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Who Gives Kudos:



Daniels Fast

HEY so if you are on my Blog then you've probally decided to join me on the Daniels fast or you just want to see what it is all about. 

Either way >>>>WELCOME!!!  C'mon in!  

Well, First I'm going to lead off with some information that I got from the internet( that really helped me with understanding the fast.  The following WAS NOT written by me at all but it is some VERY GOOD info.  Each week on Sunday I will post what I'm going to  be eating for the week and blogging at night once I get home from work.  I encourage you all to start your own blog or journal.  I'm thinking about creating an event on FB and you all can join and keep each other posted up there.

Now when I do my fast I don't use as many ingredients as Jen.   I don't think a Daniel fast has to be expensive if you know what to purchase at the beginning of the week.   So I will post a grocery list and some recipes that you may want to consider using.   You can pick and choose what you want.  My recipes are usually very simple.  REMEMBER SMOOTHIES ARE YOUR FRIENDS. 

Try not to eat as often as you normaly would. When you get hungry...PRAY!!!   Many folks forget that you need to be seeking God out as much as possible!  Not just during our fast but in your everyday life.  Praying when your hungry will definitely help you remember to seek God first.   Determine how many times a day you will eat meals (ex: bowl of veggies or stew with a smoothie) and snacks (ex: piece of fruit). I usually eat 3 meals a day and 3-4 snacks I set a goal for how many bottles of water I will drink to make sure I stay hydrated. 


 What is it?


The Daniel Fast is a diet program that focuses on spiritual development through discipline and a desire to ready yourself spiritually to become closer to God. Just like Daniel in the Bible, who abstained from partaking of the king's rich foods and meat, someone who embarks on a Daniel Fast gives up rich foods and curbs his appetites; both literally and figuratively, as he seeks to gain a better connection with God through constant prayer and partial fasting.

Awaken Me!

Taken FromJen's blog

Today (Monday), begins 21 days of Awakening. The definition of awaken is to wake up or arouse.  What does God want to wake up in me?

In a period of fasting and prayer, I can choose if it will be just a sacrifice of the food I am fasting from or a sacrifice of my will. I want to lay everything at the feet of my Father and say,”It’s all yours, every part of me, everything I have, accomplish in me what you want.”

Whether you are giving up sugar, drinking fruit juices only, giving up meats and processed foods, or going on a media fast ask God “What do you want to wake up in me?” Maybe, he wants to wake up a dream or bring you closer to him. I don’t know what he wants to wake up in me, but I am preparing for it to happen.

 7 keys to fasting.

I hope they will be a help to you through this journey.

  1. Set an objective

  • Declare complete dependence on God

  • Asking forgiveness

  • Completion of the Great Commission

  • Inviting the presence of the Lord

  • Believe God for specific needs

2. Make a commitment- if you are fasting caffeine stick with it

3. Prepare yourself spiritually

4. Prepare yourself physically

5. Put yourself on a schedule

6. End gradually

7. Expect results

In Ezra 8:21 Ezra proclaimed the people fasted and humbled themselves before God.

Prayer: Today, I come and humble myself before the God who created the universe. Thank you God for loving me even when I am unlovely. I lay aside my desires and ask you to use me how you choose. Awake in me your plans for me.

Step 1

Rid your cupboards and refrigerator of rich, meaty foods, including fish and poultry. Remove heavily processed foods and convenience foods, as well as processed ingredients like processed flour and sugar products. Like Daniel, you will be abstaining from "rich" foods. The Bible does not give exact instructions, so you can decide the definition of rich foods for yourself.

Step 2

Fill your kitchen with raw, whole foods. The Bible says that Daniel ate vegetables and drank only water to fulfill him while fasting. Look for brightly colored fruits and vegetables, which have the most nutrients, as well as healthy proteins like beans, nuts and legumes. Go fresh whenever possible, to avoid preservatives in canned goods. Drink only water, and get rid of all other beverages.

Step 3

Fast from other figurative appetites, like the appetite for things that are of the world. These could include television, sports or social engagements. As the goal for a Daniel Fast is to grow closer to God, remove all of those things that would distract you from that growth.

Step 4

Take time to pray and meditate on your own spirituality. Meditation can be performed in any quiet space, where you have time, at least ten minutes or more, to sit comfortably and reflect on your life, spiritual growth and accomplishments. Along with fasting, this meditation can help you gain more in the way of peach and growth.

Step 5

Exercise discipline when on the Daniel Fast. Learn to say "no," and avoid justifying eating rich foods or partaking in things from which you said you'd abstain. The only person monitoring your fast is you, so you need to be faithful to the fast by living it carefully. For instance, going out to social activities that may hinder your spirituality, like a night at the bar, should be said "no" to while on the Daniel Fast.

Step 6

Continue the fast until you feel like you've accomplished your goal of becoming close to God through fasting and prayer. Each individual needs to decide how long to fast, as the results of this fast are largely personal.

Read more:




  • 1 box 8 oz. whole wheat penne pasta, cooked per box instructions

  • 1/4 cup pasta water, reserved from cooking pasta

  • 1 package 12 oz. bag of Mann's Broccoli Wokley (in a microwave bag)

  • 4 whole sun-dried tomatoes in olive oil

  • 1 bunch flat leaf parsley

  • 4 tablespoons olive oil

  • 1 tablespoon chopped garlic, jar ok

  • 18 whole grape tomatoes, cut in half

  • 1/4 teaspoon red pepper flakes

  • 1 teaspoon salt

  • 1 teaspoon pepper

  • 1/4 cup pistachio nuts, crushed

Using a fork, poke a hole in top of the Broccoli Wokley bag and place in the microwave for 4 min on high. Remove and open bag carefully and set aside. In the food processor, put 4 sun dried tomatoes, 1 Tbsp of olive oil (from sun dried tomato jar), flat leaf parsley and 4 Tbsp of reserved pasta water... .blend well for about 1 minute and set aside.

In a large skillet, sauté olive oil and garlic for a minute, then add tomatoes for just 2 more minutes over medium heat. Add sun dried tomato mixture, cooked broccoli and cooked penne... .toss to blend. Heat for just a few min ..sprinkle pistachio nuts over the top and serve.

The Mann's Broccoli Wokley can be found in the produce section by the salads. If you can't find Mann's broccoli, simply use any cooked broccoli of your choosing.


  • 2 tablespoons olive oil

  • 1 large onion, chopped with vidalia fine insert, about 2 cups

  • 3 stalks celery chopped with vidalia fine insert, about 1 cup

  • 1 package 16 oz. bag of fresh sliced carrots, about 4 cups

  • 1 quart vegetable broth, 32 oz carton

  • 1 teaspoon poultry seasoning

  • 1 teaspoon dried basil

  • 2 teaspoons chopped garlic, jar ok

  • 1/2 teaspoon pepper

  • 1 teaspoon salt

In a large pot put olive oil and sauté onion, celery, carrots, garlic and all the seasonings for about 10 minutes. Then add the vegetable broth. Cover and simmer for about 25 min or until carrots are tender. With a hand held blender, cream the soup. If you do not have an hand held blender, spoon into a regular blender. Blend half at a time... careful this is hot stuff



  • 2 whole poblano peppers (Anaheim peppers)

  • 2-15 oz. cans black beans, drained

  • 2 tablespoons olive oil

  • 1 tablespoon chopped garlic, jar ok

  • 1 tablespoon ground cumin

  • 1 teaspoon pepper

  • 1 teaspoon salt

  • 2 tablespoons dried parsley

  • 2-14.5 oz. can diced tomatoes

  • 2 cups frozen corn

  • 1 large onion, chopped with Vidalia fine insert, about 2 cups

Place the poblano peppers on the grill and char them an all sides... .place in bowl and cover tightly with wrap...after about 5 min's... ..remove the skin, stem and seeds...drop in food processor and blend. This adds great flavor to the soup...however, if time does not allow you to do this...omit peppers it will still be delicious.

In a large pot, put the olive oil, onions, garlic and sauté for about 5 minutes... .add the tomatoes juice and all along with the black beans, corn, poblano peppers and all the seasonings. Cover with lid and simmer for 20 minutes. Enjoy!

1/2 cup chopped onion
1 can (14.5-ounce size) can chicken broth
1 can (15.5-ounce size) can unsweetened, unsalted mashed yams
1/2 cup smooth or crunchy peanut butter
1/2 teaspoon hot pepper sauce, or to taste

Turn this recipe into a puzzle! [click]




In a medium, lightly oiled saucepan over medium-low heat, saute the onion for 5 to 10 minutes, or until tender. Add broth, yams and peanut butter.

Cook until thoroughly blended and heated through, stirring frequently. Reduce heat; thin with 1/4- 1/2 cup water to desired consistency. Add hot sauce, and season with salt and pepper.

Per serving: 445 calories (percent of calories from fat, 45), 16 grams protein, 48 grams carbohydrates, 7 grams fiber, 23 grams fat (5 grams saturated), no cholesterol, 698 milligrams sodium.

This recipe from CDKitchen for African Peanut-Yam Bisque serves/makes 4

Recipe ID: 84050


3 pounds sweet potatoes
1 tablespoon olive oil
1 onion, chopped
1 celery stalk, sliced
1 Granny Smith apple, peeled and thinly sliced
kosher salt and black pepper
6 cups water
2 teaspoons salt
1/2 teaspoon pepper

Turn this recipe into a puzzle! [click]


Heat oven to 400F degrees. Prick the potatoes with fork, place on baking sheet, and roast until tender (40 to 45 minutes). Heat oil in large saucepan over medium-high heat. Add onion, celery and apple. Cook, stirring occasionally, until soft (10 to 12 minutes). Halve the potatoes, scoop out the flesh and add to saucepan. Add water, salt and pepper. Cook until heated through (8 to 10 minutes). Puree the soup in saucepan using handheld immersion blender. Add water, if necessary, to reach desired consistency. Serve with slice of sourdough or favorite rustic bread, with butter. Bon appetit!

This recipe from CDKitchen for Roasted Sweet Potato and Apple Soup serves/makes 4

The recipes are fairly easy and a lot of them can be made ahead and frozen in individual containers. This may be helpful for you if you are single or work outside the home. I find it to be helpful to me because when it is time for dinner, there is not prep or waiting.

Oatmeal with blueberries and honey- this can be made easily in the microwave. Follow the instructions on quick oats for a serving of oatmeal, add a teaspoon of honey and a handful of blueberries. Delicious!

  • Thai Carrot Soup-I found this recipe a month ago and love it. Very easy to make and delicious. I didn’t have a bay leaf and I didn’t even miss it. Make a big pot of this and freeze away.

  • Bean Burrito- I buy tortillas without yeast. Reading the ingredients is the best bet.

First you have to make the refried beans: soak the pinto beans overnight, then cook the pintos in a crockpot with a bottle  of  salsa. Fill water within 1 inch of top. Cook on high for 1 hr and then low for 4 hours. Fill the tortillas with cooked beans.

For Tofu sour cream: I buy Tofutti sour cream I tried making it last year and it was horrible.

Chips- I buy the Garden of Eatin chips because they don’t have anything but blue corn in them

  • Blueberry Banana muffin

  • Hummus  & serve with Garden of Eatin Blue Corn Chips and Veggies

    1 can Chickpeas/Garbanzo beans

    3 cloves Garlic

    3 Tblsp Lemon juice

    ¼ liquid saved from drained chickpeas

    3 Tblsp Tahini

    ½ – 1 tsp Cumin

    ½ tsp Paprika

    Place all the ingredients in a blender and puree, don’t add all liquid at the same time, just enough until hummus is a nice “dip” consistency!

  • Pesto with 100% whole wheat pasta   serve a salad with veggies, apples and Annie’s Natural Organic Balsamic Vinegarette and there is no sugar in it which is very hard to find.

  • Oatmeal with honey and blueberries (see previous post)

  • Tomato Basil Soup and a slice of Ezekiel Bread (found in the freezer section) with Smuckers all natural peanut butter

Tomato Basil Soup


* 1/4 cup olive oil

* 1 1/2 cups chopped onions

* 3 pounds tomatoes – cored, peeled, and quartered ( you can use canned)

* 1/2 cup chopped fresh basil leaves

* sea salt to taste

* ground black pepper to taste

* 1 quart vegetable broth

* 1 cup rice milk, soy milk or almond milk

* 8 sprigs fresh basil for garnish


1. Heat the olive oil in a large pot over medium heat. Stir in onions and cook until tender. Mix in tomatoes and chopped basil. Season with salt and pepper. Pour in the vegetable broth, reduce heat to low, and continue cooking 15 minutes.

2. Transfer soup to a blender (or use an immersible hand blender), and blend until smooth. Return to the pot, and bring to a boil. Reduce heat to low, and gradually mix in the your choice of milk. Pour soup through a strainer before serving. Garnish each serving with a sprig of basil.

  • Corn chowder (this is Yummy) and a salad

  • Banana muffins

  • Curried vegetables with brown rice

  • Tomato sauce w/ mushrooms and peppers over Polenta (make a double batch of tomato sauce for “lasagna”)

Add portabella and button mushrooms along with red, yellow and green peppers to tomato sauce.



1 cup polenta

1 quart water

1 teaspoon sea salt

Preheat the oven to 350 degrees. Combine the polenta, water and salt in a 2-quart baking dish. Stir together, and place in the oven. Bake 50 minutes. Remove from the oven, and use a fork or a spatula to stir the polenta well, and return to the oven for 10 minutes. Remove from the oven, and stir again. Carefully taste a little bit of the polenta; if the grains are not completely soft, return to the oven for 10 minutes.

  • Breakfast tortilla- Chop up some extra veggies the night before. Saute mushrooms, broccoli, green beans and with olive oil. Roll up in a tortilla. You could add some soy cheese or some soft tofu.

  • Leftover Tomato sauce over polenta

  • Chili and Garden of Eatin corn chips


Vegetarian Chili

2 medium-sized green peppers, chopped

1 medium-sized yellow onion, chopped

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 sauté in oil the peppers and onions. Add the 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.

  • Ezekiel bread w/ honey

  • Thai carrot soup w/ salad (Make enough at the beginning of the week)

  • Baked potatoes with leftover chili (Bake large potatoes in oven and use leftover chili from Thursday)

  • Blueberry Banana muffins

  • Portabella wrap – in a grill pan or a saute pan drizzle a sliced portabella mushroom with olive oil. Saute turning in the pan. Cook for 5-10 minutes. Roll up in a tortilla with lettuce, shredded carrots, and balsamic vinegarette dressing.

  • “Lasagna”


  • 1/2 pound whole wheat lasagna noodles

  • 2 10-ounce packages frozen chopped spinach, thawed

  • 1 pound soft tofu

  • 1 pound firm tofu

  • 1/4 cup soymilk

  • 1/2 tsp garlic powder

  • 2 tbsp lemon juice

  • 3 tbsp minced fresh basil

  • 2 tsp salt

  • 1 32-ounce jar of tomato sauce (or homemade sauce) If using jar sauce check ingredients for sugar.

Prepare the lasagna noodles according to package directions. Drain carefully and set aside on a towel.Pre-heat oven to 350 degrees.Squeeze the spinach as dry as possible and set aside. Place the tofu,  soymilk, garlic powder, lemon juice, basil and salt in a food processor or blender and blend until smooth.Cover the bottom of a 9×13 inch baking pan with a thin layer of tomato sauce, then a layer of noodles. Follow that with a layer of half the tofu and half the spinach. Continue in the same order, using half the remaining tomato sauce and noodles and the rest of the tofu mixture and spinach. End with the remaining noodles covered by the remaining tomato sauce.Bake for 25 to 30 minutes, or until tomato sauce bubbles.



  • “Cheesy” pasta primavera whole wheat pasta ( this is amazing)

1  cup  frozen edamame

20  baby carrots, cut into quarters lengthwise

10  ounces  asparagus, trimmed, cut into 1-inch pieces

1  pound  whole wheat pasta

1 tablespoon of olive oil

2  cloves garlic, minced

Salt and pepper to taste

3  tablespoons  chopped flat-leaf parsley

Tofu ricotta

Bring a large pot of salted water to a boil. Add edamame and carrots and cook for 4 minutes. Add asparagus and cook 1 minute longer. Using a slotted spoon, remove vegetables and rinse under cold water to stop cooking. Add pasta to water and  according to package directions). Drain, reserving 1/2 cup cooking water.

When pasta has cooked for about 5 minutes, add olive oil in a large frying pan over medium high heat. Add garlic and sauté until fragrant, 1 minute. Add vegetables, season with salt and pepper, and sauté until vegetables look glazed and are crisp-tender, 3 to 4 minutes. Add the drained pasta and 1/4 cup reserved cooking water and toss well. Transfer to a large, shallow serving bowl and toss with  parsley.

Add “ricotta” to hot pasta by spoonfuls and toss gently to combine. Season with salt and pepper. If pasta appears dry, drizzle in a little more cooking water. Serve immediately.

  • Spanish rice

    4 cups of rice

    2 cans of diced tomatoes

    sea salt, pepper, cumin, and chili powder to taste

    several fresh sprigs of cilantro

    4 cups of water.

Add all ingredients into rice cooker and stir. Turn on and rice cooker will turn off when done.

It’s 6 days until we begin the Daniel Fast at our house. I am getting ready by doing a few simple things.

  • Cutting back on caffeine- will eliminate by Wednesday

  • Getting rid of all the junk out of my house- don’t want any unnecessary temptations

  • Searching for recipes and products


Pesto sauce  (serve over whole wheat pasta and a salad)  

  • 1/2 cup pignoli nuts

  • 1/2 cup extra virgin olive oil

  • 1 1/2 cups arugula

  • 1/4 cup fresh parsley

  • 2 cloves garlic

  • Braggs liquid amino acids to taste (buy this at health food store)

  • Place all ingredients in food processor and blend. Heat over low heat.


Corn Chowder 

  • 4 cups fresh or frozen corn

  • 3 cups soy milk (unsweetened) or rice milk or almond milk

  • 1 onion, minced

  • 1 red bell pepper, minced

  • 2 stalks celery, minced

  • 2 T oil

  • 2 potatoes, diced

  • 3 cups water

  • 1 1/2 t salt

  • 1 t paprika

  • 1/4 t cayenne

  • Blend 2 cups of the corn in a blender with the soy milk and set aside. Saute onion, bell pepper and celery in the oil for 10 minutes, add the potatoes and simmer for an additional 15 minutes, stirring often. Add the remaining ingredients, bring to a boil, lower the heat and simmer for 1 1/2 hours. 


Breakfast Bars 

  • 2/3 cup smooth peanut butter (smuckers creamy natural peanut butter)

  • 1 cup honey

  • 2 2/3 cups rolled oats

  • 1 cup whole wheat flour

  • 1 t cinnamon

  • 1/2 t cloves

  • 1/2 t nutmeg

  • 1/3 cup wheat germ

  • 2 cups mix-ins in any combination of the following: coconut, raisins, unsalted nuts, any finely chopped dried fruit such as dates, apricots, apples, etc.

Mix honey and peanut butter until well blended. It might help to warm the honey in the microwave about 20 seconds so that it is not so stiff. Stir in oats, flour, wheat germ and mix-ins. If mixture seems too dry, add water 1 tablespoon at a time. If it is too sticky, add oats 1 tablespoon at a time. Mixture should be slightly sticky, but still easily spread in a pan with greased fingers.

Press into a 9 x 13 inch (23 x 33 cm) pan lightly greased. Bake at 350F/180C until barely browned. DO NOT OVERBAKE! Cut while warm into desired sized bars.

When completely cool, remove from pan with a greased spatula. Wrap each bar separately in plastic wrap and then store in a zip bag or air tight container. These freeze extremely well. Makes about 2 dozen bars.

 Banana Muffins

  • 3 bananas

  • 1 1/4 cups whole wheat flour

  • 1/2 cup honey

  • 1 tsp sea salt

  • 1 tsp baking soda

  • 1/4 cup oil

  • 1 cup chopped walnuts (optional)

Preheat oven to 350 degrees. Mash bananas. Add all the other ingredients and mix until blended. This will not be thin like cake batter. I used a mini ice cream scoop to put in muffin papers. Bake for 18-20 minutes, until knife comes out clean. These muffins will be dark due to the whole wheat flour.

You can add other items like coconut, 3/4 cups fresh or thawed blueberries, raisins or other nuts.

I made two batches one with just bananas and the next with blueberries and bananas and both were delicious.


Where to find what?

Ezekiel Bread is in the freezer section of grocery store.

Tofu will either be frozen or in the refrigerator section.

Newman’s Own All Natural Chunky salsa found with other salsa, it has no sugar and no artificial anything.

Egg Subsitute for baking= 1 egg

  • 2 Tbsp. Flaxseed ground in blender

  • 1/2 tsp. of water added to blender after blending flaxseed

Cream of Potato Soup

5 cups peeled and cooked potatos (cut into bite sized chunks)

    1 onion (chopped)

    1/4 cup whole wheat flour

    1/4 cup oil

    1/2 cup soy milk

    1/2 cup tofu sour cream

    water reserved from cooking the potatoes

    salt and pepper to taste

    dried dill weed to taste


Cook the potatos and reserve the water. Cook the onion in the oil until its soft or becomes clear. Add the flour to the onion and oil and then add that to the potatos and water. Cook on medium heat adding the rest of the ingredients.

Crock Pot Pinto Beans-

Pinto beans can be served with brown rice or mashed up like refried beans and served on whole wheat tortillas.

3 cups pinto beans soaked overnight.

2 cloves of garlic minced

1 onion chopped fine

1 tsp sea salt

1 tsp pepper

Place all items in crockpot. Cover water 4 inches from the top of crockpot.Cook on high for 1 hr then low for 4 hrs.

Bean Curry and Rice:

2 tbls. Olive oil

1 large white onion, chopped

½ c. dry lentils

2 cloves garlic, minced

3 tbls. Curry powder

1 tsp. ground cumin

1 pinch cayenne pepper

1 28 oz. can crushed tomatoes

1 15 oz. can garbanzo beans, drained & rinsed

1 8 oz. can kidney beans, drained & rinsed

½ c. raisins

Salt and pepper to taste

8 c. cooked brown rice


Prepare the brown rice according to package directions so you have enough for 8 servings. Heat

the oil in a large pot over medium heat, and cook the onion until tender. Mix in the lentils and

garlic, and season with curry powder, cumin, and cayenne pepper. Cook and stir 2 minutes. Stir

in the tomatoes, garbanzo beans, kidney beans, and raisins. Season with salt and pepper.

Reduce heat to low, and simmer at least 1 hour, stirring occasionally.

Black Bean and Rice Stuffed Peppers:

1 qt. 100% Vegetable or Tomato Juice

2 c. cooked black beans

1 c. cooked brown rice

2 med. green onions (chopped)

¼ c. 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 deseed)

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 at 350 degrees for 45-60 minutes.


Leek and Potato Soup:

1 tsp. crushed fennel seeds

1 tsp. ground pepper

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 medium heat in a large pan. Add garlic – heat for a few minutes until golden.

Add fennel seeds and pepper and stir in with garlic. Add leeks and potatoes and mix well with

other ingredients. Cover and cook 5 minutes. Stir quickly. Cover and cook for 5 minutes

further. Add stock. Bring to boil, then cover, turn heat down and simmer for 40 minutes.

Southwestern Corn and Black Bean Chowder:

1 ½ quart vegetable stock

1 15 oz. can black beans

1 12 oz. bag frozen whole kernel corn

2 large onions diced

3 stalks celery diced

2 tbsp. chopped garlic

2 chopped carrots

1 12 oz. can diced tomatoes in juice

1 red pepper diced

1 green bell pepper

1 bunch of cilantro chopped

1 tbsp. chili powder

1 tbsp. cumin

1 tsp. oregano leaves

2 tbsp. kosher salt

1 tsp. black pepper

2. tbsp. extra virgin olive oil

½ tsp. liquid smoke

Boil black beans with a little kosher salt until tender (do not over cook). Rinse cooked beans

with cool water and set aside.

In soup pot, heat olive oil and sauté onion, celery, carrot and bell peppers until tender and

slightly brown.

Add water and broth and bring to boil. Add all remaining ingredients except cilantro. Simmer

for 10 minutes and then add cilantro. Simmer for additional 10 minutes, uncovered.




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