Daniel Fast Brochure

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            East Chattanooga Church of God
                   4872 Jersey Pike
                Chattanooga, TN 37416
                    (423) 894-7926
                 www.eastchattcog.com




East Chattanooga Church of God... a place of WORSHIP...building COMMUNITY... offering HOPE....
                                                                                                                     2


          THE	
  DANIEL	
  FAST
    Resources	
  for	
  the	
  Body,	
  Soul	
  and	
               When asked about the eating plan on the
                                                                    Daniel Fast, one could say it is a "vegan diet
                    Spirit
                                                                    with even more restrictions."
(The	
  following	
  is	
  information	
  that	
  has	
  been	
     Be sure to read the ingredients on labels of
obtained	
  from	
  the	
  website,	
  www.daniel-­                 prepared foods to make sure they only include
fast.com.	
  This	
  information	
  is	
  designed	
  to	
          Daniel Fast friendly ingredients.
educate	
  you	
  about	
  and	
  equip	
  you	
  for	
  a	
  
successful	
  Daniel	
  Fast.)                                      The Daniel Fast for the Body, Soul and
                                                                    Spirit
What is the Daniel Fast?
                                                                    The Bible teaches us that we are a spirit, we
The Daniel Fast is a biblically based partial                       have a soul and we live in a body. The Daniel
fast. It is a method of fasting that men,                           Fast affects all three parts of us as we enter
women and young people all over the world                           into a period of time for focused prayer and
are using as they enter into the spiritual                          fasting.
discipline of prayer and fasting.
                                                                    The Body - Certainly our bodies are effected
There are two anchoring scriptures for the                          as our diet is changed, for some in very
Daniel Fast. In Daniel 1 the Prophet ate only                       dramatic ways, during the Daniel Fast. Many
vegetables (that would have included fruits)                        men and women experience detoxing from
and drank only water. So from these                                 caffeine, chemicals and sugar. The symptoms
scriptures we get two of the guidelines for the                     are most often headaches, leg cramps, fatigue
fast:                                                               and malaise.
1. Only fruits and vegetables                                       Most people lose weight during the Daniel
2. Only water for a beverage                                        Fast. And many report healing from medical
                                                                    conditions such as diabetes, allergies, arthritis
Then in Daniel 10 we read that the Prophet                          and cancer.
ate no meat nor any precious breads or foods
and he drank no wine for 21 days. So from                           The Soul - Frequently referred to as "the
this scripture, we get a third guideline:                           flesh" in the Bible, the soul is also greatly
                                                                    impacted during the Daniel Fast. The soul is
3. No sweeteners and no breads                                      the seat of our emotions, intellect, personality
                                                                    and will. It is in the "soulish realm" where we
Another important guideline is drawn from                           experience cravings, frustration, anger . . .
Jewish fasting principles, where no leaven is                       and even happiness.
used during the fast.  So that's why yeast,
baking powder and the like are not allowed                          During the Daniel Fast, your soul may very
on the Daniel Fast.                                                 well rebel against the dramatic change in your
                                                                    diet. Experiencing and winning this battle
Finally, with all the above puzzle pieces, we                       over the flesh is often one of the most
conclude that no artificial or processed foods                       powerful lessons of the Daniel Fast.
nor any chemicals are allowed on the Daniel
Fast.


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The Spirit - Our spirit is that born-again part     Daniel Fast or making any major dietary
of us that surrenders to God and then abides        change.
with the Father and the Son. Our spirit is
filled with the Holy Spirit when we yield to         The Daniel Fast is a very healthy way to eat!
Him. During the Daniel Fast, we want to put         So health professionals will support this
our spirit in charge of the other two parts of      eating plan, but might suggest a few
us. When our flesh is acting out with a              modifications if you have health issues that
craving, we take control of it with our spirit      need special attention. For example, pregnant
(just as a parent takes control of a rebellious     and nursing mothers might get instructions to
child).                                             add fish, chicken and cheese into the Daniel
                                                    Fast, but otherwise stay the course. Diabetics
Fasting is always coupled with a spiritual          may need to add more carbohydrates or
goal. So during this time of fasting, you will      include chicken and fish. Also, those who are
want to focus on prayer, study and                  especially active either through sports,
meditation.                                         bodybuilding or vocation may need to slightly
                                                    alter the eating plan.
An important question to ask yourself . . .
During your Daniel Fast you will have many          You are encouraged to check with your
times when you might want to "stretch the           doctor . . . and by the way, being addicted to
rules" a little bit. For example, even though       Snickers and Coke don't count as a special
the guidelines say we are to drink only             need! lol
water . . . you conclude that herbal teas are
vegetables and water is water and therefore         How to Study the Bible . . .
you will go ahead and drink herbal teas
during the Daniel Fast.                             During your Daniel Fast you will spend time
                                                    drawing closer to God and studying His
But you are encouraged to learn a powerful          Word. You may already be experienced in
spiritual lesson by asking yourself (examining      studying the Bible and have adopted methods
your heart) the question, "Why do you want          that will work for you. But if you are like
the herbal teas?"                                   many who feel a bit lost when it's just them
                                                    and a Bible, consider these tips.
Probably the answer will be, "Well I just want
them. I can't drink only water. I have to have      Study Faith: A very powerful study is to get a
something else."                                    concordance and look up the Scriptures about
                                                    "faith." Read and meditate each one and then
The Daniel Fast teaches us to deny our              ask yourself how it applies to you. Consider
"selves" and instead put our spirit in control      memorizing at least one of these verses each
over our flesh. As you plan your meals and           week.
eat your food, keep in mind that the definition
of a fast is to deny food for a spiritual           Enter His Secret Place:
purpose.                                            During the Daniel Fast, study and meditate on
                                                    Deuteronomy 28:1-14; Psalm 34 and Psalm
What if You have Health Issues?                     91. Don't hurry through the Scriptures. But
Fasting should never bring harm to the body.        instead read the verses slowly and ponder
And if you have concerns, be sure to consult        them. Write down insights you gain during
your health professional before going on the        this time.

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                                                                                                        4


Study the Book of John: Use your Daniel             hunger pangs may have you making a
Fast time to acquaint yourself with Jesus by        different choice.
getting to know Him from the Book of John.
Read it over and over again paying attention        Hunger pangs actually mean that your body is
to Christ's nature, His love for the Father and     using stored fat in our body. So if you want to
His love for you. Keep notes and choose a           lose some weight during the Daniel Fast, then
verse each week to memorize.                        welcome those hunger pangs.

Food Preparation                                    Dehydration often sends a message that
                                                    "reads" like hunger. So instead of grabbing a
You will quickly find that most of the               snack . . . go for a tall glass of filtered water!
prepared meals you find in grocery stores
contain ingredients that are not acceptable for     Finally, hunger pangs often pass after a few
the Daniel Fast. Consequently, you will need        minutes. So when you sense hunger . . . wait
to prepare most of your meals from scratch!         it out.

Meal preparation can take more time during          READ THE LABELS
the Daniel Fast, but you can also adopt some
habits to streamline this essential part of your    So a new habit for those of us on the Daniel
fasting experiences.                                Fast is to READ THE LABEL so we can
                                                    learn the ingredients included in the food
Meal Planning - Plan all of your meals for          inside the box, bag, can or jar. We are not so
one week. Make sure you have all the                concerned about the nutritional list. But we
ingredients you need along with snack foods!        are very concerned about the ingredients to
                                                    make sure there are no sweeteners, dairy
Set a Cook Day - Choose a day to plan all of        products or chemicals included in the food.
your meals for the coming week and then             Remember, this is a fast!
cook several meals in advance. You can
make pots of soup, vegetable chili, chapatis        It's important to keep in mind that we are on a
and many other dishes. This saves hours of          fast, which is restricting food for spiritual
time and lots of frustration in the coming          purposes. So while we can eat as much food
week, plus it's fun!                                as we want and any time we want . . . we
                                                    want to keep in mind that we are fasting.
Salad Prep - Wash and trim all salad
ingredients as soon as you get home from the        Try to stick with three modest Daniel Fast
grocery store. Then store each item in a            meals and one or two small Daniel Fast
container for easy use later in the week. You       snacks. The average-sized adult should drink
can make a lovely salad in less than a minute       about 1/2 gallon of filtered water each day.
because all the ingredients are already
prepared!

Love Those Hunger Pangs!

So often when we have hunger pangs, we
rush for snacks or something that will make it
go away. But some little insights about

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                                                                                                                     5



             Daniel Fast Recipes
                                                          Preparation:
Apple and Oat Porridge                                    In a large skillet, heat the olive oil over medium heat.
Ingredients:                                                   Add the onion and the white part of the green
    4 cups water                                               onions and sauté for 2 to 3 minutes.
    1&1/2 cups oat bran (not oatmeal)
    1 large apple - peeled/cored and chopped into         Add the garlic and heat for another 30 seconds.
            very small pieces
                                                          Increase the heat to medium-high and add the potatoes,
    1/3 cup raisins
                                                              1 tsp. of the salt, and 1/4 tsp. of the pepper. Cook
            ••• teaspoon ground caraway seeds
                                                              for 10 to 15 minutes, flipping the potatoes
    1/2 teaspoon cinnamon
                                                              regularly until they are well-browned.
    1/2 teaspoon salt
    Soy milk for serving (optional)                       Blend the remaining salt and pepper, the tofu, and soy
                                                              sauce in a food processor until they are creamy.
Preparation:
In a 2 quarts sauce pan over high heat, bring the water   Pour creamy mixture and the green part of the green
     to a boil. Stir in the oat bran and allow water to       onions over the fried potatoes and mix. Pour this
     return to a boil.                                        mixture into a large, oiled pie or tart pan.
Reduce heat to low and cook for two minutes - stirring
     often.                                               Bake for 30 to 40 minutes or until the center is firm.
After two minutes, turn off heat. Stir in the apple,         Allow the frittata to cool for 10 minutes then
     raisins, and spices. Let stand until apple pieces       invert onto a serving plate.
     soften - about 5 minutes - stirring occasionally.
Divide hot cereal evenly among 4 bowls. Serve with        Yield: 4 Servings
     the soy milk if desired.
                                                          Tofu Breakfast Scramble
Yield: 4 servings                                         Tofu is a great source of protein. In this recipe, the
                                                          tofu will pick up the fresh flavors from the
Potato and Green Onion Frittata
                                                          vegetables. This recipe is perfect for a little ketchup,
This recipe takes some time, but it’s a great             but most brands have sugar in them. So using a little
breakfast meal for weekends on the Daniel Fast. You       tomato paste is a great addition.
will need a blender or food processor; plus a baking      Ingredients:
dish.
Preheat the oven to 350°F.                                1 box firm tofu 1 zucchini, diced small 1 tomato,
                                                          diced 1/2 onion, diced 1 red bell pepper, diced
    1/4 cup olive oil
                                                          2 green onions, finely sliced 1 tablespoon fresh
    1 onion, finely chopped                                cilantro, minced 1 clove garlic, minced
    4-5 green onions, chopped with the green and          Salt and pepper to taste
    white parts separated                                 Tomato paste if desired

    4 cloves garlic, minced                               Preparation:
    2 medium potatoes, shredded (or 2 cups of             Spray pan with 100% olive oil spray
    frozen shredded potatoes)                             Add all ingredients and fry until vegetables are soft
                                                               and ready to eat.
    2 tsp. salt, divided
                                                          Salt and pepper to taste
    1/2 tsp. pepper, divided                              Serve with tomato paste
    2 lb. firm tofu
                                                          Tip: You can add lots of different vegetables to this
    2-3 Tbsp. soy sauce, to taste                         recipe including broccoli, carrots, and mushrooms.


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Southwest Corn and Black Bean Salad
This bean, corn and nuts in this salad combine to create   Directions: On a serving platter, arrange the romaine,
19 grams of protein per serving. This is a very flavorful   oranges and onion. In a jar with a tight-fitting lid,
salad and easy to make ahead.                              combine the remaining ingredients; shake well. Drizzle
Ingredients:                                               over salad; serve immediately. Yield: 4 servings.
    1&1/2 cups corn kernels (fresh or frozen)
    1/3 cup pine nuts                                      Beautiful Green Salad
    1/4 cup lime juice                                     This is a basic green salad with a little “zip” to it.
                                                           Ingredients:
    2 tablespoons extra-virgin olive oil
                                                               8 cups baby spinach leaves
    1/4 cup chopped fresh cilantro
                                                               1/2 medium red onion, sliced and separated into
    2 (14.5 ounce) cans black beans, rinsed                    rings
    2 cups shredded red cabbage                                1 cucumber, seeds removed and cut into 1/2”
    1 large tomato, diced                                      chunks
                                                               1 sweet orange, sliced into sections or triangles
    1/2 cup minced red onion
                                                               1 1/2 cups naturally sweetened dried cranberries
Preparation:
Place pine nuts in a small dry skillet over medium-low         1 cup roasted sliced almonds
    heat and cook, stirring, until fragrant and lightly        1 cup balsamic vinaigrette salad dressing, or to
    browned, 2 to 4 minutes.                                   taste
Whisk lime juice, oil, cilantro, salt and pepper in a      Preparation:
   large bowl. Add the corn, pine nuts, beans,
   cabbage, tomato and onion; toss to coat.                Place servings of spinach onto salad plates. Top with
   Refrigerate until ready to serve.                           red onion, cucumber chunks, orange slices,
                                                               cranberries, and sliced almonds in that order.
Freshly ground pepper and salt to taste just before        Drizzle dressing over each salad.
    serving.
                                                           Yield: 6 servings
Yield: four servings                                       These recipes are all from the Daniel Fast Cookbooks
These recipes are all from the Daniel Fast Cookbooks       available at Daniel-Fast.com
available at Daniel-Fast.com                               Salad Dressings

Simple Orange and Red Onion Salad                          Lemon Olive Oil Dressing
Drizzled with a tangy dressing, this appealing salad       ⅓ cup fresh lemon juice (1 large or 1&1/2 small
makes a colorful and tasty alternative to the usual        lemons)
tossed salad. Plus, you can assemble it in minutes         3/4 cup olive oil (or sometimes I mix canola and olive)
Ingredients:                                               1-2 tablespoons tamari soy sauce
                                                           2 large cloves garlic, crushed
4 cups torn romaine
                                                           Fresh ground black pepper to taste
2 medium navel oranges, peeled and sectioned
                                                           Shake all ingredients in a bottle. Toss with fresh salad
1 small red onion, sliced and separated into rings
                                                           greens. Store leftover dressing in refrigerator.
1/4 cup olive oil
3 tablespoons red wine vinegar
1/4 teaspoon salt
1/8 teaspoon pepper




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 Bean and Rice Casserole                                      Change the recipe to your own liking and with
Beans and rice combine to make a complete                     what you have available, but don’t skimp on the
protein. So this casserole serves as an excellent             vegetables as that’s what makes this recipe
source of protein during the Daniel Fast.                     unique and satisfying.
Preheat oven to 375                                           Ingredients:
Ingredients:
    1 medium onion, chopped                                       1 tablespoon sesame oil
    2 cup uncooked brown rice                                     3 green onions, finely chopped
    1 can red kidney beans (15 1/4 - 19 oz),                      3 tablespoons fresh ginger, minced
            drained and rinsed
                                                                  4 cups fresh broccoli, chopped
    1 can black beans (15 1/4 - 19 oz), drained
                                                                  ••• pound fresh green beans, chopped
           and rinsed
                                                                  2 carrots, peeled and sliced on diagonal
    1 can garbanzo beans (15 1/4 - 19 oz),
           drained and rinsed                                     2 cloves garlic, minced

    1 can stewed tomatoes (14 1/2 - 16 oz),                       4 cups greens, chopped (kale, bok choy,
            drained                                                      spinach, collards, etc)

    1 can chopped mild chilies (4 oz), drained                    1 can sliced water chestnuts, drained

    10 ounces frozen green peas, thawed by                        3 cups cooked brown rice
           placing under running water                            2 tablespoons soy sauce
    1 cup frozen corn, thawed by placing under                    1&1/2 cups peas (if frozen run under water
            running water                                               to thaw)
Preparation:                                                      1/2 cup toasted sliced almonds
In a 5-qt Dutch oven over medium high heat, sauté
     onion in liquid of your choice (balsamic vinegar,        Preparation:
     olive oil, water) until tender, stirring occasionally.   Heat a deep skillet or wok over medium heat for about
                                                                  1 minute. Add oil and heat for 1 minute.
Add rice; cook while stirring until parched and slightly
   opaque.                                                    Add green onions and ginger. Sauté for 5 minutes.

Add beans, tomatoes, chilies and 3 1/2 cups of water to       Add broccoli, green beans, carrots, and garlic. Stir fry
   rice and onion in Dutch oven and bring mixture to             for 8-10 minutes.
   boil.                                                      Add greens and toss for about 2 minutes or until greens
Cover tightly place in oven, baking until rice is tender         are wilted.
   and liquid is absorbed (around 1 hour for brown            Stir in water chestnuts, brown rice, soy sauce, peas and
   rice).                                                          almonds.
Add peas and corn, adjust seasonings, and return to           Serve as complete meal.
   oven until heated through.
                                                              Yield: four servings
Yield: four servings
                                                              Tip: Serve this dish as a complete main dish
                                                                          along with a side of sliced fruit such
Stir Fry Vegetables with Brown Rice
                                                                          as oranges, pineapple or mango. This
You will end up having a couple meals that you
                                                                          is also a great recipe to double and
really enjoy and you will make over and over
                                                                          then use the leftovers for lunch.
again during your fast. This recipe will likely be
                                                                          Merely heat in the microwave or eat
one of them! Not only is it very appetizing in its
                                                                          at room temperature.
colorful presentation, but it is filling and tasty.


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                                                                                                                     8


Bean Curry and Rice                                        Garden Vegetable Soup
This is an easy recipe and you can adjust the              This recipe calls for fresh vegetables, but substitute
spices to your liking. You might also consider             with frozen varieties if they are not available. By the
adding mushroom, carrots or other vegetables.              way, tests show that frozen vegetables actually retain
Ingredients:                                               more of their vitamins and minerals because they are
                                                           frozen so soon after harvesting.
    2 tablespoons olive oil                                Ingredients:
                                                           4 tablespoons olive oil
    1 large white onion, chopped
                                                           2 cups chopped leeks, white part only (from
    1/2 cup dry lentils                                    approximately 3 medium leeks)
                                                           2 tablespoons finely minced garlic
    2 cloves garlic, minced
                                                           Salt
    3 tablespoons curry powder                             2 cups carrots, peeled and chopped into rounds
    1 teaspoon ground cumin                                (approximately 2 medium)
                                                           2 cups peeled and diced potatoes
    1 pinch cayenne pepper                                 2 cups fresh green beans, broken or cut into 3/4-inch
    1 can crushed tomatoes (28 ounce)                      pieces
                                                           2 quarts vegetable broth
    1 can garbanzo beans, drained and rinsed               4 cups peeled, seeded, and chopped tomatoes
           (15 ounce)                                      2 ears corn, kernels removed
    1 can kidney beans, drained and rinsed (8              1/2 teaspoon freshly ground black pepper
           ounce)                                          1/4 cup packed, chopped fresh parsley leaves
                                                           1 - 2 teaspoons freshly squeezed lemon juice
    1/2 cup raisins
    salt and pepper to taste
                                                           Preparation:
    8 cups cooked brown rice
                                                           Heat the olive oil in large, heavy-bottomed stockpot
                                                               over medium-low heat. Once hot, add the leeks,
Preparation:                                                   garlic, and a pinch of salt and sweat until they
Prepare the brown rice according to package directions         begin to soften, approximately 7 to 8 minutes.
    so you have enough for 8 servings.                     Add the carrots, potatoes, and green beans and
Heat the oil in a large pot over medium heat, and cook        continue to cook for 4 to 5 more minutes, stirring
    the onion until tender.                                   occasionally.
Mix in the lentils and garlic, and season with curry       Add the stock, increase the heat to high, and bring to a
    powder, cumin, and cayenne pepper. Cook and stir          simmer.
    2 minutes.                                             Once simmering, add the tomatoes, corn kernels, and
Stir in the tomatoes, garbanzo beans, kidney beans, and       pepper. Reduce the heat to low, cover, and cook
     raisins. Season with salt and pepper.                    until the vegetables are fork tender, approximately
                                                              25 to 30 minutes.
Reduce heat to low, and simmer at least 1 hour, stirring
   occasionally.                                           Remove from heat and add the parsley and lemon
                                                              juice. Season, to taste, with kosher salt. Serve
Yield: eight servings                                         immediately.
                                                           Yield: 6 servings




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Greek Vegetable Stew                                       Red Bean Soup
The Orthodox Greeks enter partial fasts as part of their   Beans are so rich in vitamins and protein. Plus they are
religious practices. This recipe is one that’s handed      excellent for our digestive systems! Serve this soup
down and common among Greek families.                      with a fresh vegetable plate and bean dip or a nice
Ingredients:                                               green salad.
                                                           Ingredients:
    2 tablespoons oil
                                                               1 tablespoon olive oil
    2 onions, chopped
    1 pound green string beans, broken in half                 1&1/2 cups chopped yellow onions

    1 package frozen or fresh spinach                          1/2 cup chopped green bell peppers

    4 cups water                                               1 tablespoon minced garlic

    6 zucchini, chunked                                        4 bay leaves
    4 yellow squash, chunked                                   2 cups dried red kidney beans, soaked overnight
    2 cups celery leaves                                       1 tablespoon Special Seasoning, (recipe follows on
    4 tomatoes, quartered                                              next page)

    1 teaspoon salt                                            2 quarts vegetable stock

    8 slices lemon                                             1 teaspoon salt

    1 tablespoon dried oregano                                 3 tablespoons chopped parsley
    3 tablespoons fresh basil                                  1 cup diced carrots
    2 cloves chopped garlic                                    1&1/2 cups cooked long-grain brown rice, warm
    2 tablespoons lemon juice                                  6 tablespoons chopped green onions

Preparation:                                               Preparation:
Lightly brown onions in a hot dry skillet in 2             Heat the oil in a large heavy pot over high heat. Add
    tablespoons oil.                                           the onions, bell peppers, garlic, and bay leaves,
Add oregano and garlic, cook 1 minute.                         and cook, stirring, for 2 minutes.
Add 4 cups water and tomatoes. Cook 10 minutes.
                                                           Add the beans and cook for 2 minutes.
Add remaining ingredients. Cook covered for 40
    minutes, stirring occasionally.                        Add the Special Seasoning and stock, stir well, and
Serve with a lemon slice in each bowl.                        bring to a boil. Reduce the heat to medium and
                                                              cook for 1 1/2 hours, until beans are tender,
Yield: eight servings                                         stirring occasionally.
                                                           Add the salt and parsley, cover the pot, and cook for 15
                                                              minutes. Discard the bay leaves. Remove 1 cup of
                                                              beans from the pot and reserve.
                                                           With a hand-held immersion blender, or in batches in a
                                                               food processor, puree the red beans. Add the
                                                               reserved beans, and stir well.
                                                           To serve, ladle a generous cup of the soup into each of
                                                               6 bowls.
                                                           Top each serving with 1/4 cup of the rice and 1
                                                               tablespoon of green onions.


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Special Seasoning
This seasoning is great for soups and to sprinkle over    Snacks for the Daniel Fast
salads. You can also whisk the seasoning with extra      To have a successful Daniel Fast, it’s a good
virgin olive oil to spice up a simple green salad.       idea to have several snack foods available for
Ingredients:                                             those times when you “need a little something.”
                                                         I suggest you still take snacks in “servings,” so
    2 &1/2 tablespoons paprika                           you don’t over eat on these sometimes high-
    2 tablespoons salt                                   calorie foods.
    2 tablespoons garlic powder                          Rice cakes, just plain old crunchy patties
    1 tablespoon black pepper                            Rice cakes with peanut butter and raisins
    1 tablespoon onion powder
                                                         Almonds
    1 tablespoon cayenne pepper
    1 tablespoon dried leaf oregano                      Dried fruit including apricots
    1 tablespoon dried thyme                             Apples dipped in nut butter

Preparation:                                             Sliced fruit
Place all ingredients into a small bowl.                 Veggies with dip
Thoroughly mix with a whisk.                             Popped popcorn
Store your Special Seasoning in an airtight jar or
    container.                                           Trail mix with nuts, raisins, sunflower seeds, coconut
                                                         pieces and dried fruit

Yield: about 2/3 cup                                     Fruit kabobs
                                                         Frozen fruit including grapes, blueberries, strawberries
Tip: Play around with this recipe and make it your
                                                         and bananas
very own family spice!
                                                         Whole wheat crackers* with nut butter
                                                         Hummus with flat bread*




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