May Issue - Bona Food Magazine 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

MAY 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 Illustrations by Marlee Bales Design + photography by Nicole White

You won’t 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

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

BEET this HUMMUS RECIPE PAGE 19

EDITORS LETTER

and a few questions for you

FROM THE MARKET

What’s in season during the cooler months

BREAKFAST TIME

good start, good food, good day.

HERB ACTION

bump up the flavour a few notches

AMAZING MAINS

some healthy takes on some take out favourites

BEET THIS

rich and red and a dream for your liver

KEEP IT GREEN, PEOPLE

eating green things is like eating the sun

QUICK SNACKS

it doesn’t take much time to whip up the goods

FOOD FOR YOUR FACE

good to eat, good to smear on your skin

OUR SWEET ADELAIDE

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Belinda Modra has coffee and cake covered.

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NEW DAY, NEW FOOD.

Eating can be a great pleasure, especially with good ingredients, but sometimes the act is absentmindedly overlooked and gets whirled away with other concerns. Like how the day is going so far. Perhaps, your mind has drifted to dessert? Or dinner, or tomorrow or the gym or how long is this

going to take to burn off? Shouldn’t it be feeling the crunch, the dissolving, the rough bits and the soft parts? The warm and the cold. The explosion of juices. Are you feeling the textures of the food? Does your food have texture? Is there flavour in it? Are you chewing until every last little mound of morsel? Or do you have to work to swallow. Is it stuck? Did you give it four chews and force it in? Are you piling up the next forkload after just three bites? Is that because you’re so

hungry? Are you talking? Are you tasting anything? Staring blankly at it? Staring blankly passed it? Where did all my food go? How does it make you feel after? I’m full but I’ll have dessert. Something to think about, perhaps we could spend a little more time experiencing the act of eating and then, perhaps it would be easier to stick to the foods that will have you functioning better. BONA FOOD MAG

Welcome, welcome. Take a seat and get comfortable. As always we’re here to deliver some awesome whole food recipes, that are easy, delicious and so, so good for your insides.

at the MARKET

WITH THE ADELAIDE SHOWGROUNDS FARMERS MARKET

Most pears are delicious eaten raw and can be sliced or grated and added to salads, cakes, tarts, oatmeal and muffins. For a little natural sweetness, add pear to your fresh juice. Pears are ripe when the flesh near the stem gives a little when pressed. Place cut pears in a lemon juice and water mix to stop them browning.

Kohl Rabi is closely related to cabbages, broccoli, cauliflower and kale. It has a subtle but delicious sweet tasting flavour, similar to a cabbage core/ stalk or broccoli stem. Its texture is similar to that of a potato. Kohl Rabi is a versatile vegetable that can be eaten raw in a salad, added to soups for extra flavour or slow cooked in stews and braises.

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photos by Janah James

Tangerines are smaller than an orange and taste sweeter and more intense. Dried tangerine peel is often used in Sichuan cuisine. You can eat the segments fresh or use them in tarts, fruit salads, and savoury dishes. For a twist on the traditional citrus taste, add the juice and finely grated zest to icings and curds, cakes and muffins. Quince is a fruit that belongs to the Rosacea (rose) family which also includes apples, pears, and almonds. It need to be cooked to turn the rock-hard yellow fruit into soft crimson red flesh that can be used in a variety of ways. They are high in pectin and are fantastic for making jam, jelly and quince paste. Before cooking, lightly wash and gently rub away the surface fuzz. Peel, quarter and core fruit and keep in lemon and water to stop them discolouring with air (avoid quince fruit with too many creases; they are a real challenge to peel!). Poach the segments gently for many hours until the flesh changes into a deep ruby colour with an intense, aromatic flavour. Extended cooking will eventually result in the formation of quince paste. The prepared and cooked fruit is very adaptable and can be used in all manner of desserts including pies, crumbles, puddings, and tarts.

The pistachio consists of an outer fleshy skin that surrounds the hard whitish exterior shell with a seed inside. Fresh pistachio kernels are juicy and flavourful â&#x20AC;&#x201C; quite different from the dried style. Pistachios are great in savoury dishes including stuffings, terrines, dukkah and crusts for meat and fish. They also work perfectly in sweeter dishes such as biscotti, ice-cream, crumbles, baklava and cakes. Pistachio shells are great for lining the bottom of pot plants for drainage, they make kindling as a fire starter and are good in mulch for shrubs and plants that require acid soils.

Persimmon has a delicate flavour and is suited to both sweet and savoury dishes. Once ripe, Persimmons have flavour similar to peach. They can be eaten raw (like an apple), cooked or dried. Persimmons work well in a variety of dishes most notably pies, cakes, puddings, salads, curries and as a topping for breakfast cereal. They have a similar appearance to a tomato and skin colours can vary from light orange to deep red. If cut horizontally, a star pattern is visible in the fruit.

Free entry - every Sunday. 9am to 1pm at the Showgrounds.

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

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baked apples with sweet honey tahini 2 apples cinnamon cashews sweet tahini (see page 27 )

Slice apples and set on a baking tray/ dish. Sprinkle with cinnamon. Bake at 160 for about 20 mins. Throw in some cashews 5 minutes before the apples are done. Add the tahini sauce.

millet granola 2 cups puffed millet maple syrup ground cardamon ground cinnamon pepitas almonds dates/figs 1/2 cup buckwheat

On a baking tray/dish spread out ingredients (except the nuts). Drizzle with maple syrup and spices. Bake at 160 for about 45 mins, mixing a few times. Throw in almonds at the last 10 minutes.

easy as pie banana pancakes Mash the bananas well Add the other ingredients and combine really well. Heat some oil/coconut/olive in a non-stick pan. Fry each side for a few minutes. Serve with fruit and nuts and maple syrup/honey/agave

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2 bananas 1 cup wholewheat flour 3 tbsp flaxmeal 1 tbsp vanilla 2 eggs oil

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wholewheat pancakes 1 cup w/wheat flour 3 tbsp flaxmeal 1 tbsp vanilla 2 eggs oil

Add ingredients and combine really well. Heat some oil/coconut/olive in a non-stick pan. Fry each side for a few minutes. Serve with fruit and nuts and maple syrup/honey/agave

quinoa yoghurt and buckwheat porrige 1 cup cooked quinoa 1/4 cup buckwheat 1 tbsp flaxmeal 1 tbsp vanilla 3 tbsp yoghurt cinnamon TO SERVE: steamed fruit

Combine all ingredients. To serve: in a pan, slice some fruit - apples, pears with a little water and cover to steam. for a few minutes. Be vigilant. You donâ&#x20AC;&#x2122;t want the water to run out.

breakfast biscuits Combine all ingredients. Fashion into cookie sized cookies. Bake at 160 for about 20 mins.

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1 cup w/wheat flour 1 cup rolled oats 1/4 cup sultana 3 tbsp flaxmeal 1 tbsp vanilla chopped almonds pepitas maple syrup/honey

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add flavour to your dishes and a little greenery into your life.

Some common herbs and how to use them.... Rosemary: Aromatic and best friends with potatoes. Try with sweet potatoes and maple syrup. Drough tolerant, good drainage in an open and sunny environment. High in iron, calcium and vitamin b6.

Sage: Sage aids in digestion, is great with h onions and in tomato sauces. Mas or potatoes with some chopped sage . tion varia h infusing oil for a delis

Basil: Add to cooking at the last minute to keep the flavour. Fresh is always best, a great accompaniment to tomatoes. Make pesto with oil, garlic, lemon juice and nuts. Best growning in hot and dry conditions.

Parsley: Curley leaf parsley is great for garnishing dishes. Flat leaf parsley is good at retaining its flavour in g to cooking. Awesome for after eatin in vitam of ce refresh the palate. Sour C A and vitamin

Mint: Plant in cool, moist spots, under shade. Itâ&#x20AC;&#x2122;s sweet and fresh and has a cool after taste. Use in salads, or pop in hot water for a refreshing mint tea.

Corriander: Use raw or added to the dish immediately before serving, it loses flavour in heat. But the stems are great for curries. A refreshing and fresh flavour to salads and guac.

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Thyme: Great addition for roasted vegetables. Good source of fibre. Try lemon thyme for a strong lemony aroma. Try boiled in water to alleviate sore throats.

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BE AC H ORGA NI CS STOR E t Sh op 5 - 33 No rth Tce, Po rt El lio

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

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

STIR FRIED QUINOA RECIPE OVER PAGE

STIR FRIED QUINOA 2 CUPS COOKED QUINOA 1/4 CUP TAMARI 2 INCHES OF GINGER 3 LARGE GARLIC CLOVES 1 CUP STEAMED PUMPKIN 1 TBSP HONEY CARROTS BROCOLLI SESAME OIL BEAN SHOOTS Chop/peel all veggies how ever you like. the smaller the quicker the cook time. Heat the oil in a wok, add chopped garlic and ginger. Throw in veggies, then quinoa, then tamari and honey. Save the bean sprouts for last. NOTE: More or less tamari can be added depending on your tastes. Tamari is fermented soy, like soy sauce, and readily available.

PEANUT SAUCE TOFU

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2 LARGE CARROTS 1/4 CABBAGE BROCOLLI CASHEWS COCONUT OIL TOFU PEANUT SAUCE : PAGE 25

Slice cabbage into noodles. Peel carrots or julienne them. Heat coconut oil in a pan, fry tofu until brown. Squeeze over lime juice. Add peanut sauce and garnish with some fresh corriander.

ROAST VEGGIE BOWL

2 LARGE SWEET POTATOES DRIED ROSEMARY 1 CAULIFLOWER HEAD 1 BUTTERNUT PUMPKIN 2 ZUCHINNIS OLIVE OIL (or whatever veggies you have on hand) Dressing: 2 TBSP TAHINI 5 CHOPPED CAPERS 1/4 TBSP GARAM MASALA LEMON JUICE, SALT + PEPPER Chop veggies & arrange in a baking tray. Drizzle with olive oil and rosemary. Roast for 45mins-60mins at 170. Serve with sauce on a bed of quinoa/ lentils/beans.

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NOTE: Make extra for lunch tomorrow!

ROAST VEGGIE BOWL BEET CHIPS 1 PEAR 1 CUP COOKED QUINOA 1/4 CUP BALSAMIC VINEGAR 1 AVOCAD0 1 CUP BABY SPINACH GOATS CHEESE (OPTIONAL

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beet chips

6 large beets CHOP ABOUT 3MM olive oil red wine vinegar paprika salt BAKE AT 160 FOR 45-60 MINS. FLIP FREQUENTLY

Reheat quinoa in a pan, or simply add balsamic vinegar to freshy prepared quinoa. Add S + P. Arrange on a plate with all r emaining ingredients. Drizzle with olive oil.

HUMMUS 2 CUPS COOKED QUINOA 2 TBSP PESTO 1 CUP SPINACH, FINELY SLICED 1/4 CUP DRIED CRANBERRIES combine all ingredients well top with hummus.

1 LARGE TIN OF CHICKPEAS 3 LARGE GARLIC CLOVES 3 TBSP TAHINI 2 LEMONS, RIND AND JUICE SALT AND PEPPER combine well in a food processor. Add extra oil if needed.

VARIATIONS: beet hummus add 4 steamed and tender beets to the original recipe. Proccess well tumeric hummus add 1 tbsp to the original recipe. Proccess well

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HUMMUS

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LENTILS AND GREENERY 1 CUP COOKED LENTILS 1/2 HEAD OF BROCOLLI 2 CUPS SPINACH 1 INCH GINGER 2 GARLIC CLOVES OLIVE OIL SHERRY VINEGAR (OR APPLE CIDER) chop broccolli into fat chunks steam over water until just tender (it should be bright green and still a little tough) heat oil and add chopped ginger and garlic. When browned, add lentils. Rougly chop brocolli chunks, throw them in. Add a splash of vinegar and the spinach off the heat before serving

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cooking lentils

LENTILS AND GREENERY leftovers adding in: 1/2 steamed pumpkin - skins on 6 sun dried tomatoes The options are endless really. This is also quite nice cold, so make extras for work and leave the bad bread in the store.

kale, tofu and sweet potato magic. 200gms FIRM TOFU TUMERIC MAPLE SYRUP GARAM MASALA PAPRIKA OLIVE OIL TAMARI

2 LARGE SWEET POTATOES 1/2 BUNCH OF KALE RADISHES AVOCADO LIME JUICE

Chop tofu into cubes. Mix with spices, oil, tamari and maple syrup. Let marinate for an hour/over night. Chop and roast sweet pots for 45-60mins at 180 until tender and golden and delicios. Serve with kale, radishes and mash up the avocado with some chilli flakes and lemon juice, if you desire. cabbage noodles and veggies HONEY 2 GARLIC CLOVES OLIVE OIL SALT AND PEPPER THAI BASIL

Chop broccolli into fat chunks and steam until just tender Heat oil and add chopped ginger and tumeric. When aromatic, add vinegar and 1/4 cup water. Rougly chop brocolli chunks, throw them in. Serve with chopped radishes and basil leaves.

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tofu, “I don’t like e like st ta t n’ it does .” ng hi anyt someone Sound like you know? you add That’s why . ur flavo to it

1/2 HEAD OF BROCCOLLI RADISHES 1/4 RED CABBAGE TUMERIC PAPRIKA

Fairview Green Shop 8 Fairview Green 325 Hancock Road

08 8251-4242

tahini dipping sauce 2 TBSP TAHINI LEMON JUICE LEMON RIND 2 TBSP WATER GROUND CORRIANDER DRIED CHILLI FLAKES Mix really well with a spoon.

PEANUT SAUCE 2 TBSP REAL PEANUT BUTTER 1/4 CUP WATER DRIED CHILLI FLAKES 1 TBSP HONEY 1/2 TBSP TAMARI

simply peanut/almond butter snack

1 tbsp peanut butter 1 tbsp almond butter fresh fruit a little dark chocolate for good measure

In a small frypan, bring water to boil. Turn down to summer and add peanut butter. Aid in breaking up the peanut butter. Add other ingredients. Let simmer for 5-10 mins, it’ll get thick and peanutty and delicious.

If you’re in need of a snack, don’t cut corners. Five to ten minutes is all you needto prepare a healthy pick-me-up. Keep those individually wrapped, mass produced, nonsense ‘foods’ away.

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NOTE: Tamari is optional, you can also just add a sprinkle of salt.

Facial cleanser: Equal parts castor oil and olive oil. This might sound funny but oil dissolves oil. The castor oil seeps into your pores and pulls all the dirt and bad oil out, getting rid of blackheads. Castor oil actually has a drying effect on the skin, which is why it needs to be balanced with rich moisturizing olive oil. The olive oil hydrates your skin, leaving it youthful looking and glowing. This method removes makeup and cleanses all in one step. Simply rub all over your face for 30 seconds to a minute and wipe clean with a warm wash cloth.

inâ&#x20AC;Ś glow from the outside

Eating chemicals gives us the willies. So does putting chemicals on our skin. We humans are super absorbant you know. Here are some suggestions for making your own natural products at home, which will save you money and you can be sure they were not tested on any animals and dont have any preservatives or other weird man-made chemicals in it. NOTE: Like all such things, do a test spot to beware of any allergies you might have.

Tip: If your skin is on the dryer side add a bit more olive oil. Oily? A bit less.

Facial toner: Equal parts apple cider vinegar and green tea. The apple cider vinegar dissolves the top layer of dead skin cells, exposing the beautiful new skin underneath. The green tea has anti-oxidants which ward off aging. Tip: If you have redness or discolouration, add some lemon juice to this toner. The lemon juice has a natural, and mild, bleaching effect as well as anti-bacterial properties.

Moisturizer: Pure organic virgin coconut oil Because coconut oil's melting point is lower than the temperature of your skin, it melts into your skin upon contact and the moisture penetrates deeply without clogging your pores. coconut oil also has natural anti-biotic properties which can heal wounds faster as well as soothe dry, itchy skin. It leaves your skin glowing and smells great too. keep in a cool place for easier, less messy, application. Simply rub into skin on your face and body. Tip: Try adding a bit of lime juice for a scent that will transport you to a tropical island. AND it can also be rubbed into your hair as a moisturizing treatment.

ut in what you p will your body, the be seen on outside

Masks: 2 cooked carrots 1 tbsp olive oil Mash carrots and add oil forming a paste. apply to skin and leave on for 10 minutes before washing off. The high beta-carotene and vitamin a content in carrots nourish the skin and leave it glowing, while olive oil moisturizes.

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Dry skin: 1 banana 1 tbsp honey

Mash the banana and mix with the honey. Leave on skin for 10 minutes and rinse. Both bananas and honey are moisturizing for the skin. the banana also helps exfoliate dead skin cells and has a soothing effect. Try this mask if you have a sunburn.

choco-coconut spread 1 tbsp melted coconut oil 1 heaped tbsp cocoa 1.5 tbsp maple syrup 1/2 tbsp flaxmeal sprinkle of sea salt

1 tbsp melted coconut oil Mix all ingredients. 1/2 tbsp cinnamon 1.5 tbsp maple syrup Note: set it in the freezer sprinkle of sea salt for 13 minutes for fudgelike effect

Note: set it in the freezer for 13 minutes for fudgelike effect

WHEN YOU SHOP: Are your fruits and veggies pre-packaged? Have they been frozen and packed in a factory? Do you leave the store with plastic bags? How many? Do you need an individual freezer bag for each item? How much of the groceries you buy are wrapped in plastic? It all adds up. Bona Food Magazine hopes that you look at how many time you visit the trash can. Consider where the rubbish goes, once the garbage man comes around. Then consider how much you really needed to comsume that.

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cinnamon-maple coconut spread

Mix all ingredients.

There’s nothing like the sweet taste and satisfaction of a rich, moist cake or smooth, zesty tart but unfortunately healthy desserts tend to die hard and in a traditional sense don’t generally support our overall health.

Coffee and cake need not leave you feeling unsatisfied and opening up a door of desire for more processed sugar. Belinda Modra of Our Sweet Adelaide investigates some top spots around town to get that sweet fix that will leave you satiated.

We have recently started to see an increase in desserts made with unprocessed, vitamin packed ingredients creeping their onto the menus in many cafes and restaurants, banishing the boring fruit and yoghurt option and debunking the myth that desserts are only for special occasions or those not health conscious. Desserts are special, but the occasion doesn’t have to be with these cafes serving healthy alternatives that don’t compromise on flavour. Doof Doof on Duthy Street in Malvern has recently changed owners. Kate and John are very passionate about local, seasonal, ethical & organic produce. Their café/market serves and sells food which not only tastes amazing but is created from scratch meaning that they don’t need to add preservatives and are able to retain many of the nutrients.

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Doof Doof is skilled in using healthier substitutes such as coconut sugar and coconut or cacao butter and as well as low GI ingredients. Their raw cakes using nuts and coconut butter for the base and then soaked nuts and dates blended and set in the fridge form a beautiful healthy dessert with a cheesecake type texture.

Also impressive and deceptively simple is their avocado and cacao mousse using vanilla powder and coconut sugar to mask the avocado flavour. It tastes just like regular chocolate mousse.

what’s it good for? To help you understand the benefits of some of these ingredients, let us inform you of why these unprocessed ingredients nourish us. Bliss Café on Compton Street in the city boasts a 100% vegan and gluten free dessert menu whilst also using organic, fair trade and local ingredients where possible to create delicious and nutritious deserts. Bliss also make their own version of raw cakes, theirs using agave syrup instead of coconut sugar. One of their most popular items are their bliss balls which is a delightful energy packed mixture of dried dates, prunes nuts, seeds, coconut and carob powder (psst, their website even has a recipe). Wild Thyme on Melbourne Street in North Adelaide is probably the largest organic store and café I’ve found in Adelaide. They stock a wide range of both home made and outsourced treats by nutritionalist, Hayley Richards from Raw Karma, whose cakes are vegan, gluten dairy free and don’t contain any refined sugars. The range at Wild Thyme includes the very popular raw cakes, richly flavourful, spelt brownies, flourless orange cake and carrot cake covered in gorgeous goji berries. The Organic Market and Café in Stirling and House of Organics in the Central Market are another couple of places that believe in wholesome foods, where you can source products we have talked about here or purchase pre-made sweet treats to take home.

Coconut Sugar an unfiltered, unbleached and preservative free sweetener alternative. This low GI, slow release energy booster is rich in potassium, magnesium, zinc and iron and contains vitamin B1, B2, B3 and B6. Chia Seeds are a great source of omega-3 and calcium. They are high in fibre, gluten free and really don’t really have much of a flavour so are perfect to add to sweets to get your calcium without using milk. Raw Cacao is also know as the food of the Gods and is made from found cacao beans. It is a great ingredient to use in truffles and chocolate cakes instead of cocoa powder as it still contains all the natural antioxidants and nutrients because it hasn’t been heated like cocoa powder has. It is also high in fibre. Coconut Butter is known for its healthy saturated fats and quick absorption. It is a great alternative to regular butter or oil and is cholesterol free. Cacao Butter is the natural fat of the chocolate bean and is a good source of Vitamin E. As it is cold pressed this butter retains it’s nutrients, aroma and flavour.

WHO WAS SHE? This woman our city was named after. With a little digging you can find her story. As you dig, you find she is much like this little town. Family orientated, slightly conservative yet determined to follow her own way. We both liked her as we read about her, so we decided that every time we sat down to have sweets we would be in audience with OUR SWEET ADELAIDE.

Nat Rogers and Belinda Modra both love food and photography so what better thing to do with their time but an audience with the Queen now and then.

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When we aren’t pursuing ladylike pursuits like snowboarding, swimming in the ocean, having campfires in the forest, we are making dates to have sweets with each other somewhere in Adelaide. An ongoing quest to ferret out the best sugary delights that Adelaide’s food wizards have to offer.

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"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."

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