Berean Seventh-day Adventist Church

2012 Daniel "10 day Plus" Total Health Commitment Diet

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2012 Daniel "10 day Plus" Total Health Commitment Diet
Please consult with your doctor before attempting any change in diet for ALL humans are different, and ALL health conditions require expert attention and treatment.

The diet that Daniel chose in Daniel 1:12 was a restrictive diet. (Read all of Daniel 1) “Prove thy servants, I beseech thee, ten days; and let them give us pulse to eat, and water to drink.”" The scriptures make it clear that Daniel chose not to eat the King’s meat or his wine, but instead ate the only things available from the king’s table, and that was food that he ate from a child in his country. This diet proved to be the best diet, and when Daniel and his Hebrew friends were examined, they had the two outstanding visible advantages: they had the best-looking bodies; and they had the sharpest and brightest minds among all young men assembled.

This is an attempt to get all who would commit to it the opportunity to bring the physical body and the spiritual mind into harmony to God’s will so that like Daniel, the higher mind will rule over the lower mind (stomach). This Diet will require a commitment on your part to begin a new direction in improving your health: During these ten days will ask you to sacrifice from all animal products and sweets like cake, cookies, and candy. THE VEGAN EXPERIENCE IS FURTHER ENHANCED BY INCLUDING ENTREES THAT HAS A MEAT-LIKE TEXTURE AND TASTE.

What are the benefits that you will experience: 10 days without cholesterol; 10 days without flesh; 10 days without diary products; 10 days without white sugar; 10 days without white flour; 10 days without Trans fats; 10 days without any processed foods; but 10 days of building new blood - that will produce good tissue – that will produce good functioning organs – that will produce an improved body system – that will result in a keen, sharp, elevated spiritual mind that has demonstrated religious principle over temptation to indulge in appetite.

“Here is a lesson for all, but especially for the young. A strict compliance with the requirements of God is beneficial to the health of body and mind. In order to reach the highest standard of moral and intellectual attainments, it is necessary to seek wisdom and strength from God, and to observe strict temperance in all the habits of life. In the experience of Daniel and his companions we have an instance of the triumph of principle over temptation to indulge the appetite. It shows us that through religious principle young men may triumph over the lusts of the flesh, and remain true to God's requirements, even though it cost them a great sacrifice.” [DANIEL'S DIET--117, 241, 242] {CD 32.1}

Naturally, switching to great-tasting dishes is the secret in breaking decades of bad eating habits; therefore, you are provided with menu items and recipes to aid your Daniel diet for the first month of 2012:

Make BREAKFAST Your Largest Meal Of The Day = eat only whole grain fresh-cooked hot food items like steel cut oatmeal, millet, grits (polenta), etc. Cook the steel cut oats using 3 cups of water for each cup of oats. Add a little salt, and serve with rice, almond, or soy milk topped with banana, walnuts, berries, fresh ground flax seeds, and raisins. Finish off with whole grain bread like Ezekiel Cinnamon Raisin topped with almond butter or peanut butter.

LUNCH = A green salad with soup
DINNER = Oven Roasted vegetables with Quinoa and steamed kale

Roasted vegetables = wash and cut into bite sized pieces the following vegetables: red onion, small red potatoes, zucchini, butternut squash, asparagus, red bell peppers, and carrots. Arrange in glass baking dish with 8 cloves of garlic, four sprigs of rosemary and four bay leaves. Sprinkle with four tablespoons of extra virgin cold pressed olive oil; add your favorite season salt, and toss lightly until all items are coated with the oil. Bake in a hot oven at 400 degrees 30 minutes.

Quinoa = measure 1 cup of quinoa in two quarts of water and let soak for 30 minutes; rinse until the water runs clear; place in a two quart pot, add 11⁄2 cups of pure water and 1⁄2 teaspoons of salt. Bring to a boil, cover, and let simmer on low heat for 15 minutes, or until all of the water is gone. Remove cover and let stand for 15 minutes, fluff with a fork.

Steamed Kale = Sauté garlic, red onions, and bell pepper until soft; add washed kale and season salt; cover and steam on high heat for 3-4 minutes then cut off heat and let continue to steam for five minutes!

Serve by placing quinoa on plate first then place roasted vegetables and steamed kale on top. Enjoy – very tasty!!

Special note About Quinoa: Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa's amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well- endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other healthbuilding nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, folate, and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

To aid your Daniel “10 Day Plus” Total Health Commitment Diet for the first month of 2012, you are strongly encouraged to incorporate juicing vegetables and fruits. The process of losing weight involves not just one method but several. As an example, multiple studies have been conducted over many years that show to lose weight properly, you need to eat right, get adequate exercise, get proper sleep, and live a healthy lifestyle. All of these things combined increase the success rate for dropping unwanted pounds. For diet, the key is choosing healthy food items that are nutritionally sound and those loaded with “healthy calories”. Eating the right food is essential for giving the body what it needs to survive and thrive, but you can also introduce nutrients to the body while losing weight through juicing.

Millions of people around the country have discovered the wonderful flavors, but also health benefits that come from juicing. The great thing is that because you can combine virtually any fresh or frozen vegetables, fruits, nuts, seeds, grains, and even herbs, you have control over the flavor of the weight loss juicing recipe. After all, some people like sweet juicing recipes, some prefer more subtle or earthy flavors, while others like a combination of the two. Please see the following recipes for juicing:

• This weight loss juicing recipe is loaded with vitamins and minerals, it taste rich, and best of all, it satisfies. 4 large carrots; 2 celery stalks (leaves on); 1⁄4 cup fresh spinach; 1 red apple (cored, seeded, and skin left on); 2 tablespoons each lemon and lime juice; and 3 sprigs fresh parsley

• Here is a juicing recipe with powerful cleansing properties (tastes good too): A few leaves of fresh mint or basil; 1 carrot; 2-3 celery sticks; and 1 apple

• Here is a juicing recipe with powerful healing properties for the respiratory system: 3 carrots; 1/2 beet root; 2 stalks of celery;1 bunch parsley; and 1/2 garlic clove

• Here is a juicing recipe with potent colon cleansing properties: 8 ounces carrot Juice; 4 ounces celery Juice; and 4 ounces apple Juice.

Now, if you are willing to try a great juicing recipe that will give you lots of energy, here it is. This is a recipe for a delicious green juice with apples and lemon:

Simple version: 1 head romaine lettuce or celery; 5-6 leaves of kale (you can add some other greens too such as spinach, dandelion, or parsley); 1-2 apples or pears (green apples are less sweet, more tart); and 1 lemon (not peeled)

Finally, please walk each day. Walking is the best and simplest type of exercise one can experience!

The Health and Temperance Department is making it possible for you to maintain your Daniel “10 Day Plus” Total Health Commitment Diet by providing recipes loaded with “FIBER.” Fiber is the key for good healthy digestion and food intake control. The key is choosing healthy food items for breakfast that are filling and lasting, meaning you will not get hungry in the next 5-6 hours after eating. The recipes below are nutritionally sound and loaded with “good fiber” and “healthy calories.”

Tofu Scramble:
1 14 oz package (Firm) tofu
1⁄2 of a medium onion chopped
1⁄2 of a red, yellow, and green bell pepper, diced
1 mushroom roughly chopped
1 tsp. minced fresh garlic
1 tsp. chives, finely chopped
1 tsp. ground cumin
1 tsp. parsley, finely chopped
1⁄2 tsp. paprika
1 tsp. turmeric
2 tbsp. nutritional yeast
2 tbsp. olive oil

Slice the tofu into approximately one inch cubes. Then, using either your hands or a fork, crumble it slightly. Sautee onion, pepper and crumbled tofu in oil for 3-5 minutes, stirring often. Add remaining ingredients, reduce heat to  medium and allow to cook 5-7 more minutes, stirring frequently and adding more oil if needed.

Tasty Grain Waffles
1/2 cup whole wheat flour
3/4 cup flour
1/4 cup quick or old fashioned oats
1/4 cup wheat germ
1/4 cup flaxseed meal (ground flax seeds)
1 tablespoon sugar
4 teaspoons baking powder
1/4 teaspoon cinnamon
1⁄4 cup unsweetened apple sauce
1 3⁄4 cups soy or almond milk
1⁄4 tsp. cinnamon
3 tbsp. safflower oil
1 tsp. vanilla
1 egg replacer (Ener-g brand) pinch of salt

1. Sift flours into a large bowl. Add oats, wheat germ, flaxseed meal, sugar, baking powder, cinnamon, and salt. Whisk lightly enough to combine.
2. Turn on and preheat the waffle iron. Spray some nonstick before it gets hot. Mix milk, applesauce, canola oil, and vanilla extract in a medium bowl. In a small bowl whisk egg replacer and warm water (according to package directions) turbulently until well blended and foamy.
3. Add the beaten egg replacer to the wet ingredients and lightly whisk until combined. Create a well in the dry ingredients and add the wet ingredient mixture. Whisk until smooth and well combined.
4. Ladle just enough batter into the iron to cover most of the bottom plate, press and cook for about 2 to 3 minutes or until golden. Enjoy!

Vegetarian, Vegan Quinoa Salad Recipe 4 - 6 Servings
This delicious quinoa salad recipe has a Mexican flavor, with black beans, lime, cilantro and jalapeno. Quinoa black bean salad can be served warm or chilled, and keeps well.
1 cup quinoa
1 1/2 cups cold water
1/2 tsp salt
2 cups cooked black beans
1⁄2 cup chopped celery
1 jalapeno pepper, seeded and minced
1 avocado
1 garlic clove minced
1 red pepper sliced thin
1 tsp cumin powder
1 large ripe tomato
1 green pepper sliced thin
1 tsp coriander powder
2 Tbsp freshly squeezed lime juice
1 tsp salt  
2 Tbsp chopped fresh cilantro
Optional: 1/2 cup sliced olives
1⁄4 cup olive oil pinch cayenne or chili powder
1⁄4 cup chopped scallions
The quinoa can be made ahead of time and refrigerated. Soak the quinoa. 1⁄2 hour in cold water; Rinse very thoroughly in water several times. For each rinse, pour off most of the water and finish draining through a large fine mesh strainer; Place in 2 qt pot with 1 1/2 c. water and 1/2 tsp salt . Bring to a boil, turn down to low, cover tightly, and cook for 15 minutes. Remove from heat and allow to sit 5 minutes covered; Fluff gently with a fork and set aside to cool; Sauté jalapeno, fresh garlic, in 2 Tbsp oil until garlic is browned, pepper and celery are softened; Add the green and red peppers and sauté briefly; Add the cumin and coriander, cook and stir 5 minutes; Blend dressing ingredients with a whisk or shake in a jar. Gently combine sautéed veggies, tomatoes, black beans, quinoa and dressing in a large bowl; Adjust salt and pepper to taste. Stir in cilantro, avocado, and scallions, and serve warm or cover and chill for later. Quinoa has high oil content, so should be stored in the fridge or freezer to
avoid becoming rancid.


1 (15 ounce) can chickpeas (garbanzo beans), drained
1 onion, chopped
1/2 cup fresh parsley
2 cloves garlic, chopped
1 tsp. egg replacer (E-ergy)
2 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon salt
1 dash pepper
1 pinch cayenne pepper
1 teaspoon lemon juice
1 teaspoon baking powder
1 tablespoon olive oil
1 cup dry bread crumbs Olive oil for frying
1 (6 ounce) container plain soy yogurt
1/2 cucumber - peeled, seeded, and finely chopped
1 teaspoon dried dill weed salt and pepper to taste
1 tablespoon vegan mayonnaise

1. In a large bowl mash chickpeas until thick and pasty; don't use a blender, as the consistency will be too thin. In a blender, process onion, parsley and garlic until smooth. Stir into mashed chickpeas.
2. In a small bowl combine egg replacer, cumin, coriander, salt, pepper, cayenne, lemon juice and baking powder. Stir into chickpea mixture along with olive oil. Slowly add bread crumbs until mixture is not sticky but will hold together; add more or less bread crumbs, as needed form 8 balls and then flatten into patties.
3. Heat 1 inch of oil in a large skillet over medium-high heat. Fry patties in hot oil until brown on both sides.
4. In a small bowl combine yogurt, cucumber, dill, salt, pepper and soy mayonnaise. Chill for at least 30 minutes.