Daniel’s Eating Guide

Eat a starch, veggies, and fruit with each meal, and drink enough water to keep your urine clear. Choose starches such as corn, barley, wheat, oatmeal, rice, quinoa, millet, buckwheat, wild rice, beans, lentils, peas, potatoes, yams, sweet potatoes, winter squashes, and naturally leavened breads. Learn how to create these Favorites, and then see if you can find or create 12 Daniel's-style meals yourself. You are free to include any of our favorites in your list of favorites. 

Our Favorite EZPZ Meals

Breakfast Oatmeal and Fruited Greens

Combine ½ cup dry oatmeal with 2 cups boiling water, ¼ cup chopped almonds or walnuts, 1 teaspoon each of cinnamon and vanilla, 1 tablespoon chia seed, and sweetener to taste. Mix well and reduce to simmer for 3 minutes, then turn off heat, put lid on pan, and cool for 5 minutes. Serve with Fruited Greens, which are simply a bed of tender leafy greens that are topped with fresh, seasonal berries or fruit of choice.

NL Veggie Sandwich 

Slice a Naturally Leavened (NL) Baguette in half lengthways; spread on humus, and stuff baguette with leafy greens and raw veggies. Then dress greens and veggies with a Fab Dressing of choice, which follow these simple meal plans. 

Veggie Wrap 

Fill a large flour tortilla with greens and sliced raw veggies of choice; then dress veggies with any of the  Fab Dressings that follow below.  

Burrito 

Fill a large flour tortilla with rice, beans, greens, Pico de Gallo, mango, Salsa and Tomatillo  Ranch Dressing. 

Garden Salad 

Create a large bed of tender leafy greens and other fresh veggies of choice. Top salad with rice, beans, mango, pico de gallo, and Tomatillo Ranch Dressing (See dressing below).

Cruciferous Salad

Make a salad of shredded broccoli, Brussels sprouts, cabbage, kale, chicory, and radicchio. Add also dried cranberries or raisins, pumpkin seeds, and choice of seasonal fruit. Top salad with roasted potato and yam cubes, and a Fab Dressing of choice. 

Spring Rolls 

Dip rice paper in a shallow pan of room temperature water for about 30 seconds until rice pager is soft. Remove from water, place on plate, and fill with rice and veggies of choice and wrap veggies in the rice paper like you would wrap a burrito. Dip Spring Rolls in a Fab Dressing of choice as you eat them. Serve with a side of Fruited Greens (See above).

Rice and Veggie Delight

Chop an assortment of fresh vegetables into pencil eraser-sized pieces and mix thoroughly with freshly cooked rice to desired proportions of veggies to rice. Serve rice and veggie mix over a bed of tender leafy greens and top with Braggs Liquid Aminos, or a Fab Dressing of choice.

Pasta Primavera

Chop an assortment of fresh vegetables into bite-sized pieces and mix thoroughly with freshly cooked pasta. Stir and mix vegetables and pasta together well with Avocado Pesto or other Fab Dressing of choice. Serve over a bed of tender leafy greens.

Awesome Oil-Free Stir-Fry

Slice on diagonal an assortment of fresh vegetables such as carrots, cauliflower, broccoli, cabbage, zucchini, sweet peppers, onions, mushrooms, and sugar snap peas. Begin by adding onions, carrots, and mushroom to stir-fry pan with a half cup of water or broth. Saute vegetables for three minutes, and then add cauliflower, zucchini, and sweet peppers and cook for another three minutes. Then add broccoli, cabbage, water chestnuts, Mung beans, and sugar snap peas, and cook for two minutes. Finally, add Asian Sauce to pan. Turn off heat and add freshly diced tomatoes to mix as desired. Serve stir-fry over rice or noodles, and include a side of fresh fruit.

Steamed Veggies

Add to steamer diced potatoes and cook with lid for three minutes. Remove lid and lightly salt potatoes and then add cauliflower and carrots. Return lid to steamer and continue steaming for another three minutes. Remove lid and lightly salt cauliflower and carrots; then, add broccoli to the steamer. Return lid to steamer and cook three more minutes, and then lightly salt broccoli, replace lid, and continue to cook until broccoli is tender. Serve with a Cruciferous Salad or with Fruited Greens (see above).

Veggie Soup 

Add to bottom of soup pot a half cup of broth and 1 medium onion, chopped. Saute until onion is translucent. Add chopped vegetables of choice and enough broth to cover vegetables. Bring to a boil, then reduce to a simmer until vegetables are tender. Add two tablespoons of coconut milk to the soup and stir well; then, add salt and pepper to taste. Serve soup over a bowl of steamed rice or noodles, or with a slice of naturally leavened bread and a piece of fruit on the side.

Favorite EZPZ Desserts - Choice of Heavenly Shakes

Vanilla Shake: Blend one banana, one cup almond or rice milk, ½ teaspoon of vanilla, one+ tablespoons maple syrup or cold-pressed honey, to taste, and ice to desired thickness. For Chocolate Shake, add to vanilla shake one tablespoon cocoa powder. For Berry Shake (strawberry, raspberry, blueberry, or mixed berries), add one cup of berries to vanilla shake. 

Snacks: Fruit, raw veggies with a Fab Dressing of choice, beans, corn on the cob, small red potatoes, NL bread, popcorn, or any of the Favorite Meals listed above can be used as a quick snack when your energy needs demand more calories. 

*See our online bread-making videos to learn how to make naturally leavened breads. 

 

Fab-Dressings!

With each recipe that follows, blend all listed ingredients, as per instructions given, and then stir in 1 to 2 Tbsp of whole chia seed by hand for any desired added thickening. Allow dressing to thicken for 15+ minutes.

Thai Peanut Dressing

1 Tbsp minced garlic

1 inch fresh ginger root

2 Tbsp rice vinegar 

¼ cup Braggs Liquid Aminos

1 tsp chili-garlic sauce

¼ tsp red pepper flakes

⅓ cup each: peanut butter and raw honey

½ cup water

Blend ingredients until smooth and warm. 

Toasted Apple Pear

1 cup fresh apple juice

1 large pear (ripe and sweet)

1 tsp each: vanilla and Star Anise

2 Tbsp: pumpkin seed (slightly roasted)

2 Tbsp Apple Cider Vinegar

½ Tbsp Dijon Mustard

Blend ingredients until smooth and warm. 

Lemon Vinaigrette

½ cup each: lemon juice and apple juice

¼ cup each: water and maple syrup

1 tsp each: Dijon mustard and ginger paste

2 Tbsp rice vinegar

1 each: small shallot and garlic clove

¼  avocado

Blend ingredients until smooth. 

Avocado Basil Pesto

¼ cup fresh basil leaves, packed 

2 to 3 cloves garlic

2 Tbsp each: lemon juice and pine nuts

½ to 1 whole avocado

salt to taste

S-blade ingredients until smooth. 

Hummus

1 cup vegetable broth 

1 pitted date, more or less, to taste

4 cloves garlic

Juice of 1 lemon

2 tsp ground cumin, to taste

3 to 4 cups cooked chick peas

Blend ingredients until smooth and warm. 

Fresh Pico de Gallo

½ cup fresh, chopped cilantro

1 medium sweet onion, diced

1 Tbsp fresh lime juice

6 vine ripe medium-size tomatoes, diced 

2 jalapeño peppers, diced

½ tsp sea salt, to taste

Stir ingredients together and refrigerate.
 

Tomatillo Ranch Dressing

2 medium tomatillos

½ cup each almond and coconut milk

1 clove garlic

3 Tbsp ranch dressing seasoning powder

1 tsp lime juice

1 Tbsp each: lemon juice and maple syrup

1 jalapeño, seeds removed  

½ bunch cilantro, chopped

1 Tbsp chia seed

Combine ingredients except cilantro and chia seed and blend until smooth. Whisk in chia seed and cilantro and allow to set ten minutes before servings.
 

Tomato Sauce

2 cups fresh tomatoes

1 pitted date

2+ cloves garlic

¼ cup pine nuts and/or ¼ avocado

½ to 1 Tbsp lemon juice, to taste

Fresh basal, salt, and pepper, to taste

Blend all ingredients until smooth.
 

Sweet and Sour

¼ cup raw apple cider vinegar

1 cup apple juice, freshly squeezed 

1 teaspoon lemon juice

1 mango

1 cup pineapple chunks

1 red pepper

½ teaspoon fresh ginger

½ teaspoon red pepper flakes

1 clove garlic, minced

Blend all ingredients until smooth.
 

Peanapplebutter Dip

Add 1 cup applesauce to ⅓ cup natural peanut butter, and blend until smooth. 

Asian Sauce 1

½ cup pineapple juice

½ cup low sodium soy sauce

½ tsp ginger powder

½  tsp garlic powder

¼ tsp red pepper flakes, to taste

2 Tbsp corn starch

1 teaspoon seasoned rice vinegar

1 to 2 pitted dates, to taste

Blend all ingredients until smooth and simmer over heat until desired consistency is achieved. 

Asian Sauce 2

½ cup coconut milk

1 Tbsp low sodium soy sauce

1/4 tsp red pepper flakes, to taste (optional)

½ pitted date, to taste

Blend and add sauce to stir-fry pan along with vegetables, and cook until veggies are tender. 

Salsa

¼ cup fresh cilantro

1 medium onion

1 Tbsp fresh lemon juice

6 ripe Roma tomatoes 

1 mango, peeled, seeded, and chunked

½ Serrano chili pepper

1 tsp cider vinegar

5 to 6 baby carrots

1 or more pitted dates, to taste 

1 tsp sea salt (optional)

First, blend date with lemon juice and one tomato. Add remaining ingredients and turn blender to a medium speed blend remaining ingredients to desired consistency. We like a somewhat chunky texture, but blend you what you prefer. If further thickening is desired, whisk 1 to 2 Tbsp of chia seed into dressing and allow to thicken for 15+ minutes.

Special Note: Before engaging in Daniel's Challenge, please study carefully each of its seven parts:

1. Daniel's Challenge - Part 1
2. Daniel's Challenge - Part 2
3. Daniel's Challenge - Part 3
4. Daniel's Challenge - Part 4
5. Daniel's Challenge - Part 5
6. Daniel's Challenge - Part 6
7. Daniel's Challenge - Part 7

Also, it is good to do Daniel's Challenge with a friend or friends who also have great interest in doing so after they read and study these seven different parts. You can use any of the sharing features below to share Daniel's Challenge with them. Also, we are offering Video Conferencing to all who desire further assistance. It important that you make this a permanent lifestyle change, and it is good to have expert assistance from time to time, when it is needed. Best!