Bona Food Magazine - Summer Issue

W JUST GOOD

HOLE FOOD Summer 2012 issue

watermelon berry frappe

bbq prawn skewers

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just good whole food

p15

p24

summer caprese

frozen lemon cake-tart

p14

p30

ABOUT BONAFOOD allow us to introduce ourselves 6 IN SEASON fresh at the markets this issue

9 BREAKF AST pluots, mangoes, peaches - need we say more?

13 FRUIT SALAD just a dessert no longer 16 WITH FISH transport your mind and your tastebuds 22 QUENCH 5

bevvies sans sugar with maximum taste - oh yeah!

RE-DO JUNK FOOD same components, made-over 28 PARTY FOOD because healthy food is meant to be shared 30 OH SWEET 27

there’s no way we live without sweets.

Bona Food is an independent magazine made for the love of wholesome food. All design, words, photos and recipes were created or graciously adapted at Bona Food headquarters in Adelaide. Thank you for reading the fine print. There aren’t any secrets here. Check us out at www.bonafood.com.au or write us a love note at info@bonafood.com.au and we’l write you one back ABN 49849850221 © Bona Food

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JUS

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just good whole food

D O O F E L O H W D O O G T

IN A WORLD BURDENED WITH AN ABUNDANCE OF MANUFACTURED AND PROCESSED FOODS, WE FELT A NEED TO DELIVER EASY TO READ, EASY TO FOLLOW WHOLEFOOD RECIPES TO YOUR KITCHEN.

WHEN WE COOK WE KEEP THINGS AS CLOSE TO HOME AS POSSIBLE. WE SOURCE OUR INGREDIENTS LOCALLY & SEASONALLY FROM SMALL BUSINESSES WHO ARE PASSIONATE ABOUT THEIR PRODUCTS.

WHAT’S FRESH? WHAT IS THAT? WE TRY TO TAKE SOMETHING DIFFERENT & INTERESTING HOME WITH US EACH TIME WITH THE HOPE THAT WE CAN CREATE SOMETHING NEW AND WONDERFUL.

HOW DID INGESTING SOMETHING YOU CAN’T PRONOUNCE BECOME SO COMMONPLACE? IN OUR WORLD, INGREDIENTS HAVE NAMES, NEVER EVER NUMBERS.

OUR RECIPES AREN’T SET IN STONE. FEEL FREE TO TINKER. SWITCH UP INGREDEINTS TO WHAT’S AVAILABLE TO YOU AND WHAT YOU FIND DELICIOUS.

WE TRY TO MAKE OUR RECIPES AS SIMPLE, PURE AND UTTERLY WHOLESOME AS POSSIBLE. CUTTING OUT PROCESSED FOOD ISN’T A HUGE SACRIFICE AND CAN ONLY HEED POSITIVE RESULTS! ENJOY!

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& in this issue MANGOES PINEAPPLE PEACHES AVOCADOES ZUCHINNI LIMES TOMATOES

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just good whole food

TASTES LIKE SUMMER IN HERE

mango chilli zuchinni slaw

pg. 15

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ADVERTISE WITH

PROMOTING GOOD FOOD, LOCAL PRODUCTS AND HEALTHIER LIVING. HEAPS OF AWESOME AD OPTIONS TO GET YOUR BRAND ASSOCIATED WITH HEALTHY GOODNESS. LET’S WORK TOGETHER download our media plan www.bonafood.com.au/advertise or email us advertising@bonafood.com.au

summer FARE

DAPPLE DANDY serves 2

PLUOT

OATMEAL

1 CUP ROLLED OATS 1.5 CUPS ORGANIC SOY MILK 2 PLUOT 1/4 CUP WALNUTS

cook chop

2 TSP CHIA SEEDS 2 TBSP GOJI BERRIES 2 TSP HONEY

sprinkle [AND DRIZZLE]

pluots.

The lovechild of the plum and the apricot. A source of vitamin A, vitamin C, and fibre.

chiaSEEDS. Helps stabilize blood sugar levels, best known source of essential Omega 3’s.

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ies. r r e b i goj ce of

our majoinr As , vitamin C vitam and fibre.

FITNESS

B R E A K FA S T

pineapple.

in C, this Chock fusl frouf itvfiitgam against s ht deliciou ncer, arthiritis ca and indigestion. just good whole food

summer BREAKFAST

///////////////////////////////// MANGO PARFAIT w

HOME-MADE GRANOLA

ts. at u n al , gre and

w ega 3’s nction An Ombrain fturationr. ce of for conceennt sonu E! l i exce vitam

PEPITAS ALMONDS WALNUTS 1 1/2 CUP OF ROLLED OATS APPLE SKIN OF 1 APPLE APPLE SAUCE 2 TBSP CHIA SEEDS

MIX INGREDIENTS PUT ON A LINED BAKING TRAY BAKE FOR 35 MINS AT 160° MIXING UP 1/2 WAY THROUGH

boil apple in cinnamon and 1” lemon peel until tender. drain most of the water, then blitz

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pepita

s. high in pr vitamin Kotein, fibre, miner,ahlsigh in

serves 2

ExceOAT of fib l ent S. in ch re ansource oles d low tero l

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summer FARE

no longer just dessert

summer caprese

tropical barley Barley is richer than most other grains in both soluble and insoluble fibre.

1 cup pearl barley 1cup pineapple (diced) 1red onion (diced) small bunch o’ mint leaves boil barley until tender allow to cool mix with other ingredients

1 tsp mustard seeds 1/2 tsp chia seeds 10 mint leaves 3 tbsp lemon juice 1tsp honey 1 tsp grated ginger s+p

summer caprese Tomato is the highest source of Lycopene, a vital anti-oxidant that helps in the fight against cancer-

fig + rocket Figs are low in calories but high in fibre, minerals and vitamins. antioxidant rich.

4 figs 2 cups rocket walnuts goats cheese

1 tbsp tahini 1 tsp honey 1 tbsp lemon juice water - to thin 1/2 tsp dijon mustard

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2 tbsp balsamic vinegar 2 tbsp olive oil s+p

mozarella tomato nectarine mint

summer FRUIT SALAD

mango chilli zuchinni slaw Mango is a rich source of potassium to help control heart rate + blood pressure.

It’s also rich in vitamin C.

1/2 mango 1� of chilli 10 mint leaves 2 tbsp o-oil 1 tbsp water s+p

add to 1.5 ribboned zuchinnis

BLITZ until smooth

quinoa + apple Quinoa is a protein powerhouse. It contains all 8 of the essential amino acids, iron source helping deliver oxygen to the blood apple quinoa walnuts goats cheese baby spinach sultanas

3 tbsp lemon juice 1tsp honey 1 tsp dijon mustard 1 tbsp o-oil s+p

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summer FARE

tropical skewers prawn red onion pineapple prawn red onion pinepple 1� chilli 1 clove garlic 1� ginger 3 tbsp o-oil 1 lime juice + rind

Prawns are loaded with protein, vitamin D, vitamin B3 and zinc.

spike & bbq until prawns are cooked through

combine thoroughly

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Fish is a low-fat high quality protein. Fil ed with omega-3 fatty acids that keep our heart and brain healthy.

thai fish cakes with chilli aioli

500gms firm white fish - roughly chopped 2 limes - zested and juiced 2� red chilli - chopped 2� ginger - chopped 2 garlic cloves - chopped 1 egg yolk 1 tsp dijon mustard 3/4 cup olive oil juice 1 lime juice 1/2 lemon 1/3 tsp chilli - finely chopped 1 garlic clove - crushed

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mix ingredients in a food processor until just combined

press into 5cm thick patties

mix yolk and mustard add oil as you whisk, little by little.

when thick and combined add remaining ingredients

summer FISH

baked

salmon & salsa cous cous 500gms Salmon steak juice 1/2 lemon s + p 3/4 cup whole wheat cous cous 4 tomatoes - diced 1 red onion - diced 2 corn cobs - cooked and kernals removed s + p 1 bunch of corriander 1 lime - juiced and zested 2 tbsp water 2 tbsp olive oil s + p

Salmon is rich in omega 3 fatty acids for a healthy heart. Easy protien to digest and process. season salmon with s + p and juice

Cover the cous cous with boiling water

mix ingredients in a food processor

bake at 165째C for 12-15 minutes

fluff with a fork and add remaining ingregients

Stir into the cous cous mix and serve

O UR OUT O K C E H O C RT Y F D PA SI O N O N V ER GE 29 PA

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/

JUST GOOD, WHOLE FOODS. JUST GOOD, FLEXIBLE OPTIONS. JUST GOOD BUSINESS. ADVERTISING@BONAFOOD.COM.AU WWW.BONAFOOD.COM.AU/ADVERTISE

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summerEXTRA

go nuts

add corn, capsicum, roasted capsicum, roasted eggplant fried eggplant, sundried anything. MAKE IT YOUR WAY!

///////////////////

minced bean

wraps

Beans are loaded with nutrients our body craves, B Vitamins, calcium, potassium and folate. Lots of protein and fibre.

Carrots are rich in beta-carotene and can improve your night vision. Goggles

1.5 cups kidney beans 2 carrots - julienned 6 lettuce leaves 1 small red onion - diced 1” chilli - diced 1 tbsp parsley s+p 1 tsp dijon mustard 1” chilli - diced 1 tsp grated ginger 2 tbsp olive oil juice of 1/2 orange s+p

COOK BEANS. MIX BEANS + ONION, CHILLI + PARSLEY + 1/2 DRESSING IN A FOOD PROCESSOR. DIVIDE BETWEEN LETTUCE CUPS, ADD CARROT + REMAINING DRESSING.

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pineapple & mint smoohthie

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summer FARE

QUENCH Soft drinks be gone we’ve got easy summer refreshers to keep you cool and full of good juice this summer

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CRAN-MINT REFRESHER 30 MLS ORGANIC CRANBERRY JUICE 5 MINT LEAVE - TORN ORANGE ZEST TOP WITH SPARKLING WATER

E

RAPP N F Y BERR WATERMEELSO N O MEL P FROZEN RAWBERRI

1/2 CUFROZEN STIND 5 ANGE R OR BLITZ -

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summer QUENCH

DRINK CHUNKY

NA KIWI-PI -CHOPPEED - CHOPPED IT U R F I PPL 2 KIW 1/

PINEA JUICE 1 TSP FREWSHTBSP PINEAPPLINEG WATER A FE WITH SPARKL TOP

1/2 CR CUP AN ORG DE AN LIC IC C IO RAN US AH AN 1 K BERR DFU IWI Y -BL L OF FRUI JUICE ITZ ICE T -

CITRUS

ION SENSAT

N ORANGE JUICE OF 1/E2AAVES 4 MINT L SPARKLING WATER TOP WITH

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GOT A STORY? GOT A PRODUCT? WE WANT TO KNOW. our june/july issue will our debut print issue INCLUDing LOCAL REVIEWS, FEATURE STORIES, RECOMMENDATIONS AND SOME PRETTY AWESOME WHOLE FOOD RECIPES too.

FACEBOOK.COM/BONAFOOD

BOOK YOUR PAGE. WE ONLY BITE FOOD.

www.bonafood.com.au 26 just good whole food

&

TWITTER.COM/BONAFOOD

re-do JUNK

barramundi

TACO MEDLEY Avocado has high levels of folate to protect against heart disease and stroke. The best fruit source of vitamin E and full of healthy fats that make your hair and skin glow. Win! 2 barramundi steaks (approx 250gm each) 1 avocado 1 small red onion (diced) 1 long red chilli 1 bunch of coriander 2 limes 8 tomatoes (diced) 1 tin of black/red beans s + p

re-do JUNK.

S O C A T FISH

preheat oven to 175째c. cover barramundi with 1/2 lime juice, zest & s + p.

MIX

tomato 1/2 onion s+p 1/2 corriander 1/2 chilli some lime juice.

MASH

avocado 1/2 onion chilli 2 tbsp coriander lime s+p BAKE

barramundi approx 15 - 18 mins.

RINSE

beans.

DIVIDE

sprinkle with corriander. squeeze more lime.

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INVITE FRIENDS

SERVE WHOLEFOOD

REAP PRAISE & LOVE*

* 70% LIKELY TO WORK LIKE THIS

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partyFOOD

thai mini fish cakes + chilli aioli see page 8 for recipe

simply roll into little balls about this big

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FROZ EN LE M TART CAKE ON

The night before

n pla AD E AH

Chop up bananas, cover and freeze over night.

The day of

Cashews are rich in heart friendly fatty acids and fibre. A handful of cashews a day can provide enough minerals to prevent deficiency diseases.

cover cashews with water for min 3 hours.

For the base 1/2 cup almonds 8 pitted dates 1/2 cup walnuts 2tbsp goji berries 1 tbsp of raisins 3 tbsp sunflower seeds For the Filling 2 cups of cashews 2 frozen bananas 2 lemons - juice and zest 3tbsp honey 1/2tbsp organic vanilla extract

h w it n h s i o n Gar y + lem t e hon t + min zes aves le

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1

blend til sticky 2

blitz until smooth

press into edges of springform tin

refridgerate for 30mins

add these & blitz until smooth 5

3

Pour mixture over crust.

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freeze for a few hours

remove 10 mins before serving.

oh SWEET

oh .

T E E SW

FREEZE BANANA

PROCESS BANANA + 1 TSP PEANUT BUTTER

MIX IN WALNUTS

ALNUT W & R E BUTT PEANUT ECREAM FAKE IC

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IN

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