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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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BREAD – Ezekiel Raisin Rolls with Sunflower Seeds
A flavorful and healthful bread taken from the pages of the Bible (with some modification)

Because we enjoyed the texture of this bread, we modified it into a very enjoyable raisin bread.

Ezekiel 4:9 "Take wheat and barley, beans and lentils, millet and spelt; put them in a storage jar and use them to make bread for yourself. You are to eat it during the 390 days you lie on your side. (NIV)
Note: Biblical scholars are not sure which bean was used, perhaps it was carob (St. John's bread), which we have included, and whether it may have contained cumin.

4 tsp. Dry Yeast

2 cups Whole Wheat Bread Flour
1 cup Spelt Flour
1/4 cup Millet Flour
1/4 cup Barley Flour
1/4 cup Lentil Flour
1/4 cup Carob powder
1/8 cup Soy Flour

1-1/2 tbsp. Cinnamon, ground
1 tsp. Soya Lecithin, liquid

4 tbsp. Molasses
2 cups Apple Juice, warmed to 52C. (125 F.) - adjust quantity as required
1 cup Raisins
Sunflower Seeds


Add the dry ingredients (except the raisins) to a mixing bowl or dough mixer in the order listed.  Form a depression in the dry ingredients and add the Lecithin, Molasses, and 3/4 of the Apple Juice.  Mix and kneed the mixture adding Apple Juice as necessary to maintain proper dough consistency.  Once the dough has begun to form, begin working in the raisins.  The total kneading time should be approximately 20 minutes.

Place a thin layer of Sunflower Seeds on a bread board or clean counter top.  Place the dough on the Sunflower Seeds and form into a cylinder about 1/3 m. (12") long.  Cut in twelve pieces and reform into rolls making sure that the the entire surface, including the ends are coated with the Sunflower Seeds.  Place the rolls on a cookie sheet, baking pan, or pizza stone (we prefer terracotta).


Set the oven to warm setting 45C (120F).  Be careful that the oven does not overheat.  Place the bread pans in the oven to raise to dough.   When the dough is slightly over double the size, turn the heat up to 175-180C (350-360F).  Bake for approximately 25 minutes.  When the crust is firm, but not crispy, the bread is done.  Remove from oven and baking pans.  Let cool on a wire rack.  Enjoy!

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!

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