Your Personal Guide to Fasting and Prayer

Fasting is the most powerful spiritual discipline of all the Christian disciplines. Through fasting and prayer, the Holy Spirit can transform your life.

Fasting and prayer can also work on a much grander scale. According to Scripture, personal experience and observation, I am convinced that when God’s people fast with a proper Biblical motive-seeking God’s face not His hand-with a broken, repentant, and contrite spirit, God will hear from heaven and heal our lives, our churches, our communities, our nation and world. Fasting and prayer can bring about revival – a change in the direction of our nation, the nations of earth and the fulfillment of the Great Commission.

The awesome power can be released through you as you fast through the enabling of the Holy Spirit.

These pages are designed to answer your practical questions about fasting and ease any concerns you might have. In this series, you will learn:

Why you should fast

How to fast safely

How to prepare yourself spiritually and physically

How to manage your schedule while fasting

How to deal with the responses of friends and loved ones

How to make your spiritual experience the best it can be

How to maintain nutritional balance and health from beginning to end (including specific juice and broth recipes)

Whether you hold a 1-day fast or an extended 28-day fast, I pray that our Lord’s most wonderful love and blessings will be poured out on you as you take this exciting step of faith.

Why You Should Fast

If you do not already know of the power and importance of fasting, here are some very important facts:

The practice of regular fasting as normal Christian behavior was taught by Jesus (Mt. 6:16–17, 9:15), exercised by the early church (Acts 13:2), and has been the regular discipline of believers throughout church history. The practice of fasting in Scripture usually includes, but is not limited to, abstinence from food (Dan. 10:3) and may be engaged in for varying durations—typically for no more than a few days at a time.

Abstaining from all food for extended periods of time is biblical, but was rare and unusual in Scripture (Ex. 34:28; 1 Kgs. 19:5-8; Lk. 4:2), and thus should never be undertaken without counsel and appropriate supervision. The same standard applies to an absolute fast (Esther fast—no food or water for three days) of any duration (Est. 4:16). The maximum length of an adult fast that is biblically supported is forty days without food for a male adult in good health, and three days without water. The Bible does not speak of children engaging in fasting food.

Fasting was an expected discipline in both the Old and New Testament eras. For example, Moses fasted at least two recorded forty-day periods. Jesus fasted 40 days and reminded His followers to fast, “when you fast,” not if you fast.

Fasting and prayer can restore the loss of the “first love” for your Lord and result in a more intimate relationship with Christ.

Fasting enables the Holy Spirit to reveal your true spiritual condition, resulting in brokenness, repentance, and a transformed life.

The Holy Spirit will quicken the Word of God in your heart and His truth will become more meaningful to you!

Fasting can transform your prayer life into a richer and more personal experience.

Fasting can result in a dynamic personal revival in your own life-and make you a channel of revival to others.

Fasting and prayer are the only disciplines that fulfill the requirements of II Chronicles 7:14:

“If my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then will I hear from heaven and will forgive their sin and will heal their land.”

If you fast, you will find yourself being humbled as I did. You will discover more time to pray and seek God’s face. And as He leads you to recognize and repent of unconfessed sin, you will experience special blessings from God.

How to Fast Safely

As you begin your fast, you may hear from concerned loved ones and friends who urge you to protect your health. And they are right. You should protect your health. But I assure you, if done properly, fasting will not only prove to be a spiritual blessing, but physical blessing as well.

By all means, consult your doctor before you begin your fast. But, be aware that many doctors have not been trained in this area and so their understanding is limited. Even so, it would be wise to ask your doctor for a physical exam to make sure you are in good health. You may have a physical problem that would make fasting unwise or dangerous. Also, if you are under any type of medication, make sure you talk to your doctor before changing your regime. Prudence and caution are in order.

In spite of the absolute safety and benefits of fasting, there are certain persons who should NEVER fast without professional supervision. For example:

Persons who are physically too thin or emaciated.

Persons who are prone to anorexia, bulimia, or other behavioral disorders.

Those who suffer weakness or anemia.

Persons who have tumors, bleeding ulcers, cancer, blood diseases, or who have heart disease.

Those who suffer chronic problems with kidneys, liver, lungs, heart, or other important organs.

Individuals who take insulin for diabetes, or suffer any other blood sugar problem such as hyperglycemia.

Women who are pregnant or nursing.  

How to prepare Yourself Spiritually and Physically

Spiritual Preparation

In preparation for this special time with God, I strongly urge you to examine your heart, and detect any unconfessed sin. Scripture records that God always requires His people to repent of their sins before He will hear their prayers. King David said: Come and hear, all of you who reverence the Lord, and I will tell you what he did for me: For I cried to him for help, with praises ready on my tongue. He would not have listened if I had not confessed my sins. But he listened! He heard my prayer! He paid attention to it! Blessed be God who didn’t turn away when I was praying, and didn’t refuse me his kindness and love. (Psalm 66:16-20)

In your prayers, confess not only obvious sins, but less obvious ones as well. The sins of omission as well as the sins of commission experiences. These may be experiences leaving your first love for our Lord: worldly-mindedness, self-centeredness, spiritual indifference, and unwillingness to share your faith in Christ with others, not spending sufficient time in God’s Word and in prayer, a poor relationship with your spouse, your children, your pastor, or other members of your church.

Physical Preparation

Although fasting is primarily a spiritual discipline, it begins in the physical realm. You should not fast without specific physical preparation.

If you plan on fasting for several days, you will find it helpful to begin by eating smaller meals before you abstain altogether. Resist the urge to have that “last big feast” before the fast. Cutting down on your meals a few days before you begin the fast will signal your mind, stomach, and appetite that less food is acceptable.

Some health professionals suggest eating only raw foods for two days before starting a fast. I also recommend weaning yourself off caffeine and sugar products to ease your initial hunger or discomfort at the early stages of your fast.

Dealing With the Responses of Friends and Loved Ones

Many people are reluctant to tell others that they are fasting so they will avoid the sin of the Pharisees: fasting just to gain recognition for themselves. I strongly believe that attitude is a result of a wrong interpretation of our Lord’s teaching and that it is a trick of the enemy who does not want us to fast, nor to share with your loved ones, neighbors and friends the benefits of fasting.

By isolating ourselves from the support of other Christians, we will be more susceptible to doubts and negative influences (both human and demonic). We need the prayer shield of our Christian friends and family members to help us continue when we feel alone and when the enemy tempts us to give up Our Lord as he did Jesus Christ. Eventually, people will notice you are not eating.

However, I have found that unless you see them daily, they do not consider your skipped meal much of a concern. If you are asked, nonbelievers may be satisfied by such a brief answer as, “I have other plans for lunch today.” Or Christians should be satisfied when you answer that you are fasting today.

If friends and family express concern for your health, ease their fears by telling them that you will stop fasting the moment you feel you are harming your body or if the Lord leads you to end your fast. Tell them you are fasting under your doctor’s care, which I urge you to do if you have any question concerning your health.

There is usually no reason for telling strangers or casual acquaintances that you are fasting. If you do, they may subject you to a lot of questions that you may not want to answer. But in any case, use your best judgment and the Lord’s leading in telling people about your fast.

How to Make Your Spiritual Experience the Best it Can Be

Receiving God’s best blessing from a fast requires solid commitment. Arranging special time each day with God is absolutely crucial in attaining intimate communion with the Father. You must devote yourself to seeking God’s face, even (and especially) during those times in which you feel weak, vulnerable, or irritable. Read His Word and pray during what were mealtimes. Meditate on Him when you awake in the night. Sing praises to Him whenever you please. Focus on your Heavenly Father and make every act one of praise and worship. God will enable you to experience His command to “pray without ceasing” as you seek His presence.

As you enter this time of heightened spiritual devotion, be aware that Satan will do everything he can to pull you away from your prayer and Bible reading time. When you feel the enemy trying to discourage you, immediately go to God in prayer and ask Him to strengthen your resolve in the face of difficulties and temptations.

The enemy makes you a target because he knows that fasting is the most powerful of all Christian disciplines and that God may have something very special to show you as you wait upon Him and seek His face. Satan does not want you to grow in your faith, and will do anything from making you hungry and grumpy to bringing up trouble in your family or at work to stop you. Make prayer your shield against such attacks.

My major reason for fasting is for personal revival, revival for our nation, for the world and for the fulfillment of the Great Commission. But praying for our own needs and interceding for others are also important reasons to fast and pray. Bring your personal needs before the Lord, intercede for your loved ones, your friends, your church, your pastor, your community, your nation, and the world. By your prayers of humility, as you fast, you will help the Great Commission be fulfilled.

However, do not become so caught up in praying for yourself and others that you forget about simply reverencing and praising God. True spiritual fasting focuses on God. Center your total being on Him, your attitudes, your actions, your motives, desires, and words. This can only take place if God and His Holy Spirit are at the center of our attention. Confess your sins as the Holy Spirit brings them to your attention and continue to focus on God and God alone so that your prayers may be powerful and effective.

A renewed closeness with God and a greater sensitivity to spiritual things are usually the results of a fast. Do not be disappointed if you do not have a “mountaintop experience,” as some do. Many people who have successfully completed extended fasts tell of feeling a nearness to God that they have never before known, but others who have honestly sought His face report no particular outward results at all. For others, their fast was physically, emotionally, and spiritually grueling, but they knew they had been called by God to fast, and they completed the fast unto Him as an act of worship; God honored that commitment.

Your motive in fasting must be to glorify God, not to have an emotional experience, and not to attain personal happiness. When your motives are right, God will honor your seeking heart and bless your time with Him in a very special way.

How to Maintain Nutritional Balance and Health from Beginning to End

I know the prospect of going without food for an extended period of time may be of concern to some. But there are ways to ensure that your body is getting the nutrients it needs so you can remain safe and healthy during your fast.

For an extended fast, I recommend water and fruit and vegetable juices. The natural sugars in juices provide energy, and the taste and strength are motivational to continue your fast. Try to drink fresh juices, if possible. Off-the-shelf juice products are acceptable, as long as they are 100% juice with no sugar or other additives.

If you are beginning a juice fast, there are certain juices you may wish to avoid and certain ones that are especially beneficial. Because of their acid content, most nutritionists do not advise orange or tomato juice (these are better tolerated if mixed with equal portions of water). The best juices are fresh carrot, grape, celery, apple, cabbage, or beet. They also recommend “green drinks” made from green leafy vegetables because they are excellent “de-toxifiers.”

Drink plenty of non-tap water. (Drinking at least half of your body weight in ounces of water per day is a good rule of thumb whether you are fasting or not.) Distilled water is most beneficial, but filtered and purified water also work well.

It is wise to abstain from strong stimulants such as caffeinated and sugary drinks during a fast, including the artificial sweeteners found in diet drinks. Also, avoid soy protein drinks, which have been known to cause health problems during a fast.

Another key factor in maintaining optimum health during a fast is to limit your physical activity. Exercise only moderately, and rest as much as your schedule will permit (this especially applies to extended fasts). Short naps are helpful as well. Walking a mile or two each day at a moderate pace is acceptable for a person in good health, and on a juice fast. However, no one on a water fast should exercise without the supervision of a fasting specialist.

Expect some physical discomforts because of the detoxification process, especially on the second day. You may have fleeting hunger pains or dizziness. Withdrawal from caffeine and sugar may cause headaches, but it is a part of the detoxification process. Physical annoyances may also include weariness, tiredness, nausea, and sleepiness.

If you fail, don’t give in to condemnation. The “to fast or not to fast” dilemma can be a major tool of the enemy. Even though you may fail several times, God always extends grace. Just hit the “delete” button and continue on your fast.

What is the Daniel Fast?

The Daniel Fast is based upon the Prophet Daniel’s fasting experiences as recorded in the Bible. Scripture gives us some insight (such as in Dan. 10:3) into what he ate and didn’t eat; however, we don’t know his complete menu. What we do know is this: In Daniel 1, Daniel chose not to eat the royal food that he was being served and ate only vegetables and drank water. Another time (in Daniel 10:2-3) he deprived himself of choice food, meat, and wine as he sought the Lord in prayer. Most commentaries believe “choice food” would have been bread and sweets.

This is why, I believe, you will find some variation in the specific guidelines for the modern-day Daniel Fast, as far as what foods are included and which ones are restricted. The food guidelines on my website are the ones most commonly described in a Daniel Fast. The intention of today’s Daniel Fast is not to duplicate exactly what Daniel did but the spirit in which he did it. Daniel’s passion for the Lord caused him to hunger and thirst more for spiritual food than for physical food, which should be the desire of anyone choosing to participate in this type of fast.

Try not to get too hung up on what you should and shouldn’t eat. Remember, the most important part of the fast is that you deny yourself physically so that you may seek the Lord in prayer and grow closer to Him. Your particular fast may look a little different than someone else’s, but that’s ok. Some people may need to be stricter than others in their food choices so that their fast is a sacrifice for them. These food guidelines are meant to be just that – a guide. They are given to help you create boundaries for your fast.

Foods to Eat on the Daniel Fast

All fruit – fresh, frozen, dried, juiced, or canned.

All vegetables – fresh, frozen, dried, juiced, or canned.

All whole grains – amaranth, barley, brown rice, oats, quinoa, millet, and whole wheat.

All nuts & seeds – almonds, cashews, macadamia nuts, peanuts, pecans, pine nuts, walnuts, pumpkin seeds, sesame seeds, and sunflower seeds; unsweetened almond milk. Nut butters are also included.

All legumes – canned or dried; black beans, black eyed peas, cannellini beans, garbanzo beans (chickpeas), great northern beans, kidney beans, lentils, pinto beans, and split peas.

All quality oils – canola, coconut, grape seed, olive, peanut, and sesame.

Beverages – distilled water, filtered water, and spring water.

Other – unsweetened almond milk, coconut milk, rice milk, or soy milk; herbs, spices, salt, pepper, unsweetened coconut flakes, seasonings, Bragg’s Liquid Aminos, soy products, and tofu.

Foods to Avoid on the Daniel Fast

All meat & animal products – beef, buffalo, fish, lamb, poultry, and pork.

All dairy products – butter, cheese, cream, eggs, and milk.

All sweeteners – agave nectar, artificial sweeteners, cane juice, honey, molasses, raw sugar, syrups, stevia, and sugar.

All leavened bread & yeast – baked goods and Ezekiel bread (if it contains yeast and honey).

All refined & processed food products – artificial flavorings, chemicals, food additives, preservatives, white flour, and white rice.

All deep-fried foods – corn chips, French fries, and potato chips.

All solid fats – lard, margarine, and shortening.

Beverages – alcohol, carbonated drinks, coffee, energy drinks, herbal tea, and tea.


Helpful Recipes


Side, Greek, Sides, Potatoes

Cooks in 60-90 minutes    Serves 6


  • 1 cup extra-virgin olive oil
  • 3 pounds large russet potatoes cut lengthwise into thick wedges or quartered
  • 2 lemons, juiced
  • 1 clove fresh garlic, minced
  • 1/4 cup finely chopped yellow onion
  • 1 tablespoon dried oregano
  • 1/4 cup fresh Italian parsley, roughly chopped
  • Kosher salt
  • Freshly ground black pepper


  • Preheat oven to 425 degrees
  • To make a vinaigrette, place olive oil, lemon juice, garlic, onion, oregano and parsley in a food processor; add 1 teaspoon salt; puree until smooth; adjust seasoning with black pepper and more salt if needed.
  • Toss the potatoes in a large bowl and toss with 1/2 cup of the vinaigrette; spread in a single layer on a large rimmed baking sheet (you may want to line with foil or parchment paper); place in preheated oven and roast turning occasionally for 45-60 until the potatoes are fork tender and golden brown.
  • Serve potatoes in a large platter and drizzle with more of the vinaigrette; serve the remaining vinaigrette on the side or use later as a salad dressing.


Yukon Vegetable Bake

1 pound Yukon Gold potatoes, unpeeled and cut into ½-inch cubes
1 cup fresh corn kernels (about 2 ears)
2 tablespoons extra-virgin olive oil, divided
¼ teaspoon dried basil
½ teaspoon salt
1/8 teaspoon pepper
1 cup thinly-sliced onion, sliced pole to pole (see Recipe Notes)
2 cups chopped zucchini, unpeeled, cut into ¼-inch rounds
2 cloves garlic, minced

Preheat oven to 425 degrees. Mix potatoes and corn in a large bowl. Add 1 tablespoon olive oil, basil, salt, and pepper. Stir well. Place on an 11 x 17-inch baking sheet. Bake about 25 minutes or until potatoes are tender, stirring halfway through cooking time.

When potatoes have about 5 minutes of cooking time remaining, heat 1 tablespoon olive oil in a large skillet over medium heat. Add onion slices and zucchini. Cook until vegetables are slightly browned. Stir in garlic, and cook about 30 seconds, stirring constantly so garlic doesn’t burn. Add potatoes and corn. Stir well, and cook another 5 minutes before serving.


Marinated Zucchini

2 pounds zucchini, unpeeled
1 ½ tablespoons extra-virgin olive oil
1 clove garlic, minced
1 1/2 teaspoons dried oregano flakes
1/2 teaspoon salt
1/8 teaspoon pepper
1 teaspoon fresh lemon juice

Preheat oven to 475 degrees. Trim ends of zucchini, and cut in half lengthwise. Feed zucchini halves through the tube of a food processor with the slicing disc attached. You may also use a mandolin to cut the zucchini into thin slices or cut them by hand. Place slices in a large bowl. Add olive oil, and stir to coat. Mix in garlic, oregano, salt, and pepper. Stir again.

Place zucchini on two large 11 x 17-inch baking sheets, trying to separate the pieces as much as possible so they are in a single layer. Roast 10 minutes, flip, and then roast another 5 minutes. Edges of zucchini should be slightly browned and crispy.

Remove zucchini from oven, and put in a large dish. Stir in lemon juice. Cover, and let sit at least 1-2 hours. Serve at room temperature.

Yield: 8 servings (serving size: about ½ cup)


Cajun Red Beans and Rice

½ tablespoon extra-virgin olive oil
½ cup chopped green pepper
½ cup chopped red onion
½ cup sliced celery
¼ cup water
2 teaspoons Creole Seasoning (see recipe below)
1 (15.5-ounce) can red kidney beans, rinsed and drained
2 cups cooked brown rice

Heat olive oil in a large, deep skillet over medium heat. Add green peppers, onions, and celery. Cook until vegetables are softened, about 3-5 minutes. Add water and Creole Seasoning. Stir well. Mix in kidney beans and rice. Lower heat and cook another 5 minutes or until heated through.

Yield: 8 servings (serving size: ½ cup)

Recipe Notes

    • Serve with sliced avocado and/or sliced green onions.
    • Add 1 (14.5-ounce) can diced tomatoes.
    • Stovetop directions using dry rice: Sauté vegetables as directed. While vegetables are cooking, bring 2 cups water to a boil. Lower heat, and add vegetables, 1 cup uncooked brown rice, and beans. Cover, and simmer about 45 minutes, or until rice is light and fluffy.

Creole Seasoning

2 tablespoons paprika
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon salt
½ teaspoon pepper
½ teaspoon thyme
½ teaspoon dried basil
½ teaspoon dried oregano
½ teaspoon cayenne pepper

Mix all ingredients in a small glass jar. Cover, and store until ready to use.

Yield: 12 servings (serving size: about 1 teaspoon)

Black Bean Chili Bake

2 (15-ounce) cans black beans, rinsed & drained
2 cups cooked brown rice
2 (8-ounce) cans tomato sauce
1 (14.5-ounce) can corn kernels, drained
1 cup chopped jarred roasted red bell peppers
1/2 cup diced onion
1 tablespoon chili powder

Preheat oven to 350 degrees. Put beans in a large bowl, and mash. Add tomato sauce, rice, peppers, corn, onions, and chili powder. Stir to combine. Rub a 9 by 13-inch casserole dish with olive oil, and place mixture in it. Bake 20 minutes, or until heated through.

Yield: 6 servings (serving size: about 1 cup)

Recipe Notes

    • Spread on top of Broiled Polenta Squares.
    • Additional topping ideas include avocado slices, cherry tomatoes, green onions, or black olives.
    • To roast bell peppers, cut peppers in halves or quarters; remove seeds and membranes. Place peppers on a baking sheet, skin side up. Place the baking sheet on a rack in the oven about 4 inches from the broiling unit. Broil 20 minutes, or until skins are blackened. Immediately transfer the peppers to a paper or plastic bag; seal and let stand 20 minutes. The steam within the bag will help to loosen the skins. Remove from the bag. When cool enough to handle, remove peel with hands or a knife.

Broiled Polenta Squares

6 cups water
1 teaspoon salt
2 1/2 cups yellow cornmeal
1 teaspoon dried basil or oregano
1/2 teaspoon garlic powder

Heat water to boiling in a large saucepan. Add salt. Reduce heat to bring water to a simmer; slowly pour polenta in a thin stream into the saucepan. Stir constantly with a whisk to prevent clumping. After adding all the polenta, stir with a wooden spoon until the polenta is thick and pulls away from the sides of the pan; this may take 15-20 minutes. For best results, stir constantly until the polenta has reached this consistency. Add basil and garlic powder. Stir well.

Wet a paper towel, and rub the bottom and sides of a 9 x 13-inch casserole dish with water to prevent sticking. Once polenta has cooked, transfer it to the dish. With a rubber spatula, press polenta until it is well packed. Cover with plastic wrap and refrigerate 2 hours or until completely cooled.

Preheat oven to broil setting. Using a paper towel, rub a large 11 x 17-inch baking sheet with olive oil and set aside. Remove casserole dish from refrigerator and cut polenta into 2 ½-inch squares. Place squares on prepared baking sheet, and place 3-4 inches under broiler. Bake 15 minutes, flip, and bake 15 minutes more. Both sides should be crispy before serving. Yield: 9 servings (serving size: 2 squares)

Whole Grain Tortillas

2 cups whole wheat flour
1/2 cup brown rice or soy flour 
2 tablespoons flaxseed meal, optional 
1 teaspoon salt 
1 cup warm water

Mix flours, flaxseed meal, salt, and water in a food processor until dough forms a ball. Turn dough onto a floured work surface, and knead for 5 minutes. Transfer to a bowl, and cover tightly with plastic wrap. Let dough sit at room temperature 30 minutes.

Divide dough into 8 equal pieces, and roll each piece into an 8-inch circle to ¼-inch thickness. Rub a skillet with olive oil, and set over medium-low heat. Cook tortilla for 1 minute. Turn over, and cook 2-3 minutes on second side or until flatbread bubbles up. Repeat for remaining tortillas.

Yield: 8 servings (serving size: 1 tortilla)

Recipe Notes

  • Spread tortilla with Confetti HummusHummus, or Spinach-Artichoke Dip, and stuff with beans, rice, and/or vegetables.
  • Instead of brown rice flour, use another whole grain flour, such as amaranth, barley, oat, quinoa, or spelt.


Spinach Artichoke Dip

8 ounces firm tofu, drained
1 cup chopped canned artichokes, drained, reserve 2 tablespoons canned juices 
½ (10-ounce) package frozen chopped spinach, thawed, squeezed dry 
1 teaspoon dried basil
1 teaspoon salt
1/8 teaspoon pepper
2 teaspoons extra-virgin olive oil
¼ cup diced onion
2 cloves garlic, minced

Preheat oven to 375 degrees. Place tofu, artichokes, artichoke juice, and spinach in a food processor or blender. Process until smooth. Transfer mixture to a medium-sized bowl. Stir in basil, salt, and pepper. Set aside.

Heat oil in a small skillet, and cook onions and garlic until onions are translucent. Remove from heat, and stir into spinach artichoke mixture. Place in a 3-cup glass or ceramic baking dish that has been rubbed with olive oil. Bake 20 minutes, or until edges start to brown. Serve warm.Yield: 8 servings (serving size: about ¼ cup)

Spaghetti Squash Stir-fry

1 tablespoon extra-virgin olive oil
1 cup chopped onion
1 clove garlic, minced
2 cups cooked broccoli, cut into 1-inch florets
2 cups cooked spaghetti squash, cut into 2-inch pieces
1 1/2 cups cooked brown or wild rice
1/2 cup canned black beans, rinsed and drained
1/4 cup Bragg’s Liquid Aminos* or soy sauce
1 teaspoon dried basil
1/2 tablespoon tahini
1 teaspoon dried basil
2 tablespoon chopped walnuts or cashews

Heat olive oil in large skillet over medium heat. Add onions, and cook until soft and translucent. Stir in garlic, broccoli, spaghetti squash, rice, beans, Bragg’s Liquid Aminos, basil, and tahini. Cook 5 minutes or until heated through, stirring frequently. Mix in walnuts just before serving.

Yield: 4 servings (serving size: 1 cup)

Recipe Notes

  • Substitute chopped zucchini for the spaghetti squash.
  • Other vegetable ideas are green beans, mushrooms, or sweet peas.
  • To bake a spaghetti squash, preheat oven to 375 degrees. With a fork, prick squash all over and place directly on rack in middle of oven. Cook 1 hour. Remove from oven, and let squash cool 10-15 minutes before cutting in half and removing seeds. Pull a fork lengthwise through the flesh to separate into long strands.
  • Bragg’s Liquid Aminos is an alternative to soy sauce that has no added salt or preservatives. Bragg Liquid Aminos is a certified non-GMO (not genetically modified) liquid protein concentrate, derived from healthy soybeans, that contains 16 essential and non-essential amino acids.


Spaghetti Squash with Basil-Walnut Cream Sauce

2 pounds spaghetti squash

1 cup unsweetened almond milk
1 cup walnuts
1 cup fresh basil leaves, lightly packed (about 10-12 large leaves)
½ cup fresh parsley, lightly packed
2 cloves garlic, minced
¼ teaspoon salt
1/8 teaspoon pepper

Preheat oven to 375 degrees. With a fork, prick squash all over and place in baking dish. Cook 1 hour.

During last 10 minutes of baking time, put sauce ingredients in a food processor or blender. Process 15-20 seconds or until smooth (less time if you prefer a chunkier texture). Heat in a small saucepan over medium to low heat; do not boil. Cook 10-15 minutes, stirring occasionally.

While sauce is cooking, remove squash from oven, and let cool 10-15 minutes before cutting in half and removing the seeds. Discard seeds. Pull a fork lengthwise through the flesh to separate it into long strands. Place strands in a large bowl.

Pour sauce over spaghetti squash, and stir well to coat. Serve immediately.

Yield: 8 servings (serving size: about ½ cup)


Mexican Rice & Beans

1 tablespoon extra-virgin olive oil
1 cup diced red onions
2 cloves garlic, minced
2 1/2 cups water
1 1/2 cups brown rice, uncooked
1 (10-ounce) can diced tomatoes and green chilies (Ro-tel)
1 teaspoon cumin
1/4 teaspoon cayenne pepper
1 (15.5-ounce) can black beans, rinsed and drained
1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley

Rinse rice in a strainer under cold running water for 30 seconds, swirling the rice around with your hand. Drain, and set aside. Heat olive oil in a large saucepan over medium heat. Add onions, and cook until soft and translucent. Add garlic, and cook one minute, stirring frequently so garlic doesn’t burn.

Pour in water, rice, tomatoes and chilies, cumin, and cayenne pepper. Heat to boiling. Reduce heat and cover. Simmer 45-55 minutes or until rice is tender and nearly all of the liquid is absorbed. Add beans, and stir well. Cook another 8-10 minutes. Add parsley, and serve.

Yield: 6 servings (serving size: about 1 cup)


Greek-Style Stuffed Peppers

1 tablespoon extra-virgin olive oil
½ cup chopped onion
½ cup diced zucchini
1 clove garlic, minced
1 (8-ounce) can tomato sauce
3 chopped canned artichokes, drained 
½ cup chopped black olives
1 teaspoon dried oregano flakes or 1 tablespoon chopped fresh oregano
1 teaspoon dried parsley or 1 tablespoon chopped fresh parsley
½ teaspoon salt
6 medium bell peppers (green, orange, red, and/or yellow)
2 cups cooked quinoa
1 ½ tablespoons pine nuts

Preheat oven to 350 degrees. Place artichokes in a food processor, and pulse until artichokes are chopped well. Set aside. Heat olive oil over medium heat. Add onion and zucchini. Cook 3-5 minutes or until vegetables are softened. Lower heat, and add garlic. Cook 1 minute, stirring constantly so garlic doesn’t burn. Add tomato sauce, artichokes, olives, oregano, parsley, and salt. Cook 15 minutes, or until sauce is thickened.

While sauce is cooking, prepare peppers. Cut in half lengthwise, and remove stems and seeds. Place peppers in boiling water for 5 minutes. Drain in colander, and place in a large baking dish. When sauce is finished, mix in the quinoa and pine nuts. Stir well. Spoon mixture evenly into pepper halves. Add hot water to dish to a depth of ½ inch. Bake uncovered for 20 minutes.

Yield: 6 servings (serving size: about 2 pepper halves)

Recipe Notes

  • Increase the protein content of this dish by adding 1 (15-ounce) can great northern beans or pinto beans, rinsed and drained.
  • Use brown rice instead of quinoa.
  • Add chopped fresh spinach leaves to the rice mixture.




  • 1 tablespoon sesame oil
  • 3 green onions, finely chopped
  • 3 tablespoons fresh ginger, minced
  • 4 cups fresh broccoli, chopped
  • ½ pound fresh green beans, chopped
  • 2 carrots, peeled and sliced on diagonal
  • 2 cloves garlic, minced
  • 4 cups greens, chopped (kale, bok choy, spinach, collards, etc)
  • 1 can sliced water chestnuts, drained
  • 3 cups cooked brown rice
  • 2 tablespoons soy sauce
  • 1 ½ cups peas (if frozen run under water to thaw)
  • ½ cup toasted sliced almonds


    • Heat a deep skillet or wok over medium heat for about 1 minute. Add oil and heat for 1 minute.
    • Add green onions and ginger. Sauté for 5 minutes.
    • Add broccoli, green beans, carrots, and garlic. Stir fry for 8-10 minutes.
    • Add greens and toss for about 2 minutes or until greens are wilted.
    • Stir in water chestnuts, brown rice, soy sauce, peas and almonds.
    • Serve as complete meal
   Serves 4



  • 4 cups water
  • 1 ½ cups oat bran (not oatmeal)
  • 1 large apple – peeled/cored and chopped into very small pieces
  • 1/3 cup raisins
  • ½ teaspoon ground caraway seeds
  • ½ teaspoon cinnamon
  • ½ teaspoon salt
  • Soy milk for serving (optional)


  • In a 2 quarts sauce pan over high heat, bring the water to a boil. Stir in the oat bran and allow water to return to a boil.
  • Reduce heat to low and cook for two minutes – stirring often.
  • After two minutes, turn off heat. Stir in the apple, raisins, and spices. Let stand until apple pieces soften – about 5 minutes – stirring occasionally.
  • Divide hot cereal evenly among 4 bowls. Serve with the soy milk if desired.

Baked Oatmeal

1 ½ cups old-fashioned rolled oats
1 ½ cups unsweetened almond milk
½ cup unsweetened applesauce
¼ cup chopped dried apricots
¼ cup chopped dates or raisins
¼ cup chopped pecans or walnuts
½ teaspoon cinnamon
¼ teaspoon salt

Preheat oven to 350 degrees. Put all ingredients in a large bowl and stir well. Transfer to an 8 by 8-inch baking dish that has been lightly rubbed with olive oil. Pour oatmeal mixture into dish and bake 45-50 minutes or until slightly browned and crispy on top.

Yield: 6 servings (serving size: 2 squares)


Cinnamon Baked Apples

2 cups thinly-sliced apples, unpeeled (about 2 apples)
1 cup unsweetened apple juice
1/8 teaspoon cinnamon

Preheat oven to 350 degrees. Place sliced apples in an 8 x 8-inch baking dish. In a small bowl, whisk apple juice and cinnamon, and pour over apples. Bake 15 minutes, stir, and bake another 15 minutes. Serve warm.

Yield: 4 servings (serving size: about 1/2 cup)

Recipe Notes

  • Pour over Baked Oatmeal.
  • Add sliced bananas, raisins, and chopped nuts.
This recipe could be part of breakfast, a snack, or served as a satisfying side dish. It only takes minutes to prepare and is a palate pleaser!

Broiled Pineapple Slices

6 fresh or canned pineapple slices
1 tablespoon Date Honey
1 tablespoon fresh lime juice
1 tablespoon unsweetened coconut flakes

Turn oven to broil setting. Place pineapple slices on a broiler pan lined with foil or an 11 x 17-inch baking sheet rubbed with olive oil. Mix Date Honey and lime juice in a small bowl. Spread on top side of pineapple. Place 3-4 inches below broiler for about 8 minutes. Remove from oven and sprinkle each slice with ½ teaspoon coconut flakes. Broil for 2 minutes and serve.

Yield: 6 servings (serving size: 1 slice)

Recipe Notes

  • Cut slices into chunks and mix in with oatmeal.
  • Omit the coconut flakes and just spread Date Honey and lime juice on top.

Sweet Potato Hash Browns

1 ½ pounds sweet potato, peeled, shredded
1 cup chopped onion
4 teaspoons extra-virgin olive oil, divided

Mix sweet potatoes and onions in a large bowl. Heat 2 teaspoons olive oil over medium-low to medium heat in a large skillet. Add about half of the sweet potatoes and onions, and stir to coat. Press with a spatula to flatten. Cook about 7-8 minutes; do not stir. Flip, and cook another 3-5 minutes. Remove from skillet, and set aside. Repeat to cook remaining vegetables. When done, combine the two batches in the skillet. Cook another 2-3 minutes, stirring occasionally. Serve immediately. Yield: 8 servings (serving size: about ½ cup)


  • Rice cakes, just plain old crunchy patties
  • Rice cakes with peanut butter and raisins
  • Almonds
  • Dried fruit including apricots
  • Apples dipped in nut butter
  • Sliced fruit
  • Veggies with dip
  • Popped popcorn
  • Trail mix with nuts, raisins, sunflower seeds, coconut pieces and dried fruit
  • Fruit kabobs
  • Frozen fruit including grapes, blueberries, strawberries and bananas
  • Whole wheat crackers* with nut butter
  • Hummus with flat bread*


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