What can you eat on the Daniel Fast?

This is a repost from 2012, but the most asked question I get every year … I know what I can’t eat on the Daniel Fast, but what CAN I eat? So here you go ….

What is it about the human mind that always goes to that negative place,  to what we can’t have?  Whenever I tell someone about the Daniel Fast,  I always lead with the restriction “no meat, no dairy, no sweeteners, no processed foods, no solid fats, no beverages except water”.  Sure, I am quick to follow with what foods are included: all fruits and vegetables, all whole grains, all nuts & seeds, all legumes, all quality oils.  But the best most can conjure up from merging these two pieces – what’s in, what’s out –  is a picture of consuming large quantities of raw vegetables, bananas, apples & the staple of all restrictive eating plans – the salad.

The question I’m asked more than any other is:  So what CAN you eat on the fast?  Let me give you a few ideas,  and share some recipes that go a long way to get you through a fast week.

Staples that I keep in the house: olive oil, vegetable broth, variety of nuts, apples

Favorite snacks: Sage Valley Lite Organic Popcorn, peanuts, almonds, SPIKES Salsa & Scoops, celery with peanut butter or almond butter, peanut butter on warm (microwaved) whole wheat tortilla.  REMEMBER TO READ LABELS – you will be amazed that there is sugar in almost everything!

Favorite Meals

Breakfast – Quaker Oats Old Fashioned Oatmeal made with cinnamon, ground flax, dash of sea salt, & walnuts.  Sometimes I add chopped apple to the mix.

Lunch – I take a lunch to work where there is a microwave available, so one of my favs is Black Bean Chili (recipe below) with Scoops.  I love to make a pot of the chili over the weekend, so it’s available to pack for lunch or have for a quick dinner throughout the week.

Dinner – any kind of vegetable oven roasted with olive oil & sea salt is probably my #1 choice: eggplant, brussels sprouts, potatoes, asparagus, or a mix of potatoes, yams, mushrooms, carrots.

Other dinner ideas –

  • Barley & Mushroom Pilaf – recipe below
  • Stir fry of broccoli, cherry tomatoes, garlic & olive oil over whole grain shell pasta
  • Baked potato – white or sweet with mix of vegetables oven roasted with vegetable broth added over the top

Favorite Treat – baked apples with cinnamon and chopped pecans

Black Bean Chili Recipe

Using 1 Tablespoon of olive oil in a skillet, saute the following ingredients together until softened:

  • Red onion, chopped
  • Garlic, minced
  • Red & green bell pepper
  • Whole kernel corn (bag of frozen corn)
  • Portabella mushrooms diced
  • Can of petite diced tomatoes
  • Chili powder
  • 1 tsp. chopped chipotle pepper in adobo sauce

After sauteing the vegetables, move them to a large saucepan and add 1 can (150z size) of Goya black beans – blue label.

Add 1 or 1 1/2 cups of vegetable broth or water, and salt & pepper to taste.  Simmer on low to medium heat for a minimum of 15-20 minutes – the longer you allow the chili to simmer over low heat, the more flavorful it will be.

Serve with tortilla chips, or over brown rice.

Barley & Mushroom Pilaf Recipe

Ingredients: 1/2 cup fresh sliced mushrooms, 2 tsp. olive oil, 1 cup pearl barley, 3 cups vegetable broth, 2 tbsp. chopped green onions (scallions), 1/4 tsp crushed dried rosemary, 1/4 cup pine nuts

Heat olive oil in a saucepan; add mushrooms and saute until limp. Add barley, vegetable broth, green onion, and rosemary.  Bring to a boil.  Reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed.

Bon appetit!  Be blessed in your fast!

3 Replies to “What can you eat on the Daniel Fast?”

  1. Suzie I’m So excited to be joining with THE PLANT on this 21 day fast. I’ve purchased Susan Gregory’s book and am thrilled and scared at what I’m taking on.

    I’ve been struggling with an unhealthy obsession to food for a ver long time and in recent years it has caused me to be increasingly overweight. This interferes with my ability to function with the kind of energy and stamina I had before my food obsession consumed me. I will be committing myself to the 21 day Daniel Fast. This no doubt will be difficult right from the first day as my demons always seem to decorate themselves in the form of cupcakes and Ben and jerrys ice cream….I believe that by depriving my body of all it desires with food, I will make room for the Lord to come in and make me the vessel he intended. My dual purpose is for my niece Shonah and her family. Shonah has down syndrome and has just turned 3 years old which means all the at home early intervention services will cease and she will begin attending a real preschool. Shell be bussed, which is fearful for my sister and with the situation of aftercare still unknown there is much for the Lord to direct us. I mostly pray that this new learning opportunity for Shonah will open doors to more growth both in motor skills, speech and feeding skills. There are numerous other health issues that typically effect a child with downs; seizure disorders, heart problems, hip dysplasia, to name a few. In all little Shonah has been an overwhelming inspiration and blessing to our family and most especially to me as she has so deeply touched my heart.

    So there you have it. My dual purpose for fasting…..I’ll be seeking a couple of prayer warriors and in return, of course, I’ll do the same.

    Much love and many blessings,

    Nancy Dobosiewicz, RN, BSN

    1. Nancy, I am so glad you are doing the Daniel Fast – we’ll be connected in a special way even when you can’t be at The Plant because of work. Thank you for being so vulnerable in your sharing – I understand both your desire and fear in dealing with the compulsive eating, and want to be praying for you throughout your fast that God would give you victory over the obsession and fill the longing that lies beneath it. I was in treatment for an emotional eating disorder 3 years ago, and God has continued to show me His tender mercy in revealing childhood wounds bit by bit, so that even now I am still in the healing process but in the safety of His embrace. I wish the same for you, and will be praying that you feel the power of the Holy Spirit in the battle. The good news is that I lost 20 lbs. on the fast last year – I think about 14 lbs. during the 21 days, but I felt so good (and it had become habit to eat this way by the end of the 2nd week) that I ate pretty much the same for months after, adding some dairy and breads back in, but didn’t eat meat for probably 3 full months. Once you get through the first week – and I know you will, you will already begin to regain some of your energy and stamina. I’ll be rooting for you in my prayer time – you go, God’s girl!

  2. Nancy I want to pray for you daily on this fast. Our Lord has a wonderful plan for you, your sister and your niece, this is just what He loves to do, bless those who seek Him. You told me Sun. that you help your sister on thursday nights, now I understand why. I will also pray for this transition to go well for both of them.
    Keep me posted for specific prayer, when things get hard just email
    me, I love watching Jesus do GREAT things.
    Yours in Him, Kathy

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