Inspiring Blueberry Muffins

Healthy muffins that are bursting with healthy blueberries and bananas. These tasty muffins get extra flavor from the warm spices.

Makes 10 | Prep time 15 minutes | Cooking time 25 minutes

 

Ingredients

• Olive oil cooking spray
• 1 cup oat flour
• 1 cup old-fashioned oats
• 1 teaspoon ground cinnamon
• ½ teaspoon ground cardamom
• 1 cup unsweetened applesauce
• ⅓ cup date honey
• 2 medium ripe bananas, peeled and mashed
• 1 teaspoon vanilla extract
• 1⅓ cups fresh blueberries

Directions

1. Preheat the oven to 350°F.
2. Lightly grease 10 cups of a regular muffin tin with cooking spray.
3. In a large mixing bowl, mix the oat flour, oats, and spices.
4. In a second bowl, beat the applesauce, honey, and bananas until well combined.
5. Add the flour mixture and mix until just combined.
6. Gently fold in the blueberries.
7. Transfer the mixture into the prepared muffin cups.
8. Bake for 20–25 minutes or until a toothpick inserted in the center comes out clean.
9. Remove from oven and place on a wire rack to cool for about 10 minutes.
10. Carefully invert the muffins onto the wire rack to cool completely before serving.

Nutrition (per serving)

Calories 145, fat 2.7 g, carbs 32.3 g, sugar 18 g, protein 3.1 g, sodium 3 mg

 

 

Perfect Winter Beans and Barley Soup

One of the best comforting and crave-able soups for the whole family, a pot of this will be a welcome dinner on any weeknight.

Serves 6 | Prep time 15 minutes | Cooking time 35 minutes

Ingredients

• 2 tablespoons olive oil
• 6 ounces fresh white mushrooms, chopped
• 4 medium carrots, peeled and chopped
• 2 celery stalks, chopped
• 1 medium onion, chopped
• 2 tablespoons tomato paste
• 1 tablespoon balsamic vinegar
• 2 cloves garlic, minced
• 1 teaspoon dried parsley
• 1 teaspoon dried rosemary
• 1 teaspoon dried thyme
• 1 (15-ounce) can low-sodium cannellini beans, rinsed and drained
• 1 cup quick-cooking barley
• 3½ cups vegetable broth
• 3 cups fresh kale, tough ribs removed and chopped
• Sea salt and pepper as required

Directions

1. Heat the olive oil in a large soup pan over medium heat and cook the mushrooms, carrot, celery, and onion for about 10 minutes, stirring occasionally.
2. Stir in the tomato paste, vinegar, garlic, and dried herbs and saute for 1–2 minutes.
3. Stir in the beans, barley, and broth and bring to a gentle simmer.
4. Cover the pan and simmer for 10–12 minutes.
5. Stir in the kale and simmer for 5–6 minutes.
6. Stir in the sea salt and pepper. Remove from heat.
7. Serve hot.

Nutrition (per serving)

Calories 235, fat 6.3 g, carbs 36.2 g, sugar 5.9 g, protein 11.1 g, sodium 712 mg

 

 

Indulgent Lentil Curry

A powerhouse vegetarian meal to satisfy your tummy, this hearty dish features lentils, tomatoes, spices, and coconut milk.

Serves 6 | Prep time 15 minutes | Cooking time 1 hour

Ingredients

• 1 tablespoon coconut oil
• 1 tablespoon cumin seeds
• 1 tablespoon coriander seeds
• 10–12 cloves garlic, chopped
• 2 tablespoons fresh ginger, chopped
• 1 (28-ounce) can low-sodium crushed tomatoes
• 1 tablespoon ground turmeric
• 1 teaspoon cayenne powder
• Sea salt as required
• 1 cup dried red lentils, rinsed
• 3 cups water
• 1 (15-ounce) can coconut milk
• 1 cup fresh cilantro, chopped

Directions

1. Melt the coconut oil in a large saucepan over medium-high heat and saute the cumin and coriander seeds for about 45 seconds.
2. Add the garlic and ginger and saute for about 2 minutes.
3. Add the tomatoes, turmeric, cayenne powder, and salt and cook for about 5 minutes, stirring frequently.
4. Add the lentils and water and bring to a boil.
5. Adjust the heat to low, cover, and simmer for 35–40 minutes, stirring occasionally.
6. Stir in the coconut milk and cook for 3–5 minutes.
7. Serve hot garnished with cilantro.

Nutrition (per serving)

Calories 342, fat 20.3 g, carbs 32.7 g, sugar 6.7 g, protein 11.9 g, sodium 55 mg

 

Crowd Pleaser Salad

A wonderful bowl of fresh strawberries and fresh spinach with a nice citrusy dressing.

 

Serves 4 | Prep time 15 minutes

Ingredients

Dressing

• 2 tablespoons olive oil
• 2 tablespoons orange juice
• 1 tablespoon lemon juice
• ½ tablespoon red onion, minced
• ¼ teaspoon poppy seeds
• ¼ teaspoon orange zest
• Sea salt as required

Salad

• 2 cups fresh strawberries, hulled and sliced
• 8 cups fresh baby spinach
• ¼ cup almonds, sliced

Directions

1. Add all of the dressing ingredients to a small jar. Seal and shake to mix well.
2. Place the strawberry slices, spinach, and almond in a large salad bowl.
3. Pour the dressing over the salad and toss to coat well.
4. Serve immediately.

Nutrition (per serving)

Calories 137, fat 10.5 g, carbs 10.1 g, sugar 4.8 g, Protein 3.6 g, sodium 88 mg

  

 

Power-Packed Energy Bites

An easy to assemble nutty and fruity treat, this snack combines the subtle sweetness of dates, the freshness of oranges, and the tartness of cranberries.

Serves 10 | Prep time 15 minutes

Ingredients

• ½ cup raw pistachios, divided
• ¾ cup raw almonds
• Pinch of salt
• 6 Medjool dates, pitted and chopped
• 1 teaspoon fresh orange zest, grated
• 1–2 teaspoons fresh orange juice
• ⅓ cup dried cranberries

Directions

1. Line a large cookie sheet with parchment paper.
2. Add ¼ cup of the pistachios to a food processor and pulse until finely ground.
3. Transfer the ground pistachios to a shallow dish.
4. To the food processor, add the remaining pistachios, almonds, and salt and pulse until finely chopped.
5. Add the dates, orange zest, and juice and pulse until smooth.
6. Add the cranberries and pulse until cranberries are chopped finely.
7. Make 20 equal-sized balls from the mixture.
8. Roll the balls in the reserved ground pistachios.
9. Arrange the balls on the prepared baking sheet in a single layer.
10. Refrigerate to set for about 1 hour.

Nutrition (per serving)

Calories 100, fat 5 g, carbs 13.4 g, sugar 9.8 g, protein 2.6 g, sodium 32 mg

 

All the recipes are from Janet Cook’s book The Daniel Fast Cookbook. To learn more, click on the cover or here.

 

To download or print these recipes, please click here.