Bona Food Magazine - October Issue

OLE, bona fide FOOD H W , D O O G T S JU

OCTOBER/NOVEMBER ISSUE 2012

AS GOOD AS THEY LOOK Packed with protein - made from nuts EASY TRUFFLES recipe pg 28

MAILBOX

what the people are saying

EDITORS LETTER to bring you into spring

FROM THE MARKET

fresh spring produce ripe for the pickin’

CHIA MORE OFTEN

get more of these little wonderseeds into you

SOME SERIOUS SALAD

a bunch of herbs and a million other ingredients

HEY BIG SMOOTHIE throw it in a blender and go

SPOTLIGHT ON: BEANS

protein, protein and versatility - 3 things we love

COCONUT & LIME

a delightful flavour combo

JUST DESSERTS some sweet things

PARTY FAVOURS

keep the troops happy and healthy

Bona Food Magazine is an 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

Thanks for reading the fine print.

ABN 49849850221 All Rights Reserved. All content copyright © Bona Food 2012

We are so technological www.bonafood.com.au twitter.com/bonafood facebook.com/bonafood info@bonafood.com.au

WHOLE FOOD INGREDIENTS SHOULD HAVE NAMES, NOT NUMBERS. CHECK THEM FOR YOURSELF AND SEE. DOES IT SOUND NATURAL? THE CLOSEST IT IS TO IT’S ORIGINAL FORM, THE BETTER.

mailbox

we get emails - it’s lovely!

If you’ve something to say - do tell info@bonafood.com.au

4

Just wanted to say how impressed I am with your website, blog and magazine. I found a copy of it randomly at Queenies, Largs Bay, yesterday. SInce then I have read and re-read your website, recommended it to all of the girls at my work and made a list of the recipes I want to try. I am so excited to finally have found something that represents my food philosophy.

Ruth You know, after seeing your mag so many people comment on how they just didn’t know about ‘this’ – the ‘this’ that you are making possible for people to connect with through a beautiful glossy mag… which is then igniting a pretty powerful flame.

What you guys are doing is totally opening a doorway for people!

Janelle

OCTOBER/NOVEMBER ISSUE

Keep up the fantastic work....the magazines/website/blog all look soooo good! I hope it all gets bigger and better for you!

Thank you!!!

Nat Just thought I’d give you some feedback and let you know I am so looking forward to the next issue! Over the past couple of weeks I have made your granola bars, the chocolate mousse & the chocolate caramel mousse – all very scrummy! Next I am hoping to attempt the crackers and would like to try some of the savoury dishes.

I am really loving the opportunity to explore, cook and eat beautiful fresh produce. Thanks for publishing your recipes and making people aware great cooking is not difficult but enjoyable and tasty!

Lisa It’s totally our pleasure to be here!

It’s been a busy eight weeks, boy have they flown by. Days and days of cooking and yearning for sunshine and eating and visiting - all to bring you this very issue of Bona Food Magazine - the place where whole foods shine at their mightiest.

This issue has been so much fun to produce and we hope you like the food ideas we’re sharing this time. A lot of these dishes are those perfect accidents, combinations that just happened to be amazing. You might also notice a few new things in this issue too.

One of the main reasons we started Bona Food Magazine was to encourage people to really consider what ingredients they use. Food marketing has to be one of the trickiest businesses out there. Labels like ‘low fat’ ‘low sugar’ ‘lite’ sometimes should simply read ‘this is not actually food’. It’s so easy to go the healthier option and we’re here to help show you it doesn’t take a lot of effort to eat more wholesome foods.

Here’s hoping you enjoy the issue we have in store for you and thanks for picking up this mag. We hope you take it outside onto a nice green patch and soak up some d-rays. Here’s to a wonderful springtime cooking with the delicious new season produce.

Bon appetit

The Breakfast Rave came to town - to Angastown.

Yes, on a cold morning in August, we rugged up to join the delightful team for a healthy home-cooked breakfast in the brisk Barossa breeze. Warm we were in moments, after a breakie of beans and hot tea. Check out some of the pictures on page 30.

To catch the next spontaneous pop up breakfast keep up to date by Facebook. facebook.com.au/thebreakfastrave We smashed a coconut for the first time.

It takes some work, but that water tastes amazing. Check out our coconut & lime spread on page 24.

We visited many a market - there’s something special about getting groceries at the market. See some of the lovely options we have on offer.

just good, whole, bona fide food

5

from the

berries

Finally, blueberries can be found for under four bucks. Scatter over your breakfast to give you a big hit of antioxidants. Add to smoothies for that awesome summer flavour.

MARKET get into these

herbs

BF skills clearly not limited to cooking and magazine design

6

OCTOBER/NOVEMBER ISSUE

Go crazy with herbs. Vibrant and fully stocked with heaps of flavour.

Just throw these leafy greens in your salads for an instant flavour impact.

avocado

Check out Flavacado - organic avos from here in SA. Bright green and creamy, avocados add awesome texture to salads and are a great source of omega-3 fats.

melons

Cheap melons are a sign of changing times. The weather is heating up and what better way to stay cool than consuming a nice wedge of melon.

There are stacks of awesome markets around Adelaide offering the freshest seasonal produce.

Venture out to the markets this spring to stock up on the best quality goods from the ones who know best. have you been?

The Adelaide Showgrounds Farmers Market kicks off from 9am to 1pm every Sunday. With its friendly and buzzing atmosphere and a huge range of stalls covering every food group there is, come for the groceries and stay for breakfast. Entry from Leader Street with free parking nearby. An excellent way to spend your Sunday morning.

The Organic and Sustainable Market at Henley Beach Primary School is on every Saturday morning from 8am - 1pm. Bringing 100% organic and eco-friendly, natual products directly to the community. You’ll find gorgeous fruits, veggies, meat and locally crafted wares and products, made by Adelaide folks for Adelaide folks. Grab a freshly made coffee and browse the gorgeous certified organic goods on display - this place has that lovely community charm.

VENTURE FURTHER AFIELD FOR A MARKET ADVENTURE The Barossa Farmers Market gears up every Saturday morning from 7:30 - 11:30. It’s real food from the homes and farms of the Barossa.

The friendly faces are all to ready to pass on their proudest products sourced from the area and as fresh as they could possibly be.

Cnr Nuriootpa and Stockwell Rds, Angaston

Jump on the freeway and head up to the Willunga Farmers Market.

Kicking off at 8 - 12:30 every Saturday morning, this place boasts the freshest produce from the glorious Fleurieu Penninsula. And like all these markets, there’s always something cool for the kids!

herbs are always cheapest at the market

LIKE all these markets on Facebook to get updates on the cooking demonstrations and events, special deals and tips and recipes from the foodies who know best!

AT THE ADELAIDE CENTRAL MARKET EVERY WEDNESDAY, SPEND $10 OR MORE IN ONE TRANSACTION AND RECEIVE A 2 HOUR PARKING TICKET CREDIT

St Peters Terrace. Willunga

U DID YO ?

W KNO

ORGANIC CORNER STORE

ADELAIDES NEWEST MARKET NOW ON EVERY THURSDAY

Welcoming the Organic Corner Store to the Adelaide market scene.

Now there’s another awesome market to visit. Launched in mid September, the weekly market at Somerton Park sells organic, local and ethically produced fresh produce, meat, eggs, bread, honey, home wares, skin care, cleaning products, raw food, super foods, pet foods, beer and wine....oh the list goes on. On a Thursday morning too, how perfect is that! Experience the awesome atmosphere of this market community with stallholders proudly promoting the products they love and believe in.

A family friendly, weekly market featuring an extensive range of organic, local and ethical: fruit & vegetables meat, eggs, bread & more home wares, gifts & clothing skin care & cleaning products onsite hairdresser & masseuse organic coffee cart and café indoor & outdoor kids zones www.facebook.com/organiccornerstore www.organiccornerstore.com.au

There’s even an on site cafe, coffee cart, kids zones, hairdresser, masseuse with some amazing local Adelaide businesses as regular stallholders. Everything you’d go to a shopping centre for, but better!

EVERY THURSDAY 9AM - 1PM

just good, whole, bona fide food

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delicious and creamy perfect for breakfast, lunch or dinner and getting a good hit of omega 3

breakfast mushies 2 portobello mushrooms 2 tbsp cottage cheese 1 large avocado 1 punnet cherry tomatoes olive oil s+p Remove the stump from mushrooms and wipe with a wet paper towel to remove any excess dirt.

Spread cottage cheese into upturned mushroom.

Crack some s + p over, drizzle with some o-oil and bake on a tray with tomatoes for 15-20 mins at 165째 c until mushie has slightly collasped.

Mash avocado with s + p and spoon on top of the mushrooms. Top with cherry tomatoes and serve with some good quality toast/a side of beans or some fresh fruit.

+ A SIDE OF FRESH FRUIT

sweet potato stack 2 portobello mushrooms 1/2 large sweet potato 2 cups baby spinach 1 avocado 2 eggs 1/2 punnet of cherry tomatoes 1 garlic clove 1 tbsp butter s+p olive oil parsley + fresh fruit to serve

Slice sweet pots to about 1cm thick, drizzle with olive oil and s + p and bake at 170째 c for 25mins.

Prepare boiling water for egg poach. When potatoes are almost tender, finely chop garlic and sautee in fry pan with butter for 1 minute.

Then add tomatoes, mushrooms and spinach to the pan and let sizzle.

Slide your egg into the pot of boiling water and keep watch as your veggies cook. When your egg is to your liking, layer all the ingredients in a fancy manner and serve with fruit and parsley.

baked eggs + avocado 2 portobello mushrooms 1 bunch corriander 1 cups baby spinach 1 avocado 2 eggs 1 garlic clove s+p olive oil

Chop spinach, corriander + mushrooms. Drizzle with olive oil, s + p and divide into two ramekins.

Crack an egg on top and bake in an oven at 180째 c for 12-15mins (depending on your egg preferences).

Serve with some sliced avocado, a sprinkle of paprika and some fresh fruit.

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Waxing Range of body wraps and treatments Eyelash tinting, perming and extensions Eyebrow tinting Top lip hair bleaching Make up for that special occasion

SHOP 9, 1700 MAIN NORTH RD, SALISBURY 8182 5138 - Call for an appointment today!

Chia seeds are an amazing source of nutrients and they’re so easy to add to breakfast dishes

LEMON CHIA PANCAKES 3 tbsp chia seeds (soak for 15 mins in cold water) 1 cup wholemeal spelt flour rind of 1 lemon juice of 1 lemon 1 tsp pure vanilla extract 1 pinch o’ cinnamon

but first, prepare

QUICK STEWED CINNAMON APPLES

1 apple (we used pink lady) pinch o’ cinnamon lemon peel water

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CHOOSING YOGHURT Look for a natural yoghurt made from real milk - we love Bd. Farms Paris Creek yoghurt made here in SA. It’s free from added chemicals, sugars and preservatives just pure yoghurt.

OCTOBER/NOVEMBER ISSUE

Mix all ingredients together until very smooth.

Heat a fry pan with a little oil and spoon in 1 tbsp of mixture per tiny pancake. Flip when golden.

Divide the cooked batch and stack.

Serve with apples, natural yoghurt and honey.

Chop apple into small chunks, throw in saucepan with cinnamon, peel + enough water to cover the bottom. Allow to simmer on medium heat until apples have softened. Remove peel.

+ MILK

SEEDED BREKKIE MIX

COMBINE AND ENJOY

almonds, walnuts, chia seeds, pepitas, goji berries + FRESH FRUIT

BLUEBERRY CHIA YOGHURT 3 tbsp chia seeds (soak for 15 mins in water) natural yoghurt smashed blueberries almond meal Mix all together Top with fresh berries NOTE: Make your own yoghurt flavours with whatever you like. Start with a good natural yoghurt base.

Try these combos: passionfruit + almond meal mashed banana +walnuts kiwi fruit + goji berries

CHIA SEEDS When soaked, chia seeds transform into a gel like substance making them easily digestable. It also lets them hang on to flavour, so add them in your yoghurt with some crushed fruit for a delish nutrient hit!

one more

just good, whole, bona fide food

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fully loaded

bars

8 medjool dates 1/2 cup almonds 1/2 cup walnuts 1/2 cup pistachios 2 tbsp coconut oil 1 tbsp carob powder 1/4 cup goji berries 3 tbsp chia seeds 1/4 cup pumpkin seeds salt

Mix everything in a food processor until just combined.

Press firmly into a square tin lined with cling wrap.

Let refridgerate to firm up and cut into bars.

MEDJOOL DATES These juicy gems are a great source of fibre. Find them at good grocers in the fruit + veg section.

CAROB POWDER From the carob plant, works great in place of cocoa. A source of fibre with a subtle caramel flavour. Where to find it? Good supermarkets and great gourmet stores.

UAC6 presents 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.

PAMPER YOUR SKIN WITH

Honey & Spice Body Butter

MADE WITH ALL NATURAL INGREDIENTS Honey and Spice Blend Organic Avocado Oil, Shea Butter & Essential oils of Cinnamon, Sandalwood, Frankincense, Patchouli, Sweet Orange

Best applied after shower while moisture is still in the skin.

Or apply with moist hands to spread evenly. For stunning silky smooth skin exfoliate with exfoliating gloves and UAC6 Coconut Cream based soap!

Just one of the many products in the uac6 range

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:

12 OCTOBER/NOVEMBER ISSUE

OUR STORE OP ENS NOVEMBER 20 12 1/11 Mt Barker Road, Stirling

invest a few minutes of your time to whip up these easy recipes to add a burst of flavour to your dishes.

COCONUT + LIME DRESSING

2 tbsp coconut milk 3 tbsp chopped corriander 1 tbsp chopped mint 1/2 lime juice 2 tbsp olive oil 1/2 tsp chilli (optional) s+p Mix welL

STRAWBERRY CHIA JAM

soak 4 tbsp chia seeds in cold water 1 punnet of strawberries 1 tbsp agave nectar 1/4 cup water Chop strawberries and pop in a pot with a splash of water.

Bring to boil & let simmer ‘til collapsed and syrup-like.

Add agave to your liking.

Mix with sticky chia seeds. Ta da!

ROAST TOMATO + CAPSICUM RELISH

1 large red capsicum 6 tomatoes 1/2 red onion 1 clove of garlic sprig of oregano 2 tbsp olive oil 1/2 tsp chilli s+p

roast tomato + capsicum + onion for 45 minutes at 170°c. mix in a food processor/mortar + pestle but keep slightly chunky.

GREAT FOR ADDING FLAVOUR TO SALADS, BURGERS, TOFU DISHES, SAVOURY BREAKFASTS

just good, whole, bona fide food

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ONE STOP SHOP ORGANIC DELIVERY SERVICE IN THE ADELAIDE METROPOLITAN AREA At Grow Wild Organics we care about what you eat, where food comes from, how its produced and who produces it.

Established in early 2012 by the owners of the Organic and Sustainable Market to meet community demand for local certified organic produce.

Since then, we’ve expanded our service to include a wide selection of the most amazing certified organic, local, humanely raised, and fair-trade food that we can find.

in earning your trust the old-fashioned way, with better food and better service.

We believe

WE’RE COMMITTED TO: A SERVICE THAT’S 100% GUARANTEED TO DELIGHT MAKING GOOD FOOD CHOICES EASY, ACCESSIBLE, DELICIOUS, AND FUN A GOAL TO GET IT RIGHT - EVERY ORDER, EVERY TIME SEEKING SUSTAINABILITY IN EVERYTHING WE DO SHOPONLINE

www.growwildorganics.com.au

It’s the perf ect place to buy certifi including, ed organic vegies, fru it, coffee, produce honey, egg herbs, drie s, olive oil d fruit, nu , bread, pa and spices. ts, wine, sta, legum es, chicken , lamb, be ef, The marke t is an anc hor in its c fresh, loca om lly-grown food, but a munity providing no can come t only gathering together, sh place whe are recipe cooking de re neighbo s, watch a monstratio urs n, and learn about nutr ition So come a long and b e a part of communit re y! al food, re al farmer’s and real

Large scale chemical agriculture is poisoning our soils and our water, and weakening our communities. When you choose to buy organic produce from your local farmer, you are working to maintain a healthy environment, a vibrant community, and a strong and sustainable local economy for you and your kids to thrive in.

The Organic & Sustainable Market is Adelaide’s 100% organic market bringing Organic produce and ecofriendly products directly to our local community.

HENLEY BEACH PRIMARY SCHOOL EVERY SATURDAY 9am - 1pm www.organicsustainablemarket.com.au

THESE SALADS ARE PACKED WITH SO MANY NUTRIENTS WE LOST COUNT.

recipe over here

BROCOLLI CRUNCH SALAD

1 large brocolli - finely chopped 1/2 cup parsley - chopped 1/4 cup goji berries 1/3 cup walnuts - chopped TO DRESS: 2 tbsp tahini, 2 tbsp lemon juice, 1/2 tsp honey, salt + pepper, water - to thin.

TO DRESS: olive oil, salt and balsamic vinegar NOTE: find mung beans with dried beans at the market and good supermarkets.

Mix all ingredients

7 - 12 strawberries - chopped 2 cups baby spinach 1 cup mung beans - cooked goats cheese quick candied pecans

Scatter pecans on a baking tray a drizzle with honey.

Bake at 170째c for 10 mins.

Mix dressing really well to combine everything into a creamy consistency and pour onto salad.

STRAWBERRY + SPINACH SALAD

SPICED COUS COUS + CITRUS

the cous cous

1/4 cup wholemeal cous cous 1 orange juiced 1 tbsp olive oil 1/4 tsp garam masala spice 1/4 tsp sumac 1/4 tsp cinnamon 3 tbsp finely chopped mint Prepare cous cous according to the package.

Mix orange juice and oil with spices and pour into cous cous.

CHICKPEA + ROAST VEG

TO DRESS: combine 2 tbsp o-oil, 1 tbsp red-wine vinegar, smashed mustard seeds, 1 tsp honey + a squeeze of lemon 2 cups of baby spinach 2 carrots - grated 1 tin of chickpeas

3 beetroot bulbs 1/2 butternut pumpkin

chopped into small cubes. oil + roast 30 mins at 170째c

SERVE WITH : 2 large oranges segmented + 1 blood orange sliced and TOP WITH : 1 tbsp natural yoghurt, pepitas and toasted nuts

START WITH WHAT YOU LIKE + THEN LET THE COMBOS BEGIN

www.scullerymadetea.com info@scullerymadetea.com

THE P ERFECT CREAMY BASE 1 FROZEN BANANA + SOME MILK

& then some:

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.

beans@barossacoffee.com www.barossacoffee.com

18 OCTOBER/NOVEMBER ISSUE

carob powder mint leaves

goji berries pepitas walnuts

strawberries blueberries LSA mix (linseed, sunflower seed + almond meal)

just good, whole, bona fide food

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Specialising in certified organic vegetables, organic handmade, sourdough breads and unique, small batch products.

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.

psyllium husk? where do I get it? we get ours from goodies & grains at the Adelaide Central Market - a very cool place that sells grains by the scoop in buckets.

AVAILABLE FROM GOOD FOOD STORES • BEACHORGANICS.COM.AU/OUTLETS

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

CRISPY ZUCHINNI CHIPS 1 tbsp psyllium husk 1/4 cup water 1 cup wholemeal spelt flour 1/2 cup finely grated parmesan (+ a little extra) salt 2 large zucchinis RANCH STYLE YOGHURT DIP 1/4 cup european style yoghurt 2 tbsp tahini 1/2 bunch finely chopped garlic chives juice of 1/2 lemon s+p MIX THE LOT AND SEASON TO TASTE

mix (it turns into an egg-like texture) Preheat oven to 160°c Mix flour, parmesan and salt in a bowl Slice zucchinis into 1/2cm rounds Dip each slice in psyllium mixture then cover with the flour/cheese mix.

Place on a lined baking sheet and grate extra parmesan over the top.

Bake for about 40 mins, turning about 3 - 5 times until deliciously golden.

NOTE: WILL DISAPPEAR QUICKLY - THEY’RE AMAZING

LOVE US A COLLABORATION

We were lucky enough to feature this recipe in another local independent publication called DEAR ELEANOR. This awesome Zine celebrates the very best wares and talents buzzing about Adelaide! Make sure you check out their cool insights on this town of ours as they showcase the little gems we have right on our doorstep.

READ ISSUE 3 ONLINE

www.deareleanorzine.com facebook.com.au/deareleanor

20 OCTOBER/NOVEMBER ISSUE

mean protein, fibre + satiation

CHILLI BEAN SWEET POTS 2 large sweet potatoes 1 cup/tin borlotti beans 6 tomatoes 1 red onion 1 garlic clove 1/2 red chilli 1 tbsp cumin 1/4 cup of water (extra if needed) splash of balsamic vinegar salt

Slice sweet pototo lengthways down the middle and bake at 165째c for 45-55mins until tender.

Finely chop onions + garlic and fry until onions are transparent. Add cumin, chilli, tomatoes, water and vinegar and bring to boil, then let simmer for an hour. Throw cooked beans in about 15 mins before serving.

Assemble and enjoy.

Top with: avocado, corriander leaves, natural yoghurt, a shake of paprika and a squeeze of lime

just good, whole, bona fide food

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TACO MY GOODNESS TACO SHELL 2 tbsp psyillium husk 1/4 cup water 1.5 cups wholemeal spelt flour salt 1/4 cup olive oil boiling water

mix & leave for 5-10 minutes

FILLING

Combine oil, flour, salt and the psyillium husk mix until crumb-like.

Slowly add boiling water bit by bit, until just combined.

Flour your surface and knead the dough, then divide into golf ball sized dough balls.

Roll out with a rolling pin quite thin.

Once all your filling prep is complete, fry each side of the taco for 2-3 minutes.

1 cup cooked black beans 2 large avocados - sliced 1 large roasted sweet potato - smashed 1 quick pickled red onion corriander leaves mint leaves lime juice

AUGUST/SEPTEMBER ISSUE

NOTE: freeze any left over taco dough for next time!

finely slice and just cover with red wine vinegar for 5 minutes or so. It softens and sweetens the onions.

mean protein, fibre + satiation

SPICED BEAN BURGER tomato + capsicum relish see recipe page 13

avocado sliced to your liking

fried zuchinni slice thinly and mix with olive oil, s + p fry until softened and tender

beetroot + carrot slaw grated or matchsticked mixed with creamy tahini dressing (check out our recipe pg 16)

grilled pineapple sliced and fried each side for a few minutes

blackbean burger 2 cups cooked black beans 1/4 tbsp cumin 1/4 tbsp paprika 1/4 tbsp tumeric 1 cup spinach 1 white onion handful of parsley 1 garlic clove Chop onion and garlic and fry in olive oil until onions are translucent.

When onions are ready, combine everything in a food processor until just combined.

Fashion into patties and fry each side for 2 - 3 minutes.

just good, whole, bona fide food

23

SPICED COUS COUS + CITRUS

IN ANTICIPATION OF THE SUMMER MONTHS, THIS COMBO IS A TROPICAL TASTE SENSTATION

1/4 cup wholemeal cous cous 1 orange juiced 1 tbsp olive oil 1/4 tsp garam masala spice 1/4 tsp sumac 1/4 tsp cinnamon 3 tbsp finely chopped mint

SUPER QUICK SWEET NUT DIP handful of walnuts 1/2 tin (70ml) coconut cream 3 medjool dates lime juice + rind mix in a mortar + pestle/ food processor until smooth and creamy

TRY THIS: Omit the lime juice + rind and flavour with whatever you want. Crush up some berries, add some peanut butter or some cocoa - the possibilites are endless AND nutritious.

USE FOR: We’re loving dippin’ apple slices in it.

CUCUMBER + ZUCHINNI GREEN SALAD 1 large zuchinni 1 small cucumber 5 broadbeans 1/4 pineapple mint leaves pumpkin seeds 1 large avocado coconut + lime dressing (pg 13)

24 OCTOBER/NOVEMBER ISSUE

Chop all ingredients to your liking and toss with dressing TRY THIS: add some

quinoa or barley to add a little extra oomph for a main meal.

COCONUT + QUINOA PATTIES 1 cup shredded coconut 2 cups cooked quinoa 2 eggs 1 tsp paprika juice + rind of 1 lime salt parsley

go for the organic kind

Mix all ingredients with a spoon until well combined.

Fashion into patties + fry each side for 2 -3 minutes. (Fry in coconut oil for an extra kick of coconut flavour) Serve with: Salsa of tomato, pineapple, red onion, mint + lime juice

and a dessert too

just good, whole, bona fide food

25

something

SWEET

26 OCTOBER/NOVEMBER ISSUE

crust

PEANUT BUTTER BITES

8 medjool dates 1.5 cups walnuts 2 tbsp coconut oil salt

filling

Blitz in food processor Press into a lined square tin Put in the refridgerator for 30 mins 150gm silken tofu 1 cup soaked cashews (overnight) 1/4 cup peanut butter salt vanilla tsp Blitz in food processor until very smooth and pour ontop of crust.

Freeze for 30 minutes, then slice into small squares

same base recipe - just modified flavours make it your own

crust

COCONUT + LIME FROZEN TART 8 medjool dates 1.5 cups walnuts 2 tbsp coconut oil salt

filling

Blitz in food processor Press firmly into a lined tin & put in the refridgerator while preparing the filling 150gm silken tofu 1 cup soaked cashews 1 tin (140mL coconut cream) juice + rind of of 2 limes salt 1/2 tsp pure vanilla extract Blitz in food processor until very smooth and pour on top of crust.

Refridgerate, freeze for 30 minutes before serving WHERE TO FIND IT? Silken tofu can be found in the fridge section of markets and good supermarkets. Coconut oil is available from health food stores and gourmet food stores like Queen Street Grocers or Goodies + Grains.

E AT, DRIN K , L AUG H, S H A RE .... E N JOY breakfast. lunch. dinner. pizza. cakes. sharing plates. coffee . SA wines rs g hou penin our o D - FRI WE pm 12 - 9 UN S & T SA - 9pm YS 8am IC HOLIDA L B U P m p OPEN 8am - 3

fully licensed • BYO welcome 9 Jetty Road, Largs Bay (08) 8341 7677 just good, whole, bona fide food

27

FRUIT COTTAGE CHEESE WALNUTS HONEY

JUST PURE PROTIEN GOODNESS

QUINOA COOKIES 2 cups cooked quinoa 1/2 cup peanut butter 3 tablespoons honey pinch of salt 3/4 cup rolled oats 1/2 cup shredded coconut 2tbsp cocoa powder/carob powder 2tbsp chia seeds Combine ingredients well with a wooden spoon.

Fashion into little balls and place on a baking tray.

Press down with a fork to flatten.

Bake at 170째C for 20-25mins Let cool and consume.

SUPER SIMPLE TRUFFLES 10 medjool dates 2 cups soaked cashews 2 tbsp coconut oil 2 tbsp dutch cocoa salt

Blitz in food processor until smooth.

Pour onto a flat surface and spread to about 3cm thick and put in the refridgerator overnight. The mix will firm up.

Scoop the chocolatey slab with a melon baller and roll each truffle in chopped nuts/coconut/cocoa

further

AFIELD

We couldn’t resist but to share a few snaps

from The Breakfast Rave last month.

Make sure you check out their

facebook page to keep on top of their

sporadic appearances.

facebook.com.au/thebreakfastrave

HEY LOOK! IT’S US

Find us on facebook + twitter posting pretty pictures & cool food findings! www.bonafood.com.au info@bonafood.com.au

WWW.BONAFOOD.COM.AU/MAIL

View past issues of Bona Food Magazine online at our website. And for even more recipes, check out our blog bonafood.blogspot.com

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just good, whole, bona fide food

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