Hi everyone, Emily here! Embarking on a Daniel Fast is such a beautiful way to reset both your body and your spirit. When you’re focusing on whole, plant-based foods, breakfast can sometimes feel a bit repetitive, but it doesn’t have to be! This Banana Nut Oatmeal is my absolute favorite way to start a fast day. It’s warm, incredibly filling, and uses the natural sweetness of fruit to satisfy those early morning cravings. While the traditional guidelines for a Daniel Fast are quite specific, this recipe provides a comforting, “permitted” foundation that feels like a treat while remaining deeply nourishing.
Why You’ll Love This Recipe
- Sustained Energy: The complex carbs in rolled oats provide a slow release of energy to keep you focused through prayer and work.
- Wholesome Ingredients: This recipe relies entirely on “foods of the earth,” sticking to the core principles of the fast.
- Naturally Sweet: Using a ripe banana adds a creamy texture and natural sugars that brighten the bowl.
- Quick & Reliable: You can have this on the table in under 15 minutes, making it perfect for busy mornings.
Equipment
- Medium Saucepan: For cooking the oats evenly without scorching.
- Wooden Spoon: For stirring the mixture as it simmers.
- Knife & Cutting Board: To slice the banana precisely.
Ingredients
- Rolled Oats: 1 cup; old-fashioned oats provide the best chewy texture and fiber content.
- Liquid: 2 cups; use water or unsweetened almond milk for a creamier, nuttier finish.
- Banana: 1 large; sliced thinly to melt into the oats for natural sweetness.
- Sweetener: 1 tablespoon; honey or pure maple syrup (see my note below regarding strict fast guidelines!).
- Ground Cinnamon: 1 teaspoon; adds a warm, aromatic spice that complements the banana perfectly.
- Assorted Nuts or Seeds: 1/4 cup; walnuts, almonds, or chia seeds add a necessary healthy fat and crunch.
Instructions
- Boil: Bring to a boil your water or unsweetened almond milk in a medium saucepan over medium-high heat.
- Simmer: Simmer the oats by adding them to the boiling liquid and immediately reducing the heat to low. Let them cook uncovered for 5 to 10 minutes.
- Stir: Stir occasionally during the simmering process to ensure the oats don’t stick to the bottom and absorb the liquid evenly.
- Remove: Remove from heat once the oats are tender and have reached your desired consistency.
- Add Flavor: Add the flavor by stirring in the sliced banana, your choice of sweetener, and the ground cinnamon until the mixture is fragrant and well-combined.
- Top & Serve: Top and serve by dividing the oatmeal into bowls. Sprinkle your assorted nuts or seeds over the top for that perfect final crunch.
You Must Know
- Daniel Fast Disclaimer: Traditionally, the Daniel Fast excludes all added sweeteners, including honey and maple syrup, as it focuses on “no pleasant foods.” If you are following a strict version of the fast, I recommend omitting the sweetener and relying entirely on a very ripe, mashed banana for flavor. Always check your almond milk labels to ensure there are no added sugars or preservatives!
Storage Tips
- Fridge: You can store cooked oatmeal in an airtight container for up to 4 days.
- Reheating: Oatmeal thickens significantly when cold. Add a splash of water or almond milk before reheating on the stove or in the microwave to restore the creaminess.
- Freezing: You can freeze “oatmeal pucks” in a muffin tin! Once frozen, pop them into a bag. Thaw and heat for a 2-minute breakfast.
Ingredient Substitutions
- The Grains: If you aren’t an oats fan, you can use quinoa or cracked wheat, though cooking times will increase.
- The Fruit: Swap bananas for blueberries or diced apples for a different seasonal vibe.
- The Nuts: If you have a nut allergy, sunflower seeds or toasted pumpkin seeds (pepitas) are excellent Daniel Fast-approved alternatives.
Serving Suggestions
To make this breakfast even more satisfying, try:
- Adding a tablespoon of natural, unsweetened peanut butter for extra protein.
- Serving with a side of fresh seasonal berries.
- A splash of cold almond milk poured over the hot oats right before eating.
Cultural and Historical Context
The Daniel Fast is inspired by the biblical accounts of the prophet Daniel, who famously requested a diet of vegetables and water (Daniel 1:12) and later abstained from “choice food,” meat, and wine (Daniel 10:3). In modern times, it has become a popular 21-day spiritual fast for many Christians, emphasizing a return to simple, unprocessed foods as a form of sacrifice and purification.
Seasonal Adaptations
- Autumn: Use pumpkin pie spice instead of just cinnamon and add a few pumpkin seeds.
- Winter: Stir in some raisins or dried cranberries for a burst of chewy sweetness.
- Summer: Top with fresh peaches or nectarines when they are at their peak.
Perfect Occasions
- The Start of a Fast: A gentle way to transition your body into a plant-based diet.
- Post-Workout: Excellent for replenishing glycogen stores after a morning run.
- Cold Winter Mornings: Nothing beats a steaming bowl of oats when it’s freezing outside.
Freezer Meal Conversion
To prep this as a freezer meal, combine the dry oats, cinnamon, and nuts in individual glass jars. When you’re ready to eat, simply add the liquid and cook as directed, adding the fresh banana at the very end.
Pro Tips
- Toast Your Nuts: For a much deeper flavor, lightly toast your nuts in a dry pan for 2 minutes before adding them to the oats.
- The “Mashing” Trick: For a creamier texture, mash half of the banana into the oats while they simmer and slice the other half on top.
- Salt Pinch: Even on a fast, a tiny pinch of salt in the boiling water helps to bloom the flavor of the oats and the cinnamon.
FAQs About Recipes
Can I use steel-cut oats?
Yes, but they will take 20-30 minutes to cook and require more liquid.
Is almond milk allowed?
Yes, as long as it is unsweetened and contains no chemicals or additives.
What if my oats are too mushy?
Use slightly less liquid next time or reduce the simmering time by 2 minutes.
Daniel Fast Banana Nut Oatmeal
Ingredients
Equipment
Method
- Bring the water or almond milk to a boil in a saucepan.
- Stir in the rolled oats and reduce heat to low.
- Simmer for 5-10 minutes until the liquid is absorbed and oats are tender.
- Remove from heat and stir in the sliced banana, cinnamon, and optional sweetener.
- Divide into bowls and top with assorted nuts or seeds.
- Serve warm.
