As we fast and nourish our bodies, it’s essential to also fuel our spirits. A diet rich in nutrients can help support spiritual growth, mindfulness, and overall well-being. The following 18 delicious and nutritious recipes are designed to not only satisfy your taste buds but also provide the sustenance you need for a successful fast.
From hearty soups and stews to refreshing salads and smoothies, this collection of recipes offers a variety of options to suit every palate and dietary need. Whether you’re looking for a comforting bowl of Lentil and Spinach Soup or a light and zesty Roasted Beet and Walnut Salad, these dishes are sure to delight and nourish your body and spirit.
In the following pages, we’ll explore each recipe in detail, including ingredient lists, step-by-step instructions, and tips for customization. Whether you’re a seasoned pro at fasting or just starting out, these recipes will provide the inspiration and guidance you need to create a fasting experience that is truly transformative.
Lentil and Spinach Soup
This comforting soup is a perfect blend of protein-rich lentils, nutritious spinach, and aromatic spices. With its rich flavor and velvety texture, it’s an ideal meal for a chilly day or a quick lunch.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups water or vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 cup fresh spinach leaves
– 1 teaspoon ground cumin
– 1/2 teaspoon paprika
– Salt and pepper, to taste
– Optional: 1 tablespoon olive oil (for sautéing)
Instructions:
1. In a large pot, combine lentils, water or broth, onion, garlic, cumin, paprika, salt, and pepper.
2. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
3. Stir in spinach leaves; cook until wilted, about 5 minutes.
4. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 45-50 minutes
Quinoa and Avocado Salad
This refreshing salad combines the nutty flavor of quinoa with the creamy richness of avocado, perfect for a light and healthy meal or as a side dish. The addition of cherry tomatoes and fresh cilantro adds a pop of color and flavor to this simple yet satisfying recipe.
Ingredients:
- 1 cup cooked quinoa
- 2 ripe avocados, diced
- 1 pint cherry tomatoes, halved
- 1/4 cup fresh cilantro, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions:
- In a large bowl, combine cooked quinoa, diced avocado, cherry tomatoes, and chopped cilantro.
- In a small bowl, whisk together olive oil and lemon juice. Pour the dressing over the quinoa mixture and toss to coat.
- Season with salt and pepper to taste.
Cooking Time: 10-15 minutes
Note: Cooked quinoa can be prepared ahead of time and refrigerated for up to 3 days.
Chickpea and Vegetable Stir-Fry
A flavorful and nutritious stir-fry that combines the creaminess of chickpeas with the crunch of colorful vegetables, perfect for a quick weeknight dinner or lunch.
Ingredients:
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 tablespoons vegetable oil
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 bell pepper, sliced
– 1 carrot, peeled and grated
– 1 cup broccoli florets
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat oil in a large skillet or wok over medium-high heat.
2. Add onion and garlic; cook until softened, about 3 minutes.
3. Add bell pepper, carrot, and broccoli; cook until tender-crisp, about 5 minutes.
4. Stir in chickpeas, soy sauce, salt, and pepper.
5. Cook for an additional 1-2 minutes to combine flavors.
6. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 15-20 minutes
Baked Sweet Potato with Tahini Drizzle
Elevate your snack game with this simple yet satisfying recipe! Sweet potatoes and creamy tahini make for a match made in heaven, perfect for a quick pick-me-up or as a side dish.
Ingredients:
– 2 large sweet potatoes
– 1/4 cup tahini
– 2 tablespoons lemon juice
– 1 tablespoon honey
– Salt to taste
– Fresh parsley or thyme leaves (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Scrub the sweet potatoes clean and poke some holes in them with a fork.
3. Bake for 45-50 minutes, or until they’re tender when pierced with a fork.
4. While the sweet potatoes are baking, mix the tahini, lemon juice, and honey in a small bowl until smooth.
5. Remove the sweet potatoes from the oven and let them cool slightly.
6. Slice the sweet potatoes open lengthwise and drizzle with the tahini mixture.
7. Sprinkle with salt to taste and garnish with fresh herbs if desired.
Cooking Time: 45-50 minutes
Coconut Milk Chia Pudding
This recipe yields a deliciously creamy and healthy dessert or snack that’s packed with nutrients from chia seeds and coconut milk. It’s also surprisingly easy to make!
Ingredients:
– 1/2 cup chia seeds
– 1 can (14 oz) full-fat coconut milk
– 1 tablespoon honey or maple syrup (optional)
– Pinch of salt
Instructions:
1. In a small bowl, mix together chia seeds and coconut milk until well combined.
2. Add honey or maple syrup if desired for a touch of sweetness.
3. Stir in a pinch of salt to balance the flavors.
4. Cover and refrigerate for at least 2 hours or overnight to allow chia seeds to absorb liquid and form a gel-like texture.
5. Give the mixture a good stir before serving, as it may have separated slightly during chilling.
Cooking Time: None needed! Just chill and serve.
Enjoy your creamy Coconut Milk Chia Pudding!
Roasted Beet and Walnut Salad
This sweet and earthy salad is a perfect combination of roasted beets, crunchy walnuts, and tangy goat cheese. It’s a simple yet elegant side dish or light lunch that’s sure to impress.
Ingredients:
– 2 large beets
– 1/4 cup walnut halves
– 1/4 cup crumbled goat cheese (chèvre)
– 2 tbsp olive oil
– 2 tbsp apple cider vinegar
– Salt and pepper, to taste
– Fresh thyme leaves, for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Wrap the beets in foil and roast for 45-50 minutes, or until tender.
3. Let the beets cool, then peel and slice into wedges.
4. In a small bowl, whisk together olive oil and apple cider vinegar.
5. In a large bowl, combine roasted beets, walnut halves, and crumbled goat cheese.
6. Drizzle the dressing over the salad and season with salt and pepper to taste.
7. Garnish with fresh thyme leaves.
Cooking Time: 50 minutes
Herbed Brown Rice Pilaf
A flavorful and aromatic side dish, this Herbed Brown Rice Pilaf is perfect for accompanying your favorite meals. The combination of brown rice, fresh herbs, and a hint of garlic creates a delicious and nutritious accompaniment to any meal.
Ingredients:
– 1 cup brown rice
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– 1/2 teaspoon dried parsley
– Salt and pepper to taste
Instructions:
1. Rinse the brown rice in a fine-mesh strainer and drain well.
2. In a medium saucepan, heat the olive oil over medium-high heat.
3. Add the chopped onion and cook until translucent, about 3-4 minutes.
4. Add the garlic, thyme, and parsley. Cook for an additional minute.
5. Add the brown rice and water or broth to the saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes or until the liquid is absorbed and the rice is tender.
6. Fluff the pilaf with a fork and season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Steamed Greens with Lemon Garlic Dressing
Elevate your greens game with this bright and flavorful side dish! This recipe is a perfect accompaniment to any meal, adding a burst of citrusy freshness to your plate.
Ingredients:
– 2 cups mixed greens (such as kale, spinach, and collard)
– 2 cloves garlic, minced
– 1/4 cup freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Fill a pot with 2-3 inches of water and bring to a boil.
2. Add the mixed greens and cover the pot; steam for 5-7 minutes, or until tender.
3. In a small bowl, whisk together garlic, lemon juice, and olive oil.
4. Remove the greens from the heat and toss with the lemon garlic dressing.
5. Season with salt and pepper to taste.
Cooking Time: 10-12 minutes
Spiced Carrot and Ginger Soup
This comforting soup is a perfect blend of sweet carrots, spicy ginger, and aromatic spices that will leave you feeling cozy and satisfied. With just a few simple ingredients and minimal effort, you’ll be enjoying a delicious bowl in no time.
Ingredients:
– 2 large carrots, peeled and chopped
– 1-inch piece of fresh ginger, peeled and grated
– 4 cups vegetable broth
– 1/2 cup heavy cream (optional)
– 1 tsp ground cumin
– 1/2 tsp ground coriander
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, sauté the chopped carrots and grated ginger in a little oil until tender.
2. Add vegetable broth, cumin, coriander, salt, and pepper. Bring to a boil then simmer for 20 minutes or until carrots are very tender.
3. Use an immersion blender or transfer soup to a blender to puree until smooth.
4. If desired, stir in heavy cream for added richness.
5. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 25-30 minutes
Almond Butter and Banana Smoothie
Start your day with a deliciously healthy and satisfying smoothie that combines the nutty flavor of almond butter with the natural sweetness of ripe bananas.
Ingredients:
– 1 ripe banana
– 2 tablespoons almond butter
– 1/2 cup plain Greek yogurt
– 1/2 cup frozen berries (such as blueberries or strawberries)
– 1 tablespoon honey
– Ice cubes (as needed)
Instructions:
1. In a blender, combine the banana, almond butter, Greek yogurt, and frozen berries.
2. Blend on high speed until smooth and creamy.
3. Add the honey and blend until well combined.
4. Taste and adjust sweetness as needed.
5. Add ice cubes if you prefer a thicker consistency.
Cooking Time:
– Prep time: 2 minutes
– Blend time: 30 seconds
Mediterranean Stuffed Bell Peppers
Savor the flavors of the Mediterranean with this colorful and nutritious recipe! Roasted bell peppers filled with a mix of aromatic spices, creamy feta cheese, and savory olives make for a delicious and healthy meal.
Ingredients:
– 4 large bell peppers, any color
– 1/2 cup cooked rice
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped pitted green olives
– 2 cloves garlic, minced
– 1 tsp dried oregano
– 1 tsp paprika
– Salt and pepper to taste
– 2 tbsp olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix cooked rice, feta cheese, olives, garlic, oregano, paprika, salt, and pepper.
4. Stuff each bell pepper with the rice mixture, filling to the top.
5. Drizzle olive oil over the peppers and cover with foil.
6. Bake for 30 minutes, then remove foil and continue baking for an additional 15-20 minutes, or until peppers are tender.
Cooking Time: 45-50 minutes
Cucumber and Mint Yogurt Dip
Beat the heat with this refreshing dip that combines the sweetness of cucumbers and the zest of mint, perfect for a light and healthy snack or appetizer.
Ingredients:
• 1 large cucumber, peeled and finely chopped
• 1/4 cup plain Greek yogurt
• 1 tablespoon freshly chopped mint leaves
• 1 tablespoon lemon juice
• Salt to taste
• Optional: 1-2 cloves garlic, minced (for an added depth of flavor)
Instructions:
1. In a medium bowl, combine the chopped cucumber and mint leaves.
2. In a separate bowl, whisk together the yogurt, lemon juice, and salt until smooth.
3. Add the yogurt mixture to the cucumber-mint mixture and stir until well combined.
4. Taste and adjust seasoning as needed (add garlic if desired).
5. Chill in the refrigerator for at least 30 minutes to allow flavors to meld.
6. Serve with pita chips, crackers, or veggies.
Cooking Time: None! This dip is ready when you are.
Garlicky White Bean Stew
This hearty stew is a comforting blend of tender white beans, aromatic garlic, and savory vegetables. Perfect for a cozy evening meal or a cold winter’s day.
Ingredients:
– 1 cup dried navy beans, soaked overnight and drained
– 2 tablespoons olive oil
– 3 cloves garlic, minced
– 1 onion, chopped
– 2 carrots, peeled and chopped
– 2 celery stalks, chopped
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the garlic and cook for 1 minute, until fragrant.
3. Add the onion, carrots, and celery; cook until the vegetables are tender, about 10 minutes.
4. Add the soaked and drained navy beans, vegetable broth, diced tomatoes, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until the beans are tender.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 45-50 minutes
Zucchini Noodles with Pesto
Fresh from your garden or the farmer’s market, zucchinis become the perfect substitute for traditional noodles in this flavorful and healthy recipe. A vibrant green pesto sauce brings out the natural sweetness of the zucchini, making it a perfect side dish or light lunch.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made pesto sauce (or store-bought)
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat your oven to 200°F (90°C).
2. Using a spiralizer or vegetable peeler, create zucchini noodles.
3. In a large skillet, heat the pesto sauce over medium heat for about 2 minutes, stirring occasionally.
4. Add the zucchini noodles and cook, tossing frequently, until slightly tender and still crisp (about 5-7 minutes).
5. Season with salt and pepper to taste.
6. Top with Parmesan cheese, if desired.
Cooking Time: 10-12 minutes
Turmeric Golden Milk Latte
Warm up with this comforting and nutritious Turmeric Golden Milk Latte recipe, infused with the anti-inflammatory properties of turmeric and the richness of coconut milk. Perfect for a relaxing evening or a pick-me-up morning.
Ingredients:
– 1 cup coconut milk
– 1/2 teaspoon ground turmeric
– 1/4 teaspoon ground ginger
– 1 tablespoon honey (optional)
– Pinch of black pepper
Instructions:
1. In a small saucepan, warm the coconut milk over low heat.
2. Add the ground turmeric and ground ginger to the coconut milk. Whisk until well combined.
3. Remove from heat and let it steep for 5-7 minutes to allow the flavors to meld.
4. Strain the mixture into a cup or mug.
5. If desired, add honey to taste and whisk until dissolved.
6. Add a pinch of black pepper to enhance the bioavailability of turmeric.
Cooking Time: 10-12 minutes
Berry and Flaxseed Oatmeal
Start your day with a nutritious and delicious bowl of oatmeal packed with fiber-rich flaxseeds, sweet berries, and a hint of cinnamon. This recipe is perfect for a quick breakfast or snack.
Ingredients:
– 1/2 cup rolled oats
– 1/4 cup water or milk (dairy or non-dairy)
– 1 tablespoon ground flaxseed
– 1 tablespoon honey or maple syrup
– 1/4 teaspoon ground cinnamon
– 1/2 cup mixed berries (fresh or frozen)
Instructions:
1. In a pot, bring the water or milk to a simmer.
2. Add the oats and cook for 5-7 minutes or until the oats have absorbed most of the liquid and have a creamy consistency.
3. Stir in the ground flaxseed, honey or maple syrup, and cinnamon.
4. Cook for an additional minute to allow the flavors to meld together.
5. Fold in the mixed berries.
6. Serve warm and enjoy!
Cooking Time: 10-12 minutes
Roasted Cauliflower with Cumin
This recipe adds a warm, earthy flavor to roasted cauliflower with the addition of cumin. The result is a deliciously aromatic side dish that pairs well with a variety of main courses.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– Optional: 1/4 cup chopped fresh cilantro for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss cauliflower florets with olive oil, cumin, salt, and pepper until well coated.
3. Spread the cauliflower mixture in a single layer on a baking sheet lined with parchment paper.
4. Roast for 20-25 minutes or until tender and slightly caramelized, stirring occasionally.
5. Garnish with chopped cilantro, if desired.
Cooking Time: 20-25 minutes
Avocado and Black Bean Wraps
A delicious and nutritious wrap filled with creamy avocado, savory black beans, and crunchy veggies, perfect for a quick lunch or snack.
Ingredients:
– 1 ripe avocado, mashed
– 1/2 cup cooked black beans
– 1 tablespoon lime juice
– 1/4 teaspoon cumin
– Salt and pepper to taste
– 2 large tortillas (whole wheat or corn)
– 1/2 cup shredded lettuce
– 1/2 cup diced tomatoes
– 1/4 cup crumbled queso fresco (optional)
Instructions:
1. In a medium bowl, mix together mashed avocado, black beans, lime juice, cumin, salt, and pepper.
2. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
3. Assemble wraps by spreading the avocado-black bean mixture onto each tortilla, leaving a small border around edges.
4. Top with shredded lettuce, diced tomatoes, and crumbled queso fresco (if using).
5. Fold tortillas in half to enclose filling.
6. Serve immediately and enjoy!
Cooking Time: 10-15 minutes
Summary
Discover 18 delicious and nutritious recipes that nourish both body and spirit. From comforting lentil soups to refreshing salads, these dishes are perfect for a day of fasting or just a healthy meal. The recipes range from classic chickpea stir-fries to innovative sweet potato desserts, and even include some unique beverages like golden milk lattes and chia pudding. Whether you’re looking for plant-based options or something to satisfy your cravings, this collection has something for everyone.
