CHANGING THE GAME AT MEALTIME #3

Philippians 1:24-25… And having this confidence, I know that I shall continue with you all for your furtherance and joy in the faith; that your rejoicing may be more abundant in Jesus Christ for me by my coming to you again.

Day ten already - Wow!  Hopefully everyone is doing well on the fast and we are all moving strongly toward our goals of completing 40 days of fasting and learning to change the game. 

Many of us are now experiencing side effects of our new diet (tiredness, irritability, excessive weight loss, headaches, feelings of constant hunger, and even skin changes).  If not attended to, we will fall or drop completely out of the fast.  Just to be clear, fasting is not an obligation and not fasting is not a sin.  However, it is noteworthy that Jesus uses this wording … “When you fast...” (Matt. 6:16), thus implying that it is a needed Christian discipline and believers who opt to fast press beyond spiritual limits in their lives to experience greater victories.  Still we must use wisdom even in our fasting.  Make sure you work to create balance in your dietary intake.    

Paul tells us we can be confident that Christ is with us as we strive further in our faith.  As we make our way through the fast there are some things to be mindful of.  

Stay hydrated: 

Drinking 100% juices is great, but the body needs water.  Make sure you are drinking plenty during the fast.  Many of us are consuming more fiber than normal, and not increasing our fluids enough to stay hydrated.  The side effects can vary from excessive diarrhea (which can lead to dehydration and electrolyte loss), to constipation.  

Fat, carbs and glucose: 

Fat, protein and carbs can be used for energy in the body, but carbs are easier and faster for the body to convert to glucose.  Decreased carbs (such as the Daniel Fast  prescribes) limits the available blood sugar.  When you don't have a readily available supply of glucose your body will use stored fat for energy, however, converting fat to glucose will release hormones that could contribute to your headache.

Be mindful of your protein intake: 

We are presently using a diet that is both low in animal protein and carbs.  The protein recommendation is an average of 50 grams daily.  Although low protein for just a few weeks would not normally cause problems 

Protein is important for normal growth and development in every life stage. You obtain protein by eating plant and animal foods. Meat products and soybeans supply a complete protein to your diet.  Proteins obtained strictly from vegetable sources are an incomplete protein and must be combined with other incomplete proteins to become complete.  Examples of complete protein combinations include beans and rice or peas and nuts.  Keep in mind, proteins take longer to digest and also help you feel full longer.

Here is some additional information regarding proteins …

Legumes - Good sources of vegetarian protein.  One cup of peas 

contains 7.9 grams of protein (equal to a cup of milk). Chickpeas 

(aka, garbanzo beans) are great tossed into salads, or pureed into 

a hummus (1/2 cup = 7.3 grams of protein); they are high in fiber 

and low in calories.   

Quinoa (kinwa)- technically a seed, but it contains more than 8 

grams of protein per cup, including all nine essential amino acids 

that the body needs for growth and repair.  Thus, it is referred 

to as a "perfect protein. Can be added to soup or vegetarian 

chili; prepared with agave and fruit as a hot breakfast cereal; or 

tossed with vegetables and a vinaigrette to make salads. 

Nuts and nut butter- All nuts contain both healthy fats and protein.   

Most contain 5-6 grams of protein per ounce.  Nut butters (peanut 

butter, almond butter, hazelnut butter)are all good ways to get 

protein.    

Beans - High amounts of protein and even canned varieties have 

great nutritional value.  Example:  Two cups of kidney beans 

contain about 26 grams.  

Edamame (eda-mi-may)- Not everyone likes meat substitutes.   

You can get your soy straight from the bean.  Boiled edamame 

contains 8.4 grams of protein per half cup.  Serve hot or cold, 

sprinkled with salt, as a snack, an appetizer, or simply toss into 

a salad or pasta.    

 
Leafy greens - Vegetables don't have nearly as much protein as 

legumes and nuts, but many contain significant amounts.  They 

also have lots of antioxidants and heart-healthy fiber. Two cups 

of raw spinach contains 2.1 grams of protein, and one cup of 

chopped broccoli contains 8.1 grams. 

Sesame, sunflower and poppy seeds (and others) - High in 

protein and healthy fats, Sunflower seed kernels contain the 

most protein (7.3 grams per quarter cup, followed by sesame 

seeds and poppy seeds (5.4 grams each).  Think outside the 

box – any of these seeds can be quickly added to a meal … 

try adding them to a salad.   

 
Non-dairy milk – A great additions to your diet, but avoid 

sugars and added flavors.  Soy milk has the most protein   

(4-8 grams per 8 ounces), but almond, hemp, and rice milk 

also contain about 1 gram per cup.

Keep these things in mind as you prepare your meals this week and here are some great ideas for adding to your corporate fast menu: 

MAIN COURSE:

DANIEL FAST SPAGHETTI

 

 

Select a rice or wheat pasta. Remember that you can put spaghetti sauce on pasta of any shape so don't get stuck on the standard thin spaghetti. 

1 package of rice or wheat pasta.
1 tube soy ground meat   (Soy meat crumbles work well too)
1 package soy Italian sausage  (optional)
1 can 16oz diced tomatoes
1 can 8 oz tomato sauce
8-10oz  Water (Go ole'school -  use the can!)
3 tbsp olive oil
1 tbsp agave nectar
1 Onion (small/diced)
1/2 Bell pepper (diced)
1-1/2 tbsp  Garlic (minced)
   TexJoy steak seasoning
   Parsley flakes
   Italian seasoning (dried basil, oregano etc.).

Directions: 
 
CHOICE - You can make meat sauce by crumbling the meat, seasoning, and adding to the sauce OR you can make meat balls, set aside and pour the sauce over. 
 
NOTE:  There are crumbles available but I prefer making my own so I can season the meat better - (Downside... You have to crumble the meat yourself before you brown it so that it is sized right for the meat sauce).
   

Pasta: 
Cook according to directions on the package. 
 
Sauce: 
Make like any other spaghetti sauce and season to taste.  Brown and season your meat while adding onion, garlic, bell pepper ... Add to sauce pan with the sauce and allow to simmer.  
 
If you choose to make meatballs, leave the sauce separate. 
 
Meatballs:  
Making meatballs will require getting a little sticky... Lol.  Seriously!! - Grease your hands with olive oil or wear plastic gloves if you don't want your hands pasty.  Squeeze or cut the soy meat out of the tube and season (think like turkey! ... It's bland if you don't give it flavor by seasoning).  I also take soy Italian sausage out of the casing and add it to the meat.  Squish and squeeze and mix in onions and bell pepper and minced garlic.  Once mixed from the balls and brown them in a skillet with olive oil.  I make mine kinda small so the cook all the way through easier.

NOTE:   I was reminded that some may not want to add artificial meats of any kinds, here is another idea that works really well.  Add sliced of cubed squash or zucchini to your spaghetti in the place of meat.  You can season and brown in lightly for a “chunchier” effect or cook until soft.  Thanks Ruth!! : )    

Try adding a garlic bread to this Italian meal…

Garlic Tortilla Chips

Cut each wheat tortilla into 8 wedges. Coat one side of tortilla wedges with oil olive; sprinkle garlic powder, a little salt, and some Italian seasoning (and/or parsley flakes) over the top.

Arrange tortilla wedges on baking sheet.  Bake in 350 degree oven until crispy, about 10 minutes.

NOTE:  This recipe can be easily converted to a dessert by replacing the garlic with cinnamon, nutmeg and baking.  Then for drizzle with agave…. YUM! 

Daniel Fast Personal Pizza

   

 

Whole wheat Tortilla 

Soy Pepperoni Slices

Soy Pan Sausage

Purple Onion Slices

Bell Pepper Slices  

Rice Cheese – (Shredded) 

1 can Stewed Tomatoes (try those with oregano or garlic and onions – chop or dice the tomatoes if necessary)

1 can Tomato Sauce or Tomato Paste

Directions

Preheat oven at 350 degrees. 

Make Sauce: Mix tomato sauce/paste with stewed tomatoes.  Add seasoning to taste (Steak Seasoning, garlic power, onion powder, parsley flakes, Italian seasoning, etc). 

Assembly Pizza:  Place tortilla on baking sheet and slightly crisp.   Remove from oven – add sauce mixture, then place meats and cheese, top with veggies of choice and return to oven.  Baked about 15-20 minutes (or until melted and slightly browned). 

Servings – 4 slices.   

SOUP:  

Sweet Potato Carrot Soup

2 tbsp olive oil
2 small cloves garlic, finely chopped
1 med. onion, chopped
2 celery sticks, chopped
2-3 large carrots, chopped
4 small-medium sweet potatoes, cubed
basil, to taste
oregano, to taste
garlic powder, to taste
2 cups vegetable broth
salt and pepper, to taste
dash red or white pepper, optional

Heat oil in pan; sauté onion, garlic, and celery until tender.  Add potatoes and carrots; cook 3-5 minutes.

Add broth and seasonings; bring to boil, then reduce heat and simmer 20-30 minutes, or until potatoes are soft.

If you like something to chew in your soups try only blending all broth and approximately 1/2 potatoes and carrots until creamy.  If you want it creamier soup, blend everything.

Add salt and pepper to taste, and red pepper, if using. Serve.

Prep. time: 30-40 minutes.  Makes 2 servings – multiple for more. 

SALAD: 

Here’s another option for tortilla wedges that you might like:

  

Fruit Salsa and Cinnamon Chips

2 kiwis, peeled and diced

2 whole apples - peeled, cored and diced (can use pre-sliced apples)

8 ounces raspberries

1 pound strawberries

3 tablespoons agave

3 tablespoons Polaner All Fruit (any flavor of choice)

10 (10 in.) wheat tortillas

Olive Oil (or Coconut Oil is actually lighter and sweeter)

2 tablespoons cinnamon  

Mix kiwis, apples, raspberries, strawberries, agave and fruit preserves in large bowl. Cover and chill in the refrigerator - 15 minutes minimum.  NOTE: you can use other fruit you like as well, bananas, pineapple chunks (well drained), etc.)

Preheat oven to 350 degrees F.

Coat one side of each tortilla with olive oil/olive oil cooking spray. Cut into wedges and arrange in a single layer on a large baking sheet. Sprinkle wedges with desired amount of cinnamon.   

Bake 8-10 minutes. Allow to cool approximately 15 minutes. Serve with chilled fruit mixture.

 Confetti Slaw with Poppy-Seed Dressing

 

2 tablespoons cider vinegar 

1- 1/2 teaspoons agave

1- 1/2 teaspoons Dijon mustard 

1- 1/2 teaspoons chopped fresh dill 

1 teaspoon poppy seeds 

1 teaspoon olive oil 

1/4 teaspoon salt 

1/4 teaspoon pepper 

1 cup thinly sliced green cabbage 

1 cup thinly sliced red cabbage 

1/2 cup pre-cut matchstick carrots 

Combine first 8 ingredients (through pepper) in a bowl. Add cabbage and carrots; toss to coat.

 SWEET TREATS:

  

NO BAKE - Almond Butter Cookies

1/2 cup pitted dried Medjool dates, stems removed

1 1/2 cups whole raw almonds

1/4 cup almond butter

2-3 tablespoons agave

1/4 teaspoon almond extract

1/4 teaspoon cinnamon

1 cup dried cherries

 1/2 cup rolled oats

Line a baking sheet with parchment or wax paper.  Blend first 6 ingredients in a food processor until smooth.  If necessary, add water 1 tsp. at a time until mixture holds together, then (use the “pulse” setting to add in the cherries and oats.

Use a tablespoon sized amount of dough and form into balls.  Place the balls on the baking sheet and flatten slightly.  Cover with plastic wrap; refrigerate until firm, about 1 hour. Store between sheets of waxed paper or parchment in an airtight container in the refrigerator for up to 1 week.  Makes about 20 cookies. 

Banana Nut Cookies

These are great for breakfast or a sweet snack anytime.  

1-1/2 cups uncooked oatmeal (quick oats or the old fashioned ones)

2 ripe bananas, mashed with fork until creamy  

1 cup unsweetened applesauce

1/3 cup raisins, or to taste (Optional - add in some dried cranberries)

1/4 cup chopped walnuts (toasted or regular) 

1 tsp vanilla extract

1 tsp cinnamon (add more or less to your taste) 

NOTE:  If you don’t like bananas, this can be made with 2/3 cup fresh or frozen mango (pureed).  Mangos are not as sweet, so add some agave to substitute.   

 

Preheat heat oven to 350 degrees.

Mix vanilla extract & cinnamon into the applesauce.   Blend applesauce mixture with all other ingredients, let sit for 10 minutes.  Drop cookie dough, by spoonfuls, onto a parchment paper lined cookie sheet and flatten cookies into rounds. 

Bake approx. 20 - 30 minutes, or until golden and done.  Remove from oven; let rest on cookie sheet for 5 minutes, then move to cooling rack. 
 
Store in a covered container once completely cool. 

I have been made aware that some people tried to comment and the system makes it very difficult, but I thank you for trying.  For those of you who have made a point of finding me to comment and tell me how your “recipe adventures” have gone… Thank You! 

Thirty more days to go …. We’re changing the game! 

By: Sonya Briscoe