Bona Food Magazine - June/July Issue

`

JUST GOOD, WHOLE, bona fide FOOD

THE BREAKFAST

RAVEp. 15

`̀

BAROSSA

ROASTED

COFFEEwith

lime, verjuice

+soda

BONA FOOD MAGAZINE IS AN INDEPENDENT MAGAZINE MADE FOR THE LOVE OF WHOLESOME FOOD. ALL DESIGN, WORDS, PHOTOS BY BONA FOOD UNLESS CREDITED OTHERWISE.

ALL RECIPES ARE CREATED OR GRACIOUSLY ADAPTED AT BONA FOOD HEADQUARTERS IN ADELAIDE. THANK YOU FOR READING THE FINE PRINT. THERE AREN’T ANY SECRETS HERE.

ABN 49849850221 © BONA FOOD 2012 // ALL RIGHTS RESERVED

Check us out at www.bonafood.com.au and

send us a note at [email protected]

`̀

INTRODUCING THE PREMIERE ISSUE OF BONA FOOD MAGAZINE

TO MARKET, TO MARKETINSIDE THE ADELAIDE CENTRAL MARKET

WE REVIEW: WILSONS’ ORGANICSA DELIGHTFUL ORGANIC MARKET + CAFE

IN THE MORNINGGET A GOOD, HEALTHY START TO YOUR DAY

SPOTLIGHT ON : EGGPLANTTHREE WAYS - COUNTLESS BENEFITS

EAT YOUR GREENSCRUNCHY ASPARAGUS FRIES, ANYONE?

THE BREAKFAST RAVEOH MY BREAKFAST OUTING

KEEN ON QUINOATHE VERSATILE PROTIEN POWERHOUSE

SECRET INGREDIENT DESSERTSNUTRIENT RICH, SWEET TREATS

PARTY FAVOURSHEALTHY FRIENDS ARE GOOD FRIENDS

ON THE MENU

just good, whole, bona fide food4

`

AND WELCOME TO AN ARTISTIC, COLOUR RICH AND

NUTRIENT DENSE REPRESENTATION OF ALL THAT

IS GOOD AND WHOLE IN THE WORLD OF FOOD.

just good, whole, bona fide food 5

`

First of all, we’d like to express our overwheming gratitude to our supporters who made this issue of Bona Food Magazine possible! It really is a pleasure to be here in your hands and we hope you like what we’ve got in store for you.

Earlier this year, the idea sprouted to create an independent, collaborative publication dedicated to showcasing good, whole bona fide food. Or Bona Food, if you will. We planned, we cooked and now here we are!

Here at Bona Food, we believe ingredients should have names and never numbers. We love the local approach - buying quality produce from a range of awesome, dedicated and passionate business owners around Adelaide.

And so, through beautiful images and simple writing, we’re here to share delicious and healthy recipes, that are both achievable and affordable.

In this issue, you’ll find some hearty winter warmers like our slow cooked bolognaise on page twenty-four. We’ve also got some sneaky little recipes on page twenty-eight that will completely satisfy your sweet tooth.

Enjoy this magazine, the pictures and do try something yourself. Eating a diet rich in whole foods is easier than you think. May your foods only be processed with love in your kitchen!

bon appétit THE GIRLS OF BONA FOOD

INTRODUCING THE PREMIERE ISSUE OF

PLEASE NOTE: YOU WON’T FIND ANY MEAT IN HERE, BUT ADD IT IF YOU ARE SO INCLINED. PLEASE THINK ETHICALLY AND LOCALLY IN YOUR PURCHASES

FROM THE EDITORS


South Australia is a good climate for growing fresh produce in the cooler months. In addition to the traditional winter vegies, such as leeks, parsnips, beetroot, fennel and pumpkin, some local farmers are growing less common produce like celeriac, kohlrabi, Jerusalem artichokes and kale. All of these yummy produce are available at South Australia’s largest farmers’ market, the Adelaide Showground Farmers Market.

JERUSALEM ARTICHOKES

Alnda Farms grows Jerusalem artichokes at at Gawler River. Brenda from Alnda is at the Farmers’ Market each week and enjoys offering suggestions on cooking her produce. “People sometimes confuse Jerusalem artichokes for ginger,” Brenda says.

“They’re actually not artichokes; they’re related to the sunflower. “They are great for vegetarians and are good for your heart and blood pressure too.”

Brenda quick tip for cooking Jerusalem artichokes is:“Grab a saucepan and pour in enough olive oil to just cover the bottom. Add chopped leek or onion, half a rasher of chopped bacon and 500gm of sliced Jerusalem artichokes, no need to peel, just scrub and slice. Cover and cook on low heat and they are cooked when soft.”

KALE

Kale is a dark green, leafy vegetable very high in beta carotene, vitamins C and K and rich in calcium. The Food Forest,

a South Australian permaculture farm in Gawler, is just one of a number of growers who sell kale at the Adelaide Showground Farmers Market each Sunday during winter.

“It has potent anti-cancer properties and is great finally chopped in Asian-style salads,” The Food Forest owner Graham says. “Kale also freezes well and can be added to curries, soups and stir fries.”

MARKET FRESH: WINTER

WHAT’S IN-SEASON AT THE FARMERS’ MARKET? JERUSALEM ARTICHOKES AND KALE

CHECK OUT THIS

RECIPE FOR KALE +

ALMOND SOUP ON

OUR BLOG

WWW.BONAFOOD.

BLOGSPOT.COM.AU

SUNDAYS FROM 9AM TO 1PM

ROYAL ADELAIDE SHOWGROUNDSENTER VIA LEADER ST, GOODWOOD

PROVIDED BY THE

just good whole food 7

PULVERIZE ALMONDS TO FINE CRUMBSADD SESAME SEEDSPLUNGE ASPARAGUS IN WHISKED EGGROLL IN ALMOND CRUMBSON A LINED TIN,BAKE AT 165°C FOR 35 MINUTES UNTIL GOLDEN- TURN TWICE

2 bunches of asparagus2 cups almonds2 tbsp sesame seeds1 egg

500gms brussel sprouts3 tbsp olive oils + p

DRIZZLE WITH OLIVE OIL, S + P & ROAST FOR 30 MINS AT 170°C TURNING HALFWAY

1/2 cup balsamic vinegar1/4 cup dried cranberries1 tbsp wholegrain mustard1 tsp honey

STIR - BRING TO BOIL THEN SIMMER FOR 20 MINUTES ’TIL REDUCEDTOSS TOGETHER AND SERVE

THESE GLISTENING

GEMS WILL MAKE

YOU ONE OF THOSE

PEOPLE WHO LOVE

BRUSSEL SPROUTS

THE PERFECT, CRISPY, CRUNCHYFRENCH FRIEPLACEBO

BALS

AMIC

GL

AZED

BRU

SSEL

SPRO

UTS

ASPA

RAGU

SFR

IES

B-SPROUTS ARE AN EXCELLENT SOURCE OF

VITAMIN A

ASPARAGI HAVE IMPRESSIVE LEVELS OF

DIETARY FIBRE

SERVES 2 SERVES 2


SAY CHEESE

NO NEED TO SAY CHEESE AROUND THIS PLACE, BECAUSE EVERYONE’S

SMILING. THE BEST CHEESE VARIETIES IN SA CAN BE FOUND HERE. ALWAYS

SOMETHING INSPIRING BEHND THESE COUNTERS.

HOUSE OF ORGANICSAND SUSTAINABLY GROWN PRODUCTS

MARKET-GOING IS ALL ABOUT FOOD EXPLORATION. AND ASKING

‘WHATS THAT’! THIS NEAT STALL ALWAYS HAS SOMETHING COOL TO INSPIRE A

NEW DISH.

RIPE FRUIT & VEG

A GREAT DISPLAY OF THE FRESHEST FRUITS AND VEGETABLES. ALL YOUR

GROCERY STORE FAVOURITES CAN BE FOUND HERE AT STALL 61.

HOW COOL ARE

THESE?

we use them

on page 20


tep through the arches of the Adelaide Central Market and enter a world where any recipe is possible. No matter how obscure a fruit, spice, or cheese you wish to find, chances are, you will. One moment you

think you may never be able to find the black beans you’ve been searching for, and then suddenly before your eyes are bags and bags of every bean known to mankind. With 80 independent stall-holders under one roof, teamed with people with specialist knowledge of their products, the Central Market houses a massive range of fresh produce and culinary delights sure to satisfy any appetite. Every aspect of grocery shopping can easily be done here, and the stall owners come from all around the world, offering a multicultural experience. They can educate you about what’s in season, inspire you to experiment with new ingredients and introduce you to an incredible range of products. The aroma of espresso exuding the hip cafes, the vibrant colours of fresh fruit & veg, the rustic displays, the people, the characters, the atmosphere – it’s just so unique!

Plus it’s the perfect place to also catch up with friends & relax & you’ll also find a little entertainment on offer – music, cooking, kids activities.... just to name a few.

closed7am to 5.30pm9am to 5.30pm*9am to 5.30pm7am to 9pm7am to 3pmclosed

* Limited stalls open

MTW TFSS

TRADING HOURSFOR MORE INFORMATION ON THE

CENTRAL MARKET, VISIT: ADELAIDECENTRALMARKET.COM.AUAND YOU CAN FOLLOW THEM ALSO

ON FACEBOOK (@ADELAIDECENTRALMARKET)

AND TWITTER (@MYCENTRALMARKET)

•11 TYPES OF SA HONEY•30 TYPES OF MUSHROOMS•29 TYPES OF OLIVES•15 TYPES OF POTATOES•COFFEE SOURCED FROM OVER 24 COUNTRIES•5476 YEARS OF COLLECTIVE EXPERIENCE•8 MILLION VISITORS PER YEAR•620 EMPLOYEES•21 LANGUAGES AND SO MUCH MORE!

AT THE ADELAIDE CENTRAL MARKET, YOU’LL FIND;


Home-freaken-made

peanut butter

diy

simply roast a tray of UNSALTED PEANUTS at 160°C

for 10 MINUTESuntil peanuts begin to sweat their oilsTHEN BLITZ IN A FOOD PROCESSOR

NOTE: IT’LL TAKE ABOUT 10 MINS WITH YOUR FINGER ON THE BUTTON TO THIS STAGE.

PERSISTANCE PAYS OFF.

WHOA!this is so easy!

100% natural - the

most delicious peanut

butter you’ll taste.

Probably ever.


ucked around a corner off Gouger Street, lies Wilsons’ Organic Market and Cafe - the bright colours and amazing selection of fresh produce make this a food lover’s paradise.

The organic café is the perfect place to stop in and grab a gourmet ready-made sandwich and a freshly juiced juice. Better yet, take the time to sit back and relax on the big yellow couch with a delicious latte made with milk from the Adelaide hills - add a sweet organic treat and soak up the friendly buzz.

But, the real gem is the super-stocked organic market where you’ll find everything from feijoas to cauliflower to freshly baked organic grain bread. With stacks of fresh produce arriving by the trolley-load, you’ll find everything you need, plus a little more. The passionate staff are filled to the brim with wisdom about every product under the roof - so don’t hesitate to ask. There’s also a huge range of foods for specific dietary needs and an impressive range of other organic goodies.

Wilsons’ is a lovely environment with obvious devotion to quality, organic produce. The food, the service and the variety and abundance of produce are sure to impress.

Try their ‘Liver Lover’ juice and tell ‘em we sent you!

ORGANIC GROCERIES AND A GREAT CAFEhow great is this!

there’s dozens of these

little prep tips

around the store

11 MARKET STREET, ADELAIDE

(08) 8231 5014


WAKE UP TO THESE WARMING BREAKFAST OATS.

PB+ CARAMEL

OATS2 banana - mashed

1 cup oats1 cup milk (we used soy)

1/4 cup hot water2 tbsp peanut butter1 tbsp caramel sauce

1 tsp honey/agavehandful o’ nuts

PEANUT BUTTER-Y CARAMEL GOODNESS


BANAN

A +W

ALNU

T PAN

CAKES

1 cup oats1/2 cup walnuts1 large banana

1 tsp pure vanilla extract1 egg

sprinkle of cinnamon1/3 cup milk (we used soy)

cracked sea salt2 tbsp agave nectar

oil - for the pan

PERS

IMM

ON

BREA

KFAS

T PU

DD

IN’ 2 persimmons

1 cup oats1 cup milk(we used soy)3 tbsp yoghurt2 tbsp chia seeds1 tbsp honey

MASH 1 OVERRIPE PERSIMMON

MIX WITH OATS, MILK, YOGHURT, CHIA SEEDS + DIVIDE INTO OVEN SAFE RAMEKINS

PLACE RAMEKINS IN A BAKING DISH AND HALF FILL DISH WITH WATER, TO HALF WAY UP THE

SIDES OF THE RAMEKINS

BAKE AT 170°C FOR 35 MINUTES

TOP WITH: CHOPPED PERSIMMON + HONEY

MASH THE BANANA

IN A PAN, COMBINE OATS, MILK, WATER AND PEANUT BUTTER.

STIR ‘TIL THICK AND WARMED THROUGH

MIX WITH MASHED BANANA

TOP WITH: CARAMEL SAUCE + NUTS + DRIZZLED HONEY/AGAVE

PULVERIZE OATS AND WALNUTS UNTIL A FINE MEAL

MASH BANANA AND MIX EVERYTHING

HEAT OIL AND SPOON MIXTURE ONTO PAN

WAIT UNTIL SMALL BUBBLES APPEAR, THEN FLIP

TOP WITH: HONEY/MAPLE/AGAVE AND CHOPPED BANANA

add some CHIA SEEDS to your breakfast for a burst of OMEGA 3’s

to protect against inflammation.

some PUMPKIN SEEDS to add extra PROTIEN + AMINO ACIDS

or GOJI BERRIES for a hit of ANTIOXIDANTS + VITAMIN A

SPOON ON THE NUTRIENTS

recipepage 29

TRY THIS:AGAVE NECTARa natural sweetnerfrom the Agave plant. A perfect, all natural substitute for sugar. Easy to find at good grocery stores.markets + health shops

SERVES 2

SERV

ES 2

SERVES 2

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BONA FOOD MAGAZINE IS 100% INDEPENDENT, SHOWCASING BRANDS WE SUPPORT, WHOSE VALUES CORRELATE WITH OUR OWN.

WITHASSOCIATE YOUR BRAND

WITH GOOD, WHOLE, BONA FIDE FOOD


doily in

the bunting

bean brownie

AGAINST THE BEAUTIFUL BACKDROP OF THE BAROSSA, A COMMUNITY COMES TOGETHER TO EXPERIENCE

a breakfast like no other

continue

just good whole food16

a special array of

gourmet products

remember

the good

ol’ days of

honesty boxes

- steal our

hearts

why don’t ya?

ON THE MENU

organic spelt pancakes with

bio-dynamic yoghurt, local

figs + strawberries + honey

& spiced panela

slow-cooked spanish style beans with a poached egg + biodynamic yoghurt, fresh corriander and sourdough toast

&

PLUS other awesome treats + delicious tea, coffee &

fresh juices


Scullery Made Tea served in real tea pots

SUNDAY MORNINGS AMONGST FLUTTERING VINES AND THE SMELL OF HOME COOKING. YOU’VE JUST ARRIVED AT THE BREAKFAST RAVE.

THIS SPONTANEOUS, POP-UP EVENT IS LIKE NO OTHER. NEVER IN THE SAME PLACE. ALWAYS WITH A SMILE.

GOOD COMPANY, GOOD FOOD, GOOD TIMES. TEA IN CLASSIC TEAPOTS AND CUPS, HOME STYLE SLOW COOKING USING ORGANIC SOUTH AUSSIE PRODUCE. THE FEELING THAT YOU’RE PART OF SOMETHING SPECIAL AND A BIT LUCKY TO BE THERE.

CHECK OUT THE BREAKFAST RAVE ON FACEBOOK FOR THEIR NEXT RAVE EVENT.

FACEBOOK.COM/THEBREAKFASTRAVE

WE’LL SEE YOU THERE


QUINOATHIS SUPER GRAIN IS HIGH IN

FIBRE AND IS A COMPLETE PROTIEN. A WONDERFULLY VERSATILE GRAIN PACKED

FULL OF NUTRIENTS


1 cup cooked quinoa1 apple

1 zuchinni2 yellow squashes

1 cup butternut pumpkin 2 cloves garlic

olive oilgoats cheese

s+p

1 cup cooked quinoa1/2 bunch kale

small handful of walnuts2 mandarins

1/2 tbsp each of honey, tahini,olive oil + lemon juice

s+p

1 cup cooked quinoa1/2 large sweet potato

1 capsicum1 garlic clove1/2 red onion

1/4 cup balsamic vinegar1 tsp honey

1 tsp mustardolive oil

s+p

·ROUGHLY CHOP APPLE + VEGGIES ·DRIZZLE WITH OLIVE OIL·BAKE ON A LINED TRAY FOR 40 MINS AT 160°C

·MIX WITH QUINOA

TO DRESS·CHOP GARLIC AND MIX WITH 2 TBSP OLIVE OIL AND S + P TO TASTE

·ROUGHLY CHOP KALE + WALNUTS ·SEGMENT MANDARINS

MIX WITH QUINOA

TO DRESS·MIX HONEY, JUICE + OLIVE OIL + TAHINI.· ADD S + P TO TASTE

· ROUGHLY CHOP SWEET POT+ DRIZZLE WITH OLIVE OIL·BAKE ON A LINED TRAY FOR 40 MINS AT 160°C WITH GARLIC AND CAPSICUM.

·MEANWHILE, FRY ONION IN OIL UNTIL TRANSPARENT. ·ADD BALSAMIC, MUSTARD + HONEY·BRING TO BOIL AND LET SIMMER ‘TIL REDUCED.

MIX WITH QUINOA + ROASTED VEGGIES

WARMSQUASH + APPLE

KALE & MANDARIN

BALSAMIC SWEET POTATO

EACH RECIPE

SERVES 2

GOT EXTRA? PATTIES WILL REFRIDGERATE WELL FOR A COOL LUNCHTOMORROW

·ROAST SWEET POTATO FOR 40 MINS AT 165 °C (MEANWHILE - PREP SAUCES)·WHEN TENDER - BLITZ WITH BEANS AND SPICES IN A FOOD PROCESSOR UNTIL JUST COMBINED. ·FASHION INTO PATTIES·FRY 2-3 MINS EACH SIDE

·FRY ONION IN A PAN W OLIVE OIL UNTIL TENDER·ADD EVERYTHING ELSE + BRING TO BOIL AND ALLOW TO SIMMER FOR 20 MINS·ONCE REDUCED, USE A FOOD PROCESSOR TO PUREE.

2 cups sweet potato - chunked1.5 cups cooked beans - we used navy1/2 tsp cumin1/2 tsp paprika1 garlic clove1/3 corriander bunchs + p

we put 1 capsicum, 2 chopped candy cane beetroot, 1 cup of chopped pumpkin in the oven with the sweet potato to roast. Add some shredded cabbage and sliced avocado to complete this delish ensemble

1 red onion1/2 cup red wine vinegar1/4 cup balsamic vinegar1 tbsp honey1/4 cup dried cranberries1 tsp wholegrain mustards + p + olive oil

a deconstructed

so much goodness

the patties

to serve. .

the onion jam

veggie burger

12-22 ELIZABETH STCROYDON, SA, 5008

0410 332 717

A ONE STOP COOKING AND INGREDIENT STORE WITH A STRONG FOCUS ON LOCAL

AND INDEPENDENT PRODUCE

SERVES 4

Specialising in nutritious wholesome cakes and chocolates to order. Suitable for diabetics, coeliacs, vegans, raw foodies and the health conscious.

M.0430160075 E. [email protected] FB. facebook.com/rawkarma

·WHISK EGG YOLK + DIJON MUSTARD·ADD OIL LITTLE BY LITTLE WHISKING CONSTANTLY·WHEN ALL OIL IS COMBINED,SQUEEZE IN 1/2 LEMON JUICE·ADD 1 CLOVE CHOPPED GARLIC·SEASON TO TASTE

1 egg yolk1 tsp dijon mustard1/2 cup olive oil1/2 lemon juice1 clove chopped garlics + p

the aioli


1 large egg plant2 zuchinni

1 large red capsicum200gms haloumi2 tbsp olive oil

s+p

ROAST VEGGIES IN OIL AT 170°C FOR 45 MINS - FLIP HALFWAY THROUGH.

CUT HALOUMI INTO STRIPS 1CM THICK.

FRY HALOUMI UNTIL GOLDEN - ABOUT 3 MINS PER SIDE

STACK VEGGIES AND CHEESE INTO AN ARTISTIC PILE AND DRIZZLE

WITH SPINACH PESTO

1 cup baby spinach1/4 cup olive oil

1 clove garlics + p

BLITZ ALL INGREDIENTS IN A FOOD PROCESSOR.

+ v e g g i e s t a c kw s p i n a c h p e s t o

EGGPLANT

COOK + IMPRESS!

so cheap and so easy

moreMOREMORE

A HEARTY, VERSATILE VEG - HIGH IN FIBRE & MINERALS

SERVES 2

TO B

READ THE EGGPLANT

g r i l l e d c h e e s eEGGPLANT

breaded eggplant 2 mozarella balls

2 tomatoess +p

SANDWICH 1 SLICE OF MOZARELLA AND 1 SLICE

OF TOMATO BETWEEN 2 BREADED EGGPLANT

SLICES.

FRY EACH SIDE FOR 2-3 MINUTES

a tasty and healthyway to enjoygrilled cheese

SLICEABOUT

1CMTHICK

23

TO B

READ THE EGGPLANT

1 cup almonds

1/4 cup linseed meal

s + p

READY TO FRY

1 egg

100 gms ricotta1 lemon - juice

+ rinds + p

BLITZ IN FOOD PROCESSOR

TO A FINE CRUMB

WHISKED

3 large tomatoes - diced

1/4 cup pitted olives -

halfed

1 small red onion- diced

1 tbsp parsley

2 tbsp olive oil

1 tbsp balsamic vinegar

S + P

b r u s h e t t a

EGGPLANT

DIP EGGPLANT IN EGG

THEN PRESS INTO CRUMBS

1 MEDIUM EGGPLANT

SERVES 2

JUST THINK OF THE ALL VARIATIONS

1 CUP PUREED ROAST PUMPKIN MIXED WITH

RICOTTA AND TOP WITH FRIED

MUSHROOMS + CHIVES

ROAST A LARGE CAPSICUMAT 165°C FOR 45 MINS REMOVE SKIN +SLICE

CRUMBLE ON GOATS CHEESE


ABOUT 1CM THICK

FRY

2 - 3 MINUTES

EACH SIDE

10 tomatoes - roughly chopped1 onion - diced

1 cup mushrooms - chopped1 tsp cumin

1 tsp paprika1/2 tsp red chilli

3 garlic cloves - finely chopped1 tbsp chopped oregano leaves

2 cups water - maybe extra1 cup green lentils - uncooked

2 spaghetti squash1 large capsicum

2 tbsp olive oils + p

SERVES 4

[email protected]

HAND BLENDED TEAS FROM THE BAROSSA VALLEY, USING LOCALLY GROWN SEASONAL FRUITS AND HERBS, DRIED AND COMBINED WITH THE FINEST WHOLE LEAF TEA.

AVAILABLE IN SELECT CAFES, GOURMET FOOD STORES

& THE BAROSSA FARMERS MARKET

lentilsan inexpensive

source of essential

protein + fibre

Based in the beautiful Barossa Valley, our boutique Roastery & Coffee Cellar is home to our small batch roaster ‘Little Red’, fired up weekly to craft fresh & lively roasted Arabica Coffee Beans with respect to origin & season. Ethical values for the sourcing of coffee beans which are people & planet friendly ensure a fair deal for the environment, the farmer & your palate.

[email protected]

·ROUGHLY CHOP TOMATOES + ONION + MUSHROOMS·FRY ONION + SPICES + GARLIC IN OIL UNTIL TRANSPARENT·ADD TOMATOES, S + P AND HALF THE WATER. BRING TO BOIL AND REDUCE TO SIMMER WITH A LID ON FOR 5 HOURS*.BE VIGILANT. ADD EXTRA WATER IF NEEDED

ABOUT AN HOUR BEFORE SERVING·ADD LENTILS AND 1 CUP OF WATER.

·PREHEAT OVEN TO 165°C·SLICE SPAGHETTI SQUASH LENGTHWAYS DOWN THE MIDDLE AND REMOVE SEEDS·BAKE, CUT SIDE DOWN, WITH CAPSICUM FOR 45 MINUTES.

WHEN THEY’RE ROASTED ·SLICE CAPSICUM AND STIR THROUGH SAUCE. ·SCRAPE INSIDES OF SPAGHETTI SQUASH·SPOON OVER THE SAUCE, ENJOY IN GOOD COMPANY

*THE LONGER YOU COOK IT, THE RICHER THE FLAVOURS. WE COOKED OURS FOR 5 HOURS + IT WAS AMAZING.

just good whole food26

Certified Organic Fruit & Vegetables 100% Grass Fed Organic Beef Certified Organic Chicken Dairy Share Cow Program

Personal and Home Care Products

Delivering to Adelaide, Hills, Southern, Barossa & Country SACasual Shopping Pre-set Boxes Great Weekly Specials Low Delivery Fee

Home delivery is the answer!Telephone: 1300 833 998 or Mobile: 0438 243 624www.organicbox.com.au

Is your health and wellness a priority?Having difficulty finding certified organic produce?Pressed for time?

1/3 CUP CHIA SEEDS1/3 CUP SUNFLOWER SEEDS1/3 CUP PUMPKIN SEEDS2 TBSP LINSEED MEAL1 GARLIC CLOVE1/4 CUP WATER

try it sweeeet!SUB OUT:GARLICSUB IN:2 TBSP AGAVENECTAR

EAT PLAIN OR WITH DIP OR

HUMMUS

PULVERIZE EVERYTHING IN A FOOD PROCESSOR AND UNTIL THE CONSISTENCY OF THICK PANCAKE BATTER.SPREAD OUT THINLY ON A LINED BAKING TRAY.BAKE FOR 30 MINS AT 165°C.THEN FLIP AND BAKE FOR A FURTHER 30 MINS AT 165°C .SCORE IMMEDIATELY AFTER REMOVING FROM THE OVEN.ALLOW TO COOL TO HARDEN UP.


100GM GOATS CHEESE1/4 CUP PISTACHIOSA BUNCH OF SEEDLESS GRAPES

PRESS CHEESE AROUND HALF OF THE GRAPE ROLL IN CHOPPED NUTS THAT’S IT! SIMPLE!

HOLY

FLAVOUR

EXPLOSION

IN YOUR

MOUTH

A SWEET TREAT

12 medijool dates2/3 cup almonds1 tbsp peanut butter

OPTION 13 TBSP DRIED CRANBERRIES3 TBSP PEPITAS

OPTION 21/2 TSP CINNAMON2 TBSP CHIA SEEDS

BLITZ IN A FOOD PROCESSOR FASHION INTO LITTLE BALLSREADY FOR CONSUMPTION

MAKES ABOUT

15

SEE OUR RECIPE

P. 10


BLACK BEAN

WITH SALTED CARAMEL

1 1/2 cups cooked black beans2 tbsp linseed meal3 tbsp water1 tbsp pure vanilla extract4 tbsp honey

5 tbsp oil (we used olive)50gms dark chocolate4 tbsp waterdate caramel

·BLITZ EVERYTHING - EXCEPT THE CHOCOLATE - UNTIL WELL COMBINED - MIX WILL BE QUITE STICKY + THICK (WE USED A HANDHELD PROCESSOR)

·MELT CHOCOLATE IN A GLASS BOWL OVER A POT OF BOILING WATER

·BLITZ INTO MIXTURE REALLY WELL

·POUR MIX INTO A LINED BAKING DISH AND SMOOTH MIX TO ABOUT 1.5” THICK

·BAKE AT 165°C FOR 20-25 MINUTES

·ALLOW TO COOL BEFORE SLICING INTO SQUARES

SAY WHAT? BEANS? TOFU?IT’S SO EASY TO DISGUISE THESE NUTRIENT RICH FOODS WITH GREAT QUALITY CHOCOLATE, NUT BUTTERS OR NATURALSWEETENERSTO MAKE SATISFYING DESSERTS!

MAKES ABOUT

12


incredibly deceiving

300gm silken tofu50gms dark chocolate1 tsp pure vanilla extract3 tbsp agave nectarsalt+ date caramel

CHOCOLATE CARAMEL

MEDIJOOL DATE

·MIX TOFU, VANILLA, AGAVE + SALT IN FOOD PROCESSOR UNTIL SMOOTH·MELT CHOCOLATE IN A GLASS BOWL OVER BOILING WATER - CAREFUL NOT TO LET THE BOWL TOUCH THE WATER·ADD MELTED CHOCOLATE TO THE MIX AND BLITZ IMMEDIATELY·DIVIDE INTO LITTLE DISHES + REFRIDGERATE FOR AN HOUR·ADD A COUPLE OF TEASPOONS OF CARAMEL AND MIX INTO MOUSSE.

DELICIOUS, SWEET & 100% NATURAL

BLITZ IN A FOOD PROCESSORTO YOUR DESIRED CONSISTENCY.

SURE TOSURPRISE

4 medijool dates1/4 cup boiling water

splash of milksalt

SERVES 2

SERVES 2

taste first,

question later

We were sceptical too,

but honestly, there’s

so much

vanilla and chocolate,

you won’t taste the

tofu at all!

• ALAIN GUILLEMAIN • HILARY BERGSTROM • MICHAEL OLLIVIER • ANGELA CRAIG • • CLAIRE BALES • KATE BURGESS • JODY REAL-MYETTE • BENJ BINKS • RICK CHEN •

• LARRY MOSS • DAWN & PAUL WHITE • SHU SHU ZHENG • JILLIAN WRAY • MEGAN WARNER • • EMILIE GUILLEMAIN • HAYLEY RICHARDS OF RAW KARMA • THE BREAKFAST RAVE •

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A FEW REASONS TO INCORPORATE MORE WHOLE FOODS IN YOUR DIETYOU’LL ABSOLUTELY FEEL BETTER

YOUR BODY WILL BE ABLE TO DIGEST WHAT YOU EAT

YOU’LL HAVE MORE ENERGY FROM SIMPLY GIVING YOUR BODY THE NUTRIENTS IT YEARNS FOR

YOU’LL DEVELOP AN APPRECIATION FOR TASTE

YOU’LL KNOW EXACTLY WHAT IS GOING IN YOUR BODY, OR RATHER, EXACTLY WHAT ISN’T

YOU’LL FEEL MORE HYDRATED

YOU’LL BEGIN TO CARE MORE ABOUT THE ‘MISCELLANEOUS INGREDIENTS’

YOU’LL PROBABLY HAVE MORE FRIENDS

WE REALY COULD GO ON FOREVER BUT SIMPLY PUT, THE QUALITY OF FOOD YOU PUT IN YOUR BODY WILL DETERMINE HOW IT OPERATES. YOU ONLY HAVE ONE

BODY - SO TREAT IT WELL AND REAP THE REWARDS.

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n e x t i s s u e

Bona Food Magazine - June/July Issue

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Transcript of Bona Food Magazine - June/July Issue