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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 - Flat Soda - Sun Dried Tomato, Onion, Garlic and Pepper


 2 cups Spelt flour
1-1/2 tsp. Baking Soda
1-1/2 cups Onions, diced
1-1/2 tbsp. Garlic, crushed
2 tbsp Olive Oil, extra virgin
Hot Pepper Sauce (to taste)
3/4 to 1 cup Sun Dried Tomatoes


Preheat the oven to 350 degrees F.

Soak the sun dried tomatoes in a bowl with water.

Place the spelt flour and baking soda in a mixing bowl and blend together.

Peel and dice the onions and place in a sauce pan or microwaveable dish.  We prefer microwaving as it does not overheat the olive oil.  Peel and crush the garlic.  Add the olive oil and hot red pepper sauce.  We use enough hot pepper sauce to give the onions and garlic a light red color.  Mix well and cook until the onions become translucent. Remove from heat.

Drain the sun dried tomatoes and cut into 1/4 inch or slightly smaller pieces.

Mix all the ingredients together and add water until the consistency is like a thick pancake batter.  Spoon onto a non-stick or lightly oiled baking sheet and bake at 350 degrees F. for about 30 minutes or until the flat bread is firm to the touch.

These spicy flat breads are great with a salad.

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-21)

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