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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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Fruit Smoothie with Cantaloupe, Banana and Dates
A healthful all fruit, non-dairy "milkshake" substitute
(3-4 servings)

1 - Cantaloupe

1 - Banana
6 - Pitted Dates
2 tbsp. Flaxseed, whole (optional)


This recipe is best prepared in a high-powered blender such as a Vita-Mix.   If a smaller blender is used, we suggest that the recipe be cut in half for each batch. 

It is also best to refrigerate the fruit several hours before preparing the Fruit Smoothie.  To make the Smoothie even colder, the Banana could be peeled, cut into pieces and frozen.

Thoroughly wash the Cantaloupe.   Cut into sections.  Remove the seeds and rind.  Place into the blender.  Add the peeled Banana and the Pitted Dates.  If the fruit is warm, we suggest adding 1or 2 cups of ice.  Cover the blender and run at "high" until the Dates are thoroughly blended into the Smoothie (about 1-minute).  Serve in a tall glass with a straw, and enjoy.  A Fruit Smoothie also makes a great breakfast.

Ingredients information



Dates, Deglet


Utensils and Equipment Information


Measuring Cup, Liquid

Measuring Spoons


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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