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Daniel Fast Meal Plan (Gluten-free)

There are lots of different types of fasting one can do for various spiritual and health reasons. A Daniel fast early in the spring season can bring a time of re-set and re-focus on both counts. Below, you’ll find a Daniel Fast meal plan to help you along.

Daniel Fast Meal Plan (Gluten-free) | The Family That Heals Together

What is the 21 day Daniel fast?

While I believe strongly that a well-rounded diet with nourishing animal foods is best long-term, a temporary diet like the Daniel Fast can provide detoxifying and healing benefits.

The Daniel Fast is a 21 day plan based on scripture found in the book of Daniel. In Daniel 1:12, we see “Please test your servants for ten days, and let them give us vegetables to eat and water to drink.” In Daniel 10:3(a), we read “I ate no tasty food, no meat or wine entered my mouth…”

So what foods does a 21 day Daniel Fast actually include?

What food can you eat on the Daniel Fast?

There are varying versions of the Daniel Fast, as well as something totally different called The Daniel Plan (which may be a good place to start on a healthier living journey, but is not what we’re talking about here).

We will be sticking with the vegan version, so this Daniel Fast meal plan will abstain from animal-based foods like meat, eggs, and dairy. What you can eat includes an abundance of vegetables and fruit. You may also eat whole grains if you tolerate them, as well as nuts and legumes. (This meal plan will include some gluten-free grains.)

Daniel Fast oils can include those that are plant-based. Some sites say to avoid any solid fats, but I’m ok with using coconut and palm oils, as well as any good plant-based fat, such as olive and avocado oils. One should not use too many seed- or nut-based oils due to their high omega 6 content, which can be inflammatory.

Think of the Daniel Fast as kind of a vegan Whole30. Like the Whole30, on the Daniel Fast, you will avoid dairy, meat, eggs, and sweeteners. However, you may include whole grains. The Daniel Fast meal plan below will include some gluten-free grains and some recipes include dates or date paste.

Daniel Fast FAQ:

Easy Quinoa Salad for Detox (Gluten-Free & Vegan)

The air is warming up, which means I’m craving all the fresh things like salad. This easy quinoa salad is quick, nutritious, and gluten-free & vegan to boot.

Easy Quinoa Salad | The Family That Heals Together

Early in my healthy eating days, I was introduced to a small, seed-like psuedo-grain. Quinoa (I mistakenly pronounced it ken-oh-uh, if you’re wondering) boasted a high-protein content (a plus for my vegan days), and was easy on my digestion, needing little to no soaking. Since switching over to a primarily paleo-style diet, quinoa stopped getting much play in my kitchen, which is a shame because it’s so versatile.

Cue the Bubba voice, “Quinoa breakfast porridge, quinoa stir-fry, quinoa salad…” You see where I’m going with this; quinoa can flex some muscle when needed.

Best quinoa salad? I think so.

Since doing some gut healing and experimenting with different foods, I’ve found that quinoa seems to be a safe starch for me. If it doesn’t work for you, that’s ok, there are tons of grain-free recipes here, including my favorite chopped salad. If you CAN eat quinoa, congrats! this easy quinoa salad is for you- and pssst… it’s the best quinoa salad ever!

Not only is this salad super fresh and yummy, it has some distinct health benefits, which is why I’ve dubbed it a Quinoa Detox Salad. Let’s look at the ingredients to see just how hard they’ll work for you and your lovely bod.

Easy Quinoa Salad | The Family That Heals Together

Easy quinoa salad: the players

Quinoa salad contains quinoa (which, by the way, is actually pronounced keen-wah, in case you’ve been living under a rock. Don’t want you to make the same faux pas I did when I first heard about it!). Duh. Here’s why that’s such a great thing. Quinoa:

  • is a complete protein, which is rare for plant-based foods. This means it has the complete profile of all 20 amino acids, including the 10 essential acids our body doesn’t produce on its own.
  • is actually more of a seed than a grain, based on its botanical makeup, which means it may actually be a suitable source of good carbs for those who stick with a mostly grain-free diet.
  • is a good source of minerals like manganese, magnesium, and phosphorus.
  • contains coveted b vitamins.
  • is a good source of fiber.

In addition, this easy quinoa salad is chock full of veggies and greens, some of which are detox powerhouses.

Another reason this is the best quinoa salad- it helps with detox:

Cilantro- known to help chelate heavy metals, cilantro should grace our tables daily! I like to add it to fresh-pressed juice, salads, guacamole, and anything else I can match the flavor profile to (I’m not one of those poor people who think it tastes like soap, thankfully!).

Lime juice- lime juice is a diuretic that helps to flush toxins from the body. It’s also rich in vitamin C and antioxidants, which help rid the body of free-radicals.

Garlic- a powerful antimicrobial, antiviral and antifungal, garlic can help with everything from the common cold to parasites. It contains a special compound called allicin which can also help relieve symptoms of allergies.

Plus- the nourishing ingredients:

Avocado- I don’t have to tell you how nourishing this good-for-you fatty fruit is. Avocados are also loaded with fiber and more potassium than bananas.

Olive oil- rich in monounsaturated fatty acids, olive oil is best used cold. Look for high-quality, organic, extra virgin olive oil bottled in dark glass.

Cucumber- a good source of b vitamins and fiber, cucumbers are also hydrating because they have a high water content.

This salad is well-balanced enough to be a full meal of its own, or works great as a side dish next to a steak. To speed things along and take the guesswork out of perfectly cooked quinoa, I cook it on the rice setting in my Instant Pot.

Easy Quinoa Salad | The Family That Heals Together

Let’s get on to the recipe for my favorite, super easy quinoa salad, since I clearly don’t need to convince you any more to try it!

Easy Quinoa Salad | The Family That Heals Together
Print Recipe

Easy Quinoa Salad

Prep Time15 minutes
Total Time45 minutes
Servings: 2 Servings
Author: Jaclyn

Ingredients

  • 1/2 cup quinoa soaked or sprouted for optimal digestion* (get sprouted quinoa here.)
  • 1 avocado
  • 1 cucumber
  • 1/3 cup loosely packed roughly chopped fresh cilantro
  • 2 cloves garlic pressed
  • 2 tbsp extra virgin olive oil
  • 1 tbsp freshly squeezed lime juice
  • 1/2 tsp finely ground Himalayan Celtic, or Real Salt

Instructions

  • Cook the quinoa according to package instructions (note: I prefer to use the rice setting on my Instant Pot for perfect, easy quinoa every time. Use 1 cup water for 1/2 cup quinoa.), then move to refrigerator for 30 min- hour to cool. In a pinch, you can pop it in the freezer for a shorter period of time to cool more quickly, or make ahead and store in refrigerator to keep at the ready.
  • Meanwhile, peel and chop the avocado and cucumber into 1/2" cubes and set aside.
  • Combine fresh lime juice, olive oil, salt, and pressed garlic in a small bowl and stir well.
  • Add veggies, cilantro, and oil mixture to the quinoa and stir carefully to combine well. Serve cold and fresh. Keeps covered in fridge for a day or two, but the avocados will brown.

Notes

*some believe that eating grains, nuts, and seeds that have been "activated" through soaking or sprouting makes them more digestible and their nutrients more bioavailable. This is the idea behind sourdough bread. You can soak your quinoa with about a cup of water and a tsp of salt or apple cider vinegar for 2-4 hours before rinsing and cooking, or just purchase pre-sprouted quinoa for better digestibility. I personally like this sprouted quinoa best.

GAPS Intro Series: How to make Sauerkraut in a Crock {that tastes WAY better than store-bought!}

Sauerkraut is one of the most important aspects of the GAPS diet! Here, I'll show you how to make the healthiest, best-tasting sauerkraut you can eat!

Sauerkraut is an integral part of the GAPS intro diet– there’s no way around it. From the early stages of drinking a small amount of sauerkraut juice with each meal, to later on in intro and beyond, when you can eat as much sauerkraut as you can tolerate, it is a staple food that one you should learn to like. Homemade sauerkraut tastes so much better than store-bought, is healthier and fresher, and will save you lots of money! It is worth investing in some kitchen tools and learning to make this traditional food!

Sauerkraut:

  • is full of probiotics created through the process of lactofermentation
  • is a good source of enzymes, which aid in digestion
  • is yet another way to get in some green veggies
  • contains choline, which promotes healthy nervous system function

Funny enough, ever since I started making this delicious traditional food, my boys will not touch store-bought sauerkraut. They taste weak, bland, or (some of them) even downright foul! But, my boys happily devour my homemade garlic dill sauerkraut straight outta the jar, spoonful by heaping spoonful! In fact, I can’t keep up with their consumption, so I did buy some high-quality, raw sauerkraut from the store. It was a no-go. Even I can barely stand the taste. It just goes to show that if you’ve tried sauerkraut and haven’t enjoyed it, try this recipe and it will change your mind!

I have found unequivocally that I prefer to use a fermenting crock over any other method of fermenting vegetables.  A crock allows air to escape as the fermentation process creates gases that need expelling, but does not allow air into the crock, which will cause spoilage of the vegetables. With a one-time investment in a beautiful crock, you will be able to make sauerkraut for years to come- and even pass on your crock to generations to come as a family heirloom. I love the idea of teaching my kids to make this super food and someday passing my crocks on to them! Look for a crock like this one.

If you don’t have a crock, you can still make sauerkraut! While I’ve found that a crock is my favorite way to make it, you can start out with a basic canning jar. Make sure the lid is sealed tight and place in the refrigerator after about 3 days. Because a canning jar has no way of letting the gasses created by fermentation escape, you cannot let it ferment for very long or you will risk the jar exploding. Adjust your ingredient measurements to the size of jar/s you have available. You will know the kraut needs to go in the fridge when the lid begins bulging a bit- but do not let it go too long!

Another option is to use a special lid created to be used on canning jars, which lets the air out without letting any air into the ferment. This is an example of what to look for.

Sauerkraut is one of the most important aspects of the GAPS diet! Here, I'll show you how to make the healthiest, best-tasting sauerkraut you can eat!Sauerkraut is one of the most important aspects of the GAPS diet! Here, I'll show you how to make the healthiest, best-tasting sauerkraut you can eat!

Bonus- this kraut is chalk full of garlic, which is a potent anti microbial, so it helps to kill off some of the nasties you’re already tackling by doing GAPS!

Sauerkraut is one of the most important aspects of the GAPS diet! Here, I'll show you how to make the healthiest, best-tasting sauerkraut you can eat!

 

Sauerkraut is one of the most important aspects of the GAPS diet! Here, I'll show you how to make the healthiest, best-tasting sauerkraut you can eat!
Print Recipe

Garlic Dill Sauerkraut

So much better than store-bought, this sauerkraut is tasty and super nourishing!
Prep Time30 minutes
Total Time30 minutes
Servings: 1 gallon
Author: Jaclyn

Ingredients

  • 3 heads - Cabbage - organic is best
  • 1 bulb - Garlic - about 6 cloves
  • 1/4 cup - Real Salt - approximate measurement
  • 1/4 cup - Dried Dill - approximate measurement

Instructions

  • Begin by peeling off any discolored cabbage leaves and discarding. Cut away any additional blemishes
  • Chop the cabbage into large pieces and remove the core.
  • Using a very sharp knife, begin slicing the cabbage into the thinnest slices you can manage.
  • After you have about 1/4 head of cabbage sliced, put it into the crock and top with a smashed/pressed clove of garlic and 1 tsp ea real salt and dill.
  • Using a kraut pounder, a blender tamper tool, or your fist, smash the sliced cabbage in the crock until it's wilted and juicy.
  • Repeat previous steps until all three heads of cabbage have been sliced and pounded and the crock is full, layering each batch of sliced cabbage, garlic and spices over the last. The cabbage should have produced enough juice to completely cover it.
  • Place weights over the cabbage to submerge it completely under the juice.
  • If crock has a water reservoir around the top, fill it with filtered water, then place the lid on it.
  • Allow to sit out at room temperature for a minimum of 2 weeks.