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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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We cook greens and grains in a 4 liter (qt.) covered casserole dish in a microwave oven.


1 1/2 cups Onions, cut in medium sized pieces (chunked)
1 cup Carrots, shredded
2 Lemons
1 Tbsp. Garlic cloves, peeled
1 Tbsp. Oregano, dried
1 tsp. Pepper, ground, black
4 Tbsp. Olive Oil, extra virgin
1/3 cup Rice

1/3 cup Millet
1/3 cup Barley
1 1/2 cups Water
Greens (any one or combination of Collards, Kale, Chard, Broccoli Rabe. or Dandelions) to fill casserole dish to overflowing (they cook down).


Wash and drain the greens and cut into pieces not over 2 inches.  Stems should be cut into 1/2 inch pieces.  Add most of the greens to the casserole dish with the onions and carrots to allow for mixing.  Add the oregano and pepper.

Scrub the outside of the lemons, cut into quarters and remove the seeds.  Pour 1 cup of the water into a blender along with the lemons, including the peel, and the garlic.  Blend at high speed.  Pour into the casserole dish.  Use the remainder of the water to wash out the blender into the casserole dish.  Add the grains and mix.  Add the remaining greens, cover the dish and place in the microwave oven for 10 minutes at "high".

After the 10 minutes the greens should be wilted enough to mix again.  Place back in the microwave oven for an additional 20 minutes and mix again.  Repeat for another 20 minutes.  It should be done.  Check the grains for softness and that the water is all absorbed.  Cook for additional time as needed, and if necessary, add a little water if contents are dry.  Mix in the olive oil and serve.

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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