a fide FOOD n o b , E L O H W , D O JUST GO
UR CAFFE pg 20
Bona Food Magazine is an independent magazine combining pure, wholesome food with local SA pride, in the aim of encouraging healthier choices.
All design, words, photos by Bona Food unless credited otherwise. Recipes are created or graciously adapted at BFHQ in Adelaide.
Thanks for reading the fine print. ABN 49849850221 All Rights Reserved Š Bona Food 2012
We are so technological www.bonafood.com.au twitter.com/bonafood facebook.com/bonafood info@bonafood.com.au
WELCOME
TO ISSUE TWO OF BONA FOOD MAGAZINE
MARKET UPDATE
WHAT TO LOOK FOR AT THE FARMERS MARKET
FOR BREAKFAST
A LITTLE EFFORT YIELDS DELICIOUS RESULTS
GUEST RECIPE : CHERIE HAUSLER
EXPLORES THE HEMP SEED
DIY
OH COCONUT CREAM ICING
TO PICNIC
VENTURE OUTDOORS WITH A BASKET OF FOOD
EAT HERE: UR CAFFE
THE LO - DOWN ON THIS COOL CAFE
SPOTLIGHT ON : PUMPKIN GET SOME AMBER INTO YA
DRINKS UP
SQUEEZE SOME GOOD FOOD
BAKED
BAKED GOODS MADE WITH GOOD, WHOLE FLOUR
WE ATE AT UR CAFFE 路 SUGARCANE THE PANTRY 路 MELT 路 WHIPPED WILSON'S ORGANIC CAFE CAFE TROPPO 路 LET THEM EAT
MAKE SOME FRIENDS WITH CAKE
AND WELCOME TO AN ARTISTIC, COLOUR RICH AND NUTRIENT DENSE REPRESENTATION OF ALL THAT IS GOOD AND WHOLE IN THE WORLD OF FOOD.
4
AUGUST/SEPTEMBER ISSUE
AUGUST SEPTEMBER
Thanks to good old community spirit, some fine South Aussie businesses and a love for good, whole, bona fide food - we’re very pleased to bring you the second issue of Bona Food Magazine.
Local food identity Cherie Hausler joins in on the fun to illustrate some of the benefits and uses of the humble hemp seed. We make some hearty fruit-filled breakfasts using some good-for-you grains you may not have seen before.
Our debut issue received wonderful feedback from the lovely folks of Adelaide, so of course we needed to come back for more, and what a perfect time for it. The skies are clearing, the promise of a warm Spring fills the air and the markets are buzzing with new season produce.
There’s a bunch of DIY recipes, including an icing alternative that puts the refined sugar sham to shame. Throughout these pages you’ll also find a bunch of our favourite places to eat, because sometimes it’s just so nice not to have washing up, right?
In this issue we venture out and explore some of the great establishments that we’re lucky enough to have right here on our doorstep. And the food - oh the food!
So enjoy the sunshine, visit a market, pick up some fine local produce and whip up something healthy and delicious that your body will thank you for. Enjoy!
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.
just good, whole, bona fide food
5
UT C H E C K OA Z IN G M T H E S ELAI F R IT T E R S B R O C O L pg 22
3 MA VARIETIN IES
li The very nutritious Broccoli is a member cco bro of the cabbage and cauliflower family. The
Classic ro ccoli’ (somet Calabrese‘Bbr im called 10 to 20 cmoccoli) which hes green head as a large and thick stalks, Purple caul iflower (it is a head shap a broccoli) ed like caul has numerou iflower thhatas s little flow er buds. Broccolini is and kai-laancross between broc Add it to Asian-style stir-fries or steam it (Chinese br co occoli). li and top with a cheese sauce and then bake
word broccoli originates from the Italian plural of ‘broccolo’, ‘the flowering top of a cabbage.
until golden brown. It makes great soup, provides good texture in frittata and is quite tasty raw with dips.
Be sure to pick bright green heads of broccoli that have tightly clustered florets. The darker green the better! Broccoli stem and stalk is great steamed and drizzled with extra virgin olive oil and salt and pepper.
Alnda Farms harvest gorgeous baby broccoli that is tender, sweet and full of goodness. They also grow spectacular, vibrant purple cauliflowers, a popular alternative for the kids.
Pumpkins are rich in beta-carotene, an important antioxidant that aids in the prevention of degenerative diseases.
The orange amber colours, melt-in-the-mouth textures and appealing sweet flavours of pumpkin are excellent in all manner of dishes at this time of the year. Pumpkin can be used to make amazing soups, as well as fillings for filo pastries, muffins and pies. It also works well in
stews and curries. It is great in preserves and pickles, fillings for ravioli, as a base for gnocchi and chargrilled on the BBQ. Pumpkins belong to the Cucurbitaceae family, which include zucchini, gourd, melon, squash and cucumber. Pumpkins are technically a fruit, and there are numerous varieties grown in South Australia, the most common being Butternut, Japanese (Also known as Kent), Queensland Blue, Golden Nugget and Jarrahdale.
The Adelaide Showground Farmers’ Market is the largest farmers’ market in South Australia. The not-for-profit organisation has been running for six years and is a vibrant place where farmers and producers representing every region of the state bring seasonal produce to sell direct to the public in inner-city Adelaide. There are up to 100 stalls selling meat, bread, cheese, wine and ready-made meals. With its friendly and buzzing atmosphere and the delicious food available, it’s a shopping experience not to miss! THIS MARKET UPDATE WAS PROVIDED BY THE
SUNDAYS FROM 9AM TO 1PM ROYAL ADELAIDE SHOWGROUNDS ENTER VIA LEADER ST, GOODWOOD
Billy Doecke of the Willunga Farmers Market tells us what’s ripe around the Fleurieu. It’s the end of winter and we’re still gorging ourselves on Cavolo Nero and sweet baby beetroot. Rhubarb has been transformed into as many dishes as we can bear to eat, and the freezer is full to bursting with stewed packs of the tart veg. And now we come to Spring. I love walking through the Willunga Farmers Market in Spring. The artichokes look like masterpieces with their gentle purple and green hues and large fluffy pods of broad beans are full of sweetness. While August is a little too early on the Fleurieu Peninsula for the Spring gems listed above, they really start to come into their own in September. Kangaroo Island’s little Tommy Ruff’s are a highlight at this time of year. The oily fish has firm flesh and a mild taste and teams perfectly with a salad of fennel, French lentils and watercress.
ur see oarb rhub ote comp pe reci 2 pg 1 PHOTOS BY KAREN WALLER
WFM’s pop up guest chef demonstrations highlight the best of the seasons growth, with famous names like Simon Bryant and Cheong Liew gracing the stage so far this year. K MAR IT!
SAT 25 AUGUST Callum Hann joins us in the WFM demo kitchen, creating easy to make dishes with produce bought that morning at the market.
OPEN EVERY SATURDAY 8AM TIL 12:30PM MAIN RD, WILLUNGA
GREAT COFFEE MADE WITH LOVE, FRIENDLY ATMOSPHERE AND FINE FOOD. GLUTEN FREE & VEGETARIAN CHOICES ARE AVAILABLE
TUESDAY - FRIDAY 7:30AM - 4PM SATURDAY - SUNDAY 8:00AM - 4PM
119 Melbourne Street North Adelaide, 5006
ph: 08 8267 3553 www.urcaffe.com.au
20 Elizabeth St, Croydon www.queenstreetgrocer.com.au
L NG WONDERFU H AV E S O M E T H I P LA N A H E A D &
serves 2
1 CUP STEEL CUT OATS cover with milk and let soak (at least 30 mins, overnight is best) CHOP 1 LARGE APPLE sprinkle apple with cinnamon + bake at 160째c for 20mins warm oats on stove-top with some extra milk or water if needed
mix all the ingredients TOP WITH CHOPPED PISTACHIOS & HONEY
FOR BREAKFAST
1 CUP ROLLED BARLEY 1 CUP MILK PINCH OF CINNAMON cook on a stove top ‘til soft and warmed through for about 5 minutes
serves 2
1 LARGE APPLE ( CHOPPED ) 1/4 CUP ALMONDS ( CHOPPED ) 1/4 CUP GOJI BERRIES 2 TBSP CHIA SEEDS 2 TBSP SUNFLOWER SEEDS
mix all the TOP WITH NATURAL YOGHURT ingredients HONEY & RHUBARB COMPOTE rec pg 1ipe 2
TRY FRESH THIS! M 1/2 bun INT TEA boiling ch mint 1/2 tsp water honey
STEEL CUT OATS
The inner portion of the oat kernal. High in soluble fibre. Best soaked to soften. PUFFED QUINOA
Protien rich, gluten free and grain free. Try rolled quinoa too, for less puff. ROLLED BARLEY
Contains essential amino acids and fibre goodness. AMARANTH
Rich in the essential amino acid Lysine, a building block for protien. It also plays a role in calcium absorbtion. YOU CAN FIND ALL OF THESE AT MARKETS, SOME HEALTH FOOD STORES AND ARTISIAN GROCERS.
serves 2
1 CUP PUFFED QUINOA JUICE + ZEST OF 1 ORANGE 1 MANDARIN SEGMENTED 1 TBSP HONEY PINCH OF CINNAMON 1/2 CUP WATER
Put everything except puffed quinoa in a pan and bring to boil. Allow it to simmer and let reduce by half. Pour in puffed quinoa and mix through.
TOP WITH TOASTED ALMOND FLAKES + CHOPPED DATES + MILK
H EM P SE ED
H EM P M IL K
mp
plant
s - t h e r e t h ey a
re
ma
ki
hi
fe
ns
el
su
so
r
ng
r
o yf
e rh
CIAL SPE EST U G IPE REC
Ih
on
to
erg
yf
or
us
and
m ye t t h ey s u f f e r w i t h t h e
big ost
s abouerves t61 cup organic amaranth flakes 1 cup organic oats 2 organic apples, grated 1 cup organic pumpkin seeds 2 tbsp organic sunflower seeds 1 tsp bee pollen 1 tsp organic vanilla bean paste or 1 stripped vanilla bean 1 cup organic hulled hemp seeds 3 - 4 cups filtered water
R OH
LY? “Hemp nut is the most nutritious and easily digestible food on the planet, the only complete source of all the following: protein, essential amino acids and essential fatty acids.”
EAL
d o te
res
pons
e at the mere me nti o
It’s suitable for those unable to eat gluten, sugar, milk, nuts & meat. Contains more required amino acids (proteins) than milk, meat or eggs. It’s got about 47% oil, 78% of which is omega 3 & 6 - the essential fats. Several times more omega 3 essential fat than any fish. Hemp is also a complete protein source.
10 AUGUST/SEPTEMBER ISSUE
no
ft
he
it ir n am e - s ee m s a b
a me
nt
o
8
Make the bircher the night before you want to eat it by simply mixing all the ingredients together except the hemp seeds and water. To make the hemp milk, put the cup of hemp seeds into a food processor with a cup of water and blend until smooth. Slowly add the extra water until you reach the level of creaminess you prefer the milk to be. I ended up making just under 5 cups of milk from 1 cup of hemp seeds. This milk is yummy on its own too so don’t worry about making too much for the bircher, you can always sip on the leftovers throughout the day.
AND THIS IS PRETTY GOOD TO KNOW TOO... Hemp contains more required amino acids (proteins) than milk, meat or eggs.
m
e
in
es
tly
ne en
Add the hemp milk to the muesli mix, including any bits of seeds that haven’t quite been pureed, and stir to combine. Cover and pop in the fridge ready to wake up to the following morning. I added a grating of fresh nutmeg and some ripe nectarine to ours, but this recipe, like any other is just a nudge in the direction of bircher. You might like a drizzle of honey too? There’s no right or wrong really, more just what you feel like on the day. Or day before, as it were.
Dividing her time between freelance food writing and styling in Sydney and the restaurant she co-owns in Bangkok, Cherie Hausler made a ‘tea change’ to include the Barossa Valley when she decided the only way to balance her food-filled life was to add an organic veggie patch and some chooks into the mix. Amongst designing menus, regular contributions to Delicious Magazine and the odd TV show, has given Cherie the perfect fresh air and open country base to grow and collect seasonal fruits and herbs to hand blend for her tea range. check out Cherie’s recipes at her website scullerymadetea.com.au
TRY THIS INSTEAD
E T RY T H E S G A R A N DIV E S U S D E IN EF E R N AT F O RG O R T U R A L A LT SWEET NA
APPLE SAUCE
A great way to add sweetness. Great in cakes and loaves in place of refined sugar. Try it stirred through yoghurt or oatmeal. WHERE TO GET IT? Make it yourself! Check out our recipe on the next page.
HONEY
A comfortable transition from sugar. There’s heaps of different flavour varieties and SA boasts some wonderful brands of the golden goodness. WHERE TO GET IT? The Central Market has an awesome assortment of honey, try to buy locally. Our current favourite is Orange Blossom, it’s got a great subtle flavour.
MAPLE SYRUP
While not local, Maple Syrup has an unmistakeable taste that’s pretty different to honey. It’s great for breakfasts, but goes well with pumpkin and sweet potato, too. It’s vegan. WHERE TO GET IT? Good food markets and quality supermarkets stock it. Make sure it’s the pure stuff.
AGAVE NECTAR
It’s made from the same plant as tequila, but it won’t knock you down. Compared to honey and maple syrup it’s quite neurtral so it works great as a sugar substitute in baking. WHERE TO GET IT? You’ll find Agave Nectar (or Agave Syrup) in health food stores and markets.
just good, whole, bona fide food
11
based on a C E RT IF IE D O R G A N IC P RO P E R TY near Pt Elliot, SA
SIMPLE STEPS FOR A HUGE FLAVOUR BOOST
Specialising in certified organic sourdough, vegetables, organic RAW chocolate. We believe in nourishing our bodies and protecting the environment. Our extended "family" produce our organic RAW cacao, vanilla, RAW coconut oil, single origin spices, organic coconut palm sugar, rare tropical honeys and other artisan goods. ORDER ONLINE
www.beachorganics.com.au (08) 8554 2956 barry@beachorganics.com.au
3 STICKS OF RHUBARB WATER TO COVER VANILLA EXTRACT AGAVE NECTAR
Chop rhubarb. Put in saucepan. Add water to just cover. Bring to boil and let simmer until the rhubarb has broken down and thickened. CHOPPED APPLE (OPTIONAL) Add vanilla and agave to taste. STORE IN THE FRIDGE.
s ov o a k
erni 1 CUP CASHEWS ght 10 MEDJOOL DATES 1 CAN (140ML) COCONUT MILK blitz everything in a 1 TSP VANILLA EXTRACT processor.
www.scullerymadetea.com info@scullerymadetea.com
R TTE O R BE A F A AT I V E T RN GAR E U T L S A D PE FINE A RE ED RECI S A B
2 CUPS OF ROCKET 1/3 CUP OLIVE OIL 2 GARLIC CLOVES MACADMIA NUTS S+P
OVER SPOON OGHURT I, Y L S E U M OUR OR TRY RUMBLE RB C RHUBA pg 29
2 LARGE APPLES PINCH O’ CINNAMON WATER (TO COVER) STRIP OF LEMON PEEL
Blitz all in a processor. Season to taste. Try with: spinach, basil, corriander, mint.
Chop apples into chunks and put in a saucepan with other ingredients. Bring to boil and simmer for 30 mins or until tender.
NOTE: YOU CAN REMOVE THE Remove rind and blitz with a APPLE PEEL FIRST, IF YOU WISH. hand-help processor
just good, whole, bona fide food
13
ADVERTISE
WITH
ASSOCIATE YOUR BRAND WITH GOOD, WHOLE, BONA FIDE FOOD
BONA FOOD MAGAZINE IS 100% INDEPENDENT, SHOWCASING BRANDS WE SUPPORT, WHOSE VALUES ON HEALTHY LIVING CORRELATE WITH OUR OWN. LET US KNOW IF YOU’D LIKE TO BE PART OF OUR NEXT ISSUE.
FIND OUT MORE HUNGRY @ BONAFOOD.COM.AU
take an hour to whip up this smorgasbord, gather some friends & find a park bench to settle in to.
just good, whole, bona fide food
15
oohh ! CY FAN
WE VISITED THE WOMENS WAR MEMORIAL RESERVE IN STIRLING
16 AUGUST/SEPTEMBER ISSUE
PACKED LUNCH
SP UP ICE YO U R T QUI T E L E A! ITE RA L LY.
CHAI TEA 4 CUPS WATER 8 CLOVES 2 CINNAMON STICKS 1 TSP NUTMEG 1 TSP GRATED GINGER 1 CARDAMON POD 1 TSP VANILLA 2 TBSP LOOSE BLACK TEA 3 TBSP HONEY 1 CUP MILK
Bring 2 cups of water and spices to a boil then let simmer for 15 mins. Turn heat off, add the tea and allow to steep for 3-5 mins. Strain. Add 2 more cups of boiling water. Add honey and milk and serve sprinkled with nutmeg!
CHOCOLATE BARK
2 BARS OF DARK CHOCOLATE 2 TBSP GOJI BERRIES 3 MEDJOOL DATES 1/2 CUP PISTACHIOS
GIVE IT: IMPRESS SOMEONE WITH YOUR CULINARY SKILLS AND GIFT THIS. TRY IT WITH DIFFERENT TOPPINGS TOO!
17 AUGUST/SEPTEMBER ISSUE
Melt chocolate in a glass bowl over a pan of boiling water (careful not to let the bowl touch the water) Spread melted chocolate on a flat tray covered with baking paper Scatter over goji’s, pistachios and dates. Allow to cool to firm up
17
SWEET POTATO CHIPS
2 LARGE SWEET POTATOES OLIVE OIL CUMIN RED WINE VINEGAR PAPRIKA SALT : E USED W LA R + 1 REGU E L 1 P U R P AT O P OT SWEET
Slice sweet pots to about 3mm. Toss in a bowl with other ingredients Bake for 45 mins at 165°c turn 3-4 times. On the last turn, drizzle with olive oil and more vinegar
T FEC R E P OR ES F B OX H C LUN
TOMATO SALAD 4 TOMATOES BUNCH OF BASIL Chop tomatoes and 3 LARGE MOZARELLA BALLS mozarella, remove basil OLIVE OIL leaves & toss everything BALSAMIC VINEGAR S+P
D: WE USE N R U S S IA OES T O M AT IL S O N ’S F RO M W N IC S A G R O
THE FILLING
THE CRUST
serves 5
1 CUP ROLLED QUINOA Use a food processor and blitz the rolled quinoa + oats 1 CUP OATS into a fine meal. 1/4 CUP OLIVE OIL SPLASH OF WATER Add oil and water until well combined and dough-like. SALT
6 EGGS 1/2 CUP MILK 1/2 BUTTERNUT PUMPKIN 1 CUP SPINACH 50GMS GOATS CHEESE 1/2 CUP CHEDDAR CHEESE 1 TBSP CHOPPED DILL S+P
Press into a lined baking dish.
Blind bake the crust at 160°c for 12 mins. Let cool.
Chop pumpkin into small chunks. Roast at 165°c for 30 mins/until tender, then allow to cool. Arrange veggies on the crust. Mix eggs, cheese, dill and milk and pour into crust. Bake at 165°c for 25-35 mins or until the eggs are cooked through.
PUMPKIN QUICHE
SPELT PIZZA DOUGH
2 CUPS WHOLE MEAL SPELT FLOUR 1 CUP WATER 2 TBSP OLIVE OIL 1/2 TSP SALT 1 TBSP HONEY ( MIXED INTO THE WATER ) 1/2 TSP BAKING SODA (OPTIONAL )
1. Sift the flour and place in a bowl, add the salt and baking soda. Start by adding the water (containing the dissolved honey) slowly and mixing it through by hand. You can use a food processor or bread machine too.
2. Once all the water has been mixed through and you have formed a dough, add the oil and begin kneading until the dough becomes quite springy. This doesn’t take long but use some muscle.
TOP WITH THE FLAVOURS YOU LOVE
3. Roll out the dough as thinly as possible (if you’ve used too much water then the dough will be sticky, so add more flour or flour the surface) and cut out your pizza shape using a small round dish or to your preference.
CASHEW “CHEESE” 1 CUP CASHEWS 1/4 CUP CHOPPED RED CAPSICUM 2 TBSP OLIVE OIL 3 TBSP WATER 1 TSP SALT 1 TSP CURRY POWDER 1/2 TSP GROUND TURMERIC POWDER Add all ingredients to a food processor and blend until it’s smooth.
NOTE: This is the perfect alternative to dairy and can be used on sandwiches, as a dip, sauce or dressing for many meals - cooked or raw, veggie or not.
pe r ec i o to s + phby
om Ulyana fr AIRY F KITCHEN
a unique blend of a passion for natural health and creative endeavours in the kitchen, garden and beyond.
check out Ulyana’s other delicious recipes at www.kitchen-fairy.com.au
We are the first to combine our love of food/coffee/ clothing & homewares and all things vintage/retro. I have always had a taste for great healthy food, and have had a passion for collecting to one day start my own business. Now my dream is a reality. - Natasha, Owner
WED - FRI SAT - SUN
8:30 - 4:00PM 9:00 - 4:00PM
RETAIL Fashion you will fall CAFE We strive to use
South Australian products and produce. Our coffee is roasted here in SA. It’s FAIRTADE and Organic AA Grade. We use BD Paris Creek Milk & Creams. All day BREAKFAST SATURDAY & SUNDAY Homemade pies and pastries, veggie slices, pizza, soup, fresh sandwiches, cakes, tarts, biscuits, coffee and a large range of teas.
10 ROSETTA STREET | WEST CROYDON | SA 5008
in love with that can be worn time and time again. Our collection is nearly new clothing, retro, vintage, girly and is of high quality. We stock a huge range of high end brands, sizes and a style to suit all body types. High quality shoes, handbags, jewellery & accessories from all eras 1920’s - now. We also sell a large range of retro & vintage homewares from small teapots/ dinner sets/ aprons/ cannisters/ furniture.
of nty ely p l e g , l ov o k a t tin lo s e a g s t o I t o o. F n i h t nd WI a
119 MELBOURNE STREET NORTH ADELAIDE 5006
alk down Melbourne Street, on the city’s skirt, until you see this bright red door and go straight through to UR Caffe. Whether you’re keen for a late breakfast, tasty beverage or an amazing Thai inspired surprise - you’ll be very happy here.
I THA AKE C F I S HA LA D S
T HUR Y O GF A I T & PA R I LAT T E CHA
20 AUGUST/SEPTEMBER ISSUE
Start your day with something sweet with a bite into the fresh fruits atop the Yoghurt Parfait. Or do you swing the savoury way? Try the Poached Eggs with Avo. Attention to detail is at its finest here, and you’ll find all your fave cafe brekkies too! Lunch time brings a whole new ball game. Kate and Boyd, the owners of UR Caffe, bring their passion for good food and coffee to the table, every time. The wonderful Thai inspired
mains include the house-made Thai Fish Cakes. They’re an incredible combo of the freshest Thai flavours that react perfectly with each other. There’s a huge assortment of salads, veggie, vegan and gluten free options as well as smoothies, cakes, a tea selection and they know how make a really great coffee, consistently! Wander on down and set your sights on this colourful and comfortable eclectic mix that makes you feel as very welcome as you are - after all, it is UR Caffe.
ph: 08 8267 3553 www.urcaffe.com.au TUESDAY - FRIDAY 7:30AM - 4PM SATURDAY - SUNDAY 8:00AM - 4PM
EAT HERE
DO T RY
THAI FISH CAKE SALAD Authentic Thai flavours make this salad so flippin’ flavourful. It’s made in-house from a traditional Thai recipe that wont dissaspoint. It’s delicious and super fresh. PRAWN TARTINE Who doesn’t love a prawn and avocado combo? This dish is busting with toppings and finished with house-made mayo made with Japanese chilli.
PA
ACAI SMOOTHIE How wonderfully convenient are smoothies? Try the Acai Smoothie for a big burst of nutrients. They even phonetically spell it on the menu for you - so helpful!
RK
NN
RD
MA
RD
LEFE VRE
ME
L
LE
ST
U BO
RE
ET
UR CA FF E B U N D EY
ST
AM PL
Y RD
GH
CBD
H AC K N E
IS
S RD
ORIAL DRIVE
OU
NN
RN
T ES
WA R M E M
BR
FI
Y
PARK RD
TC E
S
N TA
YOGHURT PARFAIT Combine this yoghurt-muesli decker with one of the amazing tea choices and you’ve got a delicious, nutritious brekkie and an anti-oxidant hit for $10.
AN PA R M E S LI B RO CO L RS FRITTE
E LY L U TE S E! to O S A B Y T H ng way i T R azi m col an a t broc ea
makes 4
it’s
1 LARGE BROCCOLI FLORETTE 1/3 CUP FLOUR ( WE USED OAT ) 1/2 CUP PARMESAN CHEESE 2 GARLIC CLOVES 1 EGG S+P
Roughly chop brocolli and steam until just tender. Mash together with other ingredients keep it slightly chunky. Form mixture into patties. Fry each side for 2-3 minutes.
G S E RV IN T IO N
SUGGES
22 AUGUST/SEPTEMBER ISSUE
FELAFEL HALOUMI TOMATO TZAZIKI
150GMS HALOUMI (fry each side for 2-3 mins) CHERRY TOMATOES (roast at 160째c for 30 mins)
Mix all ingredients in a food processor until well combined. Fashion into little balls Fry for a few minutes, turning frequently to brown.
rv
es
2
mix all ingredients and season to taste.
se
3 TBSP GREEK YOGHURT 1/2 CUCUMBER- GRATED SQUEEZE OF LEMON JUICE 1/2 MINT BUNCH - CHOPPED 1 GARLIC CLOVE - MINCED S+P
1 CUP CHICKPEAS 1 LEMON - JUICED 1 BUNCH CORRIANDER 1/2 BUNCH OF MINT 1 TBSP TAHINI 1 TBSP PAPRIKA 1TBSP CUMIN 2 GARLIC CLOVES S+P
just good, whole, bona fide food
23
UAC6 is an Adelaide based company presenting nutritional skincare, handcrafted from quality spices, oils, vitamins, clays and minerals. Boasting a large range of essential oil based creams and soaps which are made in small batches for freshness.
UAC6 is considered food for the skin. Our materials have been sourced from conscious environmentally friendly suppliers. Many of our customers have commented on the glow returning to their skin, healing of scarring, and a recovery of skin condition. UAC6 prioritises happiness and service with our customers and offer a 100% money back guarantee if your not happy with your purchase.
Our products are free from petro-chemicals and fillers which can characterise your average mass-produced product.
Excellence, quality and product integrity are fundamental ingredients to our beautiful moisturisers, scrubs, masks, body products and soaps.
All of the UAC6 range is made right here in Adelaide and we take pride in supporting local businesses.
Our products are sold through selected local distributors and at the Organic Sustainable Markets in Henley Beach every Saturday. check out the product range online at:
24 AUGUST/SEPTEMBER ISSUE
Is your health and wellness a priority? Having difficulty finding certified organic produce? Pressed for time?
Home delivery is the answer! Telephone: 1300 833 998 or Mobile: 0438 243 624
www.organicbox.com.au
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 SA Casual Shopping Pre-set Boxes Great Weekly Specials Low Delivery Fee
SPOTLIGHT ON
serves 2 pumpkin + sweet potato soup
1 /2 BUT TERNUT PUMPKIN 1 LARGE SWEET POTATO 1 ONION 1 LARGE CAPSICUM 2 CLOVES GARLIC 1 TBSP PAPRIKA 1TBSP CUMIN 2 CUPS WATER 1 TBSP OLIVE OIL S + P TO TASTE Chop onion and garlic and fry for in a large pot with oil and spices for a few minutes. Chop potato, pumpkin and capsicum into chunks and add to the pot with the water. Bring to the boil and then simmer until vegetables are tender. Blitz with a hand-held processor until smooth, divide and serve. Top with: good quality yoghurt + chopped walnuts. Note: you might need more water if you prefer your soup quite thin.
1/2 BUTTERNUT PUMPKIN 2 LARGE PORTOBELLO MUSHIES SOFT GOATS CHEESE A/2 RED ONION 1 TBSP PARSLEY 1/2 TSP PAPRIKA LEMON JUICE S+P
Chop pumpkin into cubes and roast at 165째c for 30 mins/until tender. When ready, mash with goats cheese, onion, parsley, paprika, lemon juice and season to taste. Press into mushrooms and bake at 165째c for 10-15 mins, until mushrooms collapse slightly
maple walnut + pumpkin bites makes about 20
goats cheese + pumpkin stuffed mushrooms serves 2
1 BUT TERNUT PUMPKIN JUICE OF 1 ORANGE 2 TBSP MAPLE SYRUP 1 TBSP BALSAMIC VINEGAR 1 CUP WALNUTS - CHOPPED 1 CUP SPINACH - CHOPPED NOTE: THIS ALSO MAKES AN AWESOME SALAD
Chop pumpkin into bite size pieces and roast at 165째c for 25 mins or until tender. Combine orange juice, maple syrup and balsamic in a saucepan and bring to a boil. Simmer for 5-10 mins until reduced by a third. Remove from the heat, then stir in chopped spinach and walnuts. Put a tsp on each pumpkin piece. Pierce with toothpicks to serve.
just good, whole, bona fide food
EAT WELL
ROT S CH 2 CA R L E S AN IN 2 A P PE R - A B O U T GING AMON CINN
2 KIWI FRUITS 1/2 HEAD OF BROCOLLI 1 CUP SPINACH 1 APPLE
26 AUGUST/SEPTEMBER ISSUE
HERE, DRINK THIS
1 BEETROOT 2 CARROTS 2 APPLES 1 ORANGE
T H ROW
RU SOME F
G G IE S IT S + V E
IN A J U IC
ER AN
TH E D OW N D GUZZL
E GOOD
just good, whole, bona fide food
NESS
27
make your own flour
blitz grains or nuts like oats, barley, walnuts, almonds and rolled quinoa into a fine meal. baking certain things yeild different results, so use your kitchen intuition.
CARROT CAKE
+ COCONUT VANILLA ICING
2 CUPS OF OAT FLOUR 1 CUP ALMOND FLOUR 1 1/2 TSP BAKING SODA 1/2 TSP SALT 2 TSP CINNAMON 1/2 TSP NUTMEG 1/4 CUP COCONUT OIL ( OR OIL OF YOUR CHOICE ) 1/4 CUP HONEY 1 TSP PURE VANILLA EXTRACT 2 EGGS 3 CARROTS GRATED 1 APPLE GRATED TO SERVE : ICING + 1/3 CUP PISTACHIOS
Mix dry ingredients together, then mix wet ingredients. Fold together wet + dry ingredients and pour into a cake tin lined with baking paper Bake for 35-45 mins at 165째c until golden and a skewer comes out clean Allow to cool and spread with icing and top with chopped pistachios
COCONUT CREAM ICING RECIPE pg 12
t coconu vanilla icing pg 12
1 1/2 CUPS SPELT FLOUR 1 TEASPOON BAKING POWDER 1/2 TEASPOON BAKING SODA 1/2 CUP CHOPPED MACADMIA NUTS SALT
1/3 CUP HONEY 1/3 CUP OIL 1 EGG 1/3 CUP ORANGE JUICE 1 TBSP VANILLA EXTRACT
Preheat oven to 165°c. Mix dry ingredients, mix wet ingredients, then fold the two together. Line a cookie sheet with baking paper. Fashion into balls and place 3cm apart on the cookie sheet. Press down slightly on each one with a fork.
RHUBARB
OATMEAL CRUMBLE
Bake for 20 mins or until golden brown. Eat as is or slice them in half and add some coconut vanilla icing for an extra special treat.
1/2 CUP ALMONDS - CHOPPED 2 MEDJOOL DATES - CHOPPED 1 CUP OATS 2 TBSP AGAVE NECTAR 1 TBSP OIL (WE USED COCONUT) RHUBARB COMPOTE ( RECIPE PG 12)
TIP: add the juice of 1/2 an orange to the icing recipe for even more citrus zing!
Mix all ingredients except the compote Divide compote into 2 small oven-safe dishes and top with crumble mix. Bake for 30 mins at 165°c until golden TIP: If you just made the compote and it’s still warm, just put the crumble under the grill until golden.
2/3 CUP OAT FLOUR 1 1/3 CUP ALMOND FLOUR 1/4 TSP BAKING POWDER 1/4 TSP BAKING SODA 1/2 TSP CINNAMON SALT 2 BANANAS 1 PASSIONFRUIT PULP 2 EGGS 1/2 CUP OF MILK 1/3 CUP HONEY 1/2 TSP VANILLA EXTRACT
Mix dry ingredients together. Mash bananas and add passionfruit, eggs, honey and milk Fold together wet + dry ingredients until just combined and pour into a loaf tin lined with baking paper Bake for 35-45 mins at 165° until golden and a skewer comes out clean
ith: Serve wtta
rico ith w mixed nfruit io passbona just good, whole, pulp fide food
29 29
just good, whole, bona fide food
IN THE ‘BURBS
ELIZABETH ST
Q UITE THE GEM
EN QUE T EE R ST S CER G RO
ALL YOUR WHOLEFOOD STAPLES CAN BE FOUND HERE. FRIENDLY STAFF, GOURMET GOODS AND GREAT PRICES.
LET M THE T EA A DELICIOUS & AFFORDABLE VEGETARIAN CAFE
ORDER ONLINE BONA FOOD MAGAZINE DELIVERED TO YOUR DOOR WWW.BONAFOOD.COM.AU/MAIL
CHECK OUT OUR BLOG BONAFOOD.BLOGSPOT.COM FOR EVEN MORE RECIPES. YOU’LL FIND US ON FACEBOOK + TWIT TER POSTING PRET TY PICTURES & COOL FOOD FINDINGS! WWW.BONAFOOD.COM.AU INFO@BONAFOOD.COM.AU
FACEBOOK.COM/BONAFOOD
TWIT TER.COM/BONAFOOD
just good, whole, bona fide food
31