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 nutritional foods.

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.

Fresh Raspberry Sauce

1 quart fresh raspberries or 1 pkg. frozen, unsweetened raspberries

1/3 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 of sauce.

UNBEATABLE APPLESAUCE

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.

 

CARROT APPLE MUFFINS
Moist and delicious, these may become a new family favorite.

1 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

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.

 

CARROT VEGETABLE PUREE
This looks especially elegant when piped onto the plate for serving.

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

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.

CARROT CAKE

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 (See Note)

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.

CRANBERRY 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 ground ginger

Wash cranberries, 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 cups

ZUCCHINI BREAD

3 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 chopped walnuts

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.

SWEET POTATOES WITH FRESH PEAR

1-1/2 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 servings

POTATO CORN CHOWDER

1 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

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 soup.

CHEESY BROCCOLI SOUP

1 pound 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 grated cheese.

Makes about 8 cups of soup.

*Note: For a thicker soup or chowder, mash the cooked mixture several times with a potato masher.