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Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Asparagus and Olives with Tomato Sauce
Served on a bed of brown rice


3 lbs. Asparagus, fresh or frozen
Onions, 1 large or 2 medium, diced
1 - 1-1/2 tbsp. Garlic, crushed
1 -  28 oz. can Tomatoes, crushed
1 - 6 oz. can Olives, ripe, pitted, sliced
2 tsp. Oregano
1/4 tsp. Fennel Seed, whole
Hot Red Pepper Sauce or Cayenne Pepper  (to taste)
(To enlarge the photo of the Asparagus and Olives with Tomato Sauce, click on the photo or link)


We cook this recipe in our microwave oven on "high" but it can also be cooked in a conventional oven at 350 degrees F.

Begin by putting the water for the brown rice in the pot on the stove top, so that the rice and the asparagus are done about the same time.  We suggest cooking 2 cups of brown rice in 4 cups of water.

Clean and peel the onions and garlic.  Dice the onions and place in a large ceramic baking dish.  Crush the garlic and add to the onions in the baking dish.  Add the oregano, fennel seed, and hot pepper and mix well.  Cover the baking dish and place in the oven and cook until the onions begin to become translucent.

While the onions are cooking, wash and clean the asparagus and cut into bite-sized pieces.

When the onions have begun to get translucent, remove the baking dish from the oven and add the crushed tomatoes and mix well.  Cover the the baking dish and place back in the oven until the sauce begins to boil.

When the sauce begins to boil, remove the baking dish from the oven and add the asparagus and mix well.  Cover the baking dish and place back in the oven until the asparagus is tender.

While the asparagus is cooking, open the can of ripe olives, and slice, if necessary.

When the asparagus is tender, remove the baking dish from the oven, add the ripe olive slices, and mix well.  Serve over a bed of brown rice.


The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live!  (d-16)

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