ACFSolemnAssemblyCookbook

“I can do all things through Christ which strengthens me.”

Philippians 4: 13

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Contents

Meals2

Soups7

Salads14

Dressing18

Smoothes19

Snacks21

Page � 1

Meals

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Spaghe=Squash

1spaghe/squash,halvedlengthwiseandseeded

2tablespoonsvegetableoil

1onion,chopped

1clovegarlic,minced

1½cupschoppedtomatoes

3tablespoonsslicedblackolives

2tablespoonschoppedfreshbasil

Preheatovento350degrees.Lightlygreaseabakingsheet.Placespaghe/squashwithcutsidesdownonthepreparedbakingsheet,andback30minutesinthepreheatedover,orunHlasharpknifecanbeinsertedwithonlyaliIleresistance.Removesquashfromoverandsetasidetocoolenoughtobeeasilyhandled.

Meanwhile,heatoilinaskilletovermediumheat.CookandsHronioninoilunHltender.Addgarlic;cookandsHrunHlfragrant,2to3minutes.SHrintomatoesandcookunHltomatoesarewarmedthrough.

Usealargespoontoscoopthestringypulpfromthesquashandplaceinamediumbowl.Tosswiththevegetables,olives,andbasil.Servewarm.

VegetarianChili

1tablespoonoliveoil

½mediumonion,chopped

Page � 2

2bayleaves

1teaspoongroundcumin

2tablespoonsdriedoregano

1tablespoonsalt

2stalkscelery,chopped

2greenbellpeppers,chopped

2jalapenopeppers,chopped

3clovesgarlic,chopped

2(4ounce)canschoppedgreenchilepeppers,drained

2(12ounce)packagesvegetarianburgercrumbles

3(28ounce)canwholepeeledtomatoes,crushed

¼cupchilipowder

1tablespoongroundblackpepper

1(15ounce)cankidneybeans,drained

1(15ounce)cangarbanzobeans,drained

1(15ounce)canblackbeans

1(15ounce)canwholekernelcorn

Heattheoliveoilinalargepotovermediumheat.SHrintheonion,andseasonwithbayleaves,cumin,oregano,andsalt.CookandsHrunHlonionistender,thenmixinthecelery,greenbellpeppers,jalapenopeppers,garlic,andgreenchilepeppers.Whenvegetablesareheatedthrough,mixinthevegetarianburgercrumbles.Reduceheattolow,coverpot,andsimmer5minutes.

Mixthetomatoesintothepot.Seasonchiliwithchilipowderandpepper.SHrinthekidneybeans,garbanzobeans,andblackbeans.Bringtoaboil,reduceheattolow,andsimmer45minutes.SHrinthecorn,andconHnuecooking5minutesbeforeserving.

LeAuceWrap

Page � 3

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Fortheedamamepesto:

2clovesgarlic,chopped

1cuppackedbasilleaves

Handful(14cuporso)freshcilantro

14ozpackageshellededamame,thawed

½cupvegetablebroth

2tablespoonsfreshlemonjuice

1teaspoonoliveoil

1teaspoonsalt

Forthebeans:

1tablespoonextravirginoliveoil

1/3cupthinlyslicedshallots

4clovesgarlic,minced

Severaldashesfreshblackpepper

½teaspoonsalt

½poundofasparagus

1largenectarine,choppedinto¼inchpieces(leavetheskinon)

1½cupsgreatnorthernbeans,rinsedanddrained(116ozcan)

Page � 4

Preheatalarge,heavyboIomedpanovermediumheat.SautétheshallotsinoliveoilandapinchofsaltunHltranslucent,about3minutes.Addgarlicandsautéabout30secondsmore.Seasonwithblackpepperandsalt.Addasparagusandtosstocoat.Cookforabout2minutes,thenaddnectarine,andcookforabout5moreminutes.TheasparagusshouldbeabrightKermitgreen,andthenectarineshouldreleasesomeofitsjuices.

Addbeansandtosstocoat.CookunHltheyarewarmedthrough,about2moreminutes.Tasteforsalt.Turnoffheatandletsitfor5minutesorso,sothattheflavorscanmeld.

InthemeanHme,prepareredleIuceleaves.Justpeeloffthegoodbigones,rinseanddrythem.

Toassemblewraps:placeafewleavesoneachplate,spooninsomebeansandploponanicebigscoopofthepesto.

CabbageDish

½cupoliveoil

4carrots,thinlysliced

1onion,thinlysliced

1teaspoonseasalt

½teaspoongroundblackpepper

½teaspoongroundcumin

¼teaspoongroundturmeric

½headcabbage,shredded

5potatoes,peeledandcutinto1-inchcubes

Heattheoliveoilinaskilletovermediumheat.Cookthecarrotsandonioninthehotoilabout5minutes.SHrinthesalt,pepper,cumin,turmeric,andcabbageandcookanother15to2minutes.Addthepotatoes;cover.Reduceheattomedium-lowandcookunHlpotatoesaresog,20to3ominutes.

SweetPotatoesSFcks

Page � 5

1tablespoonoliveoil

½teaspoonpaprika

8sweetpotatoes,slicedlengthwiseintoquarters

Preheatovento400degrees.Lightlygreaseabakingsheet.Inalargebowl,mixoliveoilandpaprika.AddpotatosHcks,andsHrbyhandtocoat.Placeonthepreparedbakingsheet.Bake40minutesinthepreheatedover.

Pat’sFriedCabbage

1largeheadofcabbage

1tablespoonextravirginoliveoil

Seasalt

6greenonions

2teaspoonschoppedgarlic

Blackpepper

Slicecabbageintothinstrips.Choponion,whiteandgreenporHons,(removetherootsbeforechopping).Heatoliveoilandgarlicinlargewokorextralargenon-sHckskillet.Addhalfoftheshreddedcabbageandcookforabout5-6minutesonmediumheat.

Addremainingcabbage,sHrringoccasionally.Cookanother5-6minutes.AddgreenonionsandsHr,cookunHlsog.Saltandpeppertotaste.

Page � 6

SpinachandMushrooms

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6-8greenonions

2tablespoonsextravirginoliveoil

2bagsoffreshspinach

Blackpepper

1pintofslicedmushrooms

2teaspoonschoppedgarlic

Seasalt

Cutonionsin½inchslices,includingthegreenporHon(cutoffroots)Washmushroomsandpatdrywithpapertowel.Heatoliveandgarlicinlargenon-sHckskillet.Addonbagofspinachandcookfor3-5minutes,sHrringoccasionally.Addthesecondbagofspinachandletcookanother3-5minutesunHlwilted.Addmushroomsandonions.Sauté,sHrringoccasionallyunHlmushroomsandonionsarecooked.Addsaltandpeppertotaste.(Serves6-8)

BeanandBrownRiceCasserole

Beansandricecombinetomakeacompleteprotein.SothiscasseroleservesasanexcellentsourceofproteinduringtheDanielFast.

Preheatovento375

1mediumonion,chopped

Page � 7

2cupuncookedbrownrice

1can(16oz)redkidneybeansdrainedandrinsed

1canblackbeans(16oz)drainedandrinsed

1cangarbanzobeans(16oz)drainedandrinsed

1canchoppedmildchilies(4oz)drained

10ouncesfrozengreenpeas,thawed

1cupfrozencorn,thawed

In5-qtDutchovenovermediumhighheat,sauté’onioninliquidofyourchoice(balsamicvinegar,oliveoil,water)unHltender,sHrringoccasionally.

Addrice;cookwhilesHrringunHlparchedandslightlyopaque.

Addbeans,tomatoes,chiliesand3½cupsofwatertoriceandonioninDutchoverandbringmixturetoboil.

CoverHghtlyplaceinoven,bakingunHlriceistenderandliquidisabsorbed(around1hourforbrownrice).Addpeasandcorn,adjustseasonings,andreturntooverunHlheatedthrough.

SFrFryVegetableswithBrownRice

Youwillenduphavingacouplemealsthatyoureallyenjoyandyouwillmakeoverandoveragainduringyourfast.Thisrecipewilllikelybeoneofthem!NotonlyisitveryappeHzinginitscolorfulpresentaHon,butitisfillingandtasty.Changetherecipetoyourownlikingandwithwhatyouhaveavailable,butdon’tskimponthevegetableasthat’swhatmakesthisrecipeuniqueandsaHsfying.

Page � 8

1tablespoonsesameoil

3greenonions,finelychopped

3tablespoonsfreshginger,minced

4cupsfreshbroccoli,chopped

½poundfreshgreenbeans,chopped

2carrots,peeledandslicedondiagonal

2clovesgarlic,minced

4cupsgreens,chopped(kale,spinach,collards,etc)

1canslicedwaterchestnuts,drained

3cupscookedbrownrice

2tablespoonssoysauce

1½cupspeas(iffrozenrununderwatertothaw)

½cuptoastedslicedalmonds

Heatadeepskilletorwokovermediumheatforabout1minute.Addoilandheatfor1minute.Addgreenonionsandginger.Sautéfor5minutes.Addgreenbroccoli,greenbeans,carrots,andgarlic.SHrfryfor8-10minutes.Addgreensandtossforabout2minutesorunHlgreensarewilted.SHrinwaterchestnuts,brownrice,soysauce,peasandalmonds.Serveascompletemeal.Tip:servethisdishasacompletemaindishalongwithasideofslicedfruitsuchasoranges,pineappleormango.

Thisisalsoagreatrecipetodoubleandthenusethelegoversforlunch.Merelyheatinthemicrowaveoreatatroomtemperature.

BeanCurryandRice

Thisisaneasyrecipeandyoucanadjustthespicestoyourliking.Youmightalsoconsideraddingmushroom,carrotsorothervegetables.

2Tbspoliveoil

1largewhiteonion,chopped

½cupdrylenHls

2clovesgarlic,minced

3Tbspcurrypowder

1tspgroundcumin

Page � 9

1pinchcayennepepper

1cancrushertomatoes(280z)

1cangarbanzobeans,drainedandrinsed(150z)

1cankidneybeans,drainedandrinsed(8oz)

½cupraisinssaltandpeppertotaste

8cupscookedbrownrice

PreparethebrownriceaccordingtopackagedirecHonssoyouhaveenoughfor8servings.Heattheoilinalargepotovermediumheat,andcooktheonionunHltender.MixinthelenHlsandgarlic,andseasonwithcurrypowder,cumin,andcayennepepper.CookandsHr2minutes.SHrinthetomatoes,garbanzobeans,kidneybeans,andraisins,seasonwithsaltandpepper.Reduceheattolow,andsimmeratleast1hour,sHrringoccasionally.

Soups

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Vegetablesoup

3teaspoonsoliveoil1mediumonion,dicedKoshersalttotastePeppertotaste1celerystalk,diced2mediumcarrots,diced2mediumgarliccloves,peeledandminced2tablespoonswheatflour¼cupcornkernels¼cuppacked,choppedfreshparsleyleaves1bayleg(opHonal)1pinchdriedthyme(opHonal)3cupschickenorvegetablebroth

Page � 10

¾poundswhitepotatoes,diced¼cuppeas¼cupmushrooms¼cupredpepperschopped1cuppeeledandchoppedtomatoes

Heattheoliveoilinalargesaucepan.Addtheonion,seasonwithsaltandpepper,sHrinthecelery,carrot,andgarlic.CookandsHrunHltheveggiesaretenderandstarHngtobrown,approximately7minutes.AddwheatflourandcookanotherminutewhilesHrringconstantly.Seasonwithsaltandpepper.

Addthecorn,parsley,bayleaf,andthyme,ifusing.SeasonagainwithsaltandpepperandcookanaddiHonal5minutes.

Addthebroth,potatoes,peas,mushrooms,peppers,andtomatoes.Bringtothesouptoaboil,thenreducetheheattolow,allowingittosimmer,uncovered.CookunHlthepotatoescanbeeasilypiercedwithafork,about15minutes.Removebyleafifusing.SeasonwithaddiHonalsaltandpepperasneededandserve.

SturdyBlackBeanSoup

2tablespoonsoliveoil1mediumonion,chopped4garliccloves,peeledandminced1tablespooncuminOne15-ouncecanblackbeans3tomatoes,chopped3½cupschickenbroth1tablespoonlimejuice(fromonewholelime)1teaspoongroundblackpepper1tablespoonmincedfreshcilantroleaves

Heatoliveoilinalargesaucepan.Sautéonion,garlic,andcuminfor3to5minutes.Addbeans,tomatoes,broth,limejuice,andpepper.Bringtoaboil,coverreduceheat,andletsimmerfor7minutes.Addcilantro.Serve

OldreliableLenFlSoup

1½cupredlenHls,rinsed2celerystalks,chopped½onion,chopped1mediumcarrot,peeledandchopped1teaspoondriedoregano½cupbrownrice½cupfreshparsleyleaves,chopped1cupchoppedtomatoes10cupsvegetablestockSaltandpeppertotaste

Combineallingredientsinalargesouppot.Bringtoaboil,andthenreduceheattolow.Coverpotandcookfor45minutesorunHllenHlsaresog.Adjustsaltandpeppertotasteandserve.

Page � 11

Quinoa

2cupscookedorganicquinoa1canblackbeansVegetableorchickenstock(about1cup)2cupsfreshcorn1mediumonion,chopped1bunchcilantro2cupstomatoes,quartered1lemon1avocado2tbsp.oliveoil,moretotasteSeasaltGarlic

CookquinoaaccordingtopackagedirecHons,subsHtuHngchickenorvegetablestockforwaterforaddedflavor.Setaside.Diceonionsandtomatoes.Drain,rinseandaddblackbeans.Addfreshcorn,dicedtomatoesandonionstothewarmquinoa.Mixallingredients,seasonwithseasaltandpeppertotaste.Addfreshlemonjuice,slicedavocadoandcilantro.Servewhilewarm.

VeggieTorFllaSoup

2cupsfrozenwholekernelcorn,thawed1largeYellowonion,chopped2clovesGarlic,minced2(14.5oz)cansLowsodium,fat-freechickenbroth1(10.75oz)canTomatopuree1(10oz)canDicedtomatoeswithgreenchiles3TbspFreshlimejuice1tsp.Koshersalt2tsp.Groundcumin1tsp.Chilipowder¼tsp.Blakepepper1/8tsp.Groundcayennepepper1Bayleaf

Combine all in a 4-quart slow cooker. Cover and cook on high for 6 hours. Discard bay leaf.

SpicedTomatoSoup

Forsoup:1tablespoonextra-virginoliveoil1smallonion,chopped2garliccloves,smashedandpeeledCoarsesaltandgroundpepper1teaspoongroundcumin1/2teaspoongroundcoriander4cupsWholeRoastedTomatoes(recipebelow)1/2teaspoonsugar1tablespoonunsaltedbuIer

Page � 12

Freshcilantroleaves,forservingRed-pepperflakes,forservingForwholeroastedtomatoes:8poundsplumtomatoes6sprigsofthyme2tablespoonsextra-virginoliveoilCoarsesaltandgroundpepper

For soup: 1.Inamediumsaucepan,heatoilovermedium.Addonionandgarlicandseasonwithsaltandpepper.Cook,sHrringoccasionally,unHlonionissog,about12minutes.Addcuminandcoriander;cook,sHrring,unHlfragrant,about30seconds.Addtomatoes,sugar,and1cupwaterandcookunHlwarmedthrough,about5minutes.Inbatches,pureesoupinablenderunHlsmooth(usecauHonwhenblendinghotliquids).Strainthroughafine-meshsieve.SHrinbuIerandseasonwithsaltandpepper.Servesoupwithcilantroandred-pepperflakes.

Forroastedtomatoes:

1.Preheatovento450degrees.Dividetomatoesandthymebetweentwoshallowbakingpansorrimmedbakingsheets.Tosswithoil;seasonwithsaltandpepper.BakeunHltomatoesburst,45minutes,rotaHngpanshalfwaythrough.Letcool,andthencoarselychop.

PintoBeanSoupRecipe:2cansPintoBeans1bagfreshwholekernelcorn1canstewtomatoes1/2redonionchopped2teaspoonsoregano2teaspoonsbasil1tablespoonparsley1/2cupfreshcilantro1canroteltomatoesSaltandpeppertotaste.Simmerfor15minutesonLowheat.QuibilahS.CrowderVEGANCHILI

• 1tablespoonoliveoil• 1/2mediumonion,chopped• 2bayleaves• 1teaspoongroundcumin• 2tablespoonsdriedoregano• 1tablespoonsalt• 2stalkscelery,chopped• 2greenbellpeppers,chopped• 2jalapenopeppers,chopped• 3clovesgarlic,chopped• 2(4ounce)canschoppedgreenchilepeppers,drained

Page � 13

• 2(12ounce)packagesvegetarianburgercrumbles• 3(28ounce)canswholepeeledtomatoes,crushed• 1/4cupchilipowder• 1tablespoongroundblackpepper• 1(15ounce)cankidneybeans,drained• 1(15ounce)cangarbanzobeans,drained• 1(15ounce)canblackbeans• 1(15ounce)canwholekernelcorn

1. Heattheoliveoilinalargepotovermediumheat.SHrintheonion,andseasonwithbayleaves,cumin,oregano,andsalt.CookandsHrunHlonionistender,thenmixinthecelery,greenbellpeppers,jalapenopeppers,garlic,andgreenchilepeppers.Whenvegetablesareheatedthrough,mixinthevegetarianburgercrumbles.Reduceheattolow,coverpot,andsimmer5minutes.

2. Mixthetomatoesintothepot.Seasonchiliwithchilipowderandpepper.SHrinthekidneybeans,garbanzobeans,andblackbeans.Bringtoaboil,reduceheattolow,andsimmer45minutes.SHrinthecorn,andconHnuecooking5minutesbeforeserving.

ToraColeman

Greenbeans1lbfreshgreenbeans1Tbspmincegarlic1Tbspoliveoil1tspseasoningmix(Yourfavoritebrand)1/4cupwater1/2lbpecans1/2lbwalnuts1/2lbalmonds(Mayuseone,twoorallnuts)Heatovento350.Placenutsoncookiesheet,heatinoven5minutes.Removefromovenandsetaside.Placegreenbeansinvegetablesteamerfor10minutes.Inlargeskilletonmediumtemperatureheatoliveoil.Addgarlicandsteamedgreenbeanstoskillet.Sprinklegreenbeanswithseasoningmix.Add1/4cupofwater,coverandsimmerfor10minutes.Addpecans,walnutsand/oralmondstogreenbeans.Serveimmediately.CookieHudson

OkraEtouffee1lbchoppedokra18ozcanofstewedtomatoes(cansubwith1lb.freshdicedtomatoes)1/4cupchoppedwhiteandyellowonions1/4cupchoppedredandgreenbellpeppers1lb.choppedzucchinisquash1TbspCajunseasoning1tspcayennepepper1tspblackpepper1tspsalt3Tbspoliveoil1/2cupwater

Page � 14

Inmediumskilletonmediumtemperatureadd1Tbspofoliveoil,whiteonionsandokra.SautéunHlokrasogensabout5minutes.Add1/2cupofwater,coverskilletandletcookfor10minutesonlowmediumlowheat.Inlargeskilletonmediumtemperatureaddremaining2Tbspofoliveoil.SHrinzucchini,yellowonions,redandgreenbellpeppers.TossingredientsunHlallaresogened.Inzucchinimixtureaddstomatoes.SeasontoyourtastewithCajun,cayenne,blackpepperandsalt.Alternateaddingseasoninggradually.Combineokrawithzucchinimixtureinlargeskillet.Letcook5minutes.Bestifservedoverbrownriceorwheatpasta.CookieHudson

TurnipGreenSoup

3 cupschoppedonions11/2 cupsslicedcarrots 1 (32ounce)packagecut-and-washedturnipgreens1 (48ounce)cartonvegetablebroth 1 (15ounce)cansblack-eyedpeas,drainedandrinsed1 (14.5-ounce)canfire-roastedtomatoes 1 teaspooncrushedredpepper½ teaspoongroundblackpepper

Inalargestockpot,combineonion,andcarrots.Cookovermedium-highheat,sHrringfrequently,for7to8minutes.Addturnipgreens,andcook,sHrringconstantly,for3minutes,orunHlwilted.Addbroth,black-eyedpeas,tomatoes,crushedredpepper,andblackpepper.Bringtoaboil;reduceheat,andsimmerfor35minutesorunHlgreensaretender.BroughttousbyYolandaRollinson

SPECIALSEASONING

Thisseasoningisgreatforsoups,salads,beans,greensandahostofotherthings.Justplayaroundwithitandmakeityourown.Youcanalsowhisktheseasoningwithextravirginoliveoiltospiceupasimple greensalad.

Ingredients:

2½Tablespoonspaprika2Tablespoonssalt2Tablespoonsgarlicpowder1Tablespoonsblackpepper1Tablespoononionpowder

Page � 15

1Tablespooncayennepepper1Tablespoondriedleaforegano 1Tablespoondriedthyme

Placeallingredientsintoasmallbowlandthoroughlymixwithawhisk.StoreyourSpecialSeasoninginanairHghtjarorcontainer. Yield:about2/3cup

Tip:Playaroundwiththisrecipeandmakeityourveryownfamilyspice.

KhersenthiaWilliams

GardenVegetableSoup

Thisrecipecallsforfreshvegetables,butsubsHtutewithfrozenvarieHesiftheyarenotavailable.Bytheway,testsshowthatfrozenvegetablesactuallyretainmoreoftheirvitaminsandmineralsbecausetheyarefrozensosoonagerharvesHng.4Tbspoliveoil2cupschoppedleeks,whitepartonly(fromapproximately3mediumleeks)2Tbspfinelymincedgarlicsalt

2cupscarrots,peeledandchoppedintorounds(approximately2medium)2cupspeeledanddicedpotatoes2cupsfreshgreenbeans,brokenorcutinto3/4–inchpieces2quartsvegetablebroth4cupspeeled,seeded,andchoppedtomatoes2earscorn,kernelsremoved½tspfreshlygroundblackpepper¼cuppacked,choppedfreshparsleyleaves1-2tspfreshlysqueezedlemonjuice

Heattheoliveoilinlarge,heave-boIomedstockpotovermedium-lowheat.Oncehot,addtheleeks,garlic,apinchofsaltandsweetunHlsogen,approximately7to8minutes.Addthecarrots,potatoes,andgreenbeansandconHnuetocookfor4to5moreminutes,sHrringoccasionally.Addthestock,potatoes,andgreenbeansandconHnuetocookfor4to5moreminutes,sHrringoccasionally.Addthestock,increasetheheattohigh,andbringtoasimmer.Oncesimmering,addthetomatoes,cornkernels,andpepper.Reducetheheattolow,cover,andcookunHlthevegetablesareforktender,approximately25to30minutes.Removefromheatandaddtheparsleyandlemonjuice.Seasontotaste,withkoshersalt.Serveimmediately.

GreekVegetableStew

TheOrthodoxGreeksenterparHalfastsaspartoftheirreligiouspracHces.Thisrecipeisonethat’shandeddownandcommonamongGreekfamilies.2Tbspoil2onions,chopped1poundgreenstringbeansbrokeninhalf1packagefrozenorfreshspinach4cupswater

Page � 16

6zucchini,chunked4yellowsquash,chunked2cupsceleryleaves4tomatoes,quartered1tspsalt8sliceslemon1Tbspdriedoregano3Tbspfreshbasil2cloveschoppedgarlic2TbsplemonjuicePreparaHon:Lightlybrownonionsinahotdryskilletaddin2tablespoonsoil.Addoreganoandgarlic,cook1minute.Add4cupswaterandtomatoes.Cook10minutes.Addremainingingredients.Cookcoveredfor40minutes,sHrringoccasionally.Servewithalemonsliceineachbowl.

Salads

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BlackBeanSalad

1(15ounce)canblackbeans,rinsedanddrained

2(15ounce)canswholekernelcorn,drained

8greenonions,chopped

2jalapenopeppers,seededandminced(opHonal)

1greenbellpepper,chopped

1avocado–peeled,piIed,anddiced

1(4ounce)jarpimentos

3tomatoes,seededandchopped

1cupchoppedfreshcilantro

Page � 17

1lime,juiced(fromonewholelime)

½teaspoongarlicsalt

Inalargebowl,combinetheblackbeans,corn,greenonion,jalapenopeppers,bellpepper,avocado,pimentos,tomatoes,cilantro,limejuice,anddressing.Seasonwithgarlicsalt.Toss,andchillunHlserving.

(Dressing2/3cupoliveoil,whitewinevinegar,½teaspoonsalt,and½teaspoonpepper.Drizzlethedressingoverthesalad.

StrawberrySpinachSalad

2tablespoonssesameseeds

½cupapplejuice(juicer)

½cupoliveoil

¼cupdisHlledwhitevinegar

¼teaspoonpaprika

¼teaspoonWorcestershiresauce

1tablespoonmincedonion

10ouncesfreshspinach–rinsed,driedandtornintobite-sizepieces

1quartstrawberries–cleaned,hulledandsliced

¼cupalmonds(sliced)

Inamediumbowl,whishtogetherthesesameseeds,applejuice,oliveoil,vinegar,paprika,Worcestershiresauceandonion.Cover,andchillforonehour.

Inalargebowl,combinethespinach,strawberriesandalmonds.Pourdressingoversalad,andtoss.Refrigerate10to15minutesbeforeserving.

Page � 18

!

StrawberryAvocadoSalad

2tablespoonsoliveoil

4teaspoonshoney

1tablespooncidervinegar

1teaspoonlemonjuice(fromawholelemon)

2cupstornsaladgreens

1avocado–peeled,piIedandsliced

10strawberries,sliced

½cupchoppedpecans

Inasmallbowl,whisktogethertheoliveoil,honey,vinegar,andlemonjuice.Setaside.

Placethesaladgreeninalargebowl,andtopwithslicedavocadoandstrawberries.Drizzledressingovereverything,andthensprinklewithpecans.Refrigerateforupto2hoursbeforeserving,orserveimmediately.

HealthyGardenSalad

5tablespoonsrewinevinegar

3tablespoonsgrapeseedoil

Page � 19

1/3cupchoppedfreshcilantro

2limes,juice(fromawholelime)

½cupapplejuice(juicer)

¾teaspoonsalt

2clovesgarlic,minced

1(1pound)packagefrozenshellededamame(greensoybeans)

3cupsfrozencornkernels

1pintcherrytomatoes

4greenonions,thinlysliced

1(15ounce)canblackbeans,rinsedanddrained

Inalargebowl,whisktogethertheredwinevinegar,grapeseedoil,cilantro,limejuice,applejuice,saltandgarlic.Setaside.

Bringinalargepotoflightlysaltedwatertoaboil.AddcorntotheboilingwaterandconHnuecookingfor1moreminute.Drainverywell,andpourintothebowlwiththedressing.Gentlymixinthecherrytomatoes,greenonionsandblackbeans.Coverandrefrigerateforaleast2hoursbeforeservingtochillandblendtheflavors.

MexicanCucumberSalad

1mediumcucumber,chopped

1(3.75ounce)canwholekernelcorn,drained

1(16ounce)canstewedtomatoes,drainedandsliced

1greenbellpepper,chopped

1redbellpepper,chopped

2tablespoonsrewinevinegar

1tablespooncrushedredpepperflakes

Page � 20

½teaspoongarlic,minced

½teaspooncumin

¼teaspoondriedcilantro

¼teaspoonsalt

1/8teaspoongroundblackpepper

Inalargebowl,tosstogetherthecucumber,corn,tomatoes,greenbellpepper,redbellpepper,andredwinevinegar.Seasonwithcrushedredpepperflakes,garlic,cumin,cilantro,salt,andblackpepper.Cover,andchillatlease30minutesbeforeserving.

Black-EyedPeaSalad

2(15.5ounce)canblack-eyedpeas

1largetomato,chopped

1mediumredbellpepper,chopped

1mediumgreenbellpepper,chopped

½redonion,diced

1stalkcelery,chopped

1tablespoonchoppedfreshparsley

3tablespoonsbalsamicvinegar

2tablespoonsoliveoil

Saltandpeppertotaste

Inamediumbowl,tosstogetherblack-peas,tomato,andredbellpepper,greenbellpepper,reonion,celery,andparsley.Inasmallbowl,mixbalsamicvinegarandoliveoil.Seasonwithsaltandpepper.Tossintothevegetables.Cover,andchillintherefrigerator8hours,orovernight.

SouthwestCornandBlackBeanSalad

Thisbean,cornandnutsinthissaladcombinetocreate19tramsofproteinperserving.Thisisaveryflavorfulsaladandeasytomakeahead.

Page � 21

1½cupscornkernels(freshorfrozen)

1/3cuppinenuts

¼cuplimejuice

2Tbspextra-virginoliveoil

¼cupchoppedfreshcilantro

2(14oz)canblackbeans,rinsed

2cupsshreddedredcabbage

1largetomato,diced

½cupmincedredonion

Placepinenutsinasmalldryskilletovermedium-lowheatandcook.SHrring,unHlfragrantandlightlybrownedfor2to4minutes.Whisklimejuice,oil,cilantro,saltandpepperinalargebowl.Addthecorn,pinenuts,beans,cabbage,tomatoandonion;tosstocoat,refrigerateunHlreadytoserve.Usefreshlygroundpepperandsalttotastejustbeforeserving.

!

SimpleOrangeandRedOnionSalad

Drizzledwithatangydressing,thisappealingsaladmakesacolorfulandtastyalternaHvetotheusualtossedsalad.Plus,youcanassembleitinminutes.

4cupstornromaine

2mediumnavelorange,peeledandsecHoned

1smallredonion,slicedandseparatedintorings

Page � 22

¼cupoliveoil

3Tbspredwinevinegar

¼tspsalt

1/8tsppepper

OnaservingplaIer,arrangetheromaine,orangeandonion.InajarwithaHght-fi/nglid,combinetheremainingingredients;shakewell.Drizzleoversalad;serveimmediately.

BeauFfulGreenSalad

ThisisabasicgreensaladwithaliIle“zip”toit.

8cupsbabyspinachleaves

½mediumredonion,slicedandseparatedintorings

1cucumber,seedsremovedandcutinto½“chunks

1sweetorange,slicedintosecHonsortriangles

1½cupsnaturallysweeteneddriedcranberries

1cuproastedslicedalmonds

1cupbalsamicvinaigreIesaladdressing,ortotaste

PreparaHon:

Placeservingsofspinachontosaladplates.Topwithredonion,cucumberchunks,orangeslices,cranberries,andslicedalmondsintheorder.Drizzledressingovereachsalad.

SaladDressings

Page � 23

!

Manysaladdressingscallforsugarorhoney.IhavechosentoexcludethoseinthisJournal,howevermanypeopleontheDanielFastincludehoneyintheirlistofacceptablefoods.It’suptoyou!MoresaladdressingrecipesareavailableonTheDanielFastweblog.

LemonOliveOilDressing

1/3cupfreshlemonjuice(largeor1½smalllemons)

¾cupoliveoil(orsomeHmesImixcanolaandolive)

1-2Tbsptamarisoysauce

2largeclovesgarlic,crushed

Freshgroundblackpeppertotaste

ShakeallingredientsinaboIle.Tosswithfreshsaladgreens.Storelegoverdressinginrefrigerator.

TofuMayonnaise

4ouncetofu

1/3cupoliveoil

2Tbsplemonjuice

2tspDijonmustard

1tspgratedlemonrind

Saltandpeppertotaste

Pureethetofuwith¼cupofwater,oil,lemonjuiceandmustardunHlsmooth.Addgratedlemonrindandseasonwithsaltandpepper.

Youcanadd4-6garliccloves,mashedwith½teaspoonsalt,tothemixturetomakegarlicmayonnaise.Youcanexperimentwithusinglessoil,ormoretofu,accordingtoyourtaste.Youcanalsoaddfinelychoppedwhiteonionorscalliontozipitup.

ZestyItalian

3Tablespoonswhitewinevinegar

Page � 24

1smallsquirtofDijonmustard

¼cupoliveoil

½tsponionpowder

1-2clovesfinelymincedgarlic

½tspeachofthyme,basilandoregano

Saltandpeppertotaste

Putallingredientsinsmalljarandshakevigorously.

RaspberryVinaigreAe

½cupwhitewinewinegar

¼cupoliveoil

¼cupfreshorfrozenraspberries

2teaspoonshoney

PutallingredientsinblenderorfoodprocessorandblendunHlsmooth.

Smoothies

!

StrawberryPeachSmoothie

½cupAlmondMilkorsoymilk(100%nonfat)

½cupfrozenstrawberriesor½cupfreshslicedstrawberriesand4icecubes

1smallfreshpeach,peeled

Page � 25

Pourmilkintoablenderfrozenstrawberriesorfreshstrawberriesandice,andpeachslices.BlendunHlsmoothandcreamy.

FruitPowerSmoothie

1cupstrawberries

½cupblueberries

1kiwi,peeledandsliced

1banana,peeledandchopped

1cupicecubes

½cupfreshorangejuice(i.e.,fromajuicer)

Inablender,blendthestrawberries,blueberries,kiwi,banana,iceandorangejuiceunHlsmooth.

Strawberry-PineappleSmoothie

1cupfrozenstrawberries

¾cupfreshpineapplejuice(i.e.,fromajuicer)

¾almondmilk(100%nonfat)

6icecubes

Blendthestrawberries,pineapplejuice,milkandiceinablenderunHlsmooth.

SweetDetoxSmoothie

2cupsmixedfrozenberries

1pear,peeled,coredandsliced

1cupunsweetenedpomegranatejuice

Page � 26

1cupice

CombineallingredientsinablenderandpureeunHlsmooth.

GreenPowerMachine

½cupapple,peeled,cored,andchopped

4kaleleaves,chopped

½cupchoppedmango

6romaineleaves,chopped

¼cupfreshparsleysprigs

1inchfreshgingerroot,peeledandchopped

1cupwater

CombineallingredientsinablenderandpureeolowspeedunHlsmooth.Placeinrefrigerator.Servechilled.

Old-FashionedStrawberry-BananaSmoothie

3½cupschoppedstrawberries

3bananas,peeledandsliced

¼cuporangejuice,(i.e.,fromajuicer)

14cupsoy/Almondmilk(100%nonfat)

Page � 27

1½tablespoonshoney

1cupice

CombineallingredientsinablenderandpureeunHlsmooth.

LightCucumberSmoothie

1largegardencucumber,peeled,seeded,andcutintochunks(about1cup)

½cupfrozenblueberries

½tablespoonlemonjuice

½tablespoonlimejuice

1tablespoonhoney

CombineallingredientsinablenderandpureeunHlsmooth.

Strawberry-Peach-MangoSmoothie

1cupfrozenstrawberries

1peach,peeled,piIedandsliced

1cupfrozenmangochucks

¼cupAlmondmilk(100%nonfat)

¼cupicechips,opHonal

CombineallingredientsinablenderandpureeunHlsmooth

Page � 28

Snacks

�

Burk’sTrailMix

1cupcashews

1cupalmonds

1cupsun-driedunsweetenedraisins

1cupdriedassortedfruitwithnosugaradded

½cupunsweetenedcranberries

Combineallingredientsinabowl.Enjoyasahealthy,fillingsnack.

Dry-RoastedEdamamewithCranberries

1cuproastededamame

1cupcranberries

Page � 29

Combineandenjoy!

SpicyEnergyMix

1ouncepumpkinseeds

1½ouncedriedmango

1ouncepiIedchoppeddates

¼teaspoonpreparedspicerub

Combinepumpkinseeds,mango,datesandpreparedspicerub.

Page � 30