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PAGE HEADER.....
FIBER FAVORITES
Rather than waste the fiber from the fruit
and vegetables that have been juiced, the
following recipes have been developed
using the leftover pulp.
VEGETABLE AND BACON SOUP
Serves 4
INGREDIENTS
1 tablespoon (15g) butter
1 onion, finely chopped
1 ham bone
12oz (350g) beet pulp, strained and
juice reserved
2oz (60g) potato pulp, strained and
juice reserved
2oz (60g) carrot pulp, strained and
juice reserved
4oz (120g) tomato pulp, strained and
juice reserved
2oz (60g) cabbage pulp, strained and
juice reserved
Reserved juices and enough water to make up
2.1 quart (2 liters)
4 bacon lardon, chopped
1 tablespoon lemon juice
½ cup (125ml) sour cream
METHOD
1.
Melt butter in a large saucepan, cook
onion over a medium heat for 2-3
minutes or until golden. Add ham bone
to pan, stir in beet pulp, potato pulp,
carrot pulp, tomato pulp, cabbage pulp,
reserved juices and water, bacon and
lemon juice. Bring to the boil, reduce
heat and simmer for 30-40 minutes.
2.
Remove ham bone, discard bone, finely
chop meat and return to the pan.
Serve topped with sour cream.
CARROT, APPLE AND CELERY
STRUDELS
Makes 8
INGREDIENTS
1oz (30g) butter
1 small onion, finely chopped
4½ cups carrot, apple and celery pulp, strained
(see Recipe-Fresh Starts)
8oz (250g) cottage cheese
2 tablespoons chopped fresh mint
1 egg, beaten
12 sheets filo pastry
2oz (60g) butter, melted extra
1 cup grated fresh Parmesan cheese
METHOD
1.
Melt butter in a saucepan, add onion,
cook for 2-3 minutes, or until soft,
seasoning to taste. Combine onion,
carrot, apple and celery pulp, cottage
cheese, mint and egg in a bowl. Mix well.
2.
Cut filo sheets in half, place 3 sheets
on counter, cover remaining pastry
with greaseproof paper, then a damp
cloth to prevent drying. Brush 1 sheet of
pastry with extra butter, sprinkle with
Parmesan cheese, top with another sheet
of pastry, brush with butter, sprinkle with
more cheese. Repeat with last sheet of
pastry.
3.
Place tablespoons of carrot mixture
on one end of pastry, fold in sides and
roll up like a Swiss roll. Repeat with
remaining pastry and pulp mixture.
Place on a greased cookie sheet and
bake at 400°F (200°C) for 20-25
minutes or until golden.
FIBER FAVORITES
PARSNIP, HERB AND POLENTA HOT
CAKES
Serves 6
INGREDIENTS
2 cups parsnip, strained
¼ cup (60ml) milk
2 eggs, separated
¼ cup (45g) polenta (corn meal)
¼ cup (31g) self-rising flour
1 teaspoon chopped fresh thyme
1 teaspoon chopped fresh rosemary
1 teaspoon Cajun seasoning
1 small red pepper, finely chopped
1 tablespoon oil
METHOD
1.
Combine parsnip pulp, milk, egg yolks,
self-raising flour, polenta, thyme,
rosemary, Cajun seasoning and red
pepper in a large mixing bowl. Beat egg
whites until soft peaks form, fold into
parsnip mixture.
2.
Heat oil in a large frying pan, drop
spoonfuls of mixture into pan. Cook
for about 1 minute on each side or until
golden.
Serve immediately
CARROT CAKE
INGREDIENTS
1
3
⁄
4
cups (228g) all purpose flour
2 teaspoons baking powder
½ teaspoon nutmeg
½ teaspoon cinnamon
½ teaspoon cardamom
½ cup (61g) walnuts, chopped
½ cup (82g) raisins
½ cup (110g) brown sugar, firmly packed
1½ cups carrot pulp
2 eggs, lightly beaten
½ (125ml) cup oil
1
⁄
4
(60ml) cup sour cream
METHOD
1.
Grease and line a 10” x 6” (25cm x
15cm) loaf pan. Sift flour and baking
powder into a large mixing bowl, add
nutmeg, cinnamon, cardamom, peanuts,
raisins, brown sugar and carrot pulp,
stir to combine. Add eggs, oil and sour
cream. Beat with electric mixer using
medium speed until all ingredients are
well blended. Pour into loaf pan.
2.
Bake at 350°F (180°C) for 1 hour or
until cake is cooked when tested with a
skewer. Remove from oven, stand in cake
pan for 5 minutes before inverting out
onto a wire cake rack.
