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Fibre favourites
Rather than waste the fibre from the fruit
and vegetables that have been juiced, the following
recipes have been developed using the left over pulp.
Carrot, pumpkin
and feta flan
8 sheets filo pastry
60g butter, melted
1 leek finely sliced
1 cup pumpkin pulp
1 cup carrot pulp
250g feta cheese, crumbled
3 eggs
1 egg white
1
⁄
2
cup milk
2 tablespoons orange rind
3 tablespoons chopped fresh parsley
1. Layer the sheets of pastry, brushing between each
sheet with butter. Lift pastry into a 25cm flan tin,
press over base and side. Trim pastry edge to
about 1.5cm higher than side of tin.
2. Combine leek, pumpkin, carrot, feta cheese, eggs,
egg white, milk, orange rind and parsley. Pour into
pastry case and bake at 180°C for
25-30 minutes or until golden and set.
Vegetable and
bacon soup
3 teaspoons butter
1 onion, finely chopped
1 ham bone
350g beetroot pulp, strained and
juice reserved
50g potato pulp, strained and juice reserved
50g carrot pulp, strained and juice reserved
100g tomato pulp, strained and juice reserved
50g cabbage pulp, strained and juice reserved
reserved juices and enough water to
make up 2 litres
4 bacon rashers, chopped
1 tablespoon lemon juice
1
⁄
2
cup sour cream
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 beetroot 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.
4
6
R12