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41
RECIPES – FIBER FAVOURITES
FAMILY MEAT LOAF
Serve 6-8
1lb (500g) lean ground beef
1lb (500g) ground sausage
2 onions, finely chopped
1
⁄
2
cup carrot pulp, strained
1
⁄
2
cup potato pulp, strained
2 teaspoons curry powder
1 teaspoon ground cumin
1 tablespoon chopped fresh parsley
1 egg, lightly beaten
1
⁄
2
cup evaporated milk
1
⁄
2
cup beef stock
Freshly ground black pepper
2 tablespoons slivered almonds.
TOMATO GLAZE
1
⁄
2
cup beef stock
4 tablespoons tomato sauce
1 teaspoon instant coffee powder
3 tablespoons Worcestershire sauce
1
1
⁄
2
tablespoons vinegar
1
1
⁄
2
tablespoons lemon juice
3 tablespoons brown sugar
1
⁄
4
cup butter
1. Preheat oven to 350°F (180°C). Place beef,
sausage mince, onions, carrot pulp, potato
pulp, curry powder, cumin, parsley, egg,
evaporate milk, stock and black pepper in a
bowl, mix to combine. Press mixture into a
lightly greased 4" x 8" (11cm x 21cm) loaf
pan. Pour glaze over meatloaf, sprinkle with
almonds and bake at 350°F (180°C), basting
often with glaze, for 40 minutes.
2. To make glaze, place stock, tomato sauce,
coffee powder, Worcestershire sauce, vinegar,
lemon juice, sugar and butter in a saucepan
and bring to the boil over a medium heat.
Reduce heat and simmer, stirring frequently,
for 8-10 minutes or until glaze reduces and
thickens slightly.
PARSNIP, HERB AND POLENTA HOT CAKES
Serves 6
2 cups parsnip, strained
1
⁄
4
cup milk
2 eggs, separated
1
⁄
4
cup polenta (corn meal)
1
⁄
4
cup self-raising flour
1 teaspoon chopped fresh thyme
1 teaspoon chopped fresh rosemary
1 teaspoon Cajun seasoning
1 small red pepper, finely chopped
1 tablespoon oil
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.
BERRY AND WHITE CHOCOLATE MOUSSE
Serves 6
7oz (200g) white chocolate
7oz (200g) strawberry pulp
7oz (200g) raspberry pulp
3 teaspoons gelatine dissolved in 3 tablespoons
hot water
3 egg yolks
10fl oz (300ml) carton thickened cream
1
⁄
4
cup icing sugar
2 tablespoons Grand Marnier
1. Melt chocolate over hot water, cool, being
careful not to let it set.
2. Combine strawberry pulp and raspberry pulp,
set aside.
3. Combine chocolate, gelatine mixture and egg
yolks, whisk until pale and glossy.
4. Beat cream until soft peaks form, fold
through chocolate mixture with berry pulp
and Grand Marnier.
5. Pour into a wetted 5 cup capacity mould.
Refrigerate several hours or overnight.
CARROT CAKE
1
3
⁄
4
cups plain flour
2 teaspoons baking powder
1
⁄
2
teaspoon nutmeg
1
⁄
2
teaspoon cinnamon
1
⁄
2
teaspoon cardamom
1
⁄
2
cup peanuts, chopped
1
⁄
2
cup raisins
1
⁄
2
cup brown sugar, firmly packed
1
1
⁄
2
cups carrot pulp
2 eggs, lightly beaten
1
⁄
2
cup oil
1
⁄
4
cup sour cream
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.
40
RECIPES – FIBER FAVOURITES