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R12
R13
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
Makes 4 serves
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
½ cup milk
2 tablespoons orange rind
3 tablespoons chopped fresh parsley
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 about 1.5cm higher than side
of tin.
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.
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Fibre favourites
Vegetable and bacon soup
Makes 4 serves
3 teaspoons butter
1 onion, finely chopped
1 ham bone
350g beetroot pulp, strained and juice reserved
50g potato 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
½ cup sour cream
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.
Remove ham bone, discard bone, finely chop
meat and return to the pan.
Serve topped with sour cream.
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Carrot, apple and celery strudels
Makes 4 serves
30g butter
1 small onion, finely chopped
4½ cups carrot, apple and celery pulp, strained
(See juice recipe on page R3)
250g cottage cheese
2 tablespoons chopped fresh mint
1 egg, beaten
12 sheets filo pastry
60g butter, melted extra
1 cup grated fresh Parmesan cheese
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.
Cut filo sheets in half, place 3 sheets on
bench, cover remaining pastry with grease
proof 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.
Place tablespoons or 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 oven tray
and bake at 200ºC for 20-25 minutes or
until golden.
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Fibre favourites continued
Parsnip, herb and polenta hot cakes
Makes 6 serves
2 cups parsnip pulp, strained
¼ cup milk
2 eggs, separated
¼ cup polenta (corn meal)
¼ cup self-raising flour
1 teaspoon chopped fresh thyme
1 teaspoon chopped fresh rosemary
1 teaspoon cajun seasoning
1 small red capsicum, finely chopped
1 tablespoon oil
Combine parsnip pulp, milk, egg yolks,
self-raising flour, polenta, thyme, rosemary,
cajun seasoning and red capsicum in a
large mixing bowl. Beat egg whites until soft
peaks form, fold into parsnip mixture.
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.
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