The Recipe Guide - Donna Partow

The Daniel Diet Recipe Book:A 10-Day Strategy for Eating from the Real King’s TableThe ContentsDay 1……………………………………………………………………………………P. 4Orange and Beet SaladRaw Veggie “French Fries”Avocado and Heirloom Tomato Salad with Lemon Garlic Dressing¼ Head Raw Iceberg LettucePotato-Stuffed Artichoke BottomsDay 2………………………………………………………………………..…………..P. 5Sunrise Butternut SquashVeggies on the FlyItalian-style Brussel SproutsAvocado and Artichoke dip with CarrotsAsparagus Lettuce WrapsDay 3……………………………………………………………...……….…………P. 6-7Breakfast Hash BrownsChips and SalsaPea SoupCucumber and Tomato SmoothieBasic Veggies Soup in Slow CookerDay 4…………………………………………………………...………………...…..P. 8-9Lookin’ Good Breakfast SmoothieCucumber and Tomato SnackersChickpea SaladSpicy Edamame DipStir-Fry Vegetables with TofuDay 5….……………………………………………………..……………………P. 10-11Asparagus Breakfast¼ cup Raw AlmondsWarm Baby Spinach with Pine NutsBBQ VeggiesTangy Tomato Smoothie1

The Contents (cont’d.)Day 6…….………………………………………………………………………..P. 12-13Breakfast PotatoesConfetti CornBell SaladMediterranean ChipsGrilled Vegetable KabobsDay 7……………………………………………………...………………………P. 14-15Spinach Salad with StrawberriesMarinated Green BeansLean Green SaladSimple Cucumber SlicesSlow Cooked VeggiesDay 8…….……………………………………………..……………………...………P. 16Steamed Baby Bok Choy¼ cup Raw AlmondsBruschetta SoupHerbed Asparagus StemsSeven Vegetable CasseroleDay 9…….……………………………………………..………………...……………P. 17TabuleRaw Fresh Cut VeggiesCucumber SaladMarinated Kalamata OlivesVegetable ChiliDay 10………………………………………………….…………………………P. 18-19Popeye Breakfast SmoothieRoasted PotatoesJicama MixHoney Glazed CarrotsBox Choy Mix2

The Helpful Hints:o Read each “Day” the night prior to pre-plan your mealsaccording to your schedule. Most of the recipes will reheatvery well and are easy to prepare in advance.o Many ingredients are repeated for efficient groceryshopping, so save what you don’t use for another recipe.o Several recipes call for garlic; small jars of chopped garlicare inexpensive to purchase, and will save you a great dealof time.o Not all recipes are single-serving portions and are notedaccordingly.3

The Dish:DAY 1BreakfastOrange and Beet Salad½ head lettuce, chopped1 tbsp raspberry vinaigrette salad dressing1/2 small orange, sectioned1 can beets, drained and chopped1 tbsp pine nutsCombine all ingredients, let set 15 minutes to allow flavors to mix. Makes more thanone serving.SnackRaw Veggie “French Fries”½ cucumber½ small yellow squash2 asparagus sprigs, trimmed1 carrotPeel and cut all veggies into long rectangular pieces similar to shape of French fries(except for asparagus).LunchAvocado and Heirloom Tomato Salad with Lemon Garlic Dressing2 tsp vegetable oil1 tsp lemon juice1 clove garlic, chopped1 ripe avocado, skin and seed removed, sliced2 medium heirloom tomatoes, sliced1 tbsp fresh basil, choppedIn small bowl, whisk together vegetable oil, lemon juice and garlic. Combine tomatoes,avocados and basil in bowl and drizzle with lemon garlic dressing.Snack¼ Head Raw Iceberg LettuceWash and pat dry Iceberg Lettuce, cut into quarters.DinnerPotato-Stuffed Artichoke Bottoms2 medium Yukon Gold Potatoes, peeled and diced2 tsp garlic, chopped1 tbsp olive oil4 canned artichoke bottoms2 tbsp pine nutsPreheat oven to Broil.Bring medium pot of water to a boil, add potatoes and boil for 15-20 minutes. Drainpotatoes, transfer to a bowl, and mash. Meanwhile, in a skillet, sauté the garlic in theoil over low heat for 10 minutes. Add this to the potatoes and mix. Fill each artichokebottom with a scoop of potatoes, and top with pine nuts. Arrange them in an oiledcasserole dish and broil for 5-6 minutes, or until tops are browned.4

DAY 2BreakfastSunrise Butternut SquashSmall can packaged, peeled, cubed butternut squash1 tbsp honey1 tsp balsamic vinegar1 tbsp fresh squeezed lemon juice1 tbsp vegetable oilPreheat oven to 400°. Combine all ingredients and mix well. Place on non-stickbaking sheet (or baking sheet lined with foil). Bake for 15 minutes then flip squash,bake additional 15 minutes. Makes more than one serving.SnackVeggies on the Fly½ can mixed vegetables, drained and rinsedPinch Parsley, choppedPlace mixed vegetables in a bowl and sprinkle with parsley.LunchItalian-style Brussel Sprouts15 small brussel sprouts, cut in halves¼ red onion, chopped2 tsp garlic, chopped2 tbsp vegetable oilHeat oil over medium, add brussel sprouts, halved side down, and red onion and sauté3 minutes, stirring occasionally. Add garlic and sauté 3-4 more minutes, stirringfrequently. Remove from heat, allow to cool 1 minute.SnackAvocado and Artichoke dip with Carrots1 avocado, mashed4 pieces of lettuce, finely chopped1 stalk celery, chopped1 tbsp garlic, chopped1 artichoke heart, chopped1 small package baby carrotsMash together avocado and lettuce, stir in remaining ingredients and dip baby carrots.DinnerAsparagus Lettuce Wraps½ cup black beans¼ cup red onion¼ cup cilantro, chopped1 tbsp red wine vinegar2 tsp soy sauce½ lb asparagusLettuce leavesCombine first 5 ingredients and let set on counter for 20-30 minutes to allow flavors tomix. Bring 2 quarts of water to a boil. Trim both ends of the asparagus and then chopinto 1-inch pieces. Boil in water for 5 minutes and then remove. Pat dry and mix withbean mixture. To serve, divide mixture evenly in lettuce leaves. Makes more than oneserving.5

Day 3BreakfastBreakfast Hash Browns1 medium potato, peeled and shredded¼ medium yellow onion, diced1 poblano pepper, diced1 tbsp vegetable oil¼ tsp chili powderSoak the shredded potatoes in cold water about 20 minutes. Drain and pat dry. Inlarge bowl, combine the potatoes, onion and poblano pepper. Heat oil in skillet and addthe potato mixture and sprinkle with chili powder. Cook 6 minutes and then flip orstir, cook an additional 6 minutes.SnackChips and Salsa2 tbsp vegetable oil¼ tsp dried thyme, crushed¼ tsp dried oregano, crushed2 small white potatoes, peeled and sliced ¼-inch thickSalsa:2 roma tomatoes, halved½ jalapeno, seeded½ cup cilantro¼ small red onion2 tsp garlic, chopped1 tsp lime juice¼ cup cornStir together oil, thyme and oregano. Add potatoes and toss until well coated. Arrangein single layer on lightly greased baking sheet. Bake at 350° for 20-25 minutes.Combine jalapeno, cilantro, red onion, garlic and lime juice in food processor andblend until combined, but still chunky. Add tomatoes and blend until tomatoes arecombined, but still chunky. Add corn and blend for 3 seconds.LunchPea Soup15 oz can green peas, drained and rinsed1 cup vegetable broth1 shallot, chopped1 tbsp garlic, chopped2 tsp lemon juice1 tbsp fresh parsley, chopped1 tsp fresh thyme2 medium carrots, diced1 stalk celery, dicedPlace all ingredients in food processor (or blender, if no processor available). Combineuntil smooth texture. Heat in medium sauce pan over medium heat until warmthrough. Makes more than one serving.6

SnackCucumber and Tomato Smoothie½ small cucumber, chopped1 tomato, cut in half1 tsp Worcestershire sauce1 celery stalk, cut in half4 ice cubesCombine all ingredients in the blender and mix until smooth.DinnerBasic Veggies Soup in Slow Cooker10 oz can plum tomatoes4 fresh ripe tomatoes, cut in halves1 green bell pepper, diced5 celery stalks, diced1 head of cabbage, chopped1 pkg. Lipton onion soup5 green onions, chopped10 oz can french cut green beans28 oz can vegetable brothCombine all ingredients in slow cooker and cook 6-8 hours on medium. Makes morethan one serving.7

Day 4BreakfastLookin’ Good Breakfast Smoothie3 carrots, peeled and ends trimmed off¼ banana1 ½ cup dark leafy green leaves (just the dark ends)1 red bell pepper, seeded and halved1 tomato, halvedCombine in blender until smooth.SnackCucumber and Tomato Snackers1 cucumber, chopped1 large tomato, chopped½ tsp lime juice½ tsp chili powderCombine cucumber, tomato and lime juice, sprinkle with chili powder.LunchChickpea Salad1½ cup water1 cup broccoli florets15 oz can chickpeas, drained1 tomato, diced1 stalk celery, chopped2 tbsp lemon juice1 clove garlic, chopped1 tbsp fresh parsley, chopped1 tbsp yellow onion, chopped2 tbsp condensed cream of mushroom soupBring water to a boil, cook broccoli for 2 minutes, then transfer to a colander andimmediately run under water to stop the cooking process. In medium bowl, mix allingredients until combined. Makes more than one serving.SnackSpicy Edamame Dip8 oz bag edamame beans2 tsp garlic, chopped1/4 tsp red pepper flakes2 tsp olive oil2 tbsp lime juice¼ cup cilantro, choppedFresh vegetables (carrots, broccoli, cauliflower, tomatoes, etc)Boil the edamame beans in water 5-6 minutes. Drain, reserving ¼ cup of cookingwater. Cool the beans to room temperature. In food processor, add cooled beans,garlic, red pepper flakes and puree, adding the reserved cooking water. Add the oil,lime juice and cilantro and pulse to combine. Dip with cut vegetables.8

DinnerStir-Fry Vegetables with Tofu1 medium carrot, cut thin1 zucchini, cut thin2 green onions, chopped1 stalk celery, chopped1 cup vegetable broth1 tsp cornstarch2 tsp vegetable oil1/2 tsp garlic, chopped1/2 tsp ginger, minced½ package firm tofu, cut into ½” cubesIn large wok or skillet, heat vegetable oil until very hot but not smoking. Add carrotsand celery, stir fry for 3 minutes. Add zucchini and onions, cover pan and lower heatto medium and cook 2 minutes, stirring once. Remove from heat.In small saucepan pour in chicken broth, sprinkle with cornstarch and add garlic andginger. With wire whisk, stir to dissolve. Thicken over medium heat. When slightlythick, add tofu and combine with the vegetables. Makes more than one serving.9

Day 5BreakfastAsparagus Breakfast½ lb. asparagus¼ cup orange juice½ tbsp butter, melted½ tsp corn starch1 tsp mint leaves1 small tangerineTrim asparagus and cut in halves. Arrange in microwave safe bowl.Combine orange juice, butter, corn starch and mint leaves and pour over asparagus.Cover bowl with saran wrap and microwave for 3 minutes on high. Stir, re-cover andmicrowave on high an additional 3-4 minutes. Stir again and add tangerine sections,re-cover and let stand for 3 minutes. Makes more than one serving.¼ cup Raw AlmondsSnackLunchWarm Baby Spinach with Pine Nuts5-6 fistfulls of baby spinach5 cherry tomatoes½ yellow bell pepper, chopped2 tbsp pine nutsDressing:2 tbsp Dijon mustard1 tbsp honey½ tsp fresh lime juice½ tsp balsamic vinegarFill medium sauce pan with spinach and tomatoes and heat over medium to wilt leaves– turning often to avoid burning. Add in bell pepper. As leaves wilt, add more spinachuntil desired amount is in pan. In separate bowl, combine dressing ingredients and mixwell. Pour over wilted spinach mixture, then remove from heat and add pine nuts.SnackTangy Tomato Smoothie2 tomatoes, chopped then frozen1 small cup tomato juice1 tbsp lemon juice3 fresh basil leavesCombine all ingredients in the blender and mix until smooth.10

DinnerBBQ Veggies4 tomatoes, cut in halves1 stalk corn, with corn cut off of cob1 red bell pepper, sliced1 green bell pepper, sliced1 tbsp fresh basil leaves, chopped¼ tsp grated lemon rindSalt and pepper to taste2 tbsp. vegetable oilCombine all ingredients in bowl and mix well. Take large piece of aluminum foil andfold over, then place veggie mixture in foil, bring corners of foil together to formpyramid; twist to seal. Grill packet over medium heat on grill for 20 minutes. If nogrill available, place packet on cookie sheet in oven at 400 for 20 minutes.11

Day 6BreakfastBreakfast Potatoes2 medium sized potatoes, quartered2 tbsp olive oil½ yellow onion, chopped½ tsp dried thyme½ cup green onions, choppedHeat oil in skillet and sauté yellow onions for 2 minutes. Place potato slices on top ofonions and cook on medium-low heat for 12 minutes. Add thyme and stir. Partiallycover and cook an additional 10 minutes. Remove cover, stir and cook additional 3-4minutes. Remove from heat and add green onions.SnackConfetti Corn1 tsp olive oil1 cup frozen corn kernels¼ c red bell pepper, diced1 scallion, thinly slicedHeat oil in large skillet over medium heat. Add corn and bell pepper, increase heatslightly and cook about 3 minutes. Stir in scallions and cook one minute.LunchBell Salad1 green bell pepper, chopped1 red bell pepper, chopped1 yellow bell pepper, chopped1 cup red kidney beans, drained and rinsed1/3 cup yellow onion, chopped1/3 cup roma tomatoes, chopped¼ cup fresh cilantro, choppedDressing:2 tsp olive oil2 tsp white vinegarMix all ingredients in a bowl. In separate bowl, whisk together olive oil and vinegarand pour over salad ingredients. Makes more than one serving.SnackMediterranean Chips2 tbsp vegetable oil1 tsp garlic, minced¼ tsp dried thyme, crushed¼ tsp dried oregano, crushed1 cup sweet potatoes, peeled and sliced ¼-inch thickStir together all ingredients except sweet potatoes. Add sweet potatoes and toss untilwell coated. Arrange in single layer on lightly greased baking sheet. Bake at 350° for20-25 minutes.12

DinnerGrilled Vegetable Kabobs1 zucchini, cut into 2” chunks1 yellow squash, cut 2” chunks4 oz fresh mushrooms, scrubbed clean1 red bell pepper, cut into 2” chunks1 green bell pepper, cut into 2” chunks1 medium red onion, cut into wedges1 ear sweet corn, cut into 2” chunks8 whole cherry tomatoesWooden skewers, soaked in water 20-30 minutesCook corn in boiling water abut 10 minutes. Thread vegetables onto skewers and grillover medium-hot heat for 20 minutes until tender. Makes more than one serving.13

Day 7BreakfastSpinach Salad with Strawberries2 handfulls fresh baby spinach leaves1 cup fresh strawberries, sliced1 tbsp. sliced almonds¼ red onion, thinly slicedDressing:2 tsp balsamic vinegar2 tsp honeyCombine salad ingredients in large bowl. Mix dressing well in separate bowl and thenpour over salad, toss to coat.SnackMarinated Green Beans3-4 garlic cloves¼ cup olive oil2 tbsp lemon juice1 tsp balsamic vinegar½ tsp oregano flakes½ tsp basil flakes½ tsp red pepper flakesFistful of Green Beans, washedCombine all ingredients EXCEPT for green beans in blender until smooth. Pour intoglass bowl and add green beans. Refrigerate for at least 24 hours.LunchVeggie Salad1 can French cut green beans, drained1 can green peas, drained3 stalks celery, chopped1 green pepper, chopped½ jar pimentosDressing:1 tbsp red wine vinegar1 tsp sugar1 tbsp vegetable oil1 tbsp waterCombine all ingredients and mix well. Makes more than one serving.Easy Cucumber Slices1 cucumber, sliced½ small yellow onion, sliced2 tsp fresh dill, minced1 tsp vegetable oil1 tsp white wine vinegarCombine all ingredients.Snack14

DinnerSlow Cooked Veggies3 ½ cup tomato juice2 small potatoes, raw and diced1 small yellow onion, diced5 celery stalks, diced28 oz can green beans, drained12 oz fresh mushrooms, sliced1 tbsp fresh oregano, chopped1 tsp chopped garlic1 tsp onion powderPlace all ingredients in slow cooker, cover and cook about 8 hours on medium. Makesmore than one serving.15

Day 8BreakfastSteamed Baby Bok Choy2 baby bok choy1 tbsp grated orange zest¼ tsp grated gingerSteam bok choy 3 minutes. Sprinkle with orange zest and ginger, steam an additional 5minutes, covered.¼ cup Raw AlmondsSnackLunchBruschetta Soup4 heirloom tomatoes, diced1 tsp. balsamic vinegar2 tbsp. basil, chopped1 tsp garlic, choppedPreheat oven to 350°. Take large piece of aluminum foil, bend sides upwards to form a“bowl”, place veggie mixture in foil, bringing in corners of foil to form a pyramid, twistto seal. Place on baking sheet in oven for 25 minutes.SnackHerbed Asparagus Stems6 asparagus sprigsSquirt lemon juice½ tsp dried rosemary leaves½ tsp dried chervil leavesCook asparagus in boiling water 10 minutes then drain. Mix remaining ingredientsand pour over asparagus and toss.DinnerSeven Vegetable Casserole1 tbsp vegetable oil1 cup yellow onion, chopped1 cup corn1 cup carrots, chopped1 cup green peas1 cup green beans4 oz water chestnuts (from can)1 cup celery, chopped1 can condensed cream of mushroom soupSautee onion and celery in vegetable oil. In separate bowl, combine all otheringredients, add sautéed onion and celery. Spread in baking dish and bake at 300degrees about 25 minutes. Makes more than one serving.16

Day 9BreakfastTabule1 red bell pepper1 tomato, finely chopped2 tbsp olive oil½ tbsp lemon juice½ tsp cumin1 ½ cup cilantro, chopped1 ½ cup parsley, choppedRoast red pepper (preheat oven to broil and cook pepper, turning as skin blackens)place in covered bowl to steam for 15 minutes. Remove skins and seeds and finelychop. Mix chopped red pepper with all other ingredients and allow to chill inrefrigerator for 15 minutes.SnackRaw Fresh Cut Veggies3 baby carrots1 celery stalk, trimmed2 pieces broccoli2 pieces cauliflowerLunchCucumber Salad1 large cucumber, peeled and chopped½ red onion, chopped2 roma tomatoes, chopped1 stalk corn, with corn cut off cob¼ cup cilantro, chopped1 tbsp red wine vinegarCombine all ingredients and mix well to coat.SnackMarinated Kalamata Olives½ jar pitted kalamata olivesPinch ground coriander seed½ tsp mint, finely chopped½ tsp parsley, finely chopped1 tbsp olive oilJust under ½ tsp orange zestPlace olives in medium bowl and toss with the rest of the ingredients. Marinate inrefrigerator for minimum one hour.DinnerVegetable Chili½ package frozen cauliflower¼ package frozen small whole onions½ jar tomato sauce1 tbsp chili seasoning4 sweet gherkins (small sweet pickles), choppedHeat cauliflower and onion in water, cook until fork tender. Remove from heat anddrain water. Add tomato sauce, chili seasoning and sweet gherkins. Heat until it startsto boil, remove from heat and allow to cool 1 minute.17

Day 10BreakfastPopeye Breakfast Smoothie1 cup baby spinach, chopped3 carrots, chopped½ cucumber, chopped½ cup apple juice4 ice cubesPour apple juice into blender, add spinach and process until blended. Add carrots andcucumber and mix well. Add ice cubes and blend until smooth consistency.SnackRoasted Potatoes3 small red potatoes, cut into 1-in chunks1 tbsp olive oil5-6 fresh rosemary sprigsPreheat oven to 425°. Line a baking sheet with parchment paper and arrange potatochunks on top, sprinkle with olive oil and arrange rosemary sprigs on and aroundpotatoes. Roast until tender, about 10-15 minutes.LunchJicama Mix1 medium jimaca, diced1 carrot, peeled and chopped1 red bell pepper, sliced1 shallot, chopped2 tbsp cilantro, finely choppedSauce:3 tbsp vegetable broth1 tsp white rice vinegar1 tbsp lime juice¼ tsp. crushed red pepper flakesCombine first mixture ingredients in bowl. In separate bowl, combine sauceingredients and then pour over veggie mixture.SnackGlazed Carrots3 carrots, peeled and cut in halves1 tsp vegetable oil1 tbsp honeyPreheat oven to 425°. Line a baking sheet with parchment paper and arrange carrothalves on top, sprinkle with vegetable oil and drizzle with honey. Roast until tender,about 10-15 minutes.18

DinnerBox Choy Mix1 cup tomato juice1 tsp garlic, chopped1 tsp fresh ginger, grated1/3 head bok choy, chopped½ cup small yellow bell pepper, chopped2 green onions, chopped¼ cup cilantro, chopped2 tbsp lime juiceCombine ½ cup tomato juice, garlic and ginger in skillet, cover and cook at mediumheat for 2 minutes. Stir in remaining tomato juice, bok choy, bell pepper and onions.Cook 3-4 minutes, stirring occasionally. Remove from heat and stir in remainingingredients.19