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Daniel's Fast Recipies

Mexican Red Beans and Rice

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


1. 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.

2. 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.


(Or purchase Manna Granola from Master Chef T. Williams)



• 1/4 cup chopped dried plums or Medjool dates

• 1/4 cup water

• 1 cup old-fashioned rolled oats

• 2 tablespoons unsweetened apple juice

• 1 tablespoon extra-virgin olive oil

• 1/4 cup raisins

• 2 tablespoons chopped almonds

• 2 tablespoons chopped walnuts

• 2 tablespoons sunflower seeds

• 2 tablespoons unsweetened shredded coconut


1. Preheat oven to 350º F. In a small saucepan, add plums and water. Cook over medium heat 5 minutes, or until plums are softened. Transfer to a food processor or blender, and process until mixture is a thick paste.

2. In a large bowl, combine plum mixture, apple juice, olive oil, oats, raisins, almonds, walnuts, sunflower seeds, and coconut. Stir well, making sure everything is well coated. Spread out on a baking sheet, and bake 5 minutes.

3. Stir granola, and bake another 5 minutes, or until lightly browned. Let cool (will become more crispy as it cools), and store in an airtight container.

4. Yield: 8 servings (serving size: about 1/4 cup)


• Sprinkle on top of Chai Chia Pudding, Baked Acorn Squash with Apples, or Nutty Fruit Cereal.

• Add to Cinnamon Roasted Almonds or Trail Mix.

Crunchy Kale Chips



• 6 cups kale, ribs removed and torn into bite-size pieces

• 1 tablespoon extra-virgin olive oil or coconut oil

• 1/2 teaspoon garlic powder

• 1/2 teaspoon salt


1. Preheat oven to 400 degrees. Lightly oil an 11 x 17-inch baking sheet. Place kale in a large bowl, and add olive oil, garlic powder, and salt. Use your hands to incorporate into leaves so that they are well coated. Spread leaves on baking sheet. Bake 12-15 minutes or until crispy.


• You can also cook these chips in a dehydrator for 2-3 hours at 135 degrees (or until crispy).

• Use 1/2 teaspoon Taco Seasoning or chili powder instead of garlic powder; omit salt.

• Store unused portions in an air-tight container. To reheat, place in a 400-degree oven for about 5 minutes to make crispy.

Pumpkin Spice Bars



• 1 cup cooked sugar pumpkin

• 1 cup almond meal

• ½ cup sliced banana (about 1/2 large banana)

• ¼ cup Date Honey

• 1 tablespoon flaxseed meal

• 1 teaspoon pumpkin pie spice

• ¼ cup finely chopped walnuts


1. Preheat oven to 350 degrees. Place pumpkin, almond meal, banana, Date Honey, flaxseed meal, and pumpkin pie spice in a food processor or blender. Purée until smooth. Stir in walnuts, and pour into an 8 x 4 x 2 1/2-inch bread loaf pan (small size). Use a spatula to smooth mixture into an even layer.

2. Bake 45-50 minutes. Remove from oven, and let cool for about 5 minutes. Cut the loaf vertically down the middle, and then horizontally to make 16 bars (2 x 1-inch each).

3. To bake a sugar pumpkin: Preheat oven to 375°F. Remove stem from pumpkin, and cut pumpkin in half. Scoop out pulp and seeds. Discard (or set aside if you want to keep the pumpkin seeds). Using a basting brush, rub olive oil across surface of pumpkin (use about ½ tablespoon total).

4. Place halves on a baking sheet, cut sides up. Bake about 1 hour, or until pumpkin is tender when pierced with a fork. Remove from oven, and let sit on baking sheet until cool enough to handle, about 10-15 minutes.

5. Yield: 8 servings (serving size: about 2 bars)


• Use 1 cup canned pumpkin instead of 1 cup cooked sugar pumpkin.

• If you don’t have a food processor or blender, you can mix the ingredients by hand. Just make sure the pumpkin and banana are well mashed.

• You can also use an 8 x 8-inch pan. However, your bars will not be as thick, and the baking time will be 30-35 minutes.

• Substitute pecans for the walnuts.

• Add raisins or chopped dates.

Green Salsa Bean Dip

Green Salsa Bean Dip takes minutes to make. Five ingredients. Minimal prep and clean up. Healthy. Filling. And, just plain good.


• Food processor



• 15.5-ounce can great northern beans, rinsed and drained

• 1 10-ounce can diced tomatoes and green chilies, undrained

• 2 cups chopped kale or spinach, lightly packed

• 2 cloves garlic, minced

• 1/2 teaspoon salt


1. Place all ingredients in a food processor and blender. Process until smooth.

2. Yield: 16 servings (serving size: about 2 tablespoons)


• Serve with fresh vegetables and/or baked tortilla chips.

• Stir a couple of tablespoons into your salad instead of using an oil-based dressing.

• Kale is a leafy green vegetable with a fibrous stalk and ruffled leaves. To prepare kale, remove and discard tough stems and use only the leaves.

Flat Bread


• Food processor



• 2 ½ cups whole grain flour (brown rice, spelt, whole wheat, etc.)

• 2 tablespoons flaxseed meal, optional

• 1 teaspoon dried crushed rosemary

• 1 teaspoon salt

• 1 cup warm water

• 1 tablespoon extra-virgin olive oil

• ½ teaspoon dried basil

• ½ teaspoon garlic powder

• ½ teaspoon dried parsley


1. Preheat oven to 400 degrees. Mix flour, flaxseed meal, rosemary, 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 rest at room temperature 30-60 minutes.

2. Roll dough out to ¼-inch thickness to cover an oiled 11 x 17-inch baking sheet. With a fork, poke holes all across dough. Mix olive oil, basil, and garlic powder in a small bowl, and stir well. Use a basting brush to spread oil mixture across dough. Score (make shallow cuts without separating into pieces) with a knife into 12 (3 x 3 1/2-inch) squares with a knife.

3. Bake 15-20 minutes or until slightly crispy, and remove from oven. Let cool on baking sheet 10 minutes before cutting and serving.

4. Yield: 4 servings (serving size: 2 pieces)


• Flaxseed meal is a powder made from ground flaxseeds. It can be found in health food stores and some grocery stores. Instead of buying flaxseed meal, you can also grind whole flaxseeds at home by using a coffee or seed grinder.

• Making this recipe in a bread machine is easy. Simply put the setting on "Dough" and let the machine do all the kneading work for you.

More Recipes to Come!!!