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Daniel Fast Recipes


breakfast SMOOTHIE

INGREDIENTS: 2x frozen banana slices, 1/2 cup soy/almond/coconut milk,

1 teaspoon cinnamon, 3 tablespoons oats (optional)

METHOD: Process ingredients in a blender until smooth.

NOTE: Replace cinnamon with other flavours such as fresh berries or mango.




BASE - 1 1/2 cups cornmeal, 1 cup whole wheat flour, 1 cup warm water,

1 tablespoon extra-virgin olive oil, 1 teaspoon salt, 1/2 teaspoon cumin, 1/8 teaspoon cayenne pepper (OR BUY IT: Use wraps instead!)

TOPPING: Tomato paste, Mushrooms, Black Olives, Avocado, Vegan 'Bacon' or Vegan 'Sausage' chopped/diced (found in your local supermarket frozen food section), Garlic, Mixed Herbs.


Preheat oven to 220 degrees Celcius. Mix crust ingredients together in a large bowl or food processor until dough forms a ball. Rub a little flour on a rolling pin, and roll dough into a 30cm circle on a preheated pizza stone or an oiled pizza pan. If dough is too sticky to roll, put some flour on your fingertips and press dough to edges. With a fork, prick holes all across crust dough. Add toppings onto your pizza. Bake 10 minutes, and remove from oven.



INGREDIENTS: 2 cups Strawberries, 3 Kiwifruit, Papaya, 1 cup Red Grapes, Pineapple.

METHOD: Peel fruit, chop into pieces. Mix in a large bowl and keep refrigerated.


butternut soup with coconut milk


1 tablespoon olive oil, 1 tablespoon minced garlic, 1 tablespoon minced peeled fresh ginger, 2 cups water, 1/2 cup canned coconut milk, 1 teaspoon salt, 1/4 teaspoon ground red pepper, 2x (340g) packages fresh cubed butternut squash, 1 tablespoon fresh lime juice, 1 Ground red pepper (optional), Cilantro (coriander) leaves (optional)


Heat a large heavy saucepan over medium-high heat. Add oil to pan; swirl to coat. Add garlic and ginger; sauté 1 minute. Add 2 cups water, coconut milk, salt, red pepper, and squash; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until squash is tender, stirring occasionally

Place squash mixture in a blender. Remove center piece of blender lid (to allow steam to escape) secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Stir in juice. Garnish with additional pepper and cilantro (coriander) leaves, if desired. Serve and enjoy!




Tortilla Wraps, Pineapple, Avocado, Tomatoes, Lettuce, Hummus, Vegan 'Chicken' Nuggets (Optional)


Lay the tortillas out on a flat working surface. Spread about 2 tablespoons of hummus on each.  Layer each ingredient in a row to make a 'rainbow'.  Roll up the wrap and serve immediately. 

If you've chosen to add Vegan 'Chicken' Nuggets - follow cooking instructions on the packaging. Vegan 'Chicken' Nuggets can be found in your local supermarket frozen food section.




1 whole apple per serving, cinnamon, pecan nut halves, cranberries, coconut cream.


Peel the apple and remove the stick. Cut the top third of the apple into eight segments. Steam the apple in water in a saucepan until soft. Whip coconut cream until thick. Dish up steamed apple in a bowl - cover with whipped coconut cream and sprinkle with pecan nut halves and cranberries.


avocado & strawberry salad


6 cups fresh baby spinach, 2 cups strawberries, hulled and sliced, 

1 avocado, diced, 1/4 cup sliced almonds, half a small red onion, thinly sliced poppyseed dressing (recipe below)

Poppyseed Dressing:1/2 cup olive oil, 3 Tablespoons lemon/orange juice, 1 Tbsp poppy seeds, Pinch of ground dry mustard (optional), Salt and pepper


Toss all ingredients together with your desired amount of dressing until combined. Serve immediately.


To make the poppyseed dressing: Whisk all ingredients together until combined.



You will need:
2 sweet potatoes, washed and dried thoroughly
1 tsp olive oil (olive oil spray is best)
salt and pepper to taste
parchment paper

Preheat oven to 250 degrees celcius. Using a mandolin slicer, slice sweet potatoes as thinly as possible. Pat sweet potato slices dry with paper towel, add to medium sized bowl. Spray slices with olive oil mist (or add 1 tsp olive oil). Generously sprinkle with salt, pepper, or any other herbs you'd like to add. Lay slices on baking sheet lined with parchment paper, do not overlap. Bake at 250 degrees celsius for 1 hour, until crispy. Turn oven up to 350 degrees celsius and let chips brown very slightly. Watch chips and make sure they do not burn. If you'd like them cool, place on a cooling rack and let sit for 10 minutes. Serve and enjoy!

DAY 10



You will need:
6 large apples (any variety);
¼ cup walnuts pecan nuts, chopped (any variety);
2 tbsp. syrup (optional)
½ tsp. ground cinnamon;
½ tsp. pure vanilla extract;

Preheat your oven to 190 degrees celcius. Cut off the top of 4 of the apples and set aside. Do not throw the tops away! Remove the inside of each apple with a spoon very carefully, making sure not to break the peel. Remove the skin from the remaining 2 apples and slice very thinly. In a bowl, combine the sliced apples with the walnuts, cinnamon, vanilla. Scoop the apple mixture into each hollow apple, and cover with the top of each apple. Place the stuffed apples in a small roasting pan and add water to cover the bottom of the pan. Cover the pan with foil and bake for 20 minutes. Remove the foil and bake for an additional 15 to 20 minutes.

DAY 11


You will need:
1 medium, ripe banana
About 2 cups (480mL) milk, milk substitute, or water (almond milk , coconut milk)
½–¾ cup (120–180mL) crushed ice
1–3 tsp (5–15mL) sugar, syrup, or sugar substitute

Select one medium, ripe banana, yellow or specked with brown. The stronger your blender, the less you have to chop:
For a weak blender, chop the banana into small pieces, or mash it into a paste with a fork.
For a strong blender, slice the bananas.
For a food processor, break the banana into thirds
Blend the ingredients together until smooth.

DAY 12


You will need:
945ml 100% veg juice (no salt added)
2 cups cooked black beans
1 cup cooked brown rice
2 large green onions (chopped)
2 T olive oil2 T lime juice1 clove garlic (finely chopped)
3 large bell peppers

Cut the peppers in half and seed them. Lay them in a cake pan sprayed with cooking spray. Set aside. Combine the rest of the ingredients EXCEPT TOMATO JUICE. Spoon the mixture into each pepper halve. Pour vegetable juice over all of it including getting some in the pan itself. COVER. Bake 180 degrees 45 minutes.



Too much "oh no no"? Need more "ooh la la"?


1) Banana-Coconut Ice Cream


You will need:

2 cans coconut milk
2 bananas, peeled, sliced


Place ingredients in a food processor or blender. Mix until smooth. Place in a covered glass bowl in freezer 5-6 hours or until firm (but not solid). If the mixture gets too hard, set it out on the kitchen counter to thaw until soft enough to serve.


(To add a strawberry flavor, mix in 2 cups sliced strawberries.)






2) Blueberry Mango Sorbet


You will need:

2 cups frozen blueberries
2 cups frozen mango chunks (3 cm cubes)

Mix blueberries and mango in a blender until smooth, or feed through a juicer with the blank attachment in place.


(You can substitute frozen peaches for the mango)

DAY 14: Spice up your morning!


You will need:
3/4 cup old-fashioned rolled oats
1/2 teaspoon ground cinnamon,
1/4 cup dried cranberries
1/2 cup frozen blueberries
1/4 teaspoon ground turmeric
1 pinch ground ginger
1 cup water
1/4 cup orange juice

Put the rolled oats, cinnamon, cranberries, and blueberries in a microwave safe bowl. Add the turmeric and ginger, if desired. Pour in the water, and stir to mix ingredients. Cook on High until water is absorbed, about 2 minutes. Stir in orange juice to the desired consistency.


DAY 15: Enjoy the filling!


You will need:
1 tablespoon olive oil
1 onion, diced
2 cloves garlic, minced
1 bell pepper, chopped
2 (411 g) cans black beans, rinsed, drained, and mashed
2 tablespoons yellow cornmeal
1 1/2 tablespoons cumin
1 teaspoon paprika
1 teaspoon cayenne pepper
1 teaspoon chili powder
1 cup salsa

Heat olive oil in a medium skillet over medium heat. Stir in onion, garlic, and bell pepper; cook until tender. Stir in mashed beans. Add the cornmeal. Mix in cumin, paprika, cayenne, chili powder, and salsa. Cover, and cook 5 minutes.

DAY 16


You will need:
Nacho chips
Shredded lettuce
Avocado (guacamole)
Chopped onion
Chopped tomatoes
Chilli (optional)
Black beans or Vegan Mince (found in your local supermarket)

Place nacho chips in dish. Prepare vegan mince according to the instructions found on the packaging and place it over the nacho chips. Cover with rest of ingredients (guacamole on top or on the side).

DAY 17


You will need:
1 cup (100 g) gluten-free oats
14 oz (400 ml) coconut milk
1 cup blueberries
1 cup strawberries
1 cup almonds
1 cup raspberries
1-2 Tbs nut butter of choice
2 Tbs coconut flakes

Add the coconut milk and the oats to a saucepan and bring to a boil. Cook for 10 minutes on low heat. Wash the berries. Add the oats, berries, and almonds to a bowl. Sprinkle with some coconut flakes and nut butter of you choice. Serve and enjoy!

DAY 18


Prep time: 1 hour; Cook time: 20 mins; Total time: 1 hour 20 mins

You will need:
2 cups firmly packed hearty greens, roughly chopped (kale, chard, collards, spinach etc.)
2 cups mixed root vegetables, roughly chopped (turnip, parsnip, potato, sweet potato, carrot)
2 cups broccoli and/or cauliflower, roughly chopped
1 cup peppers, roughly chopped (bell, jalapeño, Anaheim, serrano, etc.)
6 cloves garlic, peeled
½ cup minced cilantro or parsley
2 heaping cups tortilla chips, processed down to 1 cup tortilla chip "flour"
2 tbsp nutritional yeast (available at health stores)
1 tbsp chili powder
2 tsp poultry seasoning
1 tsp cumin
1 tsp salt
½ tsp pepper
oil for frying

Fill a large stock pot with water and place over high heat to boil. Once boiling, salt the water well and blanch the greens for 30 seconds. Remove with a slotted spoon and set aside in a colander to drain. Next, add the root vegetables to the pot and boil for 5 minutes. Then add the peppers and brassicas, and garlic cloves. Boil another 5 minutes or until all the vegetables are knife tender. Drain.
In your food processor, process the tortilla chips until they resemble a fine powder. Set aside.
Add the greens and pulse until minced. Place in a fine mesh sieve to drain.
Add the remaining vegetables and pulse until minced. Add to the sieve.
Let the vegetables sit to drain in the sieve for about 5 minutes to allow most of the water to drain. Then transfer the vegetables to a clean kitchen towel, wrap the towel around the vegetables and squeeze firmly over the sink. Continue to twist and squeeze the towel until most of the liquid has drained.
Transfer the vegetables to a mixing bowl along with the crushed tortilla chips.
Add the remaining ingredients to the mixing bowl, mix well to incorporate all ingredients.
Form into desired nugget shape with your hands. If you intend to deep fry, or cook in some other way later, freeze the nuggets at this stage. If you intend to pan fry, continue.
To pan fry, heat oil in a skillet over medium high heat until simmering. Add the nuggets, being careful not to over-crowd the pan, and fry for about 2 minutes per side, or until deep golden brown.
Drain on paper towels and enjoy!
Makes 24+ nuggets depending on size. If you prefer to bake, bake in a 190 degrees Celsius oven until golden on both sides, flipping halfway through.

(OR BUY IT: Get vegan chicken style nuggets in the frozen food section at your local supermarket)

DAY 19


Sub Pitas (Makes 4 pairs):
You will need :
1 1/2 cups cornmeal
1 cup whole wheat flour
1 cup warm water
1 tablespoon extra-virgin olive oil
1 teaspoon salt
1/2 teaspoon cumin
1/8 teaspoon cayenne pepper

(OR BUY IT: Make a whole wheat wrap instead using the same fillings)

Preheat oven to 220 degrees. Mix crust ingredients together in a large bowl or food processor until dough forms a ball. Rub a little flour on a rolling pin, and roll dough into long oval shapes on a preheated baking tray. If dough is too sticky to roll, put some flour on your fingertips and press dough to edges. With a fork, prick holes all across crust dough. Bake 10 minutes, and remove from oven.
Fill your sub with: Lettuce, Tomato, Cucumber, Green peppers, Red Onion, Vegan Chicken Style Strips or Vegan Polony (found in the frozen food section at your local supermarket), Sweet Chilli Sauce.

DAY 20: Roast the cold away!


You will need:
2 heads cauliflower, broken into florets
cooking spray
1/4 cup olive oil
1 large onion, chopped
4 cloves garlic, chopped
6 cups water

Put the cauliflower florets into a large bowl of  salted water; allow to stand for 20 minutes. Drain well, and arrange on a sheet of heavy aluminum foil on a baking sheet. Spray the olive oil cooking spray evenly on the cauliflower. Preheat the oven to grill setting and set the oven rack about 6 inches from the heat source. Broil the cauliflower until browned, 20 to 30 minutes. Meanwhile, heat olive oil in a large soup pot, and cook the onion until translucent, about 5 minutes; stir in the garlic and roasted cauliflower. Pour in the water, season with salt and black pepper, and simmer until all the vegetables are tender, about 30 minutes. Blend the soup in the pot with an immersion hand blender until creamy and smooth.

DAY 21


You will need:
a splash olive oil
1 large onion, minced
4 cloves garlic, minced
1 cup brown rice
1 cup dried lentils
4 cups water
a bay leaf or two
a sprinkle or two sea salt and freshly ground pepper

Splash the olive oil into a small pot with a tight-fitting lid over medium-high heat. Add the onion and garlic and sauté for a few minutes until they just start to turn golden brown. Add the rice, lentils, water, bay leaves and salt and pepper. Bring everything to a simmer. Cover and reduce the heat to low, just enough to maintain the simmer. Continue cooking until the rice and lentils are tender and the liquid is absorbed, about 45 minutes. Turn off the heat and let stand for a few minutes. Serve and enjoy!

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