Post on 18-Aug-2018
transcript
ACFSolemnAssemblyCookbook
“I can do all things through Christ which strengthens me.”
Philippians 4: 13
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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)
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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.
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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
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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.
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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
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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.
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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
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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
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• 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
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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
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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
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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