“Feeding the Spirit: How Fasting Can Strengthen Us Beyond SNAP and Food Stamps” In times of uncertainty, fasting helps our families rediscover the power of discipline and planning

Today, as we face reports of SNAP benefits and food stamp programs being cut or reduced, many families are understandably anxious about how they will make ends meet. The thought of losing assistance that helps put food on the table can bring real stress and fear. But there is an ancient, proven practice that not only helps stretch what we have but strengthens our health, mind, and spirit in the process—fasting.

Fasting isn’t just about going without food. It’s about learning discipline, balance, and gratitude. When we fast properly—eating small, nutrient-rich meals spaced out over 12-hour gaps—it trains both the body and the mind to handle scarcity with wisdom instead of worry. Teaching our children this discipline early helps prepare the next generation for endurance, focus, and self-control.

This practice can be particularly valuable now. During uncertain times, fasting helps us stretch our food supply, allowing us to do more with less. By limiting meals and avoiding overindulgence, we reduce waste and improve our digestion and energy levels. The truth is, overeating costs more than eating healthy ever will.

For those trying to build affordable, lasting meal plans, look no further than the frozen food section of your local market. Many frozen vegetables—such as broccoli, cauliflower, carrots, spinach, and mixed greens—are 100% natural and free from preservatives. These can be stored for months and turned into hearty soups, stews, and casseroles that feed families for several days. Soups, in particular, are a wonderful way to stretch meals, ensuring everyone eats nutritiously while keeping costs low.

Pantry-Ready Quinoa Vegetable Stew

This recipe will feed a family of four to six and doesn’t take much time to prepare—just a little patience and care. It’s the kind of meal that warms the heart as much as it fills the belly.

Ingredients

• 1 cup dry quinoa, rinsed if you can

• 6 cups water, or use 2 vegetable bouillon cubes dissolved in 6 cups water for extra flavor

• 1 can (14.5 oz) diced tomatoes with their juice

• 1 can (15 oz) mixed vegetables, or 3 cups frozen vegetables like broccoli, cauliflower, carrots, spinach, or any greens you have on hand

• 1 can (15 oz) beans—black beans or Navy beans will do

• 2 tablespoons tomato paste, if you have it, to add richness

• 1 tablespoon cooking oil— ( Avocado or Olive Oil )

• 1 teaspoon salt, or to taste

• ½ teaspoon black pepper

• 1 teaspoon paprika

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1 teaspoon dried thyme or Italian seasoning

• ½ teaspoon turmeric, if you like

• 1 bay leaf, optional

Instructions

Start by heating the oil in a medium or large pot over medium heat. Add the quinoa and stir it for a minute or so—this brings out a gentle, nutty flavor that makes the stew taste like it simmered all day.

Pour in your water or broth, then add the diced tomatoes, beans, vegetables, and all your seasonings. Stir everything together so the flavors begin to mingle.

Bring the pot to a gentle boil, then lower the heat and let it simmer for about 25 to 30 minutes. Stir it now and then, checking that the quinoa is tender and the stew has thickened nicely. Taste it and adjust the salt or seasonings if you need to, and remove the bay leaf before serving.

Storage and Tips

This stew will keep in the refrigerator for three to four days, or you can freeze it for up to three months. If you want to brighten the flavor, a little splash of apple cider vinegar or a squeeze of lemon just before serving works wonders. For a soupier texture, simply add an extra cup or two of water while cooking.

This stew is simple, wholesome, and heart-healthy. The quinoa and beans give protein, the vegetables bring vitamins and fiber, and the whole pot stretches to feed a family while nourishing both body and soul. When food assistance is uncertain, meals like this remind us that with a little planning, discipline, and creativity, we can still feed our families well. Even in hard times, a warm pot on the stove is proof that care and love can carry us through.

Many brands today offer non-GMO and low-sodium options that are both affordable and shelf-stable. But this requires discipline and awareness—reading labels carefully, choosing nutrient-rich foods, and cutting back on items that offer little to no nutritional value. Sugary cereals, chips, and processed snacks may seem cheap and filling, but they come with long-term costs to health and finances. These foods often increase cravings rather than satisfy them, leading to overeating and health complications.

Something as simple as plain oatmeal can go a long way. It’s high in fiber, affordable, and keeps hunger at bay far longer than sugary alternatives. Water, too, is key—staying hydrated supports the body’s natural fasting rhythm and helps maintain energy during long days.

Ultimately, fasting helps us return to what our ancestors already knew: true security comes from discipline, knowledge, and preparation. Long before government programs existed, our people survived by working together, storing food, and eating modestly. The lessons they left behind still hold value today.

This is not about deprivation—it’s about empowerment. Fasting gives us control over our appetites, sharpens our thinking, and strengthens our community resilience. As we face possible program cuts and economic uncertainty, we can turn this challenge into a moment of renewal. By fasting, storing wisely, cooking creatively, and eating consciously, we not only safeguard our health but reclaim our independence.

Now is the time to get back to the fundamentals—to plan ahead, buy smart, and teach our families that with faith, patience, and discipline, we can weather any storm. The body may hunger for food, but it also hungers for order. Through fasting, we feed both.