• Home
• Site Map
• Bookmark Page

• Goodbye Diet, Hello Diet Food
• Healthy diet
• Baby Diet Food
• Pregnancy Diet Food Don'ts
• Daniel's Ten-day Diet Food
• Diet Food

Daniel's Ten-day Diet Food

An age-old recipe for being your best: Eat your veggies!

What should you eat to stay fit? Vegetables, vegetables, and more vegetables, is the latest answer. And that's not ,just your mother nagging you, either. Scientific studies confirm the compounds found in vegetables can help ward off cancer, heart disease, and other ills. Combined with fruits and grains in a low-fat diet, vegetables may be more important for overall health than we ever could have imagined.

But is this really news? More than 2,000 years ago, an early experiment in nutrition and health confirmed the value of a vegetable diet. The story is told in the Old Testament book of Daniel, chapter 1, verses 1-16 (Contemporary English Version):

"In the third year that Jehoiakim was king of Judah, King Nebuchadnezzar of Babylonia attacked Jerusalem. The Lord let Nebuchadnezzar capture Jehoiakim and take away some of the things used in God's temple. And when the king returned to Babylonia, he put these things in the temple of his own god.

"One day the king ordered Ashpenaz, his highest palace official, to choose some young men from the royal family of Judah and from other leading Jewish families. The king said, `They must be healthy, handsome, smart, wise, educated, and fit to serve in the royal palace. Teach them how to speak and write our language and give them the same food and wine that I am served. Train them for three years, and then they can become court officials.'

"Four of the young Jews chosen were Daniel, Hananiah, Mishael, and Azariah, all from the tribe of Judah....

"Daniel made up his mind to eat and drink only what God had approved for his people to eat. And he asked the king's chief official for permission not to eat the food and wine served in the royal palace. God had made the official friendly and kind to Daniel. But the man still told him, `The king has decided what you must eat and drink. And I am afraid he will kill me, if you eat something else and end up looking worse than the other young men.'

"The king's official had put a guard in charge of Daniel and his three friends. So Daniel said to the guard, `For the next ten days, let us have only vegetables and water at mealtime. When the ten days are up, compare how we look with the other young men, and decide what to do with us.' The guard-agreed to do what Daniel had asked.

"Ten days later, Daniel and his friends looked healthier and better than the young men who had been served food from the royal palace. After this, the guard let them eat vegetables instead of the rich food and wine."

As Benjamin Franklin once said, "You will observe with concern how long a useful truth may be known and exist, before it is generally received and practiced on."

If you, too, would like to avoid the rich foods and meats of the "king's table" and embark on a more healthful diet, we invite you to try the following vegetable recipes, some of which might have been eaten and enjoyed in Daniel's day.

You'll be following the latest in nutritional advice, as well as some of the earliest ever written.

Mediterranean Lentil Salad

(Makes 4 servings)

1 cup green lentils, rinsed and picked over 2 1/2 cups water 1 tablespoon instant minced onion 1 teaspoon garlic powder, divided 1/4 cup diced celery 1/4 cup diced carrot 1 cup sliced and quartered yellow squash 1/4 cup olive oil, divided 1/4 cup red wine vinegar 1 1/2 teaspoons freeze-dried chives 3/4 teaspoon crushed tarragon leaves 1/8 teaspoon ground black pepper 2 tablespoons crumbled goat cheese

In medium saucepan, place lentils, water, minced onion, and garlic powder. Bring to boil; reduce heat and simmer, covered, until lentils soften slightly, about 10 minutes. Add celery and carrot; cook until lentils soften, 10-15 minutes longer. Stir in squash and 2 tablespoons olive oil. Drain excess liquid. On large baking sheet, spread lentil mixture to cool, about 15 minutes. Meanwhile, in small bowl, combine vinegar, chives, tarragon, black pepper, and remaining olive oil. Place lentil mixture in serving bowl; toss with dressing; serve at room temperature. Sprinkle with goat cheese and garnish with lettuce leaves, if desired.

Per Serving (about 3/4 cup each): Calories: 219 Carbohydrate: 21.3 gm Cholesterol: 1 mg Protein: 8.8 gm Sodium: 84 mg Fat: 10.7 gm Diabetic exchange: 1 bread + 1 vegetable + 1 med.-fat meat + 1 fat

Eggplant Soup

(Makes 4 servings)

1 1/2 pounds eggplant 1 tablespoon olive oil 2 cloves garlic, minced 1 1/2 teaspoons paprika 3/8 teaspoon ground cumin 2 cups hot water 1/3 cup finely chopped celery 1/2 cup finely chopped onions 1/4 cup water 1/4 cup evaporated skim milk 1 cup skim milk 1/2 teaspoon hot pepper sauce Garnish with fresh-grated Parmesan cheese and croutons

Prick eggplant in several places with fork and bake in 375 [degrees] oven 40-50 minutes, depending on size. Skin should be wrinkled, with eggplant soft. Once eggplant is cool enough to handle, cut open and scrape all eggplant out of skins. Puree eggplant in blender and put aside.

Heat olive oil in large pot and add minced garlic. Cook garlic, stirring often, until golden, then stir in paprika and cumin. Heat spices in oil about 72 minute, then add hot water and simmer broth gently several minutes.

Braise finely chopped celery and onion in 1/4 cup water until onion is transparent and beginning to brown. Combine these vegetables with eggplant puree and stir all into hot garlic-paprika broth.

Add milks. Simmer soup another 10 minutes, stirring occasionally. Avoid curdling. Correct seasoning if necessary. Sprinkle hot sauce. Serve soup hot with croutons and grated Parmesan cheese.

Per Serving (about 1 1/4 cup each): Calories: 121 Cholesterol: 2 mg Sodium: 67 mg Carbohydrate: 14.9 gm Protein: 5.6 gm Fat: 4.2 gm Diabetic exchange: 1/2 skim milk + 1 1/2 vegetables + 1 fat Taratour Sauce (Makes about 1 cup) 1/2 cup tahini (sesame seed paste) 2 large cloves garlic, crushed or finely minced 1/4 cup fresh lemon juice 1/4 cup cold water

Combine tahini and garlic in deep bowl. Beat in lemon juice and water. If sauce is thicker than mayonnaise, beat in 1 tablespoon water at a time, until it resembles rather solid mayonnaise. Add more garlic if desired. Serve with hot, quartered pita bread or as sandwich spread.

Per Serving (1 tablespoon): Calories: 59 Cholesterol: 0 mg Sodium: 19 mg Carbohydrate: 1.5 gm Protein: 1.8 gm Fat: 5.1 gm Diabetic exchange: 1 fat White Bean Salad (Makes 6 servings) 3 cups cooked or canned navy beans 1 cup pared, seeded, diced cucumbers 1 cup diced sweet red pepper 2 tablespoons chopped celery 2 tablespoons chopped green onions 1/2 cup + 2 tablespoons fat-free Italian dressing 1/2 pound whole tender green beans 6 cherry tomatoes, halved Lettuce leaves

Drain beans and rinse. Combine beans, cucumbers, red pepper, celery, and green onions; mix well with 1/2 cup dressing. Cover and let stand 1 hour at room temperature. Steam green beans about 2 minutes or until crisp-tender. Pour 2 tablespoons dressing over green beans while still warm. Arrange white bean mixture, green beans, and tomatoes on lettuce-lined salad plates. Refrigerate leftovers (keeps about 48 hours).

Per Serving (1 1/4 cup): Calories: 146 Cholesterol: 0 mg Sodium: 628 mg Carbohydrate: 26.3 gm Protein: 7.3 gm Fat: 1.2 gm Diabetic exchange: 11/2 bread + 1 vegetable + trace of fat Black-eyed Peas With Spinach & Tomatoes (Makes 4 servings) 1 1/2 cups cooked or canned black-eyed peas 2 tablespoons white vinegar 1 tablespoon olive oil teaspoon mustard 1 clove garlic, minced 1 teaspoon Italian spices 2 plum tomatoes, chopped 2 cups shredded spinach 1 small onion, thinly sliced into rings

Drain peas. In small bowl, whisk together vinegar, oil, mustard, garlic, and spices. Combine peas, tomatoes, spinach, and onion in medium bowl. Toss well to combine. Chill 30-60 minutes.

Per Serving (1 1/4 cups): Calories: 135 Cholesterol: 0 mg Sodium: 294 mg Carbohydrate: 18.4 gm Protein: 5.8 gm Fat: 4.2 gm Diabetic exchange: 1 bread + 1/2 vegetable + 1 fat Hearty Split Pea Soup (Makes about 3 cups) 1 cup split peas 3 cups water 1 small to medium onion, diced 1 teaspoon olive oil 1 celery stalk, diced 1 bay leaf 1 teaspoon garlic powder

Wash split peas and soak 1 hour in water. Saute onion until transparent in olive oil. Add celery. Strain peas and save water for later. Place peas on top of vegetables. Do not stir. Add soaking water around edge of pan. Do not stir. Bring to boil and add bay leaf and garlic powder. Cook 30 minutes until soft. Add more water if necessary. Remove bay leaf and mix gently. Serve with bread.

Per Serving (1 cup): Calories: 73 Cholesterol: 0 mg Sodium: 13 mg Carbohydrate: 10.5 gm Protein: 3.6 gm Fat: 1.8 gm Diabetic exchange: 2/3 bread + 1/2 fat Vegetable Lentil Stew (Makes 8-10 servings) 1 pound dried lentils 5-6 cups water 1/2 cup raw brown rice 1 cup chopped carrots 1 cup chopped celery 1 cup chopped green bell pepper 1 onion, chopped 2 tomatoes, chopped 1 cup low-salt tomato sauce 1 tablespoon molasses 2 teaspoons Italian seasoning 1/2 teaspoon garlic powder 1/4 cup lemon juice

Wash and sort lentils. Drain. Place in large pot and add 4-5 cups water, bring to boil, cover. Turn down heat and simmer 30 minutes. Add brown rice and simmer for 30 minutes. Add extra water-,if needed. Add remaining ingredients except lemon juice and simmer another 15 minutes. Add more water with vegetables if needed. Add lemon juice just before serving. Leftovers can be frozen.

Per Serving (1 cup): Calories: 271 Cholesterol: 0 mg Sodium: 42 mg Carbohydrate: 51.1 gm Protein: 13.9 gm Fat: 1.1 gm Diabetic exchange: 3 bread + 1 vegetable + trace fat Falafel (Makes 4 servings) 1/2 cup dried chickpeas 1/4 cup chopped onions 1 tablespoon dried parsley 1 clove garlic, chopped 1 teaspoon ground cumin 1/4 teaspoon crushed coriander seeds or 1/4 teaspoon ground coriander 1/4 teaspoon baking soda 1/8 teaspoon ground red pepper 1 tablespoon all-purpose flour 2 tablespoons tahini 2 tablespoons cold water 1 1/2 teaspoons fresh lemon juice 2 pita breads 1 cup thinly sliced crisp lettuce (romaine or iceberg), washed and dried 2 thin tomato slices Hot red pepper sauce

Drain chickpeas thoroughly. Finely chop in food processor. Add onions, parsley, garlic, cumin, coriander, baking soda, and red pepper. Process until mixture is coarsely pureed. Remove to bowl and stir in flour. With wet hands, form chickpea mixture into 4 patties, each about 2" in diameter. Let stand 15 minutes. Meanwhile, preheat oven to 350 [degrees] F. Spray skillet with non-caloric vegetable spray. Cook chickpea patties until golden on both sides, about 4 minutes each side. Stir together tahini, cold water, lemon juice. Wrap pita breads in aluminum foil and heat in oven until warmed, about 10 minutes. Cut in half and distribute lettuce and tomato among pockets. Add falafel to each pita and drizzle tahini sauce over falafel. Add pepper sauce to taste.

Per Serving (1/2 pita sandwich): Calories: 247 Cholesterol: 0 mg Sodium: 204 mg Carbohydrate: 35.9 gm Protein: 10.4 gm Fat: 6.9 gm Diabetic exchange: 2 bread + 1 vegetable + 1 1/2 fat

Source: http://www.findarticles.com/p/articles/mi_m1189/is_n5_v270/ai_21066373/pg_3