CHALLENGE - River of Life€¦ · 5. CROCK POT OATMEAL • 1 cup steel cut oats • 3 ½ cups water • 1 cup apples, peeled and chopped • ½ cup raisins • 1 tablespoon cinnamon

CHALLENGE

I’msoexcitedyouaretakingthissteptobegin2019byfastingandputtingGodfirstinyourlife.Thisisasimpleguide fora21-dayDanielFast. (Daniel 1:12) It isbasicallynomeatorbread,primarilyfruitsandvegetables,andnothingbutwateror fresh juicetodrink.Fasting issomuchmorethanwhatwechoosetoeatornoteat.Fastingisforspiritualgain,notphysicalloss!Pleaseallowyourfasttobeguidedbyyourheartandnotyourgut!ThefastyouchooseisbetweenyouandGod(andyourmedicalprofessionalifyouhaveahealthconcernthatneedstobeaddressed).

Thekeytoasuccessfulfastisdecidingwhatyouwilldo,andwhyyouaredoingit,writingoutyourplan, andputting it in frontof youonadailybasis. I haveprepared this simpleguide tohelp youmakeeasychoicesandkeepyoufocusedonthepurposeofthefast insteadofthefood.Whatevertypeoffastyouchoose,Godwillhonoryoursacrifice.AndIcantellyoufromexperience,Hewilldoamazingthingsinyourlife!

Besuretovisitwww.munfordriveroflife.orgformoreresources.

InHisService,

GregTemke

The recipes shared herein were submitted from a sister congregation (Free Chapel,

Gainsville,GA),andadaptedfromothersources.Notallhavebeenexperimentedwithat

theprintingofthispublication.RiverofLifeChurchmakesnoclaimswhatsoeverastothe

healthbenefitsofanyoftherecipesprintedherein.Thisguideisnotintendedtobeadiet.

Ifyouarepregnant,nursing,takingmedication,orhaveamedicalcondition,consultyour

physicianbefore fasting.

WHAT TO EAT FRUITS Fresh,frozen,dried,cookedorjuiced.Trytoavoidaddedsugarorpreservatives.

COMMON CHOICES: apples, apricots, avocados, bananas, blackberries, blueberries, cantaloupe, cherries, grapefruit, grapes, honeydewmelon, kiwi, lemons, limes,mangoes,nectarines,oranges,papayas,peaches,pears,pineapples,plums,prunes, raisins,raspberries,strawberries,tangerines,watermelon

VEGETABLES Fresh,frozen,dried,cookedorjuiced.Trytoavoidaddedsugarorpreservatives.

COMMON CHOICES: artichokes, asparagus, beets, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, cilantro, corn, cucumbers,eggplant,greens,greenbeans,garlic,gingerroot,mushrooms,okra,onions,parsley,peppers,potatoes,radishes,spinach,sprouts,squash,sweetpotatoes,tomatoes,zucchini

WHOLE GRAINS Manypeoplealsoincludewholewheatpasta,wholewheattortillas,ricecakesandpopcorn.

COMMON CHOICES: barley,brownrice,grits,millet,quinoa,oats

NUTS & SEEDS Manypeoplealsoeatnutbuttersincludingpeanutbutterandalmondbutter.Trytoavoidchoiceswithaddedsugar,artificialsweeteners,andpreservatives.

COMMON CHOICES: unsaltedalmonds,cashews,chia,flax,pine,pumpkin,sesame,sunflower,peanuts,pecans,pistachios,walnuts

LEGUMES & BEANS Ifyouusecannedbeans,lookfororganicand/orlow-sodium

COMMON CHOICES: blackbeans,black-eyedpeas,kidneybeans,lentils,pintobeans,splitpeas,whitebeans

BEVERAGES Water&freshpressedfruitorvegetablejuice

2019 FASTING GUIDE

Inthefollowingpageswe’reproviding21recipe ideas.Remember,youcanalwayschooseasimple

mealoffreshfruitsorvegetables,oraservingofnutsorberries.Usingdinnerleftoversforlunchisalso

afast,easysolution.Prepareyourmealplanaheadoftimeforasuccessful fast!

1. VERY BERRY SMOOTHIE • 1/2-3/4cupmixedberries(anycombination

ofraspberry,blackberryorblueberry• 2scoopswheyproteinpowder(optional)• ½cupfreshsqueezedorangejuice(you

maycombinejuiceifyoulike.Suchas¼cuporangeand¼cuppomegranate)

• 1/8avocado• 4-5icecubes

Combineallingredientsinblenderuntilsmooth,enjoy!

2. STEEL CUT OATS & APPLE MUFFINS • 1½cupswholewheat flour• 1cupsteelcut oats• 1teaspoonground cinnamon• ½teaspoongroundnutmeg• 1(12-ounce)canapplejuiceconcentrate(no

addedsugar),thawed• 1teaspoonvanillaextract• 1½cupsapples,choppedand peeled• 2largeripebananas,sliced• 4largedates

Preheatovento350.Blendthebananas,datesand½ cup of the apple juice concentrate in a blenderorfoodprocessoruntilsmooth.Thenmixthiswiththerestoftheapplejuiceconcentrate,vanillaandapplesinonebowl.Combinethedryingredientsinanother bowl. Add the dry ingredients to thewetingredientsandstir justuntilmoistened.Pour intolined or greased muffin pan and bake for 20-25minutes or until toothpick inserted in the centercomesoutclean.

3. TROPICAL TANGO SMOOTHIE • ¾cuppineappleand/ormango

combinedchunks• 1/3banana• 2scoopswheyproteinpowder(optional)• ½cupfreshsqueezedorangejuice• 1/8avocado• 4-5cubesice

Combineallingredientsinblenderuntilsmooth,enjoy!

4. APPLE RINGS • 1apple• ¼cupnaturalpeanutbutter• ¼cupalmonds,sliced• ¼cupwalnuts,chopped• ¼cupshreddedcoconut• ¼cupraisins

Removecoreandsliceappleintothinrings.Spreadpeanut butter over one side of apple ring. Topwithalmonds,walnuts,coconutandraisins(oranycombinationofthose).

5. CROCK POT OATMEAL • 1cupsteelcut oats• 3½cupswater• 1cupapples,peeledand chopped• ½cupraisins• 1tablespooncinnamon• 1teaspoonvanillaextract

Combineallingredientsinslowcookerandstirtocombine.Coverandcookonlowfor6-8hours.Thelonger it cooks, thesofter the texturewillbe.Topwithalmondmilkwhenservingifdesired,orusetothinifneeded.

7. BREAKFAST OATMEAL COOKIES • 3ripebananas• 1/2cupraisins• 1/4cupalmondmilk• 1/3cupapplesauce,nosugaradded• 2cupssteelcutoats• 1teaspooncinnamon• 1teaspoonvanillaextract

Preheat oven to 350 degrees. Mix all ingredientsanddropby thespoonfulontocookiesheet.Bakefor15-20minutes.

6. FRUIT SALAD • 1apple(anytype),coredandthinlysliced• 1banana,sliced• 1cupfreshblueberriesor blackberries• 6clementines(halos,tangerines,tangelos

wouldallwork)peeledanddivided• 1poundgrapes(anytype)cutinhalf• 2poundsstrawberries,hulled&sliced• ¼cupfreshsqueezedlemonjuice• ¼cupfreshsqueezedorangejuice• ½heapingteaspoonpoppyseeds• Sprigoffreshmintleaves (optional)

Mixallfruittogether,addlemon&orangejuice,topwithpoppyseedsandtosstogether.

2019 FASTING GUIDE

1. LEMON AND GARLIC POTATO SALAD • 2½poundsredpotatoes, quartered• ½cupchoppedparsley• 1clovegarlic,minced• 2lemons,juiced• 1tablespoonextravirginolive oil• Saltandpeppertotaste

Boilpotatoes,andcool.Addremainingingredientsandmixwell.Servechilled.

2. BLACK BEAN SOUP • 1tablespoonoliveoil• 1mediumonion,diced• 4clovesgarlic,minced• 1(14.5ounce)cangarlicfireroasteddiced

tomatoes• 4(15ounce)cansblackbeans,

(2undrained,2drainedandrinsed)• 2(14.5ounce)canslow-sodiumvegetable

broth• 1(4ounce)candicedgreenchilies• 1cupfrozencorn, thawed• 1½teaspoonscumin• 1teaspoonchilipowder• 1tablespoonfreshsqueezedlime juice• 1bunchcilantro,for topping

Addtwocansofundrainedblackbeanstoafoodprocessororblenderandpulseuntilthickened.Setaside.Heatoil ina largedutchovenorpot.Stir inonion,sautéfor3-4minutes.Addingarlicandcookforanadditionalminute.Stirintomatoes,alloftheblackbeans,vegetable

broth,greenchilies,corn,cuminandchilipowder.Bring to a simmer and cook for 10-15minutes. If

the soup is too thick addmore broth. Remove fromheat, stir in lime juice, and salt andpepper to taste.Servewarmwithfreshchoppedcilantro.

3. PINK & GREEN SALAD • 1pinkgrapefruit• 2tablespoonsextra-virginoliveoil• Blackpepper• 8cupsthinlyslicedkale• 1avocado,pitted,slicedinto1/2-inch

wedges

Cut and peel grapefruit placing segments intobowl. Squeeze juice from membranes and strainintoanothersmallbowl(thereshouldbeabout1/4cup juice total).Whiskoil into juiceandseasontotastewithpepper.

Place kale in a large bowl and drizzle 3 table-spoonsofyourgrapefruit/oildressingovertop.Tosstocombineandletstandfor10minuteswhilekalewilts slightly. Toss again. Then topwith grapefruitsegments and avocado slices. Drizzlewith remain-ingdressingandenjoy!

4. ROASTED VEGETABLES • 1largeheadofbroccoli,floretschoppedoff

fromthestalk• 1largezucchini,choppedintohalfmoons• 1largeyellowsquash,choppedintohalfmoons• 1largesweetpotatochoppedto1-inchsquares• 1cupcherrytomatoes,slicedinhalf• 3carrots,chopped• 8ouncesbabybellamushrooms, sliced• ¼cupoliveoil

2teaspoonsgroundblackpepper

Preheatovento425degrees.Inalargebowl,tossall the vegetables togetherwith olive oil, salt andpepper. Divide the vegetables between two sheetpans.Roastvegetablesfor35-40minutes,removingthe

vegetables fromtheovenevery15minutestostiraround.

You can roast any type of vegetable you want!Adjustamountofoliveoilandpepperbasedontheamount of veggies you’re roasting. Great tomakeaheadandheatupfor lunch.Tosstocombineandlet stand for 10 minutes while kale wilts slightly.Tossagain.Thentopwithgrapefruitsegmentsandavocadoslices.Drizzlewithremainingdressingandenjoy!

5. BARLEY STEW W/ MUSHROOMS & GREENS

• 1tablespoonoliveoil• 1½cupschoppedleeks(about2smallstalks;

whiteandpalegreenpartsonly)• 18-ouncecontainerslicedbabybella

mushrooms

• 2garliccloves,pressed

• 2¼teaspoonsmincedfreshrosemary• 1(14.5-ounce)candicedtomatoesinjuice• 1cuppearlbarley• 4cupsvegetablebroth,ormoreasneeded• 8ouncebagoffreshchoppedkale• Freshgroundblackpepper

Heat oil in large pot over medium heat. Addleeks and pepper then sauté until leeks are soft,stirring often, about 5 minutes. Add mushrooms,garlic and rosemary. Increase heat slightly. Sautéuntilmushroomsaresoftandbegintobrown.Addtomatoeswith juice and stir about 1minute. Addbarleyand4cupsbrothbringingtoaboil.Reduceheattolow,coverandsimmeruntilbarleyisalmosttender, about 20 minutes. Add kale stirring untilwilted,about1minute.Coverandsimmerabout10minutesoruntilkaleandbarleyaretender,addingmorebrothasneededfordesiredconsistency.

6. STUFFED SWEET POTATOES • 4sweetpotatoes• 1½cupcashewcreamsauce(youcanmake

Cookabout5minutes,stirringfrequently.Takeoffofheatandsetaside.

Once the sweet potatoes are done baking, letcool slightly. Once cool, cut the sweet potatoesopen and mash the inside pulling it gently awayfromtheskin.Evenlyspreadtheblackbeanmixture,avocado,cilantro,andcashewcreamsauceontopofthe4sweetpotatoes.

If you’remaking thisahead for lunch,placepotato

in container, topwith black beanmixture, close andrefrigerate. Allow cashew cream sauce to cool, thenspoonintoseparatesmall container.

CASHEW CREAM SAUCE: Place 2 cups cashews in 1 ¼ cup water, and

soak for about 2 hours. Place soaked cashews &waterinafoodprocessororblenderwith1-2garliccloves.Pureeuntilvery,verysmooth.Thinoutwithmorewatertodesiredconsistency.Mayaddotherseasoningsofyourchoicesuchascurryorpepper.Storeinfridgefor3-4daysor freeze.

7. GREEK SALAD yourownoromit!Seerecipebelow.)

• 1teaspoonlime juice• ½teaspoongroundblackpepper• ½mediumredonion,finelydiced(about1cup)

• RomaineLettuce,washedandchopped• ½cupkalamataolives,drained• 1canchickpeasorGarbanzobeans,drained

• 1½tablespoonsofextravirginoliveoil• ¼teaspoongarlicpowder• ¼teaspoononion powder• ¼teaspooncumin• ¼teaspoonchilipowder• 1(15-ounce)canofblackbeans,drainedand

rinsed• ½anavocado,chopped• Smallbunchofcilantro,chopped

Pre-heat oven to 350 degrees. Place the sweetpotatoesona lightlygreasedbakingtrayandbakefor 55-65 minutes or until a fork can easily beinsertedintothefleshofthepotatoes.Preparethecream sauce by whisking together the preparedcashewcreamsauce(recipebelow), limejuiceandblackpepper.Setaside.When thesweetpotatoeshaveabout10minutesleft,heattheoil inaskilletovermediumheat,thenaddonionandsautéuntiltranslucent(about5minutes).Addintheremainingspices,stirandcookforanadditional3minutes.Addtheblackbeanstotheskilletandtosstocombine.

andrinsed• ½cucumberthinlysliced• 1smallredonion,slicedthin

(addtoyour preference)• 1cupslicedbabybellamushrooms• 1bananapepper sliced• 1½cupcherrytomatoesslicedinhalf

Combineallingredients,tossingtogether.

DRESSING • ½cupbalsamicorwhitewine vinegar• 2pressedgarliccloves• ½teaspoondriedoregano• ¼teaspoondriedbasil• ¼teaspoononionpowder• 1cupextravirginolive oil

Whisktocombineallingredientsbeforeeachuse.

2019 FASTING GUIDE

1. KALE SOUP • 32ouncesvegetablebroth• 1whiteonion, chopped• 2-3garliccloves,minced• 1largebagchoppedkale• Blackpeppertotaste

Sautéonionandgarlicovermediumheatabout3minutes.Addinbrothandsimmerabout20minutes.Add 1 large pack of kale and simmer another 10-20minutes until kale reaches desired tenderness.Seasonwithblackpepper.

2. PINTO BOWL • 1½tablespoonsextravirginoliveoil• 1largewhiteorVidaliaonion,chopped• Blackpepperand• Redpepperflakesto taste• 1teaspooncuminpowder• 1(16-ounce)canpinto beans• 1largetomato,diced• ¼cupparsley,chopped• 2lemons,juiced

Heatoilinsmallpot;addonionandsautégentlyuntil onions begin to soften. Add seasonings ofblackpepper,redpepperandcuminstirringgently.Add beans, tomatoes and lemon juice. Bring to asimmer and cook until heated throughout. Servewarm,toppedwithchoppedparsley.

3. LENTIL STEW • 2cansdicedtomatoes• 14½ounceswater• 2teaspoonslow-sodiumsoy sauce• 1cuplentils• ½cupbarley• 1bagfrozen spinach• 1bagfrozenpeasandcarrots• 2stalkscelery,chopped• 1smallwhiteonion, chopped

Combineallingredientsina4-quartsaucepanandbring to a boil. Reduce to simmer, and cook untildone.Substituteanyvegetablesofchoice!

4. SPINACH WITH DILL • 1mediumonion, chopped• 1tablespoonextravirginolive oil• 2garliccloves,minced• 2tablespoonsdill,diced• 1(15-ounce)cantomato sauce• 10ounceschoppedspinach,(freshor

frozen,thawed)• ½cupwater• Blackpepperto taste• Brownrice,prepared

Sautéonionsinoil.Addgarlicanddilltosaucepanandcontinuetosautéfortwominutes.Addtomatosauceandbringtoaboil.Simmerfor10minutesonlowheat.Add spinachandwater.Return toaboilagain.Coverandsimmeronlowheatfor15minutes.Servewarmovercookedbrown rice.

5. ITALIAN ZOODLES • 1zucchini,slicedthininto strips• 2tomatoes,sliced• ½teaspoongarlicpowder(or2cloves, minced)• 1teaspoonItalian seasoning• 2tablespoonsextravirginoliveoil

Drizzleextravirginoliveoil inpanovermediumheat. Add sliced tomatoes and sprinklewith garlicpowderandItalianseasoning.Sautétomatoesuntiltheybegintosoftenandskinwrinkles.Addzucchinistripstopan.Coverandcookforabout5minutes,stirring2-3times.Servewarm!

6. LENTILS AND RICE WITH A TANGY TOMATO SAUCE

• 2cupsuncookedbrownrice• 1poundlentils• 2tablespoonsextravirginoliveoil, divided• 2garliccloves,minced• 2(16-ouncecans)oftomatosauce• ½cupwater• ¼cupvinegar• 1mediumonion

Cook rice according to directions. Rinse lentilsandputtheminapot,coveringthemwithwater,andbringtoaboil.Simmeronlowheatuntilalmostallwaterisabsorbedandlentilsarewellcooked.Add

extrawater if longer time is needed. Tomake thesauce, sauté the garlic in 1 tablespoon of oil untilgolden.Addbothcansoftomatosauceandsimmer10-15minutes.Add water and vinegar, bringingto a boil. Remove fromheat and season to taste.Finally,sliceonioninthin,smallpiecesandsautéinremaining1tablespoonofoiluntilbrownandcrispy.Toserve, layer lentils and rice, repeat layers, thentopwithonionsandsauce.

7. MEXICAN QUINOA • 1tablespoonoliveoil• 2clovesgarlic,minced• 1jalapeno,dicedfine• 1cupquinoa• 1cupvegetablebroth• 1(15-ounce)canblackbeans,drainedand

rinsed• 1(14.5-ounce)canfire-roasteddiced tomatoes• 1cupcornkernels,frozenor canned• 1teaspoonchilipowder• ½teaspooncumin• Blackpeppertotaste• 1avocado,diced• 1lime,juiced• 2tablespoonsfreshcilantro,chopped

Heat olive oil in a large skillet over medium highheat. Add garlic and jalapeno cooking until fragrant,about 1 minute, stirring frequently. Stir in quinoa,vegetablebroth,beans, tomatoes,corn,chilipowderand cumin; season with pepper to taste. Bring to aboil. Cover, reduce heat and simmer until quinoa iscooked through, about 20 minutes. Stir in avocado,limejuiceandcilantro.Serveimmediately.

21-DA Y MEAL PLA N

DAY 1 DAY 8 DAY 15

BREAKFAST BREAKFAST BREAKFAST

LUNCH LUNCH LUNCH

DINNER DINNER DINNER

DAY 2 DAY 9 DAY 16

BREAKFAST BREAKFAST BREAKFAST

LUNCH LUNCH LUNCH


DAY 3 DAY 10 DAY 17 BREAKFAST BREAKFAST BREAKFAST

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LUNCH LUNCH LUNCH



LUNCH LUNCH LUNCH



LUNCH LUNCH LUNCH



LUNCH LUNCH LUNCH


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CHALLENGE - River of Life€¦ · 5. CROCK POT OATMEAL • 1 cup steel cut oats • 3 ½ cups water • 1 cup apples, peeled and chopped • ½ cup raisins • 1 tablespoon cinnamon