Bona Food Magazine - June/July Issue

HOLE, bona fide FOOD W , D O O G T S U J

THE BREAKFAST RAVE p. 15

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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 info@bonafood.com.au

ON THE MENU INTRODUCING

THE PREMIERE ISSUE OF BONA FOOD MAGAZINE

EAT YOUR GREENS

CRUNCHY ASPARAGUS FRIES, ANYONE?

TO MARKET, TO MARKET

INSIDE THE ADELAIDE CENTRAL MARKET

WE REVIEW: WILSONS’ ORGANICS

A DELIGHTFUL ORGANIC MARKET + CAFE

IN THE MORNING

GET A GOOD, HEALTHY START TO YOUR DAY

THE BREAKFAST RAVE OH MY BREAKFAST OUTING

KEEN ON QUINOA

THE VERSATILE PROTIEN POWERHOUSE

SPOTLIGHT ON : EGGPLANT THREE WAYS - COUNTLESS BENEFITS

PARTY FAVOURS

HEALTHY FRIENDS ARE GOOD FRIENDS

SECRET INGREDIENT DESSERTS NUTRIENT RICH, SWEET TREATS

AND WELCOME TO AN ARTISTIC, COLOUR RICH AND NUTRIENT DENSE REPRESENTATION OF ALL THAT IS GOOD AND WHOLE IN THE WORLD OF FOOD.

4

just good, whole, bona fide food

I

DUCING

THE PREMIERE ISSU E OF

`

N

O TR

FROM THE EDITORS

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

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

MARKET FRESH: WINTER U T T H IS C H E C K OO R K A L E + F R E C IP E D S O U P O N A L M O N B LO G OUR .

NAFOOD W W W.B OO T.C O M.A U P B LO G S

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

6

just good, whole, bona fide food

“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.”

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.

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.”

“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.”

PROVIDED BY THE

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

SUNDAYS FROM 9AM TO 1PM ROYAL ADELAIDE SHOWGROUNDS ENTER VIA LEADER ST, GOODWOOD

G L IS T E N IN T H E S E G IL L M A K E GEMS W OF THOSE E YO U O N W H O LO V E P E O P L E L S P RO U T S BRUSSE

THE C R IS P YP E R F E C T, ,C FRENC RUNCHY H P LA C E BF R IE O

B - SPROUTS ARE AN EXCELLENT SOURCE OF VITAMIN A

500gms brussel sprouts 3 tbsp olive oil s+p DRIZZLE WITH OLIVE OIL, S + P & ROAST FOR 30 MINS AT 170°C TURNING HALFWAY

1/2 cup balsamic vinegar 1/4 cup dried cranberries 1 tbsp wholegrain mustard 1 tsp honey

SERVES 2

ASPARAGUS FRIES

BALSAMIC GLAZED BRUSSEL SPROUTS

SERVES 2

ASPARAGI HAVE IMPRESSIVE LEVELS OF DIETARY FIBRE

2 bunches of asparagus 2 cups almonds 2 tbsp sesame seeds 1 egg PULVERIZE ALMONDS TO FINE CRUMBS ADD SESAME SEEDS PLUNGE ASPARAGUS IN WHISKED EGG ROLL IN ALMOND CRUMBS ON A LINED TIN, BAKE AT 165°C FOR 35 MINUTES UNTIL GOLDEN - TURN TWICE

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

just good whole food

7

RIPE FRUIT & VEG A GREAT DISPLAY OF THE FRESHEST FRUITS AND VEGETABLES. ALL YOUR GROCERY STORE FAVOURITES CAN BE FOUND HERE AT STALL 61.

HOUSE OF ORGANICS AND SUSTAINABLY GROWN PRODUCTS

H OW R E A CO O L S E? T H E hem et we upsage 20 on

MARKET-GOING IS ALL ABOUT FOOD EXPLORATION. AND ASKING ‘WHATS THAT’! THIS NEAT STALL ALWAYS HAS SOMETHING COOL TO INSPIRE A NEW DISH.

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.

8

just good, whole, bona fide food

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.

AT THE ADELAIDE CENTRAL MARKET, YOU’LL FIND; •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! FOR MORE INFORMATION ON THE CENTRAL MARKET, VISIT: ADELAIDECENTRALMARKET.COM.AU AND YOU CAN FOLLOW THEM ALSO ON FACEBOOK (@ ADELAIDECENTRALMARKET ) AND TWITTER (@ MYCENTRALMARKET )

M T W T F S S

TRADING HOURS

closed 7am to 5.30pm 9am to 5.30pm* 9am to 5.30pm 7am to 9pm 7am to 3pm closed

* Limited stalls open

just good, whole, bona fide food

9

diy Home-fre

a ke n - m a

de

r e t t u b t u n pea simply roast a tray of UNSALTED PEANUTS at 160°C for 10 MINUTES until peanuts begin to sweat their oils THEN 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 - the 100% natural peanut most delicious ste. ta ll u’ yo r butte .

Probably ever

10

just good, whole, bona fide food

11 MARKET STREET, ADELAIDE (08) 8231 5014

ORGANIC GROCERIES AND A GREAT CAFE

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.

is this! how great of these ns ze do s there’ tips ep pr le litt store e th nd arou

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!

just good, whole, bona fide food

11

WAKE UP TO THESE WARMING BREAKFAST OATS.

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just good, whole, bona fide food

BANANA + WALNUT PANCAKES

1 cup oats 1/2 cup walnuts 1 large banana 1 tsp pure vanilla extract 1 egg sprinkle of cinnamon 1/3 cup milk (we used soy) cracked sea salt 2 tbsp agave nectar oil - for the pan SERVES 2

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

TRY THIS AGAVE N : a natura ECTAR

PB + CARAMEL OATS

SERVES 2

from the l sweetner Agave pla A perf nt. substituteect, all natural fo r sugar. E find at g asy to ood markets grocery stores. + health shops

2 banana - mashed 1 cup oats 1 cup milk (we used soy) 1/4 cup hot water 2 tbsp peanut butter 1 tbsp caramel sauce 1 tsp honey/agave handful o’ nuts

recipe29 page

MASH THE BANANA

PEANUT B CARAME UTTER-Y L GOODN ESS

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

PERSIMMON BREAKFAST PUDDIN’

SPOON ON THE NUTRIENTS SERVES 2

2 persimmons 1 cup oats 1 cup milk (we used soy) 3 tbsp yoghurt 2 tbsp chia seeds 1 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

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

just good, whole, bona fide food

13

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WITH

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FOR OUR NEXT ISSUE

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

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

a breakfast like no other

bean

just good whole food

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continue

15

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ENU ON THE M h ancakes wit

tp l organic spel yoghurt, loca ic m a yn -d io b ey n o h + berries figs + straw panela & spiced

&

slow-cooked sp anish style beans with a po ache + biodynamic yo d egg ghurt, fresh corriande r and sourdough toas t PLUS other awesome treats + delicious tea, coffee & fresh juices

16

just good whole food

remember the good ol’ days of honesty boxes steal our hear ts why don’t ya?

Scullery Made T served in ea real tea p ots

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

just good whole food

17

QUINOA THIS SUPER GRAIN IS HIGH IN FIBRE AND IS A COMPLETE PROTIEN. A WONDERFULLY VERSATILE GRAIN PACKED FULL OF NUTRIENTS

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just good, whole, bona fide food

E RECIP E A CEHR V E S 2 S

WARM SQUASH + APPLE 1 cup cooked quinoa 1 apple 1 zuchinni 2 yellow squashes 1 cup butternut pumpkin 2 cloves garlic olive oil goats cheese s+p

KALE & MANDARIN

1 cup cooked quinoa 1/2 bunch kale small handful of walnuts 2 mandarins 1/2 tbsp each of honey, tahini, olive oil + lemon juice s+p

BALSAMIC SWEET POTATO

1 cup cooked quinoa 1/2 large sweet potato 1 capsicum 1 garlic clove 1/2 red onion 1/4 cup balsamic vinegar 1 tsp honey 1 tsp mustard olive 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

just good, whole, bona fide food

19

a deconstructed

veggie burger so much goodness

SERVES 4

the patties

the onion jam

2 cups sweet potato - chunked 1.5 cups cooked beans - we used navy 1/2 tsp cumin 1/2 tsp paprika 1 garlic clove 1/3 corriander bunch s+p

1 red onion 1/2 cup red wine vinegar 1/4 cup balsamic vinegar 1 tbsp honey 1/4 cup dried cranberries 1 tsp wholegrain mustard s + p + olive oil

·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 PAT TIES ·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.

to serve. .

the aioli 1 egg yolk 1 tsp dijon mustard 1/2 cup olive oil 1/2 lemon juice 1 clove chopped garlic s+p ·WHISK EGG YOLK + DIJON MUSTARD ·ADD OIL LIT TLE BY LIT TLE WHISKING CONSTANTLY ·WHEN ALL OIL IS COMBINED, SQUEEZE IN 1/2 LEMON JUICE ·ADD 1 CLOVE CHOPPED GARLIC ·SEASON TO TASTE

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

G OT E X T RA? PAT T IE R E F R ID S W IL L G E R AT E WELL C O O L LF O R A T O M O RU N C H RO W

12-22 ELIZABETH ST CROYDON, SA, 5008 0410 332 717 A ONE STOP COOKING AND INGREDIENT STORE WITH A STRONG FOCUS ON LOCAL AND INDEPENDENT PRODUCE

Specialising in nutritious wholesome cakes and chocolates to order.

Suitable for diabetics, coeliacs, vegans, raw foodies and the health conscious.

M.0430160075 E. raw.karma@hotmail.com FB. facebook.com/rawkarma

- HIG H IN FIBR E & MIN ERA LS A HEA RTY, VER SAT ILE VEG

EGGPLANT

ack + veggie st w spinach pesto S E RV E S 2

1 large egg plant 2 zuchinni 1 large red capsicum 200gms haloumi 2 tbsp olive oil s+p ROAST VEGGIES IN OIL AT 170째C 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 spinach 1/4 cup olive oil 1 clove garlic s+p BLITZ ALL INGREDIENTS IN A FOOD PROCESSOR.

S! IM P R E S CO O K + sy a e o s and so cheap

more MORE MORE

just good, whole, bona fide food

21

a tas and heaty way to lthy grilled chenjoy eese

breaded eggplant 2 mozarella balls 2 tomatoes s +p

S LI C E ABOUT 1C M T H IC K

SANDWICH 1 SLICE OF MOZARELLA AND 1 SLICE OF TOMATO BETWEEN 2 BREADED EGGPLANT SLICES. FRY EACH SIDE FOR 2-3 MINUTES

EGGPLANT grilled

cheese

B TO

HE EGGP LA N

GPLA IUM EG 1 MED RVES 2 SE

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lmonds 1 cuplianseed meal p u c 1/4 s+p

R CESSO D P RO O B O M F U IN CR B L I T ZT O A F I N E 1 egg

F RY S IN U T E 2-3 M ID E S H C EA

ED WHISK IN EGG S P LA NTTO C R U M B G G E P DI RESS IN P THEN O F RY R E A DY

T

EGGPLANT

brushetta

100 gms ricotta 1 lemon - juice + rind s+p

diced matoes -lives o 3 large to d te it 1/4 cup hpalfed n- diced red onio 1 smalltb rsley a p p s 1 live oil egar 2 tbsp o ic vin m a ls 1 tbsp ba S + P

23

ABOUT 1 C M T H IC K

JUST THINK OF THE ALL VARIATIONS 1 CUP PUREED ROAST PUMPKIN MIXED WITH RICOT TA AND TOP WITH FRIED MUSHROOMS + CHIVES

ROAST A LARGE CAPSICUM AT 165째C FOR 45 MINS REMOVE SKIN +SLICE CRUMBLE ON GOATS CHEESE

just good, whole, bona fide food

23

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

lentils

e an inexpensiv ial nt se es of source protein + fibre

AVAILABLE IN SELECT CAFES, GOURMET FOOD STORES & THE BAROSSA FARMERS MARKET

WWW.SCULLERYMADETEA.COM INFO@SCULLERYMADETEA.COM

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

SERVES 4

10 tomatoes - roughly chopped 1 onion - diced 1 cup mushrooms - chopped 1 tsp cumin 1 tsp paprika 1/2 tsp red chilli 3 garlic cloves - finely chopped 1 tbsp chopped oregano leaves 2 cups water - maybe extra 1 cup green lentils - uncooked 2 spaghetti squash 1 large capsicum 2 tbsp olive oil s+p

·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 SPAGHET TI 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 SPAGHET TI 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.

EAT PLAIN OR WITH DIP OR HUMMUS

1/3 CUP CHIA SEEDS 1/3 CUP SUNFLOWER SEEDS 1/3 CUP PUMPKIN SEEDS 2 TBSP LINSEED MEAL 1 GARLIC CLOVE 1/4 CUP WATER PULVERIZE EVERYTHING IN A FOOD PROCESSOR AND UNTIL THE CONSISTENCY OF THICK PANCAKE BAT TER. SPREAD OUT THINLY ON A LINED BAKING TRAY. BAKE FOR 30 MINS AT 165째C. THEN FLIP AND BAKE FOR A FURTHER 30 MINS AT 165째C .

SCORE IMMEDIATELY AFTER REMOVING FROM THE OVEN. ALLOW TO COOL TO HARDEN UP.

try it swe eee SUB OUT t! : G A R L IC SUB IN: 2 TBSP AG A N E CTA R V E

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Home delivery is the answer!

Telephone: 1300 833 998 or Mobile: 0438 243 624

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A SWEET TREAT

MAKES ABOUT 15

12 medijool dates 2/3 cup almonds 1 tbsp peanut butter

SE E O U R RE CI PE P. 10

OPTION 1 3 TBSP DRIED CRANBERRIES 3 TBSP PEPITAS OPTION 2 1/2 TSP CINNAMON 2 TBSP CHIA SEEDS

BLITZ IN A FOOD PROCESSOR FASHION INTO LITTLE BALLS READY FOR CONSUMPTION

100GM GOATS CHEESE 1/4 CUP PISTACHIOS A BUNCH OF SEEDLESS GRAPES

PRESS CHEESE AROUND HALF OF THE GRAPE

ROLL IN CHOPPED NUTS

THAT’S IT! SIMPLE!

LY H OVO UIRO N F LPALO SU R E X I N YOU T H MO

just good, whole, bona fide food

27

BLACK BEAN WITH SALTED CARAMEL

S AY W H A T? B E A TO F U? N S?

IT ’S D IS G U IS E S O E A S Y T O R IC H F O OT H E S E N U T R IE N Q U A L ITY D S W IT H G R E AT T C B U T T E R SH O C O LAT E , N U T OR S W E E T E NN AT U R A L ERS TO M A K E S AT IS D E S S E R T F Y IN G S!

1 1/2 cups cooked black beans 2 tbsp linseed meal 3 tbsp water 1 tbsp pure vanilla extract 4 tbsp honey

5 tbsp oil (we used olive) 50gms dark chocolate 4 tbsp water date caramel MAKES ABOUT 12

· 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

28 just good, whole, bona fide food

SURE T S U R P R ISOE

MEDIJOOL DATE

DELICIOUS, SWEET & 100% NATURAL

SERVES 2

4 medijool dates 1/4 cup boiling water splash of milk salt BLITZ IN A FOOD PROCESSOR TO YOUR DESIRED CONSISTENCY.

incredibly deceiv

ing

rst, taste fin later o , ti s e u q cal too sceptith ere’s , y We wehre tl s e but osno much late, co e and cho vanillawon’t taste th u ll o y a ! t a fu to

CHOCOLATE CARAMEL SERVES 2

300gm silken tofu 50gms dark chocolate 1 tsp pure vanilla extract 3 tbsp agave nectar salt + date caramel ·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 LIT TLE DISHES + REFRIDGERATE FOR AN HOUR ·ADD A COUPLE OF TEASPOONS OF CARAMEL AND MIX INTO MOUSSE.

just good, whole, bona fide food

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with special thanks BONA FOOD MAGAZINE HAS BEEN MADE POSSIBLE BY A PASSIONATE GROUP OF AMAZING SUPPORTERS. OUR GRATITUDE TO EACH AND EVERY ONE OF YOU, FOR GIVING US THE OPPORTUNITY TO LAUNCH OUR PREMIERE PRINT ISSUE. IN ORDER OF APPEARANCE

• 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 • • KIRSTY LEE SMITH • ANDREA OPIE • RONNIE SEMO • QUEEN STREET GROCER STORE • • JANICE COLQUHOUN • VAL CARTER • CHRISTINE RIVERS • JENNIFER TURNER • • CHERIE HAUSLER • ANNEMARIE WRIGHT • MORGAN MOSS • VANESSA COMLEY OF ORGANIC BOX • • ROBYN ANDERSON • SUSANNA MOROZOV • PAULA OUWENS • REBECCA WHITE • • DIANE MCCANN • AIRLIE SHUTTLEWORTH • SOOZ HODGSON • RENEE MAGIN • • MAZ KINGSTON-YATES • JANELLE AMOS • WILLIAM BRITCHER • SPARKLE STEEVES • • JOANNE KEGEL • PETER GRISCTI • ZONE HEALTH & FITNESS •

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A FEW REASONS TO INCORPORATE MORE WHOLE FOODS IN YOUR DIET YOU’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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