The Daniel Fast has become an increasingly popular form of fasting over the past several years. It is based on the Biblical account of Daniel in which he resolved not to consume any royal food or wine for 10 days and instead ate only vegetables and water (Daniel 1:12). The modern Daniel Fast involves limiting intake of foods, beverages and flavorings in order to draw closer to God through prayer, studying the Bible, and worship.
What is the Daniel Fast?
The Daniel Fast is a partial fast that involves restricting foods for a period of time – usually 21 days. The basic guidelines are to refrain from eating meat, dairy, sweeteners, leavened breads, caffeine and alcohol. Most people following a Daniel Fast consume fruits, vegetables, whole grains, nuts, seeds, legumes, and healthy oils. The focus is on simple, whole, unprocessed foods. The purpose of the fast is to restrict commonly enjoyed foods as an expression of worship and desire for a deeper relationship with God.
Foods to Avoid on the Daniel Fast
- Meat including beef, pork, lamb, poultry, etc.
- Dairy products including milk, cheese, cream, butter, etc.
- Eggs
- Leavened bread and yeast
- Refined sugar including white sugar, brown sugar, agave nectar, honey, maple syrup, etc.
- Artificial sweeteners
- Additives like MSG
- Solid fats
- Caffeine
- Alcohol
- Processed foods
Foods to Include on the Daniel Fast
- Fruits – fresh, frozen, dried, juiced
- Vegetables – fresh, frozen, juiced
- Whole grains – quinoa, brown rice, oats, barley
- Beans & legumes
- Nuts & seeds
- Nut butters
- Herbs & spices
- Sprinkling of nuts & seeds
- Plant-based milk alternatives like almond milk, oat milk, coconut milk
- Water
Are Smoothies Allowed on the Daniel Fast?
Whether or not smoothies are permitted on the Daniel Fast depends on the ingredients used to make them. The general guideline is that smoothies should only contain ingredients that align with the Daniel Fast restrictions. Fruits, vegetables, nut milks, nuts, seeds, and whole grains like oats are typically acceptable smoothie additions. However, ingredients like yogurt, ice cream, protein powders, granola, sweeteners and flavored syrups would not be Daniel Fast compliant.
Here are some guidelines on smoothie ingredients for the Daniel Fast:
Fruits
All fruits are allowed on the Daniel Fast, so fruits make a great smoothie base. You can use fresh or frozen fruit like bananas, berries, mangoes, pineapple, apples, etc. Dried fruits are also permitted, but should be used sparingly due to their higher natural sugar content.
Vegetables
You can add vegetables like spinach, kale, carrots and beets to smoothies to boost the nutritional value. Going heavy on the veggies can help create a more filling, nutrient-dense smoothie.
Milks & Liquids
Dairy milk is not allowed, but fortified plant-based milks make good substitutes. Some Daniel Fast approved options include almond milk, oat milk, coconut milk, soy milk, flax milk and hemp milk. Water and ice are also fine to use.
Nuts, Seeds & Nut Butters
Nuts like almonds, cashews and walnuts can be added to smoothies for protein and healthy fats. Nut butters like almond butter and peanut butter are also permitted. Chia seeds and flaxseeds can provide fiber and nutrients. Limit portions to a few tablespoons.
Whole Grains
Whole grain additions like rolled oats, quinoa or amaranth can help make smoothies more filling and substantial. Make sure any grains used are 100% whole.
Natural Sweeteners
Refined sugar is off limits, but small amounts of natural sweeteners like dates, pure maple syrup and raw honey can be used to subtly sweeten smoothies. However, they are optional and should be used sparingly.
Herbs & Spices
Spices like cinnamon, ginger, cardamom, turmeric, vanilla extract and fresh herbs can add flavor to smoothies. Try to use organic varieties when possible.
Protein Powders
Protein powders are considered processed ingredients so they are not permitted on the Daniel Fast. Any protein should come from whole food sources like nuts, seeds and legumes.
Smoothie Tips for the Daniel Fast
Here are some helpful tips for making Daniel Fast compliant smoothies:
- Use ripe, frozen fruit to create thickness and creaminess without needing ice cream or yogurt.
- Rotate different fruits, vegetables, nuts and seeds to get an array of nutrients.
- Add a couple tablespoons of nut butter for creaminess and protein.
- Boost fiber and fullness with whole grains like oats or chia seeds.
- Add cinnamon, vanilla, cocoa powder or extracts to add new flavors.
- Keep it simpler – avoid complicated recipes with lengthy ingredients lists.
- Use water or plant-based milks as the liquid base.
- Sweeten very lightly with small amounts of maple syrup, dates or raw honey if needed.
- Fill your blender only halfway to allow ingredients to blend properly.
Daniel Fast Smoothie Recipes
Here are some delicious and nourishing smoothie recipes that are within the Daniel Fast guidelines:
Tropical Green Smoothie
- 1 cup coconut water
- 1 banana
- 1 cup pineapple chunks
- 1 cup spinach
- 1/4 avocado
- 1 tablespoon lime juice
Chocolate Peanut Butter Smoothie
- 1 cup unsweetened almond milk
- 1 banana
- 2 tablespoons peanut butter
- 1 tablespoon cocoa powder
- 1 teaspoon vanilla extract
- Ice as needed
Green Nourish Smoothie
- 1 cup coconut water
- 1 cup kale
- 1/2 cup mango chunks
- 1/4 avocado
- 1 tablespoon flax seeds
- 1 tablespoon lime juice
- 1 date
Apple Pie Smoothie
- 1 cup unsweetened cashew milk
- 1 small apple, cored and chopped
- 1 tablespoon almond butter
- 1 teaspoon cinnamon
- 1 teaspoon vanilla
- 1 medjool date
- 1/4 teaspoon nutmeg
- Ice cubes
Berry Almond Smoothie
- 1 cup unsweetened almond milk
- 1/2 cup frozen strawberries
- 1/2 cup frozen raspberries
- 1 tablespoon almond butter
- 1 teaspoon vanilla
- 1 pitted medjool date
Smoothie Bowls for the Daniel Fast
In addition to smoothies you can drink from a glass, smoothie bowls can also fit within Daniel Fast guidelines. To make a smoothie bowl, simply increase the thickness by reducing the liquid. Then pour the smoothie into a bowl and add Daniel Fast friendly toppings like:
- Sliced fruit – banana, berries, mango, etc.
- Diced avocado
- Unsweetened shredded coconut
- Chopped nuts and seeds
- Nut butter
- Rolled oats
- Ground flaxseed
- Cinnamon
Smoothie bowls provide another way to enjoy smoothies while getting extra nutrition from the added toppings. Feel free to get creative with your bowl combinations!
Best Practices for Smoothies on the Daniel Fast
Here are some best practices to keep in mind for making Daniel Fast compliant smoothies:
- Read ingredients labels to check for hidden sugars or unacceptable ingredients.
- Minimize sweeteners – smoothies made with fruit and veggies will have natural sweetness.
- Include greens like spinach or kale which are packed with nutrients.
- Use fruits sparingly if weight loss is a goal – their natural sugars can add up.
- Increase fiber and protein by adding nuts, seeds or whole grains.
- Swap ice for frozen fruit to make smoothies thicker and colder.
- Use unsweetened plain nut milks to avoid flavorings and sugar.
- Stay simple – stick to recognizable whole food ingredients.
- Vary the ingredients to get an array of vitamins and minerals.
- Don’t overblend – just blend until smooth to retain nutrients.
Potential Smoothie Issues on the Daniel Fast
While smoothies can be part of a Daniel Fast eating plan, there are some potential issues to be aware of:
High Fruit Sugars
Smoothies heavy on fruit, especially bananas and tropical fruits, can contain a lot of natural sugars in concentrated liquid form. This may lead to blood sugar spikes. It’s best to balance fruits with low-sugar veggies and healthy fats.
Reduced Fiber
Blending up produce removes some of the valuable fiber. Make sure to include seeds, nuts or whole grains to add fiber back.
Reduced Chewing
Drinking smoothies reduces the amount of chewing compared to eating solid foods. Chewing helps trigger fullness signals and secretion of digestive enzymes for better absorption of nutrients.
Potential Bloating
Some people find smoothies or large amounts of raw produce hard to digest, leading to gas and bloating. Pay attention to how your body responds.
Hunger Cues
Drinking calories from a smoothie doesn’t trigger the same fullness cues as eating solid food. You may find yourself hungry again sooner than expected.
Lower Protein
Without yogurt or protein powder, smoothies may be lower in protein. Include nuts, nut butters or chia seeds to boost the protein content.
Nutrient Absorption
Some nutrients like carotenoids are better absorbed from raw produce vs. smoothies. Alternating smoothies with raw produce can help maximize nutrient absorption.
Should You Drink Smoothies Every Day on the Daniel Fast?
Smoothies can be incorporated into a Daniel Fast eating pattern, but drinking them every day may not be advisable:
- Can increase exposure to heavy metals from certain ingredients like spinach (1-2 times a week recommended).
- May reduce fiber intake compared to eating whole fruits and veggies.
- Liquid calories don’t satisfy hunger as well as solid food.
- Chewing helps support digestion and manages appetite.
- Can be high in natural sugars if heavy on fruit.
- Over time, taste buds adapt and require stronger flavors.
For maximal health benefits, its best to alternate smoothies with a variety of whole, solid Daniel Fast foods and minimize fruit-heavy smoothies. 1-3 times per week is likely a healthier frequency for most people. Listen to your body’s signals.
Healthy Alternatives to Smoothies on the Daniel Fast
If you find smoothies don’t work well with your body, here are some nourishing Daniel Fast approved alternatives:
- Fresh fruit salad with nuts, seeds, coconut
- Chopped veggie salad with bean sprouts, avocado, hemp seeds
- Overnight oats made with chia seeds, nut milk, fruit, cinnamon
- Chia pudding made with coconut milk, fruit, nuts, spices
- Hummus with raw veggies orDaniel Fast crackers
- Nut balls made from dates, nuts, seeds, cocoa powder, nut butter
- Fresh juices made with veggies like celery, cucumber, kale, lemon
- Gazpacho soup loaded with raw veggies
Conclusion
Smoothies can be included as part of a Daniel Fast as long as they are made with compliant ingredients and consumed in moderation. Focus on recipes heavy in fruits and veggies over tropical fruits to avoid blood sugar spikes. Boost nutrition with nuts, seeds, greens, and fiber. Listen to your body’s signals and aim for a variety of whole foods. When thoughtfully incorporated, smoothies can be a tasty way to flood your body with vital nutrients on the Daniel Fast. Just don’t overdo it!
