frequently asked questions
CAN I HAVE WHOLE GRAIN PRODUCTS?
Yes, whole grains are allowed, as long as the other ingredients are Daniel Fast friendly. The modern-day Daniel Fast is based on Daniel’s fasting experiences, which involved denying himself certain foods while he sought the Lord in prayer. Scripture gives us some insight (such as in Dan. 10:3) into what he ate and didn’t eat; however, we don’t know all the specifics.
CAN I HAVE BREAD? WHAT ABOUT EZEKIEL BREAD?
Whole wheat and whole grain breads, but the bread must be made without yeast or sugar. In other words, any bread needs to be unleavened, otherwise known as flatbread. Ezekiel bread is not allowed because it contains yeast.
IS FISH ALLOWED ON THE FAST?
No. Animal products aren’t part of the Daniel Fast, including seafood. However, some people may choose to modify the guidelines for medical or nutritional reasons. Whether or not to include fish is a matter between you and the Lord.
WHAT ABOUT VEGAN (PLANT-BASED) PRODUCTS, SUCH AS VEGGIE BURGERS, CHEESE, AND MAYONNAISE?
It all depends upon how strictly you plan to follow the Daniel Fast. Some store-bought vegan products are better quality (and more nutritious) than others. Yes, you can have them, but I encourage you to find ones with the least amount of ingredients.
CAN I HAVE VINEGAR? WHAT ABOUT APPLE CIDER VINEGAR AND BALSAMIC VINEGAR?
The process of creating vinegar involves fermentation, and the oxidation of ethanol produces an alcohol-containing liquid. However, one particular vinegar, apple cider vinegar, has many nutritional benefits, so some people may choose to include it on their fast. The idea of the fast is to deny yourself as an act of worship to the Lord. We don’t want to be so legalistic about every single thing that we put into our mouths that we miss the whole point of the Daniel Fast, so I would encourage you to seek the Lord for direction. (Note: Fresh lemon juice is a good substitute for vinegar.) Since balsamic vinegar isn’t produced with alcohol like regular vinegar, only grapes, it can be used on the Daniel Fast.
WHAT ABOUT HONEY OR AGAVE NECTAR?
No added sugars are allowed on the Daniel Fast, including agave nectar, honey, brown rice syrup, molasses, maple syrup, raw sugar, table sugar, and artificial sweeteners.
CAN I HAVE STEVIA OR MONKFRUIT?
Some people will use stevia on the fast since it’s plant-based. Monk fruit is a similar type of situation. The decision of whether or not to use natural sweeteners (plant or fruit-based) is a matter of personal conviction.
CAN SOY SAUCE BE USED ON THE FAST?
Some people choose not to use soy sauce because of the fermentation process that’s involved (involves alcohol, which isn’t allowed on the fast). Others don’t have a problem with using it. A good substitute for soy sauce is Bragg’s Liquid Aminos or Coconut Aminos.
MANY CANNED ITEMS CONTAIN ASCORBIC ACID OR CITRIC ACID. CAN I HAVE THESE PRODUCTS?
On the Daniel Fast you should avoid additives, chemicals, and preservatives as much as possible. However, there are some ingredients in canned foods that are considered “natural” preservatives. Examples are salt, lemon juice, and ascorbic acid, which is a form of vitamin C. So, yes, foods with ascorbic and/or citric acid are allowed. However, keep in mind that fresh is always best. Frozen foods are next highest in nutrients, and then canned.
ARE SALT AND PEPPER ALLOWED? WHAT ABOUT HERBS AND SPICES?
Yes, you can use salt and pepper to flavor your food. Also, herbs and spices are allowed. However, you need to make sure any store-bought seasonings are Daniel Fast friendly. Read the ingredients list on the label to be sure. Watch out especially for added sugar.
CAN I HAVE CHOCOLATE, COCOA POWDER, OR CACAO?
Unfortunately, no. All caffeinated products are restricted, including chocolate, unsweetened cocoa power, and cacao. As someone who appreciates quality dark chocolate, I wish it was part of the Daniel Fast! Some people use carob powder as a substitute for unsweetened cocoa. It has a chocolate-like flavor but without the caffeine.
IS POPCORN ALLOWED?
Yes, as long as it’s air or oil popped. No butter or cheese!
CAN I HAVE JUICE?
The recommended beverage on the Daniel Fast is water. You should drink it most of the time. Fruit juices (100%, unsweetened – read ingredients to make sure) CAN be used on the Daniel Fast, such to flavor recipes and occasionally as a drink. But I don’t recommend drinking a lot of fruit juice (unless you’re doing a juice fast and are using freshly extracted juice from a juicer).
WHAT ABOUT SPARKLING WATER?
Yes, you can have regular (unsweetened) sparkling water, such as San Pellegrino or Perrier, on the fast.
I’M WORRIED ABOUT NOT GETTING ENOUGH IRON ON THE FAST SINCE WE CAN’T HAVE MEAT. WHAT ARE VEGAN SOURCES OF IRON-RICH FOODS?
Dried beans and dark green leafy vegetables are especially good sources of iron, even better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron.
CAN I HAVE GRITS?
Grits are usually refined. They’ve have had the hull and germ removed, which means the grits have been stripped of most nutrients. However, stone-ground grits are allowed.
CAN I HAVE COFFEE? IS DECAF ALLOWED?
Caffeinated products aren’t part of the Daniel Fast. Even decaf coffee usually contains small amounts of caffeine. That being said, some people may choose to include decaf on their fast. It’s really a personal decision and a matter between you and the Lord.
WHAT ABOUT HERBAL AND FRUIT TEA? DECAF AND GREEN?
The main beverage on the Daniel Fast is water, so whether or not to include herbal or fruit tea is a personal decision. Caffeinated products aren’t a part of the Daniel Fast, and, even though decaf tea sounds like it doesn’t contain caffeine, it does. So, no, it isn’t fast friendly. Green tea is also not allowed because of its caffeine content.
I HAVE DIABETES. IS IT SAFE FOR ME TO DO THE DANIEL FAST?
The Daniel Fast is an extremely healthy way of eating, and many people with diabetes have done the fast with success. However, you’re free to modify the fast if you need to do so according to the specific needs of your body. I would recommend staying away from foods that are problematic and tend to spike your blood sugar levels. If you have concerns about specific foods, consult a nutritionist or doctor.
While the Daniel Fast does contain a good amount of carbohydrates, many foods also supply protein. You don’t have to follow the food guidelines exactly to get the physical and spiritual benefits of the fast. The most important thing is that you’re committing the time to pray, so God will honor whatever sacrifices you can make.
WILL I EXPERIENCE ANY SIDE EFFECTS?
Some people do experience side effects, such as bloating, headaches, fatigue, and muscle soreness as your body adjusts to the changes in your eating habits. Typically, these unpleasant symptoms will subside after the first few days. By the second week, many people feel a surge of energy once they’ve settled into the fast. Note: Drinking water can help flush out your system and bring relief more quickly.
daniel’s fast food list
On the Daniel Fast, you eat plant-based meals that are nutritious and delicious, while setting aside other foods as an act of worship and sacrifice to the Lord. The following list explains the categories of foods to eat and foods to avoid on the Daniel Fast. However, keep in mind that not every item may be listed here.
FOODS TO EAT
Whole grains: Amaranth, barley, brown rice, buckwheat, bulgur, freekeh, millet, oats, purple rice, quinoa, rye, sorghum, spelt, teff, whole grain pasta, whole wheat, and wild rice.
Beans and legumes: Black beans, black-eyed peas, cannellini beans, garbanzo beans (chickpeas), great northern beans, kidney beans, lentils, peanuts, pinto beans, and split peas.
Nuts and seeds: Almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, nut butters, peanuts (actually legumes but people think of them as nuts), pecans, pepitas (pumpkin seeds), pine nuts, pistachios, poppy seeds, walnuts, sesame seeds, soy nuts, sunflower seeds.
Vegetables: All vegetables are allowed (fresh, frozen, dried, juiced, and canned).
Fruit: All fruit is allowed (fresh, frozen, dried, juiced, and canned). However, any dried fruit shouldn't contain added sugar (check ingredients to be sure).
Oils: Oils (such as coconut, olive, and sesame, for example) are allowed but should be used minimally. For example, you can sauté foods in olive oil but avoid deep-frying them.
Other: Unleavened bread (whole grain bread made without yeast, sugars, or preservatives. All herbs, spices, and seasonings are allowed, including salt and pepper.
Beverages: Water should be the main beverage on your Daniel Fast. Distilled, filtered, sparkling, spring, and mineral water are allowed as well. However, you may have 100% fruit juice on occasion (just don't overdo it).
FOODS TO AVOID
Animal products: Meat (bacon, beef, bison, chicken, lamb, pork, and turkey), dairy, (butter, cheese, cream, milk, and yogurt), fish/seafood, eggs.
Added sugar: Agave nectar, artificial sweeteners, brown rice syrup, brown sugar, cane juice, corn syrup, honey, malt syrup, molasses, and raw sugar.
Yeast: Yeast (and, therefore, leavened bread) isn't part of the Daniel Fast.
Refined grains: White flour and white rice. Only whole grains are allowed on the Daniel Fast. A whole grain product contains the entire grain kernel ― the bran, germ, and endosperm.
Processed food: Foods that contain artificial flavorings, chemicals, food additives, and preservatives.
Deep-fried food: Examples are corn chips, French fries, and potato chips. (Baked chips are acceptable if they don't contain restricted ingredients. Check the label for "baked" to be sure.)
Solid fats: Butter, lard, margarine, and shortening.
Chocolate: Milk chocolate, semi-sweet chocolate, dark chocolate, chocolate syrup, and cacao.
Caffeinated and alcoholic beverages: Alcohol, coffee, caffeinated tea, and energy drinks.
example grocery list
ALL VEGETABLES
Beets
Bell Peppers
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard Greens
Garlic
Ginger
Green Beans
Kale
Mushrooms
Onions
Parsnips
Peas
Potatoes
Pumpkins
Spinach
Sweet Potatoes
Swiss Chard
Turnips
Squash
OTHER
Herbs
Seasonings
Spices
Soy Sauce
WHOLE GRAINS
Amaranth
Barley
Brown Rice
Couscous
Oats
Quinoa
Millet
ALL FRUIT
Apples
Bananas
Cranberries
Grapes
Kiwi
Lemons
Limes
Mangoes
Oranges
Pears
Pineapples
Raspberries
Strawberries
ALL LEGUMES
Black beans
Black eyed peas,
Cannellini beans
Garbanzo beans
Great northern beans
Kidney beans
Lentils Lima beans
Pinto beans
Split peas
ALL OILS
Avocado
Canola
Coconut
Grapeseed
Olive
Peanut
Sesame
Walnut
BEVERAGES
Black Coffee
Distilled Water
Filtered Water
Spring Water
Unsweetened Tea
Unsweetened Plant Milks: Almond Milk, Coconut Milk, Hemp Milk, Rice Milk, Soy Milk
example recipes
EASY PAN SHEET DINNER
This easy sheet pan dinner is filled with healthy vegetables and fresh flavor! Throw it all in the oven while you cook rice or quinoa. Dinnertime win!
Ingredients (Four Servings)
1 crown broccoli (1/2 pound)
1 medium red onion
1 1/2 pounds sweet potatoes (about 2 medium large)
1 pound red potatoes (about 2 medium)
1 red pepper
1 15-ounce can chickpeas (or 1 1/2 cups cooked)
4 tablespoons olive oil
2 teaspoons garlic powder
2 teaspoons Old Bay seasoning*
1 tablespoon Italian seasoning
1 teaspoon kosher salt
1 lemon
Rice or quinoa (or another whole grain or seasoned lentils), to serve (optional)
Dollop of sour cream, Greek yogurt, Vegan Sour Cream, Cashew Cream, or hummus, to serve
Instructions
Adjust the oven racks for roasting 2 trays. Preheat the oven to 450° F
Chop the broccoli. Cut the onion into thick slices. Dice the potatoes and red pepper.
Place all the vegetables in a large bowl. Drain and rinse the chickpeas, then add them to the bowl. Mix in the olive oil, garlic powder, Old Bay, Italian seasoning, and kosher salt until everything is evenly coated.
Line two baking sheets with parchment paper (we prefer this to silicone baking mats because it results in crispier veggies). Spread the vegetables evenly onto each sheet.
Place into the oven and bake for 20 minutes (do not stir!). Remove the pans from the oven, rotate them, and roast another 10 minutes (for 30 minutes total) until tender and lightly browned on one side.
Cut the lemon into wedges, and spritz the veggies with fresh lemon juice to taste. (Required: this step adds just the right zing! Or you can serve with lemon wedges.)
Transfer to a serving bowl or dish and serve immediately with rice or quinoa. Dollop with cashew cream or hummus.
Strawberry Spinach Salad
INGREDIENTS (Four Servings)
8 cups torn fresh spinach, loosely packed
2 cup chopped strawberries
4 teaspoons sunflower seed kernels
1 teaspoon sesame seeds
1/2 teaspoon poppy seeds
Apple-Cinnamon Salad Dressing (mix beforehand)
1/4 cup extra-virgin olive oil
1/4 cup unsweetened apple juice
1 tablespoon fresh lemon juice
1 tablespoon diced red onion
1/4 teaspoon cinnamon
INSTRUCTIONS
For each serving, place 2 cups spinach and 1/2 cup strawberries on each salad plate. Sprinkle 1 teaspoon sunflower seeds, 1/4 teaspoon sesame seeds, and 1/8 teaspoon poppy seeds on top. Drizzle Apple-Cinnamon Salad Dressing over all, and serve.
Yield: 4 servings (serving size: about 1 1/2 cups)
VEGETARIAN QUINOA CHILI
INGREDIENTS (SIX SERVINGS)
1 tablespoon extra virgin olive oil
1 large onion diced
4 cloves garlic minced
2 14.5 oz cans fire roasted diced tomatoes
2 cups crushed tomatoes
1 cup cooked quinoa
1 cup water
1 7 oz can diced green chiles
2 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon unsweetened cocoa powder
2 teaspoons paprika
a couple dashes of hot sauce
salt and pepper
1 15 ounce can red kidney beans, drained and rinsed
1 15 ounce can light red kidney beans, drained and rinsed
1 15 ounce can black beans, drained and rinsed
1 cup frozen corn thawed
green onions and avocado for serving, if desired
INSTRUCTIONS
Heat olive oil in a large pot. Add in onion and saute until tender, 3-4 minutes. Add in garlic and cook for an additional minute.
Add in diced tomatoes, crushed tomatoes, cooked quinoa, water, green chiles, chili powder, cumin, cocoa, paprika and hot sauce. Season with salt and pepper to taste. Cover pot and simmer for 30 minutes.
Add in all of the beans and corn. Cook for a couple of minutes until heated through.
Serve immediately with green onions and avocado, if desired!
Cauliflower, Chickpea & Coconut Curry
Ingredients (4 servings)
2 tbsp coconut oil
1 large onion diced
3 cloves garlic chopped
1- inch ginger peeled and minced
1 tsp each of ground cumin ground turmeric, and garam masala
1 can of chickpeas drained and rinsed (or 1.5 cups cooked chickpeas)
1 can diced tomatoes
1 can of either full fat my preference or “lite” coconut milk
1/2 large head cauliflower broken into florets
Sea salt to taste
1/4 cup chopped cilantro
Instructions
Heat the coconut oil in a medium pot.
Saute the onion, garlic, and ginger and cook until softened, 2-3 minutes.
Add all of the the spices stirring for about 1 minute.
Add the chickpeas, tomatoes, coconut milk, and cauliflower.
Bring the temperature up so that the stew comes to a quick boil, then reduce heat to a simmer and cook for 25 minutes.
Be careful when cooking as it can easily scorch, so stir regularly.
Salt to taste.
Serve over whole grain rice with a topping of fresh cilantro.
Red Beans and Rice
Ingredients (4 servings)
1 tablespoon olive oil
1 (15 ounce) can kidney beans
1 ½ cups tomato sauce
4 ½ cups water, divided
½ teaspoon dried oregano
½ teaspoon dried basil
1 pinch dried thyme
salt and pepper to taste
5 teaspoons adobo seasoning, divided
2 cups uncooked brown rice
Instructions
In a large saucepan combine olive oil, kidney beans, tomato sauce, 1/2 cup water, oregano, basil, thyme, salt, pepper and 2 teaspoons adobo. Simmer on low heat.
Meanwhile, bring 4 cups water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes, or until rice is cooked and all liquid is absorbed. Stir in remaining 3 teaspoons adobo. Serve beans over the rice.