P a g e 97 Bake until light golden and slightly crisp—the pieces will get more crisp after sitting out for a while Cool and serve on their own or with hummus. If you have a favorite herb like cilantro , throw in a couple of tablespoons. Ingredients 8 medium potatoes, boiled, peeled and cubed 1 cup garbanzo beans, cooked 2 cups chopped celery 2 carrots, cubed 1 large zucchini, cubed. Himalayan or sea salt to taste. Dicing You can dice vegetables by hand. First slice into thin, long slices, then chop into very small cubes If you have a Mandolin Slicer, you can first slice veggies with it [I used the smaller blade], and then finish slicing them into cubes by hand.
Ingredients 12 oz. Cheese 10 oz. Preparation Place all ingredients in a bread machine. Set for dough. Let the machine knead once. When it stops for the first time, turn it off and let the dough sit and rise for 20 minutes. If you do not have a bread machine, mix all ingredient and knead by hand until all ingredients are mixed well.
Then, let it sit for 20 minutes. After 20 minutes, divide dough into 8 pieces. I normally lightly grease the surface with olive oil and separate dough by hand. Roll each piece into a rope about 1 inch thick. Wet ends with water and stick together. If you desire something other than plain bagels, you can mix in ingredients in two different ways: add your favorite ingredient in the dough from the beginning, and make the entire batch the same way, or, if you are like me and want a couple of different kinds, have your ingredient such as onion or dates chopped up and ready.
When you have your 8 pieces, you can flatten each one and add the ingredient of your choice, and then roll it into a rope, making sure to seal the edges. If you like sesame seeds, sprinkle some on the surface, and, while rolling out dough, roll each piece in them, making sure they get set deep in the dough. Fill a cooking pot with about three inches of water. Place 2 tablespoons of sugar in water and bring to a boil. After the bagels rise for 15 minutes add them to the boiling water for 1 minute turning them as they boil.
Drain and place on a greased baking sheet. Let bagels cool for a few minutes before serving. Option 1 1. Option 2 1. Don't eat too much of it! Combine 4 cups of warm water and 1 tbsp of yeast and let stand for 5 min Add the rest of the ingredients, mix well cover with towel and let rise for 2 hours. Oil hands and split dough in 3 balls. Put in glass bread baking shells and let rise for 2 more hours.
Preheat oven to and carefully place dough in the oven for 30 min, or until bread is a golden color. Line muffin tin with muffin cups. Combine almond flour, baking soda, salt, egg replacer and cinnamon. Add vanilla, honey, apple sauce and gently fold in. Stir in raspberries. Evenly fill each baking cup [I filled mine to the top] 7.
I pray that as you dedicated yourself to listen to the Lord during this fast, your body, soul and spirit were rejuvenated. I also pray that you have experienced the healing powers of plant foods, provided by our wonderful Creator. I am certain that you felt a difference in the way you feel, think and even sleep.
So, why go back to anything less than feeling your best?! If you would like to learn more about plant vegan living, I have several options for you: 1. Sign up to receive Vegalicious posts into your Inbox—I will be posting more recipes, nutrition and fitness tips. Get more recipes, like you enjoyed this month from the Vegalicious blog or the Store. I have published more ebooks, filled with healing plant goodness.
P a g e Whichever path you choose, I wish you a healthful, blessed life and joy in the Lord! They also failed to know what protein is for. With education on the topic of protein lacking it is really pointless to tell people where to get protein. We first must understand what protein is.
Protein became the new American mantra about years ago. So, before I tell you where and how you get your protein, let me tell you what protein is. Proteins are made up of long chains of amino acids. There are 22 different types of amino acid and our bodies need all of them to function properly. Amino acids are chemical compounds containing carbon, hydrogen, oxygen and nitrogen, which combine together into different structures to form the various types of protein that the body requires. There are many forms of protein, which all play an important role in the function of the body.
For example, collagen is a protein and is vital for the strength, elasticity and composition of our hair and skin. Proteins, through digestion, are broken down into individual amino acids. The amino acids are then absorbed and reform in order to create new proteins that are then used by the body. Not at all! Without them the new proteins that are formed by the body cannot be properly formed. I am sure that now you are curious to know what amino acids are essential.
Well, ok, since you asked. But make sure to memorize them and recite in your dream. So here we go: phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, leucine, and. P a g e lysine. Shoosh… you must feel so much smarter now—you can memorize these to impress your friends at the next dinner party. The amino acids arginine, cysteine, glycine, glutamine, histidine, proline, serine and tyrosine are considered conditionally essential, meaning they are not normally required in the diet, but must be supplied exogenously to specific populations that do not synthesize it in adequate amounts.
So, next time you think about protein you might actually know what it means. The incomplete proteins are usually lacking one or more of the essential amino acids. They were generally thought to be found in plants, such as vegetables, fruits, grains, nuts and legumes. And… you would not even have to eat these two at the same meal to get that—your body will do that for you! However, this belief, as much as our meat eating society wanted to have it embedded in our brains, is not correct.
Susan Havala Hobbs, Ph. I began calling around and talking to people and asking them what the justification was for saying that you had to complement proteins, and there was none. And what I got instead was some interesting insight from people who were knowledgeable and actually felt that there was probably no need to complement proteins. So we went ahead and made that change in the paper.
And it also confirmed that complementing proteins at meals was totally unnecessary. I found it totally compelling and amazing to find out just how many different foods do measure up to the complete protein standard click on this link to see large view of this image :. For example:. Dennis Gordon, M. Ed, R. These myths have great staying power despite their being no evidence to support them and plenty to refute them. Jeff Novick, M. When I pointed this out, the woman identified herself as a medical resident and stated that her current textbook in human physiology states this and that in her classes, her professors have emphasized this point.
I was shocked. If myths like this not only abound in the general population, but also in the medical community, how can anyone ever learn how to eat healthfully? The only possible exception could be a diet based solely on fruit. John A. McDougall, M. This is a misconception dating back to , when Osborn and Mendel studied the protein requirements of laboratory rats. According to this concept, wheat and rice were declared deficient in lysine, and corn was deficient in tryptophan.
It has since been shown that the initial premise that animal products supplied the most ideal protein pattern for humans, as it did for rats, was incorrect…. From the chart, it is clear that even single vegetable foods contain more than enough of all amino acids essential for humans…. Furthermore, many investigators have found no improvement by mixing plant foods or supplementing them with amino acid mixtures to make the combined amino acid pattern look more like that of flesh, milk, or eggs.
If people living before the age of modern dietetics had had to worry about achieving the correct protein combinations in their diets, our species would not have survived for these millions of years. Andrew Weil, M. Charles Attwood, M. The old ideas about the necessity of carefully combining vegetables at every meal to ensure the supply of essential amino acids has been totally refuted. I am glad you are thinking about that. P a g e Protein is required by the body for growth, maintenance and repair of all cells. Protein is a major component of muscles, tissues and organs and is essential for nearly all processes that occur in our bodies, such as metabolism, digestion and even transporting nutrients and oxygen in the blood.
Protein is also responsible for the production of antibodies, which fight against invaders: illness, infection, etc. It is also responsible for the main nutrient that keeps our hair healthy and shiny, our skin fresh and glowing, our nails and our bones strong and healthy. The amazing part of the answer is that most plants have some protein in them. It is truly unfortunate that the dairy and the meat companies along with media created this myth that the only true source of protein we have is animal products.
History proves that it was not always so. Actually, it was not until the beginning of the 20th century, as the wages started to go up and employment was not as scarce as it was for centuries passed, that a common man was even able to afford such luxury foods as eggs, milk, cheeses and, especially meat.
When I was growing up overseas, we did not have meat in every meal we consumed. Milk was more readily available, but dairy products, such as cheeses, were more of a special occasion treat. Interestingly enough we were no sicker than the Americans. On the contrary, the population of our country was slimmer, with less coronary related diseases, and very few cancer cases compared to the American statistics. The allergies were not very common as well as obesity was almost an unknown phenomenon. So, where did we get our protein?
Are you ready for the answer?! Same place animals do, of course—Plants! The animals eat grass for the most part, or at least they should, as God intended it , and then their bodies extract needed nutrients to make protein, just like ours do. Here are just a few sources that will give you an idea of where to look for protein: oatmeal, brown rice, peas, lentils, legumes, nuts, dark colored greens, etc.
Just to give you an idea of how easy it is to get your daily protein intake, here is a comparison between animal and plant protein:. By these figures, even if you are an avid athlete and are burning 3, calories a day, you need only around 37 grams of protein. By looking at the figures I have provided above you can easily realize how effortless it is to get all the protein you need in just a few servings of plant foods.
Source These days, most people suffer from protein overdose, resulting in many of our modern day illnesses. Colin Campbell. Glad that you asked! It is a question that begs to be answered, especially following the statements I had just made. The only harmful protein that you can consume is animal protein. The more you consume of it, the more risk you are placing yourself in and making yourself more susceptible to various diseases, such as coronary diseases, autoimmune diseases, diabetes, various forms of cancer, skin problems, hormone imbalances, etc. On the other hand, studies have shown refer to The China Study that plant protein, regardless of how much of it you consume, is not harmful at all.
It is also important to note that when we consume whole plant based diet i. From my observation and personal experience I find it altogether impossible. The rich content of fiber, enzymes, vitamins, nutrients and minerals makes you feel full faster, thus preventing overeating. The process can be likened to gas to energy conversion in cars.
The cleaner the gas the less toxicity is involved. To avoid toxic pollution internally you have to take the cleanest form of protein possible—plant protein. On a plant based diet, since protein intake is cleaner and less in quantity than average intake on SAD Standard American Diet the body is able to operate more efficiently and utilize every bit of protein you give it.
If you do not agree with me, just think about all Thanksgiving dinners you have been to, where animal protein is to be the king. Living foods, such as vegetables and greens, take less than an hour to pass through your stomach and head on into the intestinal tract. Another thing you should consider is the design of the human body. If foods are consumed that are devoid of fiber, such as animal food, we end up with a lot of putrefaction—rotting of animal protein our bodies are trying to digest. Pick quality Protein sources! P a g e I had written on the topic of fat on my blog a while back, and, as the time went on and I became wiser, I had gone back to update the two posts in which I shared my thoughts:.
Naturally we cut out all of the bad, i. I never bought into the myth that oils are so good for us, especially the coconut oil, that we should be eating a tablespoon of it a day. It just made no sense! However, as the time went on, I heard of the stories of people who were on a plant based diet and their cholesterol levels fell even lower. I was a bit bewildered—why not ours?
While my TSH marker kept dropping, my cholesterol number did not change much for a couple of years, after the initially drop off. By then I already knew that oil had something to do with it. But I needed to know more, so, I was out to find out why we were not dropping our total cholesterol numbers to what I had in mind. Our labs were a proof of that. Although we used oils VERY moderately, sometimes going days without taking any in, they still affected us.
Then, finally, after years of being plant based, I got to hear Dr. Esselstyn in person on the topic of heart health and then read his fantastic book: Prevent and Reverse Heart Disease. And what is moderation after all? It is very subjective. Esselstyn, for example, had a patient.
But before you click off or right me a mad comment, take a few minutes to read through the entire post. But to give you an idea of how often I make such desserts, which are primarily not even for me—about every 3 months or so. They will not change their mind, and neither will I. Those who are open to explore the possibility of improving their health, however, are always welcome to leave comments and have an open conversation under this post, on Facebook, YouTube or anywhere else.
After all, what I am proposing here is not criminal—I am not asking you to take medication, I am not asking you to snort crack or give up your firstborn. I am simply proposing that there are times when we think we know the truth, just like I did, but in reality we might have been mislead by good intentioned but misinformed people, or worse yet, by our own research and conclusions drawn from the wrong sources. NOTE: There are 3 videos in this post. All of them are VERY important to each point I make, so, for the sake of your health, please take the time to watch them.
I would love to help you dispel some of the misinformation that has been fed to you, or to simply help you figure out what role fat plays in our life. Is that a deal?! Not all fats are created equal. There are good and bad fats. Primarily we should be thinking not about the quantity, but rather quality of fats. The reason we like fats, whether we want to admit it or not, is because they are pleasant to taste.
Their molecules are round and feel great in our mouths. But that is not why fat is important… if it is at all. Our body has to have a certain percentage of fat in it to function properly. Remember that we want to learn about health first! Weight loss is a benefit of the entire process. It is bound to happen if you have a balanced diet.
Our bodies need fat for many reasons. Healthy fats are necessary for proper brain function. The brain uses fat as insulation for its billions of nerve cells. The better insulated a cell, the faster it sends messages and the speedier your thinking becomes. Good fats are necessary for the brain. Walnuts, flax seeds, hemp seeds and dark, leafy greens will help the brain to run smoothly.
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Becoming too thin, which seems to be a problem with models and young girls they inspire, causes cessation of menses, and leads not only to infertility but to a host of other problems. Lack of menstruation disrupts hormonal production in females. Hormone imbalance can lead to severe disorders of pituitary gland, adrenal glands and thyroid. These, often neglected, small members of our body are of primary importance and cannot be neglected.
These kinds of fats are found in processed and animal products. Then there are fats that are good for us yes, they do exist! They contain antioxidants and good oils that help joints, nerves, and bones, as well. P a g e as possess properties that help to lower the risk of heart disease and high cholesterol, and have proven effects on lowering high blood pressure. Fats also help us to feel satiated. These fats—provided we eat them in reasonable quantities—are not only beneficial, but vital to our diets.
I hope this makes you feel better already. Healthy fats are those fats that are found in nature in an unprocessed form. Oils are processed foods. Studies have shown that oils, even of the highest quality, should be avoided, since they cause damage to our arteries. Watch this 60 minute video, presented by one of the most respected men in the Health and Nutrition sphere, Dr. Caldwell Esselstyn, to uncover the truth for yourself.
Every moment you spend watching his lecture will be an investment in your health. A study on humans conducted by David Blankenhorn, M. The study demonstrated that all three types of fat— saturated animal fat, monounsaturated olive oil , and polyunsaturated EFA —were associated with a significant increase in new atherosclerotic lesions. I am taking away the holy grail! And I also wonder who was sponsoring those studies. Each meal emphasized a different component of the Mediterranean diet.
After the meal rich in olive oil, dilation in the arteries was impaired. No such problems occurred with the other meals. Robert Vogel, this research and other data indicate that olive oil is not heart protective. Did you ever ask yourself that question? I know I did. And is there such as place as Mediterranean? Not that I know or could find it on the map.
So, what gives? I also always wondered when the study was done and under what conditions. Luckily for you all, I recently came on to a gem of a 10 minute video you have to see to find out answers to these questions. But hold on to your chairs, because you might feel like you are getting blown away by… common sense! However, because my goal was not to be a vegan, but healthy, when. P a g e I started my quest, I was open minded to what would take me there, no matter how much I had to change my mind.
When being a whole foods, no fat vegan had a promise to get me to where I needed to get, I was open minded to give up what I thought I knew. But I found that not everyone feel the same way about this. There are a lot of junk vegans for example, who suffer from the same ailments as the rest of our society.
There are also raw vegans, who are supposed to be a lot healthier than the rest, who, for example, are known to overdo on fats—oils, nuts, etc. However, recent change of mind about fats among the raw community pillars is pointing to the same fact—excessive use of fats is NOT good for us.
The conclusion seemed clear to me. What I failed to think about was if there was any cooked food that had more nutritional value over any raw food. What is more nourishing: steamed asparagus or cashew nuts? Lightly cooked red cabbage or an ounce of raw almond butter? A baked apple or a slice of a raw dessert? But what I could never understand is this: how can oil be good for my hormones, and where is the research that would prove this to be true?
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I reversed hypothyroidism while avoiding most oils altogether now I am not consuming any at all, as mentioned before. What I found is contrary to the belief that coconut oil is good for hormones. See, extra fat has to be dealt with by our bodies somehow, and coconut oil IS FAT, so our body creates fat cells to store it. P a g e other things too—they store other impurities, like extra estrogen, which leads to hormone imbalances, and female cancers.
To think that a spoonful of coconut oil a day is somehow going to balance hormones or thyroid is quiet absurd, especially if the rest of the diet is messed up. When that happens, and we supplement with B12, our bodies naturally balance hormones. A couple of months back I was contacted by a wonderful lady who suffered from hypothyroid condition. Although I do not consult on health related issues, I do teach people how to eat the way I do and offer all detailed information of my journey, so they can try to see if it works for them too.
After two coaching sessions she felt that she can maintain what I taught her on her won what a trooper…. My TSH had come down from 5. I know that this is only the beginning and that my numbers are going to be much better which is very exciting for me and a little amazing. For the first time in years I feel that I am making a difference to what goes on with my body and not playing the guessing game all the time and constantly looking for the perfect supplement.
This diet is so easy and light and fulfilling, and now that I can see real results it makes it even more inspiring. I have lost about 8 pounds, I feel clearer in my thinking, I have more energy, my sleep is better and I feel happier. My doctor was a little surprised and was really interested to hear what I had been doing. She typed away furiously as I downloaded all that I had been doing and taking. I am going to have my blood work redone in 3 months which I am looking forward to. My husband, who has high blood sugar is also on the diet and is doing great!!
We are both vegan now and it shows. Thank you, Elena. While trying for years to achieve improvement in her health she came to a brick wall, only two months of whole foods, unprocessed, no oil, no sugar eating diet, led for her TSH to drop by 1.
Those who have or had hypothyroid condition know well it is a miracle! Remember that when we consume foods in their natural state they come with fiber, vitamins, minerals, etc. I know that I cannot have more than a handful or two of soaked nuts at a time—they fill me very quickly, and I eat nuts only about once every other week, so no danger there. Unassimilated fats are stored by the body and end up clogging our arteries, while creating other problems and settling on our hips and thighs.
Cooked fats change their molecular structure and, if they reach a smoking point, become carcinogenic. People are now starting to read labels. Let me help you to save time and get straight to the magic formula. Cholesterol is made in the liver. Animals produce cholesterol, humans do as well. We need the cholesterol that WE produce to live healthy lives. P a g e process. Animals have a different DNA than we do, so their cholesterol is harmful to our bodies! When I talk about natural fats, I am referring to the ones that have not been altered and are consumed in their unaltered state. Need an example?
Nuts, seeds, whole olives, whole coconuts, avocados etc. Whatever the origin of food is: plant, animal, raw or cooked, our bodies are not created to have excess of it. Food is meant to be eaten to provide energy and sustenance to our bodies. It is our fuel, if you will. Overeating bad fats does contribute to weight issues, but since we are talking about moderate intake of healthy fats, we should look at more than the number of grams or calories of fat we consume. We need to look at the accumulation of waste and toxins in our bodies which results from poor, mainstream diets, and our inability to process what we eat efficiently.
When we consume poor diet that consists of highly acidic foods animal and processed sources we begin to store and accumulate waste matter. Given, some of us eat better diets than others, in which instances there is less waste accumulation. With acidic bodies comes waste accumulation, and it comes with consequences: gastrointestinal disorders like IBS and excessive bloating, low energy, and weight retention, in spite of exercise and efforts to eat well.
This includes: greens, vegetables, green smoothies, avocados, nuts, legumes, grains and other delicious foods. The effect of these foods will help you end the weight retention and provide you with a renewed capacity to assimilate foods efficiently—fats included. The key to a slim, supple body is not avoiding fats. It is avoiding dense, acidic foods! These all might contribute to acidity and weight retention.
The good news is that eating moderate amounts of healthy fats will not make you gain weight and please remember, when I am talking about healthy fats at this point, I am talking about those found in whole foods, not processed fats like oils, no matter how touted they are to be healthy and good for you! If anything, avocados and young coconuts will help to alkalize your systems and keep you satiated, which can contribute to weight release. This is not a joke, I promise! I stay slim effortlessly, without counting calories or figuring out how many grams of fat are in my food.
Campbell and others. It is very simple, really. Simple enough that even my husband can do it! Just watch this 2 minute video to see how easily you can make your favorite stir fry all oil free! Need more ideas? If you have your mind made up, like. P a g e some I came across, that there are in fact, good extracted oils, I am sorry, and no matter the argument that you can present, we will not see eye to eye on the subject.
I know that arguments could be made otherwise, but there is no backing or proof to them. If you still doubt, then when you read opposing research, always make sure to check all of the facts, and also know WHO is doing the research, and if the involved parties have any vested interest in promoting oil consumption. As for now, here are a few points I hope you drew from reading this article: 1. Not all fats are bad! Avocados are not evil! Cooked fats are dangerous o Heated fats, especially when they rich a smoking point, release carcinogens 5.
Plant fats will not make you fat!
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Will it be easy to digest and eliminate or will it clog my insides? We can enjoy fats in healthy quantities without suffering any ill effects. So, get up, go get yourself a couple of avocados and make a great tasting guacamole! P a g e When we first started our health journey we had MANY questions from friends and relatives. We would often invite people over—it seemed that "show and tell" [i. Many such "show and tell" or "blab and grab" visits were quite interesting, through provoking and even humorous.
One time my niece and a couple of her friends came over for dinner. They brought along a beautiful toddler. As you already know, I am a proponent of consuming unaltered fresh fruits and vegetables, and food in general. I believe it was squash or something of sorts. Everything inside of me protested, knowing that by the time the baby was going to consume that food, she will get little to no of the benefits of vitamins and nutrients that could be found in a fresh form of the same food.
Her mother proceeded to go into our kitchen. I saw her looking around, a bit bewildered She seemed confused, so she twirled on her toes to see if she was missing something. The mom was surprised to see that we did not have one. She asked me how we warm up our foods. Unfortunately for us, we did not know any better, so we quickly adapted to the American dietary lifestyle, and, as you can guess, since microwaves are considered to be a necessity, a holy cow, really we made sure to have one our kitchen.
A few of years ago, when I was researching all I could about nutrition, I discovered the truth about microwaves. We immediately removed our microwave from the kitchen. I went back to the old conventional style of warming up our foods: stovetop. Since then I have not missed having a microwave at all. Old fashioned? Not at all. Let me tell you why. From up to recently, their research has been carried out mainly at the Institute of Radio Technology at Klinsk, Byelorussia. P a g e As a result microwave ovens were banned in Russia in Unfortunately, the ban was lifted after Perestroika.
As a seventh grade student, Claire Nelson learned that di ethylhexyl adepate DEHA , considered a carcinogen, is found in plastic wrap. Three years later, with encouragement from her high school science teacher, Claire set out to test what the FDA had not.
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Although she had an idea for studying the effect of microwave radiation on plastic wrapped food, she did not have the equipment. Eventually, Dr. The research center, which is affiliated with the FDA, let her use its facilities to perform her experiments, which involved microwaving plastic wrap in virgin olive oil.
P a g e Claire tested four different plastic wraps and "found not just the carcinogens but also xenoestrogen was migrating [into the oil] Throughout her junior and senior years, Claire made a couple of trips each week to the research center, which was 25 miles from her home, to work on her experiment.
An article in Options reported "her analysis found that DEHA was migrating into the oil at between parts and parts per million. The FDA standard is 0. Claire Nelson received the American Chemical Society's top science prize for students during her junior year and fourth place at the International Science and Engineering Fair Fort Worth,Texas as a senior. Allow enough space between the food and the top of the dish so that plastic wrap does not touch the food. I am dedicated to helping others make right choices for a bright future through Faith, Family, Food, and Fun!
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