User Guide

1 cup chopped nuts
Juice the carrot, pineapple and apple pieces. Use the pulp collected in the pulp container.
Mix carrot, pineapple and apple pulp. Add honey, sugar, oil and vanilla sugar and blend well. Sift
in the dry ingredients until just blended in.
Stir in coconut and nuts. Pour into a greased baking tin. Bake at 160 cC for approximately 45-
55 minutes.
This mixture also makes great mufns. Fill mufn tins 3/4 full and bake for 40 minutes.
Fruit and vegetables facts
Fruit/vegetable Vitamins/minerals Kilojoule/calorie
count
Juicing speed
Apples Vitamin C 200g=150kJ (72 cals) high
Apricots High in dietary bre, contains
potassium
30g=85kJ (20 cals) low
Beetroot Good source of folate, dietary
bre, vitamin C and potassium
160g=190kJ (45 cals) high
Blueberries Vitamin C 125g=295kJ (70 cals) low
Brussels sprouts Vitamin C, B, B6, E, folate and
dietary bre
100g=110kJ (26 cals) low
Cabbage Vitamin C, folate, potassium, B6
and dietary bre
100g=110kJ (26 cals) high
Carrots Vitamin A, C, B6 and dietary
bre
120g=125kJ (30 cals) high
Celery Vitamin C and potassium 80g=55kJ (7 cals) high
Cucumber Vitamin C 280g=120kJ (29 cals) low
Fennel Vitamin C and dietary bre 300g=145kJ (35 cals) low
Grapes Vitamin C, B6 and potassium 125g=355kJ (85 cals) low
Kiwi fruit Vitamin C and potassium 100g=100kJ (40 cals) low
Melons Vitamin C, folate, dietary bre
and vitamin A
200=210kJ (50 cals) low
Nectarines Vitamin C, B3, potassium and
dietary bre
180g=355kJ (85 cals) high
Peaches Vitamin C, B3, potassium and
dietary bre
150g=205kJ (49 cals) high
Pears Dietary bre 150g=250kJ (60 cals) high
Pineapples Vitamin C 150g=245kJ (59 cals) high
Raspberries Vitamin C, iron, potassium and
magnesium
125g=130kJ (31 cals) low
Tomatoes Vitamin C, dietary bre, vitamin
E, folate and vitamin A
100g=90kJ (22 cals) low
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ENGLISH 11