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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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Sweet Potatoes, or Yams, and Spinach with Spiced Orange Sauce - Persian Style
(About 8 servings)

3 cups Onions, chopped
2-1/2 tbsp. Garlic, minced
3 lbs. Sweet Potatoes or Yams, pealed and cubed (1/2" to 3/4")
3 lbs. Spinach, fresh or frozen (thawed), washed and chopped
1-12 oz. can Orange Juice, frozen concentrate
1-12 oz. pkg. Prunes, pitted, and cut into halved or quarters
1-1/2 tsp. Coriander Seeds, ground
1-1/2 tsp. Cumin Seeds, ground
1 tsp. Cardamom Seeds, ground
1 tsp. Cinnamon, powdered
1 tsp. Turmeric, powdered
1 tsp. Ginger, ground
1/2 tsp. Allspice, ground
1/2 tsp. Black Pepper, ground
1/8 tsp. Cloves, ground


This dish may be prepared in a microwave (on high) or regular oven (350 degrees F.) or in a wok (medium).

Place the Onions, Garlic, Sweet Potatoes or Yams, Orange Juice, Coriander, Cumin, Cardamom, Cinnamon, Turmeric, Ginger, Allspice, Pepper, and Cloves in a wok or large covered baking dish or pan.  Heat the ingredients until the onions and potatoes begin to get tender, mixing as needed to insure uniform cooking.  Add the Spinach and Prunes and continue cooking until all the ingredients are tender.  Serve over Basmati Rice.  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! (d-2)

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