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33
CARROT, PUMPKIN AND
FETA FLAN
Serves 6
8 sheets phyllo pastry
4 tablespoons (60g) butter, melted
1 leek, finely sliced
1 cup (160g) pumpkin pulp
1 cup carrot pulp
8oz (250g) feta cheese, crumbled
3 eggs
1 egg white
1
⁄2 cup (125ml) milk
2 tablespoons (30ml) orange rind
3 tablespoons (3 tablespoons; 45ml) chopped
fresh parsley
1. Layer the sheets of pastry, brushing
between each sheet with butter. Lift
pastry into a 10 inch (25cm) flan ring,
press over base and side. Trim pastry
edge to about
1
⁄2in (1.5cm; 2cm) higher
than side of ring.
2. Combine leek, pumpkin, carrot, feta
cheese, eggs, egg white, milk, orange
rind and parsley. Pour into pastry
case and bake at 350˚F (180°C) for
25-30 minutes or until golden and set.
VEGETABLE AND BACON SOUP
Serves 4
1 tablespoon (15g) butter
1 onion, finely chopped
1 ham bone
3 cups (350g) beet pulp, strained and
juice reserved
1
⁄3 cup (50g) potato pulp, strained and
juice reserved
1
⁄2 cup (50g) carrot pulp, strained and
juice reserved
1 cup (100g) tomato pulp, strained and
juice reserved
1
⁄2 cup (50g) cabbage pulp, strained and
juice reserved
Reserved juices and enough water to make
up 2 liters (2 quarts)
4 bacon slices, chopped
1 tablespoon (15ml) lemon juice
1
⁄2 cup (110g) 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 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 and
finely chop meat. Return to the pan.
Serve topped with sour cream.
32
CARROT, APPLE AND
CELERY STRUDELS
Makes 8
2 tablespoons (30g) butter
1 small onion, finely chopped
4
1
⁄2 cups (500g) carrot, apple and celery
pulp, strained
1 cup (250g) cottage cheese
2 tablespoons (30ml) chopped fresh mint
1 egg, beaten
12 sheets phyllo pastry
4 tablespoons butter, melted extra
1 cup grated fresh Parmesan cheese
1. Melt butter in a saucepan, add onion and
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 phyllo sheets in half, place 3 sheets
on bench, cover remaining pastry with
parchment or waxed 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 6 tablespoons (6 tablespoons; 40g)
of carrot mixture on one end of pastry,
fold in sides and roll up. Repeat with
remaining pastry and pulp mixture.
Place on a greased oven tray and bake at
400˚F (200°C) for 20-25 minutes or
until golden.
PARSNIP, HERB AND
POLENTA HOT CAKES
Serves 6
2 cups (240g) parsnip pulp, strained
1
⁄4 cup (60ml) milk
2 eggs, separated
1
⁄4 cup (40g) corn meal
1
⁄4 cup self-rising flour
1 teaspoon chopped fresh thyme
1 teaspoon chopped fresh rosemary
1 teaspoon Cajun seasoning
1 small red bell pepper, finely chopped
1 tablespoon (15ml) oil
1. Combine parsnip pulp, milk, egg yolks,
self-rising flour, cornmeal, 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.
RECIPES – FIBER FAVORITES cont’dFIBER FAVORITES