Below is a list of allowed/disallowed foods to be consumed during the fast, as well as links to recipes and food information sites.
Foods Allowed
All Fruits
These can be fresh, frozen, dried, juiced or canned (preserved in fruit juice). Fruits include but are not limited to apples, apricots, bananas, blackberries, blueberries, boysenberries, cantaloupe, cherries, cranberries, figs, grapefruit, grapes, guava, honeydew melon, kiwi, lemons, limes, mangoes, nectarines, oranges, papayas, peaches, pears, pineapples, plums, prunes, raisins, raspberries, strawberries, tangelos, tangerines, watermelon.
These can be fresh, frozen, dried, juiced or canned (preserved in fruit juice). Fruits include but are not limited to apples, apricots, bananas, blackberries, blueberries, boysenberries, cantaloupe, cherries, cranberries, figs, grapefruit, grapes, guava, honeydew melon, kiwi, lemons, limes, mangoes, nectarines, oranges, papayas, peaches, pears, pineapples, plums, prunes, raisins, raspberries, strawberries, tangelos, tangerines, watermelon.
All Vegetables
These can be fresh, frozen, dried, juiced or canned. Vegetables include but are not limited to artichokes, asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chili peppers, collard greens, corn, cucumbers, eggplant, garlic, ginger root, kale, leeks, lettuce, mushrooms, mustard greens, okra, onions, parsley, potatoes, radishes, rutabagas, scallions, spinach, sprouts, squashes, sweet potatoes, tomatoes, turnips, watercress, yams, zucchini.
These can be fresh, frozen, dried, juiced or canned. Vegetables include but are not limited to artichokes, asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chili peppers, collard greens, corn, cucumbers, eggplant, garlic, ginger root, kale, leeks, lettuce, mushrooms, mustard greens, okra, onions, parsley, potatoes, radishes, rutabagas, scallions, spinach, sprouts, squashes, sweet potatoes, tomatoes, turnips, watercress, yams, zucchini.
All Whole Grains
Including but not limited to whole wheat, brown rice, millet, quinoa, oats, barley, grits, whole wheat pasta, whole wheat tortillas.
Including but not limited to whole wheat, brown rice, millet, quinoa, oats, barley, grits, whole wheat pasta, whole wheat tortillas.
All Nuts and Seeds
Including but not limited to sunflower seeds, cashews, peanuts, sesame (unsweetened & unsalted). Also nut butters including peanut butter (100% peanuts).
Including but not limited to sunflower seeds, cashews, peanuts, sesame (unsweetened & unsalted). Also nut butters including peanut butter (100% peanuts).
All Legumes
These can be canned or dried. Legumes include but are not limited to dried beans, pinto beans, split peas, lentils, black eyed peas, kidney beans, black beans, cannellini beans, white beans.
These can be canned or dried. Legumes include but are not limited to dried beans, pinto beans, split peas, lentils, black eyed peas, kidney beans, black beans, cannellini beans, white beans.
All Quality Oils
Including but not limited to olive, canola, rapeseed, peanut, and sesame.
Including but not limited to olive, canola, rapeseed, peanut, and sesame.
Other
Plantain, Sugar-cane, Unleavened Bread.
Seasonings
Sea Salt (you can get this from Tesco, Morrisons,
Sainsburys, ASDA, ALDI, LIDL and other superstores).
Herbs – Thyme, Parsley, Bay Leaf, Mint, Garlic, Ginger,
Lemon, Lime.
Beverages
Spring water, distilled water or other pure waters.
Herbal/Fruit Teas, Freshly Squeezed Juice (ideally Apple or
Cranberry).
Foods Not Allowed
No Meats
Including but not limited to beef, chicken, pork, fish,
lamb, goat, turkey, other seafood.
No Dairy/Animal Products
Including but not limited to milk, cheese, eggs, and
yoghurts.
No Processed Sugar
Including white/brown sugar, honey, maple syrup, molasses,
sweeteners, chocolates, sweets, desserts.
No Iodised (Table) Salt
Including Processed Spices or MSG-based products e.g. Maggi
No Hydrogenated Fats
Including but not limited to Palm Oil and Margarine.
No Deep-fried Foods
Shallow-fry food in quality oils such as vegetable
(rapeseed) oil, olive oil etc.
No Flour*, White Bread, White Rice, White Pasta
*Whole wheat or oat flour is fine.
No Caffeine, Hot Chocolate or Concentrate-Based Juices
*Whole wheat or oat flour is fine.
*Eba (Cassava Flour) is fine.
*Semolina (ground durum wheat) is fine.
*Sadza (ground corn/maize) is fine.
No Caffeine, Hot Chocolate or Concentrate-Based Juices
Meal Plans
(Good website for breakfasts, lunches & dinners)
Good link for starter ideas on African/Caribbean dishes, such as:
- Boiled plantain and Mixed steamed vegetables
- Beans and Plantain Pottage
- Beans and Corn
- Potatoes and Mixed vegetables Pottage
- Fruit salad for breakfast, and fruits as a snack
- Green Salads with beans nuts or fruits
- Beans and Plantain Pottage
- Beans and Corn
- Potatoes and Mixed vegetables Pottage
- Fruit salad for breakfast, and fruits as a snack
- Green Salads with beans nuts or fruits
(A good site that outlines the endemic danger in some
foods we habitually eat, such as white bread; also provides 6 alternative
grains)