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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 - Spelt Barley Orange Cardamom Raisin with Sunflower Seeds


4 tsp. Yeast
3 cups Spelt flour
1 cup Barley flour
2 tsp. Cardamom, ground
12-oz. can Orange Juice, frozen
1 tsp. Lecithin
2 tbsp. Molasses (unsulphured)
Water (as required)
1 cup Raisins
Sunflower Seeds


Empty the orange juice container into a bowl and warm to room temperature if grinding your own grain, or slightly higher if using prepared flour.  Set aside.

Add the dry ingredients to a mixing bowl or dough mixer in the order listed.  Form a depression in the dry ingredients and add the lecithin, molasses, and 1/2 of the orange juice.  Mix and kneed the mixture adding the remaining orange juice and then water as necessary to maintain proper dough consistency.  Add the raisins and continue kneading.  The total kneading time should be approximately 20 minutes.  (See our step by step pictorial bread making article.)

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 two pieces and reform into two loaves making sure that the the entire surface, including the ends are coated with the sunflower seeds.  Final length should be slightly less than the length of the baking pan.  Place in two 12 cm. X 24 cm. (4-1/2" X 9") bread pans (we prefer terracotta).


Set the oven to warm setting �45�C (120�F), or a warming drawer on "low".  Be careful that the oven or warming drawer 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 175-180�C (350-360�F).  Bake for approximately 35-45 minutes (We have found that the baking time varies from oven to oven).  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! (d-8)

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