09 March 2021 (updated)

The Daniel Fast: A Biblical Diet for Health and Wellness

Looking for yummy recipe ideas you can make while you're on the Daniel Fast? We've got you covered!

What Is the Daniel Fast?

The Daniel Fast is based on the biblical character Daniel’s spiritual and dietary fasting experiences in the Bible's book of Daniel. Two references particularly lay the foundation for the diet:

Daniel 1:12-13:

Please test your servants for ten days: Give us nothing but vegetables to eat and water to drink. 13 Then compare our appearance with that of the young men who eat the royal food, and treat your servants in accordance with what you see.” 14 So he agreed to this and tested them for ten days. 15 At the end of the ten days they looked healthier and better nourished than any of the young men who ate the royal food.

Daniel 10: 2-3: 

At that time I, Daniel, mourned for three weeks. I ate no choice food; no meat or wine touched my lips.

Daniel experienced a renewed sense of vitality and strength after eating a plant-based diet for three weeks. The modern diet plan was created based on achieving his results of greater spiritual, physical, and mental, and well-being. It's not as much about achieving weight loss, as three weeks is not a healthy amount of time to see any significant results. This plan is much more about feeling better.

What Can You Eat on the Daniel Fast?

While only vegetables and water are listed in the scripture, the word “pulse” used in the King James Bible is defined as "bean or seed-grown food." Therefore, this allows fruits, whole grains, and other plant-based foods to be included in the diet plan.

Daniel Fast Food List

  • Whole Grains: Amaranth, barley, brown rice, buckwheat, bulgur, freekeh, millet, oats, purple rice, quinoa, rye, sorghum, spelt, teff, whole grain pasta, whole wheat, and wild rice.
  • Beans and Legumes: Black beans, black-eyed peas, cannellini beans, garbanzo beans (chickpeas), great northern beans, kidney beans, lentils, peanuts, pinto beans, and split peas.
  • Nuts and seeds: Almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, nut butters (natural, sugar-free), peanuts, pecans, pepitas (pumpkin seeds), pine nuts, pistachios, poppy seeds, walnuts, sesame seeds, soy nuts, sunflower seeds.
  • Vegetables: Fresh, frozen, dried, juiced, and canned.
  • Fruit: Fresh, frozen, dried, juiced, and canned. However, any dried fruit shouldn’t contain added sugar (check ingredients to be sure).
  • Oils: Oils (such as coconut, olive, and sesame) should be used minimally. For example, you can sauté foods in olive oil but avoid deep-frying them.
  • Unleavened bread: Whole grain bread made without yeast, sugars, or preservatives.
  • All herbs, spices, and seasonings (including salt and pepper).
  • Soy products: Such as edamame and soy nuts and tofu.

Foods NOT a Part of the Daniel Fast

  • Animal products
  • Added sugar: this includes granulated sugar, agave nectar, artificial sweeteners, brown rice syrup, brown sugar, cane juice, corn syrup, honey, malt syrup, molasses, and raw sugar.
  • Deep-fried foods
  • Yeast
  • Refined grains
  • Solid fats
  • Chocolate
  • Caffeine and alcohol

Recipes for the Daniel Fast

Main Dishes

  • Sweet Potato Protein Bowl: This is so yummy and packed with protein. Start by putting  1 tablespoon coconut oil, 1/2 cup chopped red onions, and 2 cups chopped sweet potatoes in a large skillet over medium heat. Cook about 10-12 minutes. Then add 1 cup cooked edamame, 2 cups torn kale, 1/2 cup chopped walnuts, 1 clove minced garlic, and salt and pepper to taste. Stir frequently and add 1-2 tbsp water if it becomes dry. Remove from heat and serve when sweet potatoes become tender and crispy.
  • Taco Salad: Use your favorite beans, veggies, and brown rice, lettuce, and taco seasoning to make a taco bowl! This is an especially good recipe idea if you're cooking for the whole family. Meat and cheese can be added for those who are not on the Daniel Fast.
  • Spicy Vegan Potato Curry: Check out this yummy recipe, which the creator claims is better than anything she's ever eaten at a restaurant! Replace the white rice with brown rice, or enjoy it on its own!
  • Black Bean Burgers: This is one of my favorite vegan options for a burger alternative, and black beans have plenty of protein! While the beans make the base of the burger, other flavors like garlic, onion, peppers, cilantro, cumin, and cayenne pepper make this burger better than anything store-bought!
  • Hearty Vegan Crockpot Chili: Crockpot meals are perfect for those busy days when you just want something easy and tasty!

Hearty Vegan Crock Pot Chili

The perfect, hearty meal you can make ahead--and it's Daniel Fast-approved!

5 from 8 votes


VORBEREITUNGSDAUER

40 mins

ZUBEREITUNGSDAUER

6 hrs

GESAMTDAUER

7 hrs





KURS

Main Course

KÜCHE

Mexican

PORTIONEN

null people

KALORIEN

143.0 kcal

ZUTATEN

  • 1

    tbsp

    olive oil

  • 1

    green bell pepper

    diced

  • 1

    red bell pepper

    diced

  • 1

    yellow bell pepper

    diced

  • 2

    yellow onions

    chopped

  • 4

    cloves

    garlic

    minced

  • 1

    10 oz. package

    frozen spinach

    thawed and drained

  • 1

    cup

    frozen corn kernels

    thawed

  • 1

    medium zucchini

    chopped

  • 1

    medium yellow squash

    chopped

  • 6

    tbsp

    chili powder

  • 1

    tbsp

    ground cumin

  • 1

    tbsp

    dried oregano

  • 1

    tbsp

    dried parsley

  • 1/2

    tsp

    salt

  • 1/2

    tsp

    ground black pepper

  • 2

    14.5 oz cans

    diced tomatoes

    with juice

  • 1

    15 oz. can

    black beans

    rinsed and drained

  • 1

    15 oz. can

    garbanzo beans

    rinsed and drained

  • 1

    15 oz can

    kidney beans

    rinsed and drained

  • 2

    6 oz. cans

    tomato paste

  • 1

    8 oz. can

    tomato sauce

  • 1

    cup

    vegetable broth

ZUBEREITUNG

    1. Cook veggies.

      Heat olive oil in a large skillet over medium heat, and cook the green, red, and yellow bell peppers, onions, and garlic until the onions start to brown, 8 to 10 minutes.

    2. Add to slow cooker.

      Place the mixture into a slow cooker. Stir in spinach, corn, zucchini, yellow squash, chili powder, cumin, oregano, parsley, salt, black pepper, tomatoes, black beans, garbanzo beans, kidney beans, and tomato paste until thoroughly mixed.

    3. Add sauce and broth.

      Pour the tomato sauce and vegetable broth over the ingredients.

    4. Cook.

      Set the cooker on low, and cook until all vegetables are tender, 4 to 5 hours. If chili is too thick, add more tomato sauce and vegetable broth to desired thickness. Cook an additional 1-2 hours.

ERNÄHRUNG

Kalzium:

96.0 mg

Kalorien:

143.0 kcal

Kohlenhydrate:

25.0 g

Fett:

3.0 g

Ballaststoffe:

7.0 g

Eisen:

4.5 mg

Proteine:

6.0 g

Gesättigte Fettsäuren:

0.5 g

Portionsgröße:

1

Portionseinheit:

bowl

Natrium:

650.0 mg

Zucker:

7.0 g

Vitamin A:

4200.0 mg

Vitamin B:

0.5 mg

Smoothies

These make a great snack or meal, as smoothies lend themselves to healthy ingredients like fruits, vegetables, and milk alternatives (almond, rice cashew, soy, coconut, oat). You can also include natural nut butter for a protein boost. Just make sure there's no added sugar. If the consistency is too thick, add some more liquid.

  • Strawberry Fields: 1 cup unsweetened almond milk, coconut milk, rice milk, or rice milk, 1 cup of sliced frozen banana, 1 cup sliced frozen strawberries, 1 cup fresh spinach or kale, one tbsp flaxseed meal or chia seeds.
  • Tropical Island: 1 cup frozen mango, 1 cup frozen sliced strawberries, 1/2 cup of unsweetened coconut milk, 1/2 cup pineapple juice.
  • Acai Bowl: Hannah and Ross Byrd, former mom and dad on the street (respectively) have been proponents of the Daniel Fast for years, and have had lots success. Check out their "Byrds of Paradise" acai bowl recipe!

Snacks/Sides

  • Cilantro Edamame Hummus: A light, Mediterranean-inspired dip perfect for dipping veggies or adding to a salad.
  • Baked Kale Chips: I always enjoy these as my go-to snack, as they're packed with vital nutrients and give a satisfying crunch that you're craving. They're also great seasoned with garlic, salt, and nutritional yeast.
  • Cauliflower Rice: Cauliflower has had it's moment in the spotlight for the last couple of years, and for good reason. When chopped up small enough, the mild flavor lends itself to absorbing other flavors around it, just like rice.

Doing the Daniel Fast

If you're doing the Daniel Fast, you're probably looking for lots of recipes to keep you full and feeling nourished. You may even be looking for recipes that the whole family will love! If other people in your community are doing the Daniel Fast, share your favorite recipes on FamilyApp!



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|Food & Recipes21 April 2021 (updated)

Easy Brunch Ideas: How to Host a Stress-Free Brunch

Mimosas, anyone? Check out our tips and easy ideas to host a brunch menu at home everyone will enjoy.

Sarah Lopez
VB Basics
|Food & Recipes21 April 2021 (updated)

The Best Brunch Spots in Virginia Beach

Looking for the best brunch in Virginia Beach? We've got some restaurant recommendations that sure satisfy that mid-morning comfort food craving!

Rachel Kidd
FamilyApp
|Family Stories,Food & Recipes,Lifestyle14 April 2021 (updated)

The Fudge Pie: Delicious Desserts for a Cause

How can you support a charity by eating a dessert? Learn all about how Chef Stacey Donayre and her family started The Fudge Pie- and where you can buy one!

Adrianna Kamosa
FamilyApp
|Food & Recipes,Summer09 April 2021 (updated)

Buddha Bowl: Your Perfect Summer Meal

There's probably no meal as versatile and delicious as the buddha bowl! Check out our ideas and recipes for this fantastic summer meal.

Sarah Lopez
FamilyApp
|Food & Recipes09 April 2021 (updated)

The Best Oatmeal Chocolate Chip Cookies

Looking for a recipe for chewy, gooey, oatmeal chocolate chip cookies that everyone will love? Check out this delicious recipe!

Jayne Schultheis
FamilyApp
|Food & Recipes07 April 2021 (updated)

Elegant and Delicious Stuffed Acorn Squash

This gluten-free stuffed acorn squash recipe with a quinoa cranberry stuffing is sure to be a huge hit!

Laura Kraus
Laura Kraus
VB Basics
|Editor's Pick,Family Stories,Lifestyle05 April 2021 (updated)

Kilwin's Family: The Sweetest Things

Kilwin's family business owners Chad and Laurel Salecker serve up a delicious mix of desserts and hard-working family commitment.

Nina Simone
Family Recipes
|Food & Recipes,Holidays,Must Read31 March 2021 (updated)

Easter Sweet Bread: A Family Tradition

Looking for a fun Easter recipe that the whole family will love? Read on to find a fun, creative recipe for Easter Sweet Bread that everyone can help make!

Amelia Peck
Grilling
|Food & Recipes,Summer15 March 2021 (updated)

Creative Grilling and Barbecue Ideas

Fire up the grill and try out these fun grilling and barbecue ideas for your next family get-together for carnivores and vegetarians alike!

Sarah Lopez
VB Basics
|Food & Recipes15 March 2021 (updated)

CoVa Restaurant Week With (and Without) Kids

It's CoVa Restaurant Week! Here are some of our favorite picks for when you're out with the family, or just with adults.

Laura Kraus
Laura Kraus
Family Recipes
|Fall,Food & Recipes15 March 2021 (updated)

A Brunswick Stew Love Story

Brunswick Stew has been serving up love and nurture since my first baby. Now it's a fall staple and a meal I deliver to new moms everywhere.

Nina Simone
Family Recipes
|Christmas,Food & Recipes,Holidays15 March 2021 (updated)

The Last Pound Cake: A Story of Love and Sisterhood

This is the Mayer family's story of sisterhood, family, and the sour cream pound cake recipe that stands the test of time.

Jayne Schultheis
Family Pets
|Food & Recipes15 March 2021 (updated)

Paws-atively Perfect Ideas for Homemade Dog Food

Why buy dog food when you can make it with what you have in the pantry? Here are some ideas for homemade dog food and treats your pup will love!

Jayne Schultheis
Gardening
|Home & Style15 March 2021 (updated)

Indoor Garden: Tips and Tricks for Growing Veggies or Herbs Indoors

Need a little pop of green in your house? Check out our tips and ideas to start an indoor garden and have fresh herbs and veggies all year round!

Amanda Williams
Party
|Children & Parents,Food & Recipes14 March 2021 (updated)

How to Make Gelatin Cake Bubbles

Looking for a way to get the party started? Try these amazing gelatin cake bubbles to add fun and visual interest to your cake.

Amelia Peck
Green Living
|Food & Recipes14 March 2021 (updated)

Nose to Tail: The New Zero Waste Cooking Trend

Reduce food waste and create a more sustainable life more sustainable with nose to tail recipes - find out all about it!

Sarah Lopez
Kid Food
|Food & Recipes14 March 2021 (updated)

Healthy Fast Food for Kids: 5 Tips for Eating Well on the Go

Check our five tips and tasty recipes for delicious and healthy fast food for kids to spice up tonight's dinner! Your whole family will love them!

Sarah Lopez
Nutrition
|Health & Fitness14 March 2021 (updated)

Biotin: The Wonder Vitamin for Hair and Skin

Biotin is a little vitamin that can make a big impact on our hair and skin- but unfortunately, only few people seem to know about its benefits for your body.

Sarah Lopez
Baby
|Children & Parents14 March 2021 (updated)

Twins and Triplets: Survive and Thrive With Multiples

Daily life with twins, triplets or more multiples is a fun and challenging adventure! Check these important tips and tricks to navigate your journey.

Elizabeth Johnson
FamilyApp
|Food & Recipes14 March 2021 (updated)

Is Coffee Good for You? The Health Benefits of Coffee

People all over the world drink this popular beverage, but did you know that coffee also has several health benefits? Read on before your next coffee fix.

Sarah Lopez
FamilyApp
|Food & Recipes14 March 2021 (updated)

Beans and Buzz: Coffee Drinks You Can Make at Home

Looking for the perfect cup of joe? Check out all these amazingly delicious coffee drinks and get ready to be your own barista!

Jayne Schultheis
Nutrition
|Food & Recipes14 March 2021 (updated)

Freezing Food Tips: The Dos and Don’ts for Putting Food in the Freezer

What are the best techniques for freezing food? Read on for great tips about how to keep your food delicious, organized, and fresh.

Sarah Lopez
Family Recipes
|Family Stories,Food & Recipes13 March 2021 (updated)

Baba's Tostones (Fried Plantains)

My Puerto Rican Grandmother's tostones, or fried plantains, always signaled the start of a celebration. They also reminded me that everyone was welcome.

Nina Simone
Kid Food
|Food & Recipes13 March 2021 (updated)

Healthy Lunch Ideas: Pack a Delicious Lunchbox in Style

Looking for some healthy lunch ideas that you can pack for school? Check out some of our yummy ideas and tips for packing a lunch your kids will love!

Sarah Lopez
Shopping
|Home & Style,Must Read13 March 2021 (updated)

The Top Eleven Costco Shopping Tips

Costco is so much more than just a grocery store or ordinary wholesale warehouse, but it can be a bit intimidating. Here are some of our best tips!

Laura Kraus
Laura Kraus
FamilyApp
|Food & Recipes,Winter11 March 2021 (updated)

Creamy Coconut Red Lentil Soup

Need something hearty and healthy to warm you up on a cold day? Try this creamy red lentil soup recipe for a delicious and nutritious pick-me-up!

Laura Kraus
Laura Kraus
Destinations
|Activities & Travel11 March 2021 (updated)

Nashville Family Weekend: How to Explore the City of Music

What do you do with your family while you're in Nashville for the weekend? Josie Ortega has some great ideas for all ages!

Josie Ortega
Josie Ortega
Baby
|Children & Parents,Food & Recipes11 March 2021 (updated)

First Birthday Cupcakes to Get the Party Started

First birthday cupcakes celebrate a milestone for babies with a sweet treat. Here are some recipes for celebrating their special day!

Nina Simone