Bona Food Summer '13 Issue by Bona Food

O O D , W H OL G T S U J

E, BONA FIDE FOOD

$2.50rrp inc. GST

BONA FOOD MAG

SUMMER ISSUE 2013

Bona Food Magazine is a 100% independent magazine, combining pure, wholesome food with local SA pride, in the aim of encouraging healthier choices. Recipes are created or graciously adapted at BFHQ in Adelaide.

Concept by Nicole White + Marlee Bales Design + photography by Nicole White unless credited otherwise

You wont find any meat in here do add it if you yearn, but please think ethically in your purchases. Also, don’t rely on this magazine for medical advice, or believe everything you read. WE ARE SO TECHNOLOGICAL www.bonafood.com.au twitter.com/bonafood facebook.com/bonafood info@bonafood.com.au

SUMMER ISSUE

SUBSCRIPTIONS Available online at bonafood.com.au/subscribe SUPPORT THE PROJECT

BANANA BREAD & chia seed breakfast biscuits RECIPE PAGE 10

MAILBOX

what the people are saying

EDITORS LETTER

welcome to twenty thirteen

FROM THE MARKET

summer berries, herbs and all the goodstuff

QUICK OUT THE DOOR

plan ahead and start the day right

ON THE TOWN

Kale Brock from Nice Life shares his summer top 5

FLAVOUR ADDED FLAVOUR add ons to make any dish delish

FOOD TO GO

lunchbox fillers to keep you healthy

QUICK SNACKS whip and go!

JUST DESSERTS

some sweet things to get you by

FRUIT & NUT DESSERTS

BONA FOOD MAG

summer fruits in abundance

Adelaide’s 100% organic market bringing local organic produce and eco-friendly products directly to the community. The perfect place to buy fresh organic produce including veggies, fruit, coffee, herbs, dried fruit, nuts, wine, honey, eggs, olive oil, bread, pasta, legumes, chicken, beef, spices and so much more. Produce is straight from local farms so you get the freshest produce at the best price. Besides great food, you will also find products lovingly created by local designer makers. We particularly place a focus on upcycled and earth friendly sustainable design.

Co m e a l o n g a n d b e a p a r t o f r e a l fo o d, re a l f a r m e r ’s a n d re a l co m m u n i t y !

SUMMER ISSUE

HENLEY BEACH PRIMARY SCHOOL EVERY SATURDAY 9 AM - 1 PM

www.organicsustainablemarket.com.au 4

mailbox we get emails - it’s lovely! If you’ve something to say - do tell info@bonafood.com.au

To bonafood! I just wanted to say thank you for making this magazine. It educates us on how to eat better which is exactly what i have been looking for! I will try to make one of your quinoa recipes today. You should open up a restaurant in Montreal! LuLu - maybe we will Lulu, maybe we will I wanted to let you guys know I am so inspired and excited by your blog and magazine. I can’t believe how many of your recipes I have made since discovering you such a short time ago. This is a record. And EVERYTHING I have made has been delicious and my little girl adores it too. I wanted to let you know I am giving you a virtual standing ovation right now. You have a fan for life. Thank you again for making eating real, healthy food easy, fun and delicious! Rachelle www.wileyvalentine.com

PLANTAIN, baby! RECIPE PAGE 23

Have you ever noticed how a little indulgence at family gatherings, some cake here and fruit pies there and all of a sudden, the stack of eight pies is down to two and there’s no-one else around to put the blame on? Well, we’re inviting you to analyse your

ingredient lists, or better yet, make 2013 a year of more whole foods. Not just one meal per day, ALL MEALS. All snacks, ALL drinks. The more you start to actually control the things that are consumed, right down to the crust of the pie and the mayonaise on your salad, the more you’ll learn about what is in your food, and the more your insides will begin to thank you. It’s been almost a year since we started the Bona Food journey, and by simply paying attention to what we consume and where

our food comes from, we get more and more excited about the good stuff! The whole food. The real thing, baby! So here’s to a new year, filled with the most brightly coloured foods on our plates, and the control and will to provide our bodies with the nutrients and love it deserves. And lucky for you, you’re about a flick of a finger away from all the recipes you’ll need to kickstart your whole food mission.

BONA FOOD MAG

Hap-hap-happy new year! We’re so excited to bring in a fresh new year with a fresh new issue of Bona Food Magazine. We stuffed ourselves with gorgeous whole foods over the holiday break and couldn’t have been happier.

what’s in your brown bag?

MARKET Summer is the perfect time to start your journey for fresh fruit and veggies outside. In all pockets of SA, there’s a very cool, passionate group of artisians who like things the old fashioned way. The fresh food market experience really is above and beyond in the summer months. Free samples and juicy fruits have us sold

CHERRIES Yes please. A great rich flavour to add to desserts or breakfasts. Nothing says seasonal spirit like cherries, baby.

ASPARAGUS Steam and top with lightly toasted chopped almonds and our cranberry and orange pesto RECIPE PAGE 18

LYCHEE Inside this prickily exterior is this plump white goodness that’s just so refreshing. Such a lovely taste for the summer RECIPE PAGE 30

EGGPLANT Such a versatile summer veggie. Bake a bunch and use as a vessel for dips. Or use to actually make dip. RECIPE PAGE 18

LEMONS & LIMES

BERRIES

Simple summer dressings as easy as the juice, olive oil, honey and vinegar. Refreshing and zingy.

Lovely, lovely, lovely. Salads, smoothies, on their own, frozen, stewed - just keep ‘em coming.

AVOCADO

MANGO Our favourite summer fruit. Delicious on its own. For breafast, try baking it and drizzling some melted almond butter.

Screams summer! Guacamole, chocolate mousse, salad dressing and quinoa sushi filling. Cado, get your cado! RECIPE PAGE 19

PEANUT BUTTER OK, you caught us. But we just wanted to plug this PB & Granola smoothie recipe.

SUMMER ISSUE

RECIPE PAGE 13

EVERY SDAY THUR 1PM 9AM-

There’s little better than browsing the best local organic produce arriving fresh from around Adelaide. Fresh food and friendly stallholders at every stall!

Cooking demonstrations and product exhibitions are usually on the cards, with specials for market goers. There’s always some new tidbit of info to inspire a new kitchen adventure at the Organic Corner Store.

’S WHAT ON OFFER

From the freshest mangoes to overflowing baskets of vegetables, herbs and hand-crafted condiments. Eggs, locally produced meat and freshly baked bread and gifts made with love. This Thursday, get on your bike. Organic Corner Store is a great place to chill out with a cuppa and set your weekend up with bags full of fresh food to share with the family.

GETTING THERE

WEST BEACH

CBD MILE END SOUTH

At the Holdfast Baptist Church, set up inside and out.

Corner of Brighton Road and Harrow Road EVERY THURSDAY 9AM - 1PM

SOMERTON PARK

CROSS ROAD

MARION ROAD

BRIGHTON ROAD

Ample street parking FREE

The Hungry Girls Cookbook $30 Three editions currently available, each is lined with cloth and hand-sewn spines.

ked This cute little place tuc et has away on Melbourne Stre show to s die goo hen some kitc e-away and tell and one to giv

with

XS Espresso/Baby Chino Keep Cup $10 100% Australian Made, BPA free and non-toxic. KeepCups are dishwasher safe, microwavable and splash proof.

WIN THIS HarvestHaversack handmade reusable fresh produce storage bag $35 Hemp organic cotton drawstring button bag

Eco Tawashi $9 Soap free scourer . Made by local creative Deep Dark Garden

E for Ethel has one of these give away to one lucky reader Send us an email for your chance to score info@bonafood.com.au drawn Feb 12th 2013 路 one entry per email 路 winner notified by email

Knitted Treats Plate $24 Made by local lovely lady Alice Bitmead the range also includes macarons, melting moments and sandwich brooches

Kitchen Tidy Bags $18 Made by local screenprinter and artist Russell Leonard these come in a variety of prints

prices correct at time of print

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Grab all these cool finds and so much more at E for Ethel Shop 7, 116-120 Melbourne Street, North Adelaide, 5006

Station, R ailway B ow d e n ld o se e o o th At se Cab charm, The Loo hertiage rves the inspired se y re ll p ca ts. stylishly coffee, lo s u eet trea o ci sw li nd de nches a serving lu s, e ch st, brun gst the breakfa de amon re or ine, insi e h sh n sp o su e tm oming a ide in th Sit outs and welc rm y. a a w w a d goods renovate take the pm 7am - 4 ay from , 5007 Ever y d h s r a H in d m ment Centre) , t S t s 21 F ir te the Enter tain 9 ( o p p o si

0 080 08 834

OUT THE DOOR go summer breakfasts

STICKY FIG BREAKFAST BISCUITS RECIPE OVER THE PAGE

BONA FOOD MAG

gra b n’

CHERRY WALNUT OVERNIGHT OATS CHERRIES YOGHURT WALNUTS STEEL CUT OATS MILK HONEY

T U O T H ER DOO

MAKES

BREAKFAST COOKIES

2 TBSP CHIA SEEDS 3 DRIED FIGS-CHOPPED 2 MEDJOOL DATES-CHOPPED 1 CUP OF C0OKED QUINOA 1 EGG 2 TBSP BUCKWHEAT FLOUR 3 TBSP OF PUMPKIN SEEDS 1/2 CUP CHOPPED NUTS 1/4 TSP BAKING POWDER 1/4 TSP BAKING SODA 1.5 TBSP PEANUT BUTTER 1/2 TSP PURE VANILLA EXTRACT SPRINKLE OF SALT

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Cover the oats with milk and add yogurt and honey. Sit in the fridge until the morning. Top with nuts & cherries or whatever fruit you like.

BANANA BREAD AND CHIA SEED

STICKY FIG BREAKFAST BISCUITS

MAKES

Cover chia seeds with water and let sit for 10 minutes until gel-like. Add all other ingredients and mix really, really well with a spoon. Fashion into balls onto a lined baking tray. Press down with a fork. Bake at 180c for 15-20 minutes Let cool and keep refridgerated SERVE WITH yoghurt, a piece of fruit and a nice tall glass of water

1 BANANA 2 TBSP CHIA SEEDS 1/4 CUP CRANBERRIES 1/4 TSP BAKING POWDER 1 CUP OF COOKED QUINOA 1/4 TSP BAKING SODA PURE VANILLA EXTRACT 3 TBSP BUCKWHEAT FLOUR (or similar flour)

Cover chia seeds with water and let sit for 10 minutes Mash banana. Add all other ingredients. Fashion into balls onto a lined baking tray. Press down with a fork. Bake at 180c for 20 minutes Let cool and keep refridgerated

COOL MANGO PROTEIN QUINOA 1/4 CUP COOKED QUINOA 3 TABLESPOONS YOGHURT OR COTTAGE CHEESE MANGO BERRIES CHOPPED NUTS HONEY/AGAVE (optional)

MAKES

MIx quinoa and yoghurt and refridgerate overnight (optional) Add fruit and some chopped nuts. make a batch of quinoa in advance and keep covered and refridgerated for 2 - 3 servings. Then add the rest of the ingredients as you go

BONA FOOD MAG

CHERRY WALNUT OVERNIGHT OATS

OUT THE DOOR

MIXED FRUIT MAKES 2

SMOOTHIE

SUMMER ISSUE

1 punnet of blueberries handful of mango pieces (ours were frozen) 1 banana 400mL coconut water strawberries

PEANUT BUTTER MAKES 2

1 large banana 1.5 cups of milk 2 tbsp peanut butter 2 tbsp granola or rolled oats 1 tbsp honey a sprinkle of cinnamon

to your smoothies for a boost of protein

BONA FOOD MAG

add a handful of

OUT THE DOOR

PB + BERRY MAKES 2

smoothie

the berry layer 1/2 punnet of blueberries 1/2 banana the PB layer 1 cup milk strawberries 1 banana 1 cup milk 2 tbsp peanut butter 2 tbsp granola or rolled oats 1 tbsp honey spinkle of cinnamon

imagine the possibilities the kiwi layer 1/2 banana 2 kiwi fruit 1/2 cup of milk

the peach layer 1/2 banana 2 peaches 1/2 cup of coconut milk

SUMMER ISSUE

the chocolate layer

1/2 banana small handful of walnuts 1 tbsp cocoa/carob powder 1/2 cup of milk

GRANGE

LOCAL HEALTH NUT KALE BROCK, THE MAN OF NICE LIFE - HEALTHY LIVIN’, SHARES HIS TOP 5 ADELAIDE HOT SPOTS TO COOL DOWN.

NORTH ADEL

CBD HENLEY BEACH

words & photos by Kale Brock

ORGANIC & SUSTAINABLE MARKET The OSM has been running in my neck of the woods for a few years now and has kind of turned into the nominated ‘hang out’ spot for families on Saturday mornings and offers everything from fresh fruit and veg, sustainable seafood, superfoods, recycled toilet paper, eggs, olive oil and more!

BLISS ORGANIC CAFE In summer, it’s perfect to sit outside under the trees, and find your own inner-city daydream, and Bliss is perfect for this. I ask Grace for the best summer loving meal she can come up with and ten minutes later out comes their Raw Bruschetta recipe, along with a green juice! Avo and tomato on dehydrated flax crackers, along with fresh greens, you can’t go wrong!

This place is uber hipster in its design and has a really relaxed, ‘at home’ feel. James Bodroghy, the owner and head chef, sums up The Cook’s Pantry brilliantly, “Basically, the idea is to make everything ourselves, so that we know what goes into our food. No additives, no preservatives, just simple, organic food.”

7 COMPTON ST, ADELAIDE

6 JETTY STREET, GRANGE

THE COOKS PANTRY

In 2011, Kale Brock decided it was time to spread the word that healthy living is incredibly easy, and absolutely enjoyable; Nice Life, and making health fun, was born.

The crew at Grow Wild Organics have some incredible tasting cherries on offer that are probably the best thing since sliced (rye) bread..... and I heard that guy who runs the Nice Life stall is pretty cool, too? HENLEY BEACH PRIMARY SCHOOL

ADELAIDE CENTRAL MARKET

WILD THYME

What a busy place! Summer in the Adelaide Central Markets sees a stack of fresh produce coming in from all over Australia, so needless to say there’s a lot of people who like to come along.

The place is huge and has a massive selection of all things organic and healthy, and also offers some yummy summery meals!

You can seriously find anything in this place - it just might take a little looking! I got a little lost roaming around here, cherries, tomatoes and cucumbers are everywhere!

Their salads are excellent, try the Quinoa Salad like I did, and if you’re craving something sweet grab a Fig, Nut and Goji slice.

GOUGER ST, ADELAIDE

101-103 MELBOURNE ST NORTH ADELAIDE

Nice Life has played a pivotal role in the health of many people, assisting those who struggle, to start enjoying the huge array of healthful foods and lifestyle activities the world has to offer! FIND OUT MORE

www.nicelife.com.au

AHEM

HO M E- M AD E IC ED TE A

tea strainer

tea bag

brew your tea let cool add ice

www.scullerymadetea.com info@scullerymadetea.com lemon juice

berries

lime juice

green tea, jasmine

agave

tea, peach tea, every

mint

single tea you could

honey

think of...

SEE

www.bonafood.com.au/subscribe

AGE KP

BAC

BONA FOOD MAG

H O M E -M A D E ICED TEA

or an ge & cra nb er ry pe sto

1/4 cup walnuts 1/4 cup cranberries sprinkle of salt 1/2 lemon juice 2 oranges juice & rind

Mix with a hand blender Keep covered in the fridge

GREAT FOR adding flavour to salads, spooning on vegetables, particularly brussel sprouts.

di p eg gp la nt & po m eg ra na te

1 roasted eggplant 2 tbsp tahini 2 lemons juiced 10 mint leaves 1/4 cup olive oil pomegranate s+p

mix with a hand blender

SUMMER ISSUE

POMEGRANATE

1 roasted eggplant slice lengthways down the middle light olive oil drizzle 180ď?&#x152;c for 35 minutes

EA SY DR ES SI N GS

ta ng y m an go dr es sin g

lemon juice olive oil crushed garlic red wine vinegar

whole grain mustard apple cider vinger olive/flax oil honey

chopped coriander lime juice coconut oil

av oc ad o cre am

1 avocado corriander leaves 1/2 tsp chilli flakes 4 tbsp olive oil lime juice

Mix everything in a food processor until smooth. NOTE: stir in some yoghurt for extra creamieness

Mix with a hand blender

chilli flakes agave nectar

Keep covered in the fridge

gr ee n sa uc e

1 tbsp pumpkin seed butter 1/2 lemon juice 1/2 tsp of agave/honey salt chopped corriander water (to thin) Combine everything really well

ch oc -ca sh ew cre am

1 cup cashew nuts 100gms dark chocolate 1/4 cup agave syrup salt 1/4 cup milk (maybe more)

Let cashews soak overnight. Drain really well. Mix everything in a food processor until smooth.

BONA FOOD MAG

1 mango 5 juicy chives 1/4 cup olive oil 1 tbsp honey 3 tbsp sherry vinegar sprinkle of salt chilli flakes (opt)

D O O F O G O T fillers x o b h c n lu

MIXED POT OF GOODNESS 1 avocado 1 cup baby spinach 1 cup cooked quinoa 1 carrot salt

green sauce MAKES 2 blueberries pumpkin seeds mixed capsicum

Combine everything in a bowl. Squeeze some lemon juice over the avo to keep it from browning. Sub in your favourite vegetables. HOW ABOUT THIS a little dressing jar is a good way to keep salads fresh and worth the effort.

GREEN SAUCE RECIPE PG 19

MAKE A BUNCH AHEAD OF TIME AND FREEZE

SWEET POTATO & ALMOND BALLS

SUMMER ISSUE

1 sweet potato 1/4 cup of almonds 1 cup of cooked pinto beans coriander

cumin salt MAKES 8 pepper paprika Green Sauce

Bake/steam sweet potato until tender. Mash and combine everything well in a bowl and form into patties. Roll in crushed almonds and bake/fry until golden. SERVED WITH steamed brocolli and carrot & cranberries.

QUINOA & ALMOND MEAL BITES

other sides

1 cup of quinoa 1/2 cup almond meal 1/4 cup cranberries

BAKED EGGPLANT slice, oil, salt, cumin and bake for 30 mins at 180.

2 tbsp fresh mint 1/4 tbsp cumin salt MAKES pepper 8

Mash and combine everything well in a bowl and form into patties, like the picture. Bake/fry until golden and enjoy hot or cold.

ROASTED BRUSSEL SPROUTS slice, oil, salt, and bake for 30 mins at 180c. Try with out cranberry orange sauce RECIPE PAGE 18.

SERVED WITH apple & walnut slaw with cottage cheese, honey and lemon juice & tomatoes

WHOLE WHEAT COUS COUS Cook to package instructions, add orange juice, sultanas, cinnamon and mint

QUINOA SUMMER SUSHI

NORI ROLL BED OF COOKED QUINOA

2 carrots 1/2 red onion mango tangy sauce

FILLINGS

Lay out a nori roll with the lines horizontal. Spread quinoa, about 1/2 cm thick

start here

RECIPE PAGE 19 YOU ARE HERE

1 cup of cooked quinoa 5 Nori wraps 1 avocado

MAKES 5

most of the way across, leaving about an inch at the end. Choose your fillings and lay it in a row. Careful not to overstuff.

ADD A LITTLE MOISTURE HERE TO SEAL THE ROLL

KEEP TUCKING IN AS YOU ROLL. FOR A FIRM RESULT.

Using two hands, begin to roll, continuously tucking in as you go. At the end, use your finger tips to smear some water to seal the roll. Chop up into conveniently sized pieces.

OTHER POSSIBLE INSIDES TOFU ASPARAGUS MANGO SPINACH CORRIANDER MINT

SEAWEED SPICY CHICKPEAS LENTILS SEAFOOD YOU CHOOSE, YOUR ROLL.

SNACK-TIME

PACK A TREAT

Preparation is key. You’re likely to get peckish during the day, right? Try to s strawberrie anut & 1 tbsp pe butter sticky fig biscuit

get some protein in your snacks. It’ll keep you full for longer and you’ll forget about food until dinner time. Try these snack ideas in your lunch box: hummus & carrot sticks eggplant dip & stringbeans homemade granola bars handful of walnuts a cup of tea

sweet walnut dip & fruit recipe pg 25

see our blog

seeds & yoghurt* *check the labels of your yoghurt carefully. Try to grab the one with the least peculiar sounding ingredients. We’re lovin B.d. Paris Creek at the moment!

TABLE MINERALS FREE FROM ADDITIVES

PLANT DERIVED MINERALS FROM SUPER FOODS, EXOTIC HERBS AND AGE OLD MINERAL DEPOSITS great additions to any meal · variety of delicious flavours

BONA FOOD MAG

recipe pg 10

available from the organic corner store · www.paradisenutrients.com/onessa 21

PLAN TAIN

tomato & corriander quinoa avocado cream RECIPE PAGE 18

shredded cabbage PLANTAIN fried in olive oil 2-3 mins each side

SUMMER ISSUE

choose your quantities

TOFU BOWL OF GOODIES

choose

your red onion quantities fried tofu plaintain chips mango dressing dragon dressing

grated carrot avocado spinach beetroot

simply fry tofu and arrange the fillings TANGY MANGO DRESSING ON PAGE 19

DRAGON DRESSING 2 1/2 tbsp garlic - minced 4 tbsp ginger - minced 2 tbsp tahini 4 tbsp nutritional yeast 1 tbsp tamari 4 tbsp maple syrup 1/8 cup water

FROM GOOD HEALTH FOOD STORES

HOW TO SPOT A PLANTAIN

banan

SLIGHTLY LARGER. WITH MORE DARK SPOTS. Look for the sticker!

AIN PLANT

SALT AND OLIVE OIL what about CINNAMON & MAPLE?

PLAINTAIN CHIPS - oh my! slice thinly drizzle with olive oil bake for 30-35 mins, turning 2-3 times. season with salt & flavour if desired

BONA FOOD MAG

PAPRIKA AND VINEGAR

路 20 Elizabeth St, Croydon 路 www.queenstreetgrocer.com.au

need a cute little jar for your dressings?

dip eg gp lan t & po me gra na te wi th

sp ice d ha lou m i

simply slice haloumi into thick strips, season with paprika, taragon or dried parsley, some cumin. Add one tablespoon of flour (chickpea/ buckwheat/whole wheat) and coat all sides of the haloumi. Then, fry for a few minutes each side. EGGPLANT & POMEGRANATE DIP RECIPE PAGE 18

order online

vege table s, Spec ialis ing in certi fied orga nic ds orga nic hand mad e, sour doug h brea . ucts prod h batc ll sma ue, uniq and orga nic Our exte nded fami ly prod uce our nut oil, RAW caca o, RAW vani lla, RAW coco palm nut coco nic orga s, spice in sing le orig r pow der, suga r, dehy drated coco nut wate an good s. rare trop ical honeys & othe r artis

BEACH ORG ANI CS STO RE o p e n in1g3 t p Sho 5 - 33 Nor th Tce, Port Ellio JA N 2 0

SUMMER ISSUE

AVAILABLE FROM GOOD FOOD STORES â&#x20AC;˘ BEACHORGANICS.COM.AU/OUTLETS

(08) 8554 2956 barry@beachorganics.com.au

merS sum SNACK

make party favours! look

using a mortar and pesle, grind up a 1/4 cup walnuts, 2 tbps of coconut cream & a little agave nectar.

wa ter me lon , mi nt & fet a sup er

sim pl e sa la d

chop watermelon into chunks, slice a handful of mint leaves, crumble up some feta. Add a squeeze of lime juice

awesome flavour combo

BONA FOOD MAG

sw eet wa lnu t dip wi th fre sh fru it

favours

SUMMER ISSUE

strawberries sweet walnut dip blueberries pepitas

FOO D ON STIC KS Fun and easy - get the kids involve d. Try it with the chocola te cashew cream (pg 19), swap the fruit, try wtih nut butters and assemb le these fun morsels of taste for your guests

an d no w fo r..

DESSERT

award winning*

BANANA ICECREAM

*WE MADE UP THIS AWARD, AND THIS RECIPE WINS.

BONA FOOD MAG

1 FROZEN BANANA MIX IN A FOOD PROCESSOR it’ll turn into a soft serve

S E D

and

T R SE

for w o n

blueberry LEMON TARTS MAKES 6

SUMMER ISSUE

1 CUP WALNUTS 2 TBSP COCONUT OIL 2 TBSP CHIA SEEDS VANILLA

MIX IN A FOOD PROCESSOR. PRESS INTO LINED MUFFIN TRAYS THEN SET IN THE FREEZER TO COOL, READY FOR THE INSIDES.

1 CUP WALNUTS MIX IN A FOOD PROCESSOR. 1/4 CUP MILK POUR INTO CRUSTS 1 PUNNET BLUEBERRIES CHILL IN THE FRIDGE IF SERVING THE SAME DAY. JUICE OF 2 LEMONS OTHERWISE. FREEZE AND LEAVE OUT TO THAW FOR 1/2 TSP VANILLA 30 MINUTES BEFORE SERVING. AGAVE

banana ICE CREAM PIE MAKES 6

(same crust as previous page)

1 FROZEN BANANA (see page 27) 1 MASHED PEACH layer peach & banana and freeze until serving.

choc-cashew cream PARFAIT

squished apricot

raspberries

walnuts

chocolate cashew cream

BONA FOOD MAG

RECIPE PAGE 19

sta

L O O

YOUR TREAT F E SEL R U FUT OME S E Z E & FRE UIT ER FR SUMM

BERRY CUBES

YOU’LL THANK YOURSELF WHEN YOU’RE EATING MANGOES IN JUNE

4 LYCHEES - DESHELLED 1 CUP OF ICE - CRUSHED 1 TSP OF AGAVE 1 CUP OF CARBONATED WATER

E LYCHE SLUSH

lychee shell

SUMMER ISSUE

lychee

a big thanks to All the lovely advertisers and contributors within these pages who made this issue possible.

"AT ZONE OUR FOCUS IS YOU, OUR MISSION IS TO ENHANCE YOUR LIFE BY STRIVING TO PROVIDE THE BEST POSSIBLE ENVIRONMENT IN WHICH YOU WILL DRAMATICALLY IMPROVE YOUR HEALTH, FITNESS AND LIFESTYLE."

want more? All the previous issues of Bona Food Magazine are available online at our website to view for FREE! We also take orders - sent straight to your mailbox.

this ad mention free & get a s 3 visit pas

And for even more recipes, check out our blog bonafood.blogspot.com

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