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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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Lettuce Tomato and Onion


Bread or Roll
Lettuce, leaf
Tomato, slice
Onion, slice
Condiment (favorite)
(To enlarge the photo of the lettuce tomato and onion sandwich, click on the photo or link)


Select your favorite whole grain bread or roll (split the roll in two) and place on your place.

Spread a layer of mustard or vegan mayonnaise on the inside surfaces of both pieces of bread or roll.  We prefer the mustard because it is fat free.

Place a layer of Lettuce, Tomato slices, and Onion slices on one half and place the other half of the bread or roll on top.

If you would like to add some "zing" to your sandwich, try adding a few Pickled Jalape´┐Żo Pepper Slices to your sandwich.

It is now ready to eat and 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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If we REALLY want God to bless America and the earth, GO VEGAN!

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