1/2 cup dry polenta

1 teaspoon Italian seasoning

Salt

2 - 12 ounce packages extra-firm tofu, drained

1 tablespoon olive oil

 Preheat oven to 400 degrees. Combine polenta, Italian seasoning, & salt on a

plate. Slice the tofu into 2″ x 2″ squares (approximate). Brush tofu pieces with

olive oil and dredge in polenta mixture. Transfer to baking pan lined with

parchment paper or sprayed with 100 percent olive oil spray. Bake 30 minutes or

until browned. Serve by laying polenta biscuits on top of stew or with soup or

casserole.

 Celery and Peanut Butter Snacks

 Stuff celery with peanut butter and add nuts or raisins.

Fast Food

 Okay, there are going to be times on the Daniel Fast when you need a quick

meal. In fact, when you prepare for the Daniel Fast, you’ll want to stock up on a

few of these items so you have the on hand.

 1 can organic tomato soup (check the label for ingredients)

1 can white beans

1 cup mixed vegetables (frozen)

Season to taste (thyme, mixed Italian, cilantro, parsley, whatever you like)

 Add everything to the pan at the same time. Heat until the vegetables are the

consistency you like them (usually between 5 and 10 minutes). Serve!

Serves 2-4 depending on size of serving!

 Harira

 Harira is a great recipe for the Daniel Fast as it has nearly 15 grams of protein

per serving.

 2 Tbs oil

1 cup chopped onion

1/2 cup chopped celery

2 cups warm water

Pinch of saffron threads

1/2 tsp salt, divided

1/4 tsp peeled fresh ginger, minced

1/4 tsp ground red pepper

1/4 tsp ground cinnamon

2 garlic clove, minced

2 cups organic mushroom broth

1 1/2 cups chopped and seeded plum tomatoes

1/2 cup dried small red lentils

2 15 oz. cans no-salt-added chickpeas, drained

3 Tbs chopped fresh cilantro

3 Tbs chopped fresh parsley

 Heat oil in a large saucepan on medium heat. Add onion and celery and saute 4

minutes or until tender.

Combine 2 cups warm water and saffron, let stand 2 minutes. Add 1/4 tsp salt,

ginger, red pepper, cinnamon, and garlic. Cook 1 minute. Add saffron water

mixture, broth, tomato, lentils, and chickpeas. Bring to boil then reduce heat.

Simmer 20 minutes or until lentils are tender. Stir in cilantro, parsley, and

remaining 1/4 tsp salt. Yield: 4 servings

 Vegetable Stock

 A good vegetable stock is useful in the Daniel Fast. Vegetable stock is an

excellent substitute for chicken or beef stock. Makes 4 cups of vegetable stock

 2 large onions, cut into large chunks

2 medium carrots, scrubbed but not peeled, cut into large chunks

3 stalks of celery, remove and discard all leaves, cut into large chunks

1 whole bulb of garlic, peel each clove, but do not chop

1 bay leaf

 Cut all the vegetables into large pieces. Place all ingredients into a large pot.

Cover with cold water.

Turn the stove to a high temperature, and bring the stock to a quick simmer.

Once the water comes to a boil, turn heat to low. Allow the vegetables to simmer

for an hour. Any longer than an hour and the vegetables will begin to turn

mushy and begin to lose all their flavorful vibrancy, leaving a wilted taste to the

stock.

Strain the stock. It should be light in color, sweet in flavor and translucent. Now

you can use the stock in place of chicken or beef stock. You may need to

increase seasoning when replacing one of these more flavorful stocks.

** Season the stock with other herbs such as parsley, thyme or rosemary. You

can also use ginger if you plan to use the stock for an Asian recipe. You an also

caramelize the onions and carrots before adding them to the stock for a richer

and more flavorful stock. Roasting the vegetables before adding them to the

stock also makes for a different flavor in the stock.

Greek Vegetable Stew

 2 tablespoons oil

2 onions, chopped

1 pound green string beans, broken in half

1 package frozen or fresh spinach

4 cups water

6 zucchini, chunked

4 yellow squash, chunked

2 cups celery leaves

4 tomatoes, quartered

1 teaspoon salt

8 slices lemon

1 tablespoon dried oregano

3 tablespoons fresh basil

2 cloves chopped garlic

2 tablespoons lemon juice

 Lightly brown onions in a hot skillet in 2 tablespoons oil. Add oregano & garlic.

Cook 1 minute. Add 4 cups water and tomatoes. Cook 10 minutes. Add

remaining ingredients. Cook covered for 40 minutes, stirring occasionally. Serve

with a lemon slice in each bowl. Rice, Black beans and corn

 1 can Organic Black beans drained

1 can of Organic corn drained

organic long grain rice

organic corn tortilla

homemade salsa (see below)

avocado

 Combine 1 can Organic Black beans drained and 1 can of Organic corn drained.

Heat and place on top of organic long grain rice (cooked). Top with homemade

salsa (which is 2 tomatoes diced, 1 onions diced, cilantro, squirt of lime, clove of

garlic minced, tad bit of salt, 1 Jalapeno minced, 1/2 of an avocado diced.)

Serve with organic corn tortilla (you can heat them and make them crunchy. I

just cut them into triangles and make them like chips. (Organic ones are made

with just corn and lime) Serve with sliced avocados.

Tabouleh

 1 bunch parsley

1 small onion

1 small tomato

3 tbs Bulgur (cracked wheat)

juice of 1 lemon

olive oil

 Soak bulgur for 1 hour in warm water. Chop parsley very fine. Chop onion and

tomato combine all ingredients. Drizzle olive oil and squeeze lemon into mixture.

Salt to taste.

Black Bean & Brown Rice Stuffed Peppers

 1 qt 100% Vegetable or Tomato Juice

2 cups cooked black beans

1 cup cooked brown rice

2 med green onions (chopped)

¼ cup fresh cilantro (chopped)

2 tbsp extra virgin olive oil

2 tbsp lime juice

1 clove garlic (finely chopped)

2-3 large bell peppers (cut in half lengthwise and deseeded)

 Combine all ingredients except juice and bell peppers in bowl and mix well. Place

peppers in glass dish and stuff with mixture. Pour juice over peppers and plenty

of excess in the dish. Cover and bake in oven on 350 degrees for 45-60 minutes.

 Curry brown rice

Cooked brown rice

1-2 tspn curry powder

1/2 c frozen sweet peas

1/2 c corn

1/4 c onions

1/4 c tomato

1/2 tspn dried thyme leaves

1 tbsp virgin olive oil

 1. Make the desired amount of brown rice.

2. Dice the onion and tomato.

3. Heat pan with olive oil. Mix in tomato, onions, thyme, corn, sweet peas and

curry.

4. Stir until onion and tomato is cooked. Add water sparingly to keep it from

sticking to the pan.

5. Add already cooked brown rice.

6. If desirable, add hot peppers such as jalapenos or scotch bonnet or leave the

flammable spices out.

Veggie soup

 1 28oz. can diced or crushed tomatoes

1 6oz. can tomato paste

1 can of tomato sauce

1 can (drained ) each of corn, green beans, potatoes, english peas, carrots.

Salt to taste

2 medium onions diced

1 tsp garlic

4-5 bay leaves

 Add water to cover items cook in slow cooker for 3-4 hrs or on stove top. Could

also add mushrooms or other veggies you enjoy.

Leek and Potato soup

 1 tsp crushed fennel seeds

2 cloves garlic

2 tbsp olive oil

4 pints vegetable stock

2 lbs leeks (trimmed, cleaned, sliced)

2 lbs potatoes (cleaned, cut into cubes)

 Heat olive oil on a medium heat in a large pan. Add garlic - heat for a few mins

until golden. Add fennel seeds and stir in with garlic. Add leeks and potatoes and

mix well with other ingredients. Cover and cook for 5 mins. Stir quickly. Cover

and cook for further 5 mins. Add stock. Bring to boil, and then cover, turn heat

down and simmer for 40 mins. Black bean soup

 Make this with canned black beans. Basically just black beans, vegetable broth,

crushed garlic, large chopped onion, 1 jar of all natural salsa, chopped jalapeno,

chopped Cilantro. Combine all ingredients and enjoy. Amount of broth depends

on how chunky you like your soup.

Hot water cornbread

 White or yellow corn meal

Hot water

 Stir it up very well. Pat out individually like hamburger patties. Brown both sides

in skillet with olive oil.

Rice, Green Beans and Lentils

 1 cup rice

1/2 cup lentils rinsed

1 tsp. cinnamon

1 tsp. salt

1 TBSP tomato paste

1 can green beans not drained

1 cup of water

 Rice cooked in rice cooker. The rest of the ingredients go in crock pot for five

hours on medium to high.

Rice and Lentils

 1 cup rice

1/2 cup of lentils

1 tsp salt

2 cups water

 Rice cooked in rice cooker. The rest of the ingredients go in crock pot for five

hours on high.

Vegetable soup and navy beans

 1 cup puree spinach

1 cup puree green beans

1 can navy beans rinsed and drained

1 tsp salt

1 cup water

 Put all ingredients in crock pot for four hours on medium.

 Mashed pinto beans on whole grain taco shells

 1 can pinto beans rinsed and drained

1 TBSP of raisins

1 tsp salt

 Cook pinto beans and raisins in crock pot for four hours blend in blender serve

with whole grain soft taco shells.

Rice and Chick Peas

 1 cup rice

1 can chick peas drained and rinsed

1 cup water

1 tsp salt

1 TBSP raisins

 Cook rice in a rice cooker. Put rest of ingredients in crock pot and cook four

hours at medium

Brown Rice Dinner

 1 cup of Brown Rice

2.5 cups water

 Bring to rolling boil, reduce heat and simmer/steam for 45 minutes.

 Half way through the cooking time, add:

1/2 cup of fresh salsa

1 cup of frozen corn

1/2 of a chopped red bell pepper

3/4 cup of cooked black beans

 Stir and replace cover for remainder of cooking time. Serve with fresh sliced

avocado.