Fast Forward by Pastor Sara Conner

There are two instances where we see Daniel the Prophet abstaining from certain kinds of foods. Being an orthodox Jew in captivity, Daniel did not want to defile himself and therefore asked to be fed a Kosher diet. The Jewish diet or Kosher diet requires a certain protocol for killing and preparing meat. He did not have that accessibility and therefore chose to abstain. In abstaining he was on a vegetarian diet and therefore fasted from the delicacies he would have normally have enjoyed. In the other instance where Daniel is refraining from sweets, wine and meat, he is praying for a specific result which did not come until three weeks later. It is from this time of prayer that we derive our common Daniel ‘fasts’ for the length of 21 days.

Daniels obedience to what God had required of him is our pattern and guide for fasting. Refraining from what we normally would eat or from eating all together is fasting. Fasting means to deny oneself of something we desire or enjoy. We get to call a fast and honor God by staving the flesh from what it would love to eat. This collection of recipes and ideas are only suggestions that you can use. They are meat, dairy, yeast and egg free.

The spirit behind a fast is what’s most important. The act of restraining, rejecting the need to eat or be comforted by food is a fast. The main point of a fast is to draw closer to God spiritually by denying the flesh of what it wants. In most of our cases, the flesh wants, meat, sweets and loads of bread! Just giving up these items will seem like a crisis to some and then to others giving up these items along with social media, or stretching to do a no food or water fast will be sacrificial. The point is this: when we fast we do it to draw closer to God and submit our flesh and its desires. Corporately, we are at the base, restraining from meat, dairy products, sweets, sodas, bottled, canned juices, processed and canned foods. You are free to challenge yourself to go further by sacrificing other things. Here’s to a successful fast! Pastor Sara

GRAINS    Quinoa  Couscous  Barley   Corn  Wheat  Oats  Millett  Rye  Maize  Buckwheat  Brown Rice  Brown Basmati Rice  Wild Rice

SEEDS / CEREALS  Pumpkin  Sesame  Sunflower  Flax  Poppy  Olives  Puffins Rice Cer  Oatmeal  Kashi Products  Oat cereal  Cascadian Farms

PULSES / LEGUMES    Soy   Kidney  Navy  Butter  Pinto  White   Green   Fava/Broad  Mung  Edamame  Cannelli  Northern  Calico  Alfalfa  Chick/garbanzo  Pigeon  Black‐eyed Peas  Early Peas   Green Peas  Split Peas  Lentils; green,  yellow, red

NUTS / OIL – eat sparingly  because of digestion  Peanuts  Brazil  Macadamia  Almonds  Cashew  Pistachio  Chestnut  Pine  Paradise  Walnut  Pecan  Coconut    OILS  Olive  Safflower  Cocunut  Peanut  Flaxseed  Sesame Seed

UNLEAVENED BREADS  Ezekiel Brand  tortillas    *must have NO  yeast or rising aid  e.g. baking powder  must be a bread  that does not rise

PASTAS & FLOURS  Quinoa  Rice  Spinach  Garbanzo  Oat  Whole Grain  Spelt  Kamut

VEGETABLES   Potatoes‐all   Yams –all   Butternut Sq   Zucchini   Squash   Parsnips   Eggplant   Cucumbers   Tomatoes   Cabbage   Lettuce   Broccoli   Brocolini   Bell Peppers   Celery   Bok Choy   Hot pepper   Chili Pepper   Mushrooms         FRUITS   Apple all   Bananas   Pear   Cherries   Blueberry   Grape   Kiwi    Pomegranat   Cranberry   Guava   Raspberry   Pineapple   Watermelon   Cantaloupe   Strawberry   Arrowroot   Raisins

VEGETABLES  VEGETABLES   Brussels Sprouts   Artichoke   Arugula   Cauliflower   Spinach   Spag. Squash   Chard   Asparagus   Coll. Greens   Leeks   Mus. Greens   Fennel   Corn   Lotus Root   Dandelion   Onion   Endive   Shallot   Kale   Gr. Onions   Plantain   Kohlrabi   Watercress   Bamboo Shoot   Beets   Carrot   Radish   Cassava   Turnip   Daikon   Swiss Chard   Ginger   Jicama   Parsley   Rutabaga   Cilantro   Nori   Water Chestnut

FRUITS                 

Oranges  Lemon  Limes  Mango  Papaya  Lychee  Starfruit  Avocado  Blkcurrant  Clementine  Apricot  Grapefruit  Honeydew  Mangostine  Sugar Cane  Tamarind

FRUITS                 

Nectarine  Cuties  Peach  Plum  Raisin  Tangerine  Passion Frt  Date  Fig  Ackee  Jackfruit  June Plum  Mammy  Naseberry  Starapple  Sweet Sop

SPICES                  

SPICES  Salt   Bl pepper   Curry   Coriander   Garlic   Soy Sauce   Olive Oil   Veg Oil   Cayenne Pepper   Paprika   Cumin   Lemon Pepper   Ginger   Cloves   Annatto   All spice    Cinnamon

SUGAR & MEAT SUBS   Agave nectar   Honey   Xylitol   Cane juice   Maple Syrup   Stevia   Truvia   Brown Rice  syrup  “MEATS”  Tofurky, ALL Morningstar  products; veggie crumbles,  sausage, nuggets, tofu

Nutmeg  Sage  Chili pepper  Celery Salt  Celery Seed  Red Pepper  Jalapeno  Star of Anise  5 spice pow  Garam Masala  Sate  Tandoori  Vanilla  Almond  Fenugreek

MILK & DAIRY SUBS     Almond Milk  Unsweet   Rice Milk    Soy Milk   Rice Cheese   Soy Cheese   Olive Oil Butter   Almond Butter   Apple Butter   Vegenaise   Earth Balance  Dairy Free  Butter

SPICES & HERBS   File   White pep   Mace   Marjoram   Shallots   Saffron   Rosemary   Thyme   Dill   Bay leaf   Parsley   Lavender   Basil   Oregano   Sage    Mint   Chives   Garlic

ABSOLUTELY NO NO  YEAST  * EGGS  * ANIMAL        MILK  * WHEAT – it must  be whole grain  wheat as wheat is  commonly a hybrid  form

Most of these items can be found at your local Wal‐Mart, Super Kroger or Whole Foods  Markets.      • Milk = Soy, Almond, Rice or Coconut

WEEK1  BREAKFAST  MON  Kashi/Rice Cereal   w/ * Milk  TUE  Oatmeal w/ fruit n   Honey

SNACK  Hummus w  Cucumbers  1/4c Nuts

LUNCH   Salad

SNACK   popcorn

WED

NO FOOD

DINNER  Spaghetti &  “meatsauce’  Lemon  Spinach &  Couscous  NO FOOD

Butternut  Soup

THU

Fruit Smoothie

Popcorn

Quinoa Mix

FRI

Sausage, breakfast  potatoes

Eggplant in  Coconut  Green Beans  & Rice

SAT

Oat Cereal w/Milk

1/2c Carrots  Black Bean  Burger  wrapped in  Lettuce  1/4c Nuts  Salad

Melon  slices  CHIPS &  SALSA

SUN

Assorted Fruit Bowl  apple

1/4c  Tacos  blueberries  ‘chick nuggets  Guacamole   Fricassee  n French fries   n chips  Tofu & M Pot

This is just a suggestion menu.  Feel free to repeat, change or improve on the recipes above.

MONDAY  &  SATURDAY:  Rice  Cereal  or  other  whole  grain  cereal  with  Almond,  Coconut,  Rice or Soy Milk.        TUESDAY: Oatmeal with Fruit and Honey.  3Cups boiling water, 1Cup steel cut oats, 1tbs.  Earth  Balance  butter  ½  cup  Almond  Milk,  honey  to  taste,  ¼  tsp  cinnamon,  nutmeg  and  vanilla    Boil  Oatmeal  according  to  package.    If  using  instant  plain  oatmeal  follow  instructions  on  package.    Once  oatmeal  is  ready  add  all  other  ingredients.    Use  milk  to  get  oatmeal  to  desired consistency.    FRUIT – Cut desired berries, raisins, nut or fruit and add to oatmeal.        THURSDAY: Fruit Smoothie.  1cup vanilla soy milk, ½ cup soy yogurt, 1 banana, 1cup frozen  strawberries, ½ cup frozen raspberries.  Combine and blend in a blender      FRIDAY:    Sausage  &  Breakfast  Potatoes.    Prepare  soy  breakfast  sausage  as  stated  on  package.  Potatoes: 2 white potatoes peeled and cubed largely, 3 cups water, salt, ½ red  and yellow bell peppers, ½ small onion rough chopped, black pepper, oil for stir frying.  Boil  potatoes until mostly cooked, stir fry vegetables in oil.  Drain Potatoes add to vegetables,  add black pepper and salt to tast and toss.      SUNDAY: Choose your favorite fruits, chop, slice and combine.  Great with soy yogurt!

MONDAY:  Hummus  and  cucumbers.    1  canned  chickpeas/garbanzo  beans  keep  half  the  liquid,  4tbs  lemon  juice,  2tbs  tahini,  1clove  garlic  chopped,  1  tsp  salt,  dash  paprika,  2tbs  olive oil    In a food processor, chop the garlic.  Add the beans, lemon juice, tahini, salt.  Blend until  smooth. Add paprika to garnish.      Slice cucumbers thick enough to make chips      TUESDAY: Nuts  ‐ Be careful when eating nuts.  Do not eat a lot of nuts all in the same day.   Though they are good for you, their fibrous content makes them also constipating.    THURSDAY: Un‐buttered popcorn      FRIDAY:    Veggie  Chips,  Veggie  Snacks  such  as  celery  sticks  with  peanut  butter,  chips  and  salsa  (can  be  bought  anywhere  or  make  your  own)  Carrots  with  Almond  Butter,  raw  broccoli, grape tomatoes, cuties, tangerines etc. all make great snacks    SATURDAY: Vegan Protein Bars, Granola,      SUNDAY: Guacamole and whole grain chips 3 avocados - peeled, pitted, and mashed, 1lime, juiced, 1 teaspoon salt, 1/2 cup diced onion, 3 tablespoons chopped fresh cilantro, 2 roma (plum) tomatoes, diced, 1 teaspoon minced garlic, 1 pinch ground cayenne pepper (optional) In a medium bowl, mash together avocados, real squeezed lime juice and salt. Mix in onion, cilantro, tomatoes and garlic. Stir in cayenne pepper. Chill for 1 hour or more. Can be served immediately but tastes better after sitting for a while

MONDAY : Salad.  The possibilities are endless add whatever makes you happy!  I plan on  having a Greekish Salad – 1 head Romaine lettuce, 1lb well ripened tomatoes, 1 cucumber  deseeded and diced, Garbanzo beans, ¼ red onion thinly sliced, ½ cup kalamata olives  deseeded.  Dressing: 6tbs Olive Oil (don’t get the robust flavor too strong), 1 ½ tbs fresh  lemon juice, salt and black pepper (usually add feta cheese but no cheese on this fast )  toss and eat      TUESDAY: Butternut Squash Soup.  1 Squash peeled, deseeded and chopped (target sells it  pre‐cut), 2 leeks trimmed and sliced, 2tbs olive oil, 1 garlic clove, 1tsp ground ginger, 1tsp  ground cumin, 4cups unchicken chicken stock (avl at Kroger organic section on Broad Str),     Put oil in pot heat, stir in leeks and garlic on med heat until softened, add ginger and  cumin, stir a minute, add squash and stock season with salt and pepper.  Bring to a boil and  simmer until pumpkin is soft.  Blend and serve with chopped cilantro on top.      THURSDAY: Quinoa Mix Thing.  Prepare quinoa acc to package ( I like to use the un‐chicken  broth to cook it), in a skillet add 1tbs oil and sauté 1/4c diced onions, yellow bell pepper  until clear, add 1 can black beans, 1tsp cumin, 1/2c halved grape tomatoes and simmer 2  minutes.  Whisk 3tbs lime juice and 2 tsp lime zest and black pepper. When quinoa is done  add to beans toss with lime juice pepper dressing chop fresh cilantro and sprinkle on top.   For more adventure, add soy sausage.      FRIDAY:  Breadless Black Bean Burger.  Family Night!  Visit Mooyah for a great black bean  burger in Lettuce – add all your trimmings onions, tomatoes, mushrooms etc.  At Home?   Get a patty from Amy’s sold in kroger’s add it to a salad or wrap in lettuce     SATURDAY: Salad – Any vegetables of your choice.       SUNDAY: Chicken Strips and Fries – Morning Star meatless Chicken Strips. Sweet Potato or  regular French fries.

MONDAY : Pasta Marinara – Eggless whole grain Spaghetti (boil as directed).  Use veggie  crumbles and add your favorite spaghetti sauce.  I like to vary  it with red and yellow bell  peppers, onions, mushrooms, basil, tomatoes, squash, zucchini diced and sautéed in garlic  and olive oil (basil sliced and used last as garnish) in a marinara sauce (tomatoes, garlic,  olive oil, oregano, basil, pulsed in a processor).      TUESDAY: Lemon Spinach: 3 bunches spinach, 3 roma tomatoes chopped.  Make sauce by  combining the following in a saucepan on medium heat ‐ 1 tablespoon butter, melted; 1 clove garlic, finely chopped; 1 teaspoon dried parsley flakes; pepper to taste. Add washed spinach and tomatoes. Serve over steamed quinoa or couscous. I like to add the Spanish seasoning Sason to my couscous.    THURSDAY: Eggplant in Coconut – 2 med eggplants, 1tbs salt, 1tbs olive oil, 1 garlic clove  crushed,  1tsp  fresh  chopped  rosemary,  some  extra  olive  oil  for  frying,  ½  onion  sliced,  3  tomatoes chopped, ½ can coconut milk dash hot pepper, black pepper to taste.  Sprinkle  salt  over  eggplant  and  leave  for  about  ½  hour  to  get  rid  of  bitterness,  rinse  eggplant under cold water, pat dry.  Mix olive oil with rosemary and garlic and brush on to  eggplant.  Fry the onions, eggplant and tomatoes for about 5 minutes.  Add coconut milk  and pepper sauce.  Put in oven safe dish cover and place in oven for about 15 mins.      FRIDAY:  Green Beans with Tomatoes & Rice.  Prepare Rice according to directions. Green  Beans:  2lbs  green  beans  rinsed  and  trimmed,  1  large  onion  thinly  sliced,  3  garlic  cloves  chopped, 2 small potatoes peeled and diced, 1 ¼ lbs tomatoes, 4tbs chopped parsley, salt  and pepper to taste.  Heat oil in a large pan, add onions until clear then add garlic sauté a  minute  then  add  potatoes  sauté  a  few  minutes,  then  add  the  tomatoes,  2/3c  hot  water,  salt  and  pepper.    Cover  and  simmer  20‐30  minutes.    Add  parsley.    Cook  until  beans  are  tender add more water if needed.  You can use vegetable broth as well.      SATURDAY: Tacos.  Follow directions on box – use veggie crumbles instead of meat.       SUNDAY:  Fricasee  Tofu,  Mashed  Potatoes.    Firm  Tofu  prepare  as  instructed.    Cut  into  1”  strips, coat with flour and fry until brown – remove and place in a plate.  In a skillet combine  2cloves crushed garlic, 2tsp chopped thyme, 1 tsp paprika, 1 onion chopped onions, ½ bell  pepper deseeded and chopped, 2 tomatoes chopped, 1 tbl olive oil – sauté vegetables for  about  5  minutes.    Add  1cup  un‐chicken  stock  and  1tbs  picka  pepper  sauce  (avl  at  tom

thumb if not no worries do without it and add some hot pepper sauce instead).  Simmer 5  minutes  then  add  tofu  and  simmer  another  5  minutes.    Mashed  Potatoes.    4  potatoes  peeled,  washed  and  quartered.    Place  in  pot  of  boiling  water  –  enough  to  cover  the  potatoes.    After  potatoes  are  done,  check  with  a  knife  if  it  inserts  easily  they  are  done.   Drain water, add 2tbs earth balance butter, ¼ cup almond milk, salt, garlic powder.  Whip  with a mixer.  Serve tofu fricassee over mashed potatoes.