What Am I Supposed to Cook?

Jan 10, 2019

One of the questions I get a lot when people are doing the Daniel Fast is, "What do I make for my meals?"  So I have put together some recipes to get you started.

Remember Drinks lots of water all day! :) Add some lemons, limes, or cucumbers for a little extra flavor!

The Ultimate Green Smoothie

(This is great for breakfast or a snack.)

1 1⁄2 cups water (the 1/2 cup can be almond or coconut milk)
2 large leaves kale, (do not use the stem unless you have a high powered blender)
3 large handfuls spinach
2 cups frozen mixed berries
1 banana
1 scoop Organic Protein, any flavor (optional, I just like putting protein in mine)

In a high-speed blender, blend water, ice, and greens for 30 seconds. Add fruit, protein powder, and blend until smooth.

 Cabbage Soup

Ingredients

1 Tbsp olive oil

4 cloves garlic

1 large onion

1 cup Carrots

1/2 bunch Celery

1 cup Green beans, frozen

1 Green bell pepper

1/2 head Green cabbage 

1 Onion, large

1 tsp Oregano, dried

1/4 bunch Parsley, fresh

1/2 tsp Thyme, dried

1 28 oz can Tomatoes

6 cups Vegetable broth

1 tbsp Lemon juice

1 - 8 oz can Tomato sauce

1/2 tbsp Paprika, smoked

Salt and pepper

Directions:

1. Mince the garlic and dice the onion. Add both to a large soup pot along with the olive oil and sauté over medium heat until the onions are soft and transparent.

2. While the onions and garlic are cooking, peel and slice the carrots, slice the celery, and dice the bell pepper. Add the carrots, celery, bell pepper, and frozen green beans to the pot, followed by the diced tomatoes (and their juices) and tomato sauce. Stir to combine.

3. Allow the vegetables in the pot to heat while you chop the cabbage. Chop the cabbage into one-inch strips or squares, then add them to the pot. Add the vegetable broth, chopped parsley, paprika, oregano, thyme, and some freshly cracked pepper. Stir to combine.

4. Place a lid on the pot and bring it up to a boil. Once boiling, turn the heat down to medium-low and allow the pot to simmer until the cabbage is tender (about 20 minutes). Turn off the heat and add salt to taste. Start with about 1/2 tsp salt and add more as needed. The total amount will vary depending on your tastes and the type of broth used, but the salt is crucial for the vegetable flavors to pop. Finish the soup with lemon juice. Start by stirring in one tablespoon and adding more to your liking.

I make mine in a crock-pot.

Sweet Potato

2-3 sweet potatoes peeled and chopped up into bite size pieces

1 Onion chopped up

1/2 tsp - garlic

1/2 tsp rosemary

sprinkle of red pepper (optional) curry (optional)

Olive Oil

Directions:

Put sweet potato and onion on a baking sheet and drizzle with olive oil and stir. Mix together all the spices and sprinkle over the sweet potatoes and onions and stir. Bake at 350 until potatoes are tender. About 20-30 min.

Vegetable Stir Fry

Ingredients

2 Small Onions

2 Red Bell Peppers

2 Bunch Broccoli Florets

4 Zucchini

2 Water Chestnuts (small can)

2 cans Baby Ear Corn

1/2 cup Soy Sauce

Brown Rice or Quinoa Sesame Seeds (optional)

Directions:

SauteĢ' first three ingredients in olive oil and soy sauce until slightly tender. Add zucchini and just before done add water chestnuts and baby corn. Sprinkle with sesame seeds.

Let simmer for 2-3 minutes and serve over brown rice or Quinoa.

Veggie - Full Soup

Ingredients (131 Diet)

1 tablespoon avocado oil

Pinch red pepper flakes

1 tsp Everything Spicy Flavor God seasoning

1 cup mushrooms, chopped

1/2 cup carrots, chopped

1 cup broccoli, chopped

4 cups bone broth or vegetable broth

Directions:

In a pot heat avocado oil and red pepper flakes over medium heat. Add mushrooms, Everything Spicy seasoning, salt, carrots, and broccoli. Once veggies begin to brown add bone broth, cover and boil the soup for 5-10 minutes. Serve warm and enjoy!

Minestrone Soup

1 tbsp Olive Oil

1 cup Onion (finely chopped)

1/2 cup Zucchini (chopped)

1/2 cup frozen Green Beans

1/4 cup minced Celery (about 1/2 stalk)

4 tsp Garlic (minced)

4 cups Vegetable Broth

1-14 ounce Diced Tomato

2-15 ounce cans Red Kidney Beans (drained) (optional)

2-15 ounces cans White Kidney Beans (drained) (optional)

1/2 cup Carrot (chopped)

3 cups hot water

2 tbsp Parsley

1 1/2 tsp Oregano

3 tsp Salt

1/2 tsp Black Pepper

1/2 tsp Basil

1/4 tsp Thyme

4 cups fresh Baby Spinach

Directions:

1. In a large soup pot, saute’ onion, zucchini, green beans, celery, and garlic in olive oil for 5 minutes.

2. Add broth, tomatoes, beans, carrots, water, parsley, oregano, salt, pepper, basil, and thyme.

3. Simmer for 20 minutes.

4. Add baby spinach and cook an additional 20 minutes.

Roasted Vegetables

Ingredients

2-3 zucchini cut lengthwise into fourths and then sliced into bite-size pieces

2-3 yellow squash sliced same as zucchini

2 turnips sliced into bite size pieces

1-2 sweet potatoes sliced into bite-size pieces

1 red pepper cut into 1” pieces 1 red onion cut into wedges

1 pkg whole mushrooms

1 garlic clove minced

1-2 Tbsp balsamic vinegar

1 Tbsp olive oil

1 Tbsp rosemary leaves

1 tsp Himalayan salt

Directions:

Preheat oven to 450 degrees. Spray a large baking sheet with cooking spray (or you can foil line the baking sheet and spray the foil).

1.Cut all the vegetable into bite-size pieces.

2. Mix all of the cut-up vegetables and garlic in a large bowl.

3. Add olive oil and balsamic vinegar. Toss until all the vegetables are covered.

4. Add rosemary leaves and salt and toss again.

5. Roast the vegetables for about 30-40 minutes, stirring once. You will know the vegetables are done when they are brown on the outside edges and tender on the inside.

Zucchini Lasagna

6 Zucchini (or more)

2 – 1-quart jar thick Marinara sauce

1 Onion (sliced)

1/4 pound Mushrooms (sliced)

1 tsp Oregano (dried, crushed)

1 tsp Basil (dried, crushed)

Salt & Pepper

Sunflower Seed Toasted (optional)

Directions:

1.  Slice Zucchini 1/2-inch thick.

2.  Spread thick layer using half of the marinara sauce in 13- x 9-inch baking dish.

3.  Add a layer of half of the zucchini slices.

4.  Top with half of onion and mushrooms, then sprinkle with half of oregano and basil. Season to taste with salt and pepper.

5. Cover with the second layer of remaining sauce and repeat layering process, onion, mushrooms, oregano, and basil.

6. Top with remaining Marinara sauce and garnish with sunflower seeds.

Bake at 350F 45 minutes, or until zucchini is cooked but not mushy.

Enchilada Quinoa Bow

Ingredients

1 cup quinoa, rinsed

1 (15oz) can black beans, drained and rinsed

1 (15oz) can fire roasted tomatoes (or crushed tomatoes 1⁄2 cup salsa

1⁄2 cup onion, diced

1⁄2 cup bell pepper, diced

1-(15oz) can gluten-free enchilada sauce, mild

2 garlic cloves, minced

1 cup water

1 teaspoon chili powder

1 teaspoon cumin

1⁄2 teaspoon sea salt

Directions:

Add everything to a slow cooker and cook on low for 31⁄2 hours.

Time-Saving Tip: Make in an ‘Instant Pot’ pressure cooker and set to ‘stew’ setting. Or, cook stovetop, bringing everything to a boil, then simmer for about 15 minutes.

Flavor Tip: Adjust to your level of spice by opting for medium or hot ingredients, or upping the chili powder and adding cayenne, if you like it really hot.

Helpful Tips for Meals

Make enough to have leftovers for lunch.

With the sweet potato add bone broth or soup with it and make it a meal.

With the roasted vegetable add bone broth soup and make it a meal.

You can find lots of recipes on Pinterest.

Share your favorites recipe on the website in the comment section.

Have fun cooking and let me know which meal is your favorite. 

 

Love you,

Martha

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