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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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Multi Whole Grain with the Works

Flavorful and healthful rolls for all kinds of sandwiches

4 tsp. Dry Yeast

2-1/8 cups Whole Wheat Bread Flour
1/2 cup Spelt Flour
1/2 cup Rye Flour
1/4 cup Oatmeal
1/8 cup Buck Wheat Flour
1/8 cup Millet Flour
1/8 cup Barley Flour
1/8 cup Soy Flour
1/8 cup Brown Rice Flour
2 tbsp. Wheat Gluten
1 tsp. Guar Gum
1 tbsp. Poppy Seeds
1 tsp. Soya Lecithin, liquid
2 tbsp. Molasses
2 cups Water, warmed to 52�C. (125� F.)
1/2 cup Sunflower Seeds, whole, shelled, raw
Sesame Seeds
Caraway Seeds
Dried Onion Flakes
Dried Garlic Granules
Black Pepper, Ground
Course Salt


Add the ingredients in the order listed.  Place the dry yeast and flours in the mixing bowl.  Add the Wheat Gluten and Guar Gum and mix enough to disperse within the flour.  Add the Poppy Seeds, Caraway Seeds, Lecithin, Molasses, and 3/4 of the Water.  Mix and kneed the mixture adding water as necessary.  Add the Sunflower Seeds and continue kneading, adding additional water as required to maintain proper dough consistency.  The total kneading time should be approximately 20 minutes.

Place a thin layer of a mixture of Sesame Seeds, Caraway Seeds, Dried Onion Flakes, Dried Garlic Granules, Ground Black Pepper, and Course Salt on a bread board or clean counter top.  Place the dough on the Seeds and Seasoning mixture and form into a cylinder about 1/3 m. (12") long.  Cut in two pieces and reform into into two other cylinder of the same size.  Cut each into thirds and form into long rolls making sure that the the entire surface, including the ends are coated with the Seeds and Seasoning.  Flatten and form into shape.  Final length should be slightly less than the width of the baking (cookie) sheet size of 30 cm. X 45 cm. (12" X 18"), and the width of each roll should be slightly less than 1/6 of the length of the baking sheet.  Place on the baking sheet so that there is a slight space between each roll.


Set the oven to warm setting �45�C (120�F).  Be careful that the oven does not overheat.  Place the baking sheet 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 25-30 minutes.  When the crust is firm, but not crispy, the bread is done.  Remove from oven.  Let cool on a wire rack.  Split the rolls when ready to make sandwiches. 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!

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