• The Daniel Plan Café

    • Recipes
Pastors & Leaders
Get The Book
Track Your Progress - Update Your Measurements
Daniel Plan - FAQs

Participant Recipes


The Daniel Plan asked you for original recipes and we got 'em! Here are a few recipes that gained The Daniel Plan stamp of approval from Dr. Daniel Amen and Dr. Mark Hyman. The only exception is the doctors prefer to saute with grapeseed oil, coconut oil or vegetable broth. Olive oil, although healthy, can turn toxic at high temperatures.


Banana Ice Cream

Submitted by Michell Ker Loy via Facebook

Preparation:

  1. Slice four ripe bananas
  2. Place slices in a single layer on a baking sheet.
  3. Freeze for 1 ½ to 2 hours
  4. Remove from freezer and puree in a food processor until the texture is like that of ice cream.
  5. Top with cinnamon (or 72% dark chocolate-optional).


Coconut Macaroons

Submitted by Tina Pretsch

(Dairy-free, Gluten-free, Vegan)

Ingredients:

  • 1 cup raw almonds
  • 2 cups freeze dried unsweetened coconut flakes
  • 1/2 cup vanilla protein powder
  • 2 Tablespoons organic, unsweetened cocoa
  • 1/4 cup warm (liquid) virgin coconut oils
  • Stevia to taste

Preparation:

  1. Grind almonds in a food processor.
  2. Blend in remaining ingredients.
  3. Remove mixture and place tablespoon sized macaroons on a cookie sheet and chill.


FAT-BURNING SOUP

Submitted by Diane Gonzalez

This soup is a part of a 7-day diet derived from the Sacred Heart Memorial Hospital for overweight heart patients to lose weight rapidly, usually before surgery.

Ingredients:

  • Large green onions
  • 1 large red onion
  • 2 green peppers
  • Kombu seaweed large piece
  • 1-2 lbs of sliced (or canned) tomatoes
  • 1 bunch celery
  • 1 head cabbage
  • 4 garlic cloves (diced)
  • Shitake mushroom
  • Vegetable stock (or 1 packet onion soup mix)
  • 1-2 cubes chicken stock bouillon if desired
  • Add rosemary, sage, parsley, tarragon, thyme to taste
  • Salt and pepper
  • Olive oil

Preparation:

  1. Cut vegetables in small to medium pieces.
  2. Sauté in olive oil & cover with water.
  3. Boil fast for 10 minutes.
  4. Add spices as desired.
  5. Reduce heat to simmer and continue cooking until vegetables are tender.


Fiesta Chicken in a Crock Pot

Fiesta Chicken in a Crock Pot

Submitted by Judy Howton

(Dairy-free, Gluten Free)

Ingredients:

  • 4-6 whole skinless chicken breasts (4 pieces)
  • 1 jar of salsa
  • ½ cup of water
  • 1 15 oz can of black beans
  • 1 15 oz can of cut corn (can use frozen instead)

Preparation:

  1. Place chicken in a crock pot, top with the salsa and water. Cook on high for 2 1/2 hours.
  2. Add beans and corn and cook 15 to 20 minutes longer.

    Can be served with long grain rice.

Nutrition: (per serving)

Corn-frozen (½ cup): 100 calories, 0g fat, 0g sodium, 21g carbohydrates, 3g protein
Black Beans (1/2 cup): 100 calories, 0g fat, 440g sodium, 19g carbohydrates, 7g protein
Chicken (4oz.): 120 calories, 1.5g fat, 75g sodium, 0g carbohydrates, 26g protein
Salsa (1/2cup): 40 calories, 0g fat, 56g sodium, 8g carbohydrates, 0g protein



Grilled Lemongrass Pork Skewers and Roasted Cauliflower

Grilled Lemongrass Pork Skewers

Submitted by Susan Manzer

Pork Skewers Ingredients:

  • 3 tbsp. Light Soy Sauce
  • 2 tbsp. Lemon or Lime Juice
  • 1 packet of Stevia (or 2 tbsp. raw sugar)
  • 2 tsp. Olive Oil
  • 2 tsp. Sesame Oil
  • 1 stalk of Lemon Grass, outer lease and tops removed, root ends trimmed and minced
  • 1 large Shallot, chopped
  • 2 large Garlic cloves, minced
  • 1 lb of Pork Tenderloin, thinly sliced
  • Bamboo skewers soaked in water for 20 minutes and drained
  • Fresh Mint or Cilantro for garnish

Preparation:

  1. In a large bowl, stir together soy sauce, lemon or lime juice, Stevia, oils, lemon grass, shallot and garlic until all is blended.
  2. Add pork, mix to coat well. Marinate in a covered bowl in the refrigerator for at least 30 minutes (can do the night before for fuller flavors).
  3. Thread pork onto skewers, if cooking on outside grill cover ends of skewers with tin foil to prevent scorching. If grilling in skillet or grill pan on stove, oil or spray pans to prevent sticking and heat pan on medium high heat before adding skewers.
  4. Working in batches, cook skewers until lightly browned and cooked all the way through. It will go quickly if the meat is thin.
  5. Remove skewers to serving platter, garnish with mint or cilantro and serve.

Roasted Cauliflower (FROM DANIEL PLAN WEBSITE) Ingredients:

  • 1-2 tbsp. refined Coconut Oil
  • 1 head Cauliflower florets
  • ¼ cup Cilantro, finely chopped
  • 3 Garlic cloves, minced
  • Lemon wedges

Preparation:

  1. Add cauliflower to boiling water for two minutes. Remove from heat and promptly blanch with cold water. Drain well and pat dry.
  2. In a medium skillet, heat oil over medium high heat. Add garlic and cilantro for 1 minute. Add cauliflower; stir until florets are coated with garlic and cilantro mixture.
  3. Continue cooking and occasionally turning until florets are lightly browned, but remained crunchy 3-5 minutes (less is better).


Jane's Side Salad or Salsa

Submitted by Jane Hughes

Ingredients:

  • 1 can low sodium fat free black beans (organic)
  • 1 bag frozen roasted corn
  • 6 organic tomatoes (ripe vine)
  • 1/3 -1/2 red onion
  • sea salt
  • juice of one lime
  • 1 ripe avocado
  • 1-2 tbsp. finely chopped cilantro
  • (optional: can also add small baby shrimp)

Preparation:

  1. Rinse black beans and let dry. Rinse corn and defrost thoroughly. Dice tomatoes and red onion.
  2. Add all into bowl and gently toss with desired amount of salt and lime juice.
  3. Add avocado right before serving and gently mix it in.
  4. Top with cilantro and serve.


Kale Salad

Submitted by Sherry Wesson

Serves 6

Ingredients:

  • 2 small bunches dinosaur kale, stems removed
  • ¾ tsp sea salt
  • 2 Tbsp extra virgin olive oil
  • 2 Tbsp lemon juice
  • ¼ tsp black pepper (optional)
  • ¼ cup pine nuts
  • ¼ cup golden raisins, soaked 10 minutes, drained, and rinsed

Preparation:

  1. Stack two leaves of kale and roll tightly. Cut the kale crosswise into very thin strips. Repeat with the remaining leaves of kale.
  2. Add ½ tsp of the sea salt and massage the kale well with your hands, in order to soften the kale. Add the lemon juice, olive oil, remaining ¼ tsp sea salt, and black pepper, and toss well with your hands, working the dressing into the greens.
  3. Gently toss in the pine nuts and raisins.

Variation #1: Substitute ¼ cup sliced kalamata olives for the raisins and add 1 diced red bell pepper.

Variation #2: Eliminate the raisins and the pine nuts. Add 1 seeded and diced tomato, 1 diced avocado, and a dash of cayenne pepper.

Variation #3: This is my favorite variation. The colors in it make me want to call it "Christmas Kale Salad." Add ¼ head cabbage, shredded; 2 tomato, diced; 1 red jalapeno, minced; ¼ red onion, thinly julienne; ¼ cup capers.

Extra Dressing Recipe: 1/4 cup olive oil, 1 Tb lemon juice, 1 ½ tsp. onion powder, 1 clove garlic, crushed, 1 Tb agave, 1/1/2 Tb light miso, ½ tsp mustard powder, celtic salt to taste. Combine in a jar and shake to blend. (Note: Mix lemon and miso together before adding to jar.)



Overnight Crock Pot Oatmeal

Submitted by Lisa Carrell

(Recipe is for a 4 qt. crockpot)

Ingredients:

  • 1 cup steel cut oats
  • 4 cups water
  • 1/2 cup skim milk
  • 1 cup dried fruit of choice, optional (apples, raisins, cranberries, apricots, etc.) or 1 - fresh apple (peeled & chopped)
  • 1/4 cup brown sugar
  • 1/2 tsp. vanilla extract
  • 1 to 1 ½ tsp. cinnamon
  • Dash of sea salt

Preparation:

  1. Use steel cut oats. Cook overnight on LOW for about 7-8 hours. If cooking longer, add more water accordingly.
  2. Add fruit, vanilla, cinnamon, milk (and brown sugar if you must).


Pickled Beets

Pickled Beets

Submitted by Jan Thompson

(Dairy-free, Gluten-free, Vegan)

Ingredients:

  • 4 medium raw organic beets
  • 1/4 cup organic apple cider vinegar
  • 2 Tablespoons filtered water
  • 1 teaspoon raw organic sugar (Or Stevia)

Preparation:

  1. Wash beets thoroughly. Cut off the leaves, leaving about 2 inches of the stems and some of the root. Place in pot and cover with water. Cook 30-40 minutes or until tender. Check for tenderness with fork after 30 minutes.
  2. While beets are cooking, combine vinegar, water, and sugar in a small bowl that has a lid. Stir until sugar is dissolved. Set aside.
  3. When beets are tender, drain and cover with cold water. Remove skin and stem. Slice and place in the bowl with the vinegar. Refrigerate overnight for the pickling process.

    Makes 4 servings.

Nutrition: (per serving)

Calories 42; Fat 0; Cholesterol 0; Sodium 65mg; Potassium 281mg; Carbohydrate 9g; Fiber 2g; Protein 1g; Vitamin A 1%, Calcium 2%; Vitamin C 7%; Iron 4%; Thiamin 2%; Riboflavin 2%; Niacin 1%; Vitamin B-6 3%; Food Folate 22%;Total Folate 22%; Phosphorus 3%; Selenium 1%; Magnesium 5%; Manganese 16%; zinc 2%; Copper 3%



Pina Colada Oatmeal

By Tina Pretsch

Ingredients:

  • 1/2 cup steel cut oats
  • 4 drops of vanilla Stevia
  • Dash salt
  • 1 cup unsweetened vanilla almond milk (Almond Breeze)
  • 1/3 cup cubed pineapple
  • 2 drops coconut extract
  • 2 tsp. shredded unsweetened coconut

Preparation:

  1. Combine oats, stevia, and salt in a nonstick pot on the stove. Add Almond Breeze and 1 cup water.
  2. Bring to a boil, and then reduce to a simmer. Cook for approximately 15-20 minutes, stirring frequently, until thick and creamy.
  3. Transfer to a bowl and stir in pineapple and coconut extract.
  4. Sprinkle with coconut flakes and enjoy.

    Makes 1 Serving


Quinoa Pilaf

Submitted by Michelle Loy, MPH, MS, RD of Go Wellness

Ingredients:

  • 1 tsp extra virgin olive oil
  • ½ Tbsp sea salt
  • 2 small shallots, minced
  • ¼ tsp freshly ground black pepper
  • 1 medium clove garlic, minced
  • ½ tsp ground cinnamon
  • 1 ½ c uncooked quinoa, rinsed
  • 1/3 c chopped walnuts
  • 1/3 c golden raisins
  • 2 Tbsp fresh cilantro, chopped
  • 3 c vegetable broth, preferably low sodium

Preparation:

  1. Heat the oil in a large, nonstick skillet over medium heat. Add shallot and garlic; cook, stirring occasionally, until shallot is transparent, about 3-4 minutes.
  2. Add quinoa; toast for 1 minute.
  3. Stir in raisins, cinnamon, salt, and pepper.
  4. Pour in broth; bring to a boil over high heat. Reduce heat to low; cover and simmer until quinoa bursts its skin, is tender, and liquid is absorbed, about 20 minutes.
  5. Set quinoa aside, covered, for about 5 minutes. Remove cover and fluff quinoa mixture with a fork. Repeat several times as quinoa becomes lighter as it cools. Sprinkle with walnuts and cilantro just before serving.

    Serves: 8

Nutritional Information per ½ cup serving:

Calories: 189 Fat: 6 g Saturated fat: 0.6 g Cholesterol: 0 mg Fiber: 3.3 g Protein: 6 g Carbohydrate: 29 g Sugar: 5 g (all natural) Sodium: 323 mg

Excellent source of: omega-3 fatty acid, vitamin A and magnesium
Good source of: thiamin, riboflavin, vitamin B6, folate, iron, and zinc
Prep time: 12 minutes Cooking time: 25 minutes
Recipe adapted from: www.weightwatchers.com

VARIATIONS:

*Try this recipe with other whole grains, such as brown rice, pearl barley, or farro, instead of quinoa. Cooking times will vary.
*Add variety by using other unsweetened dried fruits, such as currants or apricots.
*Rather than walnuts, try pine nuts, pecans, or pepitas.



Seared Halibut in Orange Sauce with Black Bean Salsa

Seared Halibut in Orange Sauce with Black Bean Salsa

Submitted by Jan Thompson

(Dairy-free, Gluten-free)

Ingredients:

  • 2 Four-ounce portions of small halibut
  • ½ Tablespoon coconut oil
  • ½ orange, juiced
  • Salt and pepper to taste

Preparation:

  1. Preheat non-stick pan to medium high heat. Wash and dry halibut portions and sprinkle with salt and pepper.
  2. Add coconut oil to pan and cook halibut 3-4 minutes (check to see if it is nicely browned before turning over). Turn over when ready and cook the other side until just about cooked through.
  3. Move the halibut to the outer sides of the pan and add the orange juice. Stir the juice around the pan to pick up the flavors from the fish. The juice will thicken quickly as it cooks. Spoon over the halibut as it is cooking.
  4. After plating, top with ½ cup of the Black Bean Salsa (recipe below).

    Makes 2 servings.

Nutritional values per serving:

Calories 186, Calories from fat 57; Fat 6g; Saturated fat 1g; Polyunsaturated Fat 1g; Mono unsaturated Fat 3g; Carbohydrate 4g; Fiber 1g; Protein 27g; Cholesterol 41mg; Sodium 146mg; Potassium 634mg.

Black Bean Salsa

Ingredients:

  • 1 Cup black beans, rinsed and drained
  • 1 Large avocado, diced
  • ½ Cup diced tomatoes
  • ¼ Cup chopped fresh cilantro
  • 2 Green onions chopped
  • 3 Tablespoons fresh lemon juice (or to taste)
  • 1 clove garlic, minced
  • Salt and pepper to taste

Preparation:

  1. Add all ingredients in a bowl and toss. Adjust seasonings to taste.

    Makes 4 servings.

Nutritional values per serving:

Calories 143; Calories from fat 56; Fat 7g; Saturated fat 1g; Polyunsaturated Fat 1g; Mono unsaturated Fat 4g; Carbohydrate 18g; Fiber 8g; Protein 5g; Cholesterol 0mg; Sodium 109mg; Potassium 554mg.



Shrimp and Avocado Salad

Shrimp and Avocado Salad

Submitted by Robin Hook

(Dairy-free, Gluten-free)

Ingredients:

  • 1 avocado peeled - sliced in half lengthwise
  • 6 Shrimp cooked
  • 1 Roma tomato - chopped
  • 2 Green onions - chopped

Dressing

  • 1 tbs course ground mustard
  • 1 tsp red wine vinegar
  • 1/4 cup extra virgin olive oil
  • Cracked pepper to taste

Preparation:

  1. Wisk dressing together.
  2. Mound tomato and green onion on top of avocado slices, put shrimp on top.
  3. Top with dressing.

    Serving size: 1


Spanish Rice

Submitted by Alexa Smith

Ingredients:

  • ½ t sea salt
  • 1 C uncooked brown rice
  • ½ C chopped onions
  • ½ C chopped bell pepper
  • ½ C (4 oz) organic tomato sauce
  • 1 T olive oil
  • 2 Cubes organic chicken bouillon
  • 2 C hot water

Preparation:

  1. Brown (saute) rice in olive oil, when lightly brown add water with chicken bouillon in it.
  2. Add tomato sauce, onions, pepper and salt.
  3. Bring to a boil, cover and simmer for 15-20 minutes.


Sweet Potato Peanut Butter Protein Shake

Pickled Beets

Submitted by Joshua Boyd

Ingredients:

  • 4-5 sweet potatoes
  • 8oz. skim milk or light vanilla soy milk
  • 3 chunks of sweet potato
  • 1 scoop of vanilla or chocolate protein powder
  • 3 ice cubes
  • 1 tsp. natural peanut butter
  • 1 tsp. Cinnamon
  • 3 tbsp. vanilla low fat yogurt

Preparation:

  1. In advance, peel potatoes and cut them into 2 inch chunks. Preheat the oven to 350 degrees, place the potatoes on a baking sheet lined with aluminum foil and shake a liberal amount of cinnamon on the sweet potatoes, and bake for 45 minutes. (This will be enough for a whole week)
  2. Combine the skim milk or soy milk, 3 chunks of sweet potato, protein powder, ice cubes, peanut butter, cinnamon, and low fat yogurt into a blender.

Nutrition: (per serving)

372 Calories, 6g Fat, 46g Carbohydrates, 41g Protein



Tabbouli Salad

Submitted by Jan Thompson

(Dairy-free, Vegan)

Ingredients:

  • 1/4 Cup #0 or #1 bulgur, rinsed (this is a very fine grind, use the smallest grind available)
  • 1/4 Cup olive oil
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon pepper
  • 1/3 Cup lemon juice
  • 4 tomatoes chopped
  • 1 large bunch parsley, finely chopped (I use the Italian flat leaf parsley)
  • 1 bunch green onions, finely chopped
  • 1/2 bunch spearmint, finely chopped

Preparation:

  1. Rinse bulgur in a strainer, drain, and place in a small bowl. Add olive oil, lemon juice, salt, and pepper and let stand to marinate about 15 minutes. In the meantime, chop tomatoes, parsley, onions, and mint and place in salad bowl. Add the marinated bulgur and mix well. If it is too dry, add a little more olive oil or lemon.

Nutrition: (per serving)

Calories 142; Fat 10g, Saturated Fat 1g, Polyunsaturated 1g, Monounsaturated Fat 7g; Cholesterol 0mg; Sodium 217mg; Potassium 560mg; Carbohydrate 14g; Protein 3g; Fiber 4g; Vitamin A 64%; Vitamin C 88%; Calcium 6%; Thiamin 7%; Vitamin B-6 9%, Phosphorus 7%, Magnesium 10%; Zinc 5%; Iron 13%; Vitamin E 12%; Riboflavin 4%; Food Folate 17%, Total Folate 17%; Manganese 22%; Copper 8%



Turkey Meatballs & Red Sauce

Submitted by Joshua Boyd

Ingredients for Red Sauce: Prepare and make this first.

  • 1 large can of Whole Italian Peeled tomatoes.
  • 1 8 oz can of tomato sauce. Any kind will work. Sauce not paste.
  • 1 large Sweet onion. Vidalia, Maui or Yellow
  • 6 Pedals of Garlic from
  • 6 Large Leaves of Basil
  • Italian Seasoning
  • Cracked Black Pepper

Preparation:

  1. Pour entire can of tomatoes in a large bowl. Juice and all. Squeeze the tomatoes by hand until completely squished. DO NOT use food processor to do this.
  2. Finely Chop the Garlic, Onion and Basil. Get 1.5 tablespoons of Olive Oil hot and add the Garlic, Onion and Basil. Get light brown and tender.
  3. Add 1 full tablespoon of Italian Seasoning and 1 full tablespoon of cracked black pepper. Now add the tomato mixture and tomato sauce and reduce heat to low and let simmer stirring occasionally.

Ingredients for Turkey Meatballs:

  • 2 lbs of Ground Turkey 97% lean
  • 1 Large Sweet Onion. Vidalia, Maui or Yellow
  • 1 Large Apple of your choice. Preferably Fuji or Granny Smith
  • 1 Cup of Raw Cashews or Walnuts
  • 5-8 Fresh Sage Leaves Chopped

Preparation:

  1. Preheat oven to 350 Degrees. For the Meatball mixture finely chop 1 large onion, 1 large Apple, and Cashews or Walnuts (You can put the cashews or walnuts in a large plastic baggie and smash with a rolling pin) and sage. Saute in 1.5 Tablespoons of Olive Oil until tender or light brown.
  2. Mix the turkey meat and mixture thoroughly and roll into small 2 inch meatballs. Place in large pan with 8 oz of water on the bottom of pan to avoid meatballs sticking to pan. Bake for 8-10 minutes. They will not be cooked all the way. They will finish cooking in Red Sauce.
  3. When meatballs are done in the oven put the meatballs into red sauce and let simmer in the sauce for the next 15 minutes.


Turkey Meatballs in Tomato Sauce

Submitted by Joshua Boyd via Facebook

Ingredients:

  • 1 onion, fine chopped
  • 1 apple, fine chopped
  • 4 garlic petals, fine chopped
  • 5 sage leaves, fine chopped
  • 2 lbs of ground lean turkey
  • 1 cup of raw cashews, crushed
  • 1 can peeled tomatoes (San Marzano)

Preparation: Meatballs

  1. Combine ground lean turkey, apple and cashews and mix thoroughly.
  2. Form meatballs and place in an 8x10 or 8x12 pan.
  3. Preheat oven to 350 and bake for 8-10 minutes.

Preparation: Tomato Sauce

  1. Pour can of tomatoes into a big bowl.
  2. Crush the tomatoes with your hands until you have a good mixture.
  3. Saute onion, garlic tbsp. of olive oil.
  4. Take about 5 basil leaves and chop them up and add to garlic/onion mixture. Add fresh cracked pepper.
  5. When tender add the tomatoes to the mix and bring to a small simmer. Add meatballs and let simmer for 10 minutes.

Serve with brown rice, quinoa or vegetable side dish.



Turkey Wrap - Mexican Style

Submitted by Lynn Parker Fields via Facebook

(Dairy-free)

Ingredients:

  • 1 tbsp olive oil
  • ½ small red onion
  • 1/3 red bell pepper
  • ½ poblano pepper
  • Ezekiel wrap
  • Guacamole
  • ½ cup ground turkey
  • Cumin
  • Coriander
  • Veggies mixture
  • Pico de Gallo
  • Fresh Cilantro, chopped

Preparation:

  1. First put olive oil into a hot pan and quickly add the small red onion, red bell pepper, the poblano pepper. Let that cook for a minute while stirring. Then heat Ezekiel wrap for a few seconds and spread homemade guacamole on it. Next add the browned ground turkey that has been seasoned with cumin and coriander. Then top it off with your veggies mixture and add pico de gallo and fresh chopped cilantro.