HEALTHY ADDITIONS TO DAILY MENUS
Fresh fruits and vegetables
add more than just excitement to everyday meals. Medical literature
continually reports on the health benefits of eating more vegetables,
fruits and grains. To prevent disease, maintain lower body weight,
live longer and healthier lives, increase your daily servings of these
Try combining fruits and
vegetables for a nice flavor change. The Carrot Apple Muffins, Zucchini
Bread and Sweet Potatoes with Fresh Pear recipes, pages 22, 23, and
24, are good examples. Add one cup of homogenized fresh fruit to quick
bread and muffin recipes in place of ½ cup of oil. It increases
flavor and decreases the fat content.
Thicken soups and chowders
naturally, simply by removing 2 cups of cooked vegetables and grains
and homogenizing them with your Champion Juicer. Then, add back to
the coup pot for a richer, hearty flavored soup or chowder.
Instead of rich cakes
and pies for dessert, try serving fresh fruit. Peaches, pears or nectarines
become delightfully delicious when topped with Fresh Raspberry Sauce-recipe
below. Make this cause ahead of time and store it in your refrigerator
to also serve over plain yogurt and fruit sherbets. Let your imagination
tempt your taste buds with lots of new flavor combinations; your Champion
Juicer is ready to make healthy food preparations quick and simple.
1 quart fresh
raspberries or 1 pkg. frozen, unsweetened raspberries
cup raw sugar
Assemble the Champion
for homogenizing. Feed the berries, using the nylon funnel. Stir sugar
into raspberry cause and let stand at least 1 hour in the refrigerator.
Top dishes of fresh fruit or simple fruit sorest. Makes about 2 cups
6 apples, Granny Smith,
Delicious or your own favorite 1 cup water 1/2 cup raw sugar 1/2 teaspoon ground cinnamon
Wash, core and chunk the
apples.* Cook with water, sugar and cinnamon until apples are tender,
about 20 minutes. Assemble the Champion for homogenizing. When the
apples have cooled, feed them into the machine, using the nylon funnel.
Use a large bowl to catch the apple sauce and juice. Stir and refrigerate.
Great for topping pancakes or waffles, as a side dish with meats, or
as a healthy, fat-free dessert.
*For a smoother applesauce,
peel the apples before cooking.
APPLE MUFFINS1 cup whole wheat flour (see page 37) 1 cup all purpose flour 2
teaspoons baking soda 1/2 teaspoon ground
cinnamon 1/2 cup raisins 1/2 cup chopped walnuts
(See Note) 1 egg 3/4 cup firmly packed
brown sugar 1 cup buttermilk 1/4 cup corn, safflower
or light olive oil 1 teaspoon vanilla extract 1 cup finely chopped apple 2 cups grated carrots
Moist and delicious, these may become a new
Preheat oven to 375 degrees.
Spray muffin pan with non-stick spray. Set aside.
In a medium bowl, combine
the flours, baking soda, cinnamon, raisins and walnuts, mix well. In
a large bowl whisk together egg, brown sugar, buttermilk, oil, vanilla,
apple and carrots. Add flour mixture and gently fold together until
dry ingredients are moistened.
Fill the muffin cups 1/4
full. Bake 20-25 minutes or until toothpick inserted in the center
comes out clean. Serve warm.
Makes 18 muffins.
Note: Chopped nuts can
be made with the Champion Juicer. Simply remove screen or blank, and
put screen holder back on. Feed only a handful at a time to prevent
build up on screen holder grill. Nuts must be dry, not refrigerated
or frozen. Some nuts may not be suitable for chopping.
VEGETABLE PUREE 1/2
pound carrots, grated 1-1/2 pounds butternut
squash, peeled and grated 1/4 cup liquid margarine 1/4 cup water 1/2 teaspoon nutmeg Salt and pepper to taste 1 tablespoon chopped cilantro
This looks especially elegant when piped onto the plate for serving.
Combine carrots and squash
in medium saucepan, stir in margarine, water and nutmeg. Bring to a
boil and steam for 12-16 minutes, until vegetables are tender.
Put the nylon blank in
position and homogenize the cooked vegetables. Salt and pepper to taste.
Keep warm. Garnish with chopped cilantro and serve.
Makes 4 servings.
2 cups raw sugar 1 cup safflower oil 4 eggs 3 cups sifted, unbleached
white flour 2 teaspoons baking
powder 2 teaspoons baking soda 1 tablespoon cinnamon 2 cups grated raw carrots 1 cup chopped walnuts
Blend together sugar,
oil, and eggs. Sift together flour, baking powder, soda, cinnamon,
and salt. Add the dry ingredients alternately with the carrots and
nuts to the egg mixture; mix well. Pour the batter into a well-greased
10-inch tube pan. Bake at 350 degrees for about 5 to 60 minutes.
ORANGE RELISH 1 package
(12 oz.) cranberries, fresh or frozen 1
orange, cut in eighths, seeded but not peeled 1
red or green apple, cut in eighths, cored but not peeled 1/3
cup sugar 1/2 teaspoon
discard any soft or blemished ones. Assemble the Champion
for homogenizing, with the nylon blank in the screen holder.
Homogenize the cranberries, orange and apple. Stir in sugar
and ginger; cover and refrigerate for at least four hours.
Relish keeps for several weeks in the refrigerator.
Makes about 3 cups3
eggs 1 cup corn, safflower
or light olive oil 1-1/2 cups packed
brown sugar 3 teaspoons vanilla 2
cups grated zucchini 1 cup
whole wheat flour (see page 37) 2
cups all-purpose flour 1/2
teaspoon salt 1/2 teaspoon
baking powder 1 teaspoon
soda 3 teaspoons
cinnamon 1 cup
raisins 1 cup
Preheat oven to 350 degrees
F. Spray two 9x5x3 inch loaf pans with non-stick spray. Set aside.
Whip together eggs, oil,
sugar, vanilla and grated zucchini in a large bowl. In a separate bowl
combine the flours, salt, baking powder, soda and cinnamon; mix well.
Add to the zucchini, stirring just until thoroughly mixed. Stir in
the raisins and nuts. Pour into the prepared pans and bake for 50 to
6t0 minutes, until the center tests done. Cool on wire rack for 5 minutes.
Carefully remove from pan and cool completely. Wrap in foil or freezer
wrap and store in refrigerator or freezer until served.
Makes 2 loaves.
POTATOES WITH FRESH PEAR1-1/2 pounds sweet potatoes
or yams 1 ripe pear 2
tablespoons maple syrup 1/2
teaspoon ground cinnamon
Bake sweet potatoes until
tender, cool. Remove the skin and chunk into pieces that fit the feeding
throat of the Champion. Homogenize the potatoes and pear, stir in maple
syrup and cinnamon. Reheat before serving.
Makes about 6-1/2 cup
servings1 pound potatoes, peeled
and diced 1 can (14 oz.) chicken
broth 1 can water 1
medium onion, chopped 2 stalks
celery, thinly sliced 2 cups
water 1 cup non-fat milk
OR 1 can (12 oz.) evaporated
skim milk 1 can (16 oz.) corn Salt
and fresh ground pepper to taste 1/4
cup chopped parsley
POTATO CORN CHOWDER
Combine potatoes, broth,
1 can water, onion and celery in a 4-quart saucepan. Bring to a boil,
simmer 15 to 20 minutes until potatoes and celery are tender. Dissolve
dry milk in water and add to chowder, along with remaining ingredients.
Cook 10 more minutes and serve. Garnish with sprigs of parsley.
Makes about 8 cups of
broccoli, chopped 1 medium potato,
peeled and diced 1 can (14
oz.) chicken broth 2 cans
water 1 medium onion, chopped 1/2
teaspoon celery seed 1/2 teaspoon
nutmeg 2 cups cold water 1
cup non fat milk OR 1 can (12 oz.) evaporated skimmed milk Salt
and fresh ground pepper to taste 1/3
cup grated sharp cheddar cheese
Combine broccoli and potato
with broth, water, onion, celery seed and nutmeg in a 4-quart saucepan.
Cook 10 to 15 minutes
until broccoli is tender and soup thickened.* Dissolve dry milk in
water and add to soup. Salt and pepper to taste. Serve hot topped with
Makes about 8 cups of
For a thicker soup or chowder, mash the cooked mixture several times
with a potato masher.