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RECIPES – FIBER FAVORITES
Rather than waste the fiber 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
Serves 4
8 sheets filo pastry
1oz (30g) butter, melted
1 leek finely sliced
1 cup pumpkin pulp
1 cup carrot pulp
½ lb (250g) feta cheese, crumbled
3 x eggs
1 x egg white
½ cup milk
2 tablespoons orange rind
3 tablespoons chopped fresh parsley
1. Layer the sheets of pastry, brushing
between each sheet with butter.
2. Lift pastry into a 10in (25cm) flan tin,
press over base and side. Trim pastry
edge to about .5in (1.5cm) higher than
side of tin.
3. Combine leek, pumpkin, carrot, feta
cheese, eggs, egg white, milk, orange
rind and parsley.
4. 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
3 teaspoons butter
1 onion, finely chopped
1 ham bone
12oz (350g) beet pulp, strained and
juice reserved
1 oz (50g) potato pulp, strained and
juice reserved
1 oz (30 g) carrot pulp, strained and
juice reserved
3oz (100g) tomato pulp, strained and
juice reserved
1 oz (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
1. Melt butter in a large saucepan, cook
onion over a medium heat for 2-3
minutes or until golden.
2. 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.
3. Bring to the boil, reduce heat and
simmer for 30-40 minutes.
4. Remove ham bone, discard bone, finely
chop meat and return to the pan.
Serve topped with sour cream.
JE98XL_IB_Issue1,09.indd 38 16/12/09 11:27 AM