R8
FIBRE FAVOURITES
Rather than waste the fi bre 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 fi lo pastry
60g butter, melted
1 leek, fi nely sliced
1 cup pumpkin pulp
1 cup carrot pulp
250g feta cheese, crumbled
3 × 60g eggs
1 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 melted butter.
Lift pastry into a 25cm fl an 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.
3. 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, fi nely 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 2 litres
4 bacon rashers, chopped
1 tablespoon lemon juice
½ cup sour cream, for serving
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, fi nely
chop meat and return to the pan.
3. Serve topped with sour cream.
FIBRE FAVOURITES
