Farewell Issue

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Editors NOTE

for the very last time

batter up

rainy days make pancakes worth the effort

10 12

rice pudding

not quite like grandma used to make it

soup’s up warming broths to soothe your insides

16 20

recipes designed to nurture your kidneys

from the scullery

Scullery Made Tea’s Cherie Hausler shares her sweet spelt pastie recipe

26 31

kind to your kidneys

tcm with dr carla brion

ancient food therapy for a modern world

hearty indian dinners filled with turmeric and blood friendly fillings

34

cakes, just cakes need we say more?

Bona Food Magazine is a 100% independent publication created with the intention of promoting healthy, wholesome meals and highlighting the amazing talented producers and makers in South Australia.

Recipes were created or adapted at Bona Food HQ in Adelaide.

The editorial committee has chosen to make all recipes vegan (meaning they contain no traces of animal/ animal products) and yet they are still delicious and totally nourishing.

Adapt the recipes how you see fit with what feels good for you.

Concept and Production by Nicole White & Marlee Bales Illustrations by Marlee Bales Photography & Layout Nicole White

Cudos for reading the fine print.

ABN 49849850221 ALL RIGHTS RESERVED © 2016

We’ve come to the end of the line. Well, sort of. There is no line, not really, it’s more a spiral that goes on and on. So, more accurately, we’ve come to a point on our spiral where it’s time for a change.

It’s cute to look back on how novice we were when we started this journey called Bona Food. Who knew that we’d end up producing thirteen magazines, printing eleven and setting up a wholefoods cafe along the way.

It’s been a ride, unexpected , challenging and rewarding to say the least.

Thankfully, we met some real-life superstars on the way, both collegues, like-minded business owners, readers and general by-stander who’ve helped shape the magazine - and us, and we’re so grateful for that.

Since we started this little business in 2012, Marlee and myself have eaten many meals, as you can imagine. It’s nice to’ve come to a point on our journey to be able to hang up our spatulas and cook for ourselves now, for our families and to enjoy the sancitiy of food in a humble way.

In saying that, we hope you find one or more recipes in this issue that you can make with love. for someone you love. We also hope, during these chilly days, you find a quiet moment to give thanks for the blessing of abundance in terms of readily available fresh produce and other food stuffs. These simple pleasures are often taken for granted, consumed in excess, instead of savoured. There really is so much around us to be grateful for.

So next on our spiral - who knows. Something fun, we’re sure. We hope that you too are enjoying your spiral, your day to day, and that you’ve picked up a thing or two useful along the way in our pages.

Our best wishes to you, may your days be filled with smiles, gratitude, kind people and warm food.

y Every Sunda . m p -3 9am t, 1 Holland eS id a Adel

Our third Autumn/Winter season is upon us in The Market Shed.

Come join us for some local and certified organic produce, handmade food and great coffee.

Let’s share some fun times together!

OP

Excitement is building as the final stages of Plant 4 come together.

We are hoping to create a real community hub for Bowden and its local surroundings with cafés, a grocery store, fine wines, community events and weekly markets.

Find us on Facebook/Instagram under ‘Plant 4 Bowden’ and join us as we roll out this exciting space

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just 3 ingredients -who wouldn’t?

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WALNUT & CACAO PANCAKES with chai apple sauce & pumpkin tahini

rhubarb compote

with rhubarb • chop 1 bunch o’ rhubarb & compote and put in amulberry saucepangranola with 3/4 cup of water.

• Bring to boil and let simmer, stirring occassionaly, for 20-30 minutes until broken down.

• Add more water if needed and sweetner at the end if desired

ALMOND BUTTER & BANANA PANCAKES serves 4

with rhubarb compote & mulberry granola

1 large ripe banana 1 cup coconut milk or sub 1 cup buckwheat flour 2 tbsp almond butter 3 tbsp coconut sugar • Mix together in a blender until completely smooth.

• Heat a pan on medium heat with 1 tsp coconut oil.

• Pour in batter and cook 1-2 minutes on each side or until golden.

• Top with your favourite granola and a sprinkle of sweetner if you so choose

banana & coconut pancakes

with almond butter & stewed pears

serves 4-6 1 large ripe banana 1 cup coconut milk (or milk of your choice) 1 cup buckwheat flour 1 tbsp coconut oil stewed pears, almond butter & toasted coconut

walnut & cacao pancakes

Mix together in a blender until completely smooth. Batter should be thin enough to pour. The thinner the batter, the more crepe like these will be.

• Heat a pan on medium heat with 1 tsp coconut oil. Pour in 1/2 cup of batter at a time, cook 1 minute on each side or until golden. Add more oil if needed.

• Serve immediately with some stewed pears, almond butter & toasted coconut •

with chai apple sauce & pumpkin tahini

serves 4 1 large ripe banana 1/2 cup ground oats 1/2 cup walnut meal 1 tbsp cacao 1/3 tsp cinnamon pinch of salt

chop 2 apples and put in a saucepan with 3/4 cup of water and a sprinkle of cinnamon with the lid on, stirring occassionaly, for 20-30 minutes. Add more water if needed.

Mix in 1 tbsp chai syrup from page 17

Grind walnut/oats to form a flour.

Mix banana, cacao, cinnamon and salt in a blender until completely smooth.

• Combine the wet and dry ingredients until batter-like.

• Heat a pan on medium heat with 1 tsp coconut oil.

• Pour in batter and cook 1-2 minutes on each side or until golden.

• Top with walnuts, dates and a sprinkle of sweetner if you so choose • •

cinnamon & orange brown rice pudding serves 2

1 cup brown rice 1 cup almond milk (or whichever you like) 4 tbsp coconut sugar 1/3 tbsp cinnamon 1/4 tsp nutmeg 1/4 cup raisins 1/2 cup fresh squeezed orange juice 1/2 tbsp psyllium husks • Cook the rice until almost tender (so there’s still a little bite to it) then add in the rest of the ingredients, except the psyllium.

• Let simmer until the almond milk and OJ has been absorbed, then let cool for 10 minutes.

• Stir in psyllium husks and tranfer into ramekins.

• Bake at 180°c for 30 minutes ot until set, let cool and serve with some extra milk if desired

poha pudding with apricot tahini serves 2

•

1 cup poha (flattened red rice - or you can use brown rice flake for this) 1 cup almond milk (or whichever you like) 4 tbsp coconut sugar 1/3 tbsp cinnamon • In a pan, combine all ingredients and bring to boil, stirring occassionally.

• When the rice flakes have absorbed all the liquid, transfer into ramekins and sprinkle with coconut sugar.

• Bake at 180°c for 20 minutes or until nice and brown on top.

apricot tahini 1/2 cup dried apricots 1 tbsp honey (or whatever sweetner you like) 1 tsp tahini • Soak apricots overnight in hot water - enough to just cover them.

• Then blend with everything else in a blender (or with a blending stick) until smooth.

black rice pudding 1 cup black rice 1 cup coconut cream 4 tbsp coconut sugar 2 bananas

with caramelized banana serves 2

• Cook black rice according to package instructions until tender.

• Add coconut cream and sugar and let simmer for another 20-30 minutes.

• Allow to cool over night (or as long as you can wait) • Upon serving, in a pan, heat up some coconut oil and place in sliced bananas.

• We also enjoyed ours with 2 tbsp of coconut yoghurt.

sweet potato noodle laksa

detox turmeric broth

1-2 tablespoons oil 1 onion- diced 2 tablespoons ginger, finely minced 4-5 garlic cloves- minced 2 tspn turmeric powder (or 3 teaspoons fresh grated) ¼ tspn mustard seed (optional) 1 tspn cumin 1 tspn coriander 2 cups water

• Saute onion in 1-2 tbsp olive oil for two minutes.

• Add ginger and lower heat to medium and saute 5 minutes until it begins to brown, stirring often.

• Add garlic, and all the spices and cook 1 more minute.

• Add water and salt.

• Bring to a simmer and taste to see if it’s the flavorful base you’d like.

curried red lentil

1-2 tablespoons oil 1 onion- diced 2 tablespoons ginger, finely minced 3 garlic cloves 2 teaspoon turmeric powder (or 3 teaspoons fresh grated) 2 tbsp curry powder 1 cup red lentils 2 cups pumpkin puree 2 cups water salt Saute onion in 1-2 tbsp olive oil for two minutes.

Add ginger, garlic, and all the spices and cook 1 more minute, then add the lentils, water and salt.

Bring to a boil until the lentils have broken down, add extra salt if needed.

sweet potato noodle laksa serves 4

2 sweet potatoes 1 head broccoli 1 red capsicum 1 brown onion 1 tbsp coconut oil 1x1 inch fresh ginger 1 stalk lemongrass 2 tbsp curry spice 1 tbsp coconut sugar 2 tbsp tamari 2 cans coconut cream 1 cup water

• Use a spiralizer to create the sweet potato noodles. Chop the broccoli into small florets and the capsicum and onion into thin strips.

• Heat 1 tbsp coconut oil in a large pot on medium heat. • Peel and mince the ginger and lemongrass, add to the pot and cook for 1 minute. Add the sliced onion and cook for 3 more minutes.

• Add in the curry spice, sugar, tamari and coconut cream.

Then add the vegetables and cook for 25 minutes. Stirring frequently and adding water if needed.

1-2 tablespoons oil 1 onion- diced 2 teaspoon turmeric powder (or 3 teaspoons fresh grated) 1 cup chickpeas lentils 2 cups pumpkin puree 2 cups water salt Saute onion in 1-2 tbsp olive oil for two minutes.

Add garlic and spices and cook 1 more minute.

Add pumpkin, water and salt.

Bring to a boil until the pumpkin has broken down, add extra salt if needed and then throw in the chickpeas.

pumpkin chickpea

www.scullerymadetea.org info@scullerymadetea.com

2 cups diced sweet potato 1 cup brown rice flour 1/2 cup coconut sugar 1 tbsp cinnamon 1/3 cup cacao 1/4 cup coconut oil 1 tbsp cardamom 1 tbsp psyllium 1 cup almond milk (or whatever milk you like) • Preheat oven to 170°c • Steam the potatoes until tender and let cool.

• Meanwhie, in a small bowl mix psyllium with 1/3 cup of water and let sit.

• Mix all the dry ingredients in a bowl.

• In a blender, combine cooled sweet potato, almond milk, coconut oil and psyllium mix with salt, spices and sugar.

• Combine wet and dry ingredients for form the batter.

• Add more flour/milk if needed (imagine cake batter and you’re there) • In a baking dish, grease with coconut oil and pour in mixture.

• Bake until a skewer comes out mostly clean, leave to cool completely and then serve

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Find her at Integrated Health Therapies on Edward Street, Norwood. phone: 08 8332 2271 or email: tori@seedon.com.au

pumpkin cinnamon tahini

1 cup steamed pumpkin 3 tbsp tahini 1 tsp cinnamon 2 tbsp honey (or your choice of sweetner) sprinkle of salt Whiz it all up in a food processor for a yum dip that goes lovely with raw apple, pear, or you could be awesome and dip these cookies in it.

spiced oatmeal cookies orange chai spice syrup

5-6 tbsp real nice loose leaf chai tea 1 cup coconut sugar 1/4 cup orange juice 1 tbsp cardamom pods • Brew the tea for 3-5 minutes in a pan, then strain out the tea leaves.

• Bring to boil to reduce the mixure down but 2/3, then add remaining ingredients.

• Let simmer further until it’s a syrup.

• Use to add to warmed milk, drizzle over pancakes or atop freshly iced cakes.

makes 12 1 cup rolled oats 1 cup oat flour 1 cup buckwheat flour 1 cup coconut sugar 3/4 cup raisins 1/2 cup pepitas 1/2 tsp ground cloves 2 tsp cinnamon 1 tsp ground ginger 1/2 tsp nutmeg 1 tsp baking powder 2 tbsp flax seed meals mixed with 3 tbsp water (flax egg) 1 cup almond milk 3 tbsp melted coconut oil • Mix all the dry ingredients and then add the flax egg, milk and coconut oil.

• Mix thoroughly and then shape into 5 cm round cookies on a greased baking sheet.

• Bake for approx 20-25 minutes.

pumpkin two bean chilli

1 cup quinoa 1 cup pumpkin 1 can organic butter beans 1 cup red kidney beans 3 garlic cloves 1 small brown onion 2 tbsp organic tomato paste 1 tin organic crushed tomatoes

• Sautee onion and garlic in some oil until brown, add quinoa cover with water.

• When the quinoa is cooked, add everything else, bring to the boil and let simmer until the pumpkin is soft.

• Season with salt and serve with chopped corriander and some avocado if you’ve got some!

barley, butterbean & mushroom

1 cup cooked barley 1 cup baby spinach 1 can organic butter beans 1 cup mushroom 3 garlic cloves 1 small brown onion 1/3 cup balsamic vinegar

• Sautee onion and garlic in some oil until brown, then add mushrooms.

• When tender, throw in everything else, and stir until the spinach has wilted.

• Season with salt and serve.

crunchy seeded rocket salad

3 cups rocket 1/4 cup crushed walnuts 4 tbsp pepita 2 tbsp sesame seeds 3 tbsp sunflower seeds 3 tbsp tahini 1/4 cup orange juice 1 tsp cinnamon 2 tbsp honey (or sweetner of choice)

10 button mushrooms 2 potatoes 1/2 red onion 1 clove garlic 2 tbsp coconut oil 1/2 cup walnuts 1 cup spinach

potato & spinach stuffed mushrooms

• Remove the stems from the mushrooms and set aside.

• Boil the potatoes until soft. Meanwhile, chop the onion and garlic finely and fry in a pan with the coconut oil until translucent.

• Finely chop the spinach and walnuts. Mash the potatoes with a fork and stir in the garlic, onion and oil. Then stir through the spinach and walnuts.

• Fill the mushroom caps and bake in the oven for 15-20 minutes. Serve warm.

with Cherie Hausler maker of Scullery Made Tea

Roasted Pumpkin & Hempseed Spelt Pasties makes 4 pasties

FOR THE SPELT PASTRY:

1 1/2 cups organic spelt flour 2 tbsp organic virgin coconut oil enough water to pull dough together Himalayan salt, to taste FOR THE FILLING:

1/2 organic pumpkin (about 4 cups), cut into 2cm cubes, skin on and roasted extra virgin olive oil 2 tbsp organic lemon thyme, chopped 2 tbsp organic fresh sage, chopped 4 tbsp organic hempseeds Himalayan salt and freshly ground black pepper, to taste • Preheat your oven to 180C.

D

ividing her time between freelance food writing and styling in Sydney and the restaurant she co-owns in Bangkok, Cherie Hausler made a ‘tea change’ to include the Barossa Valley when she decided the only way to balance her food-filled life was to add an organic veggie patch and some chooks into the mix.

For more delightful recipes or to order some fine, handmade tea visit: scullerymade.org

• To make the pastry, combine the flour, salt and coconut oil in a food processor and blitz for 30 seconds. Then slowly add a little water until the dough pulls together to form a ball.

• To make the pumpkin filling, simply combine all the ingredients without mashing the pumpkin up too much in the process. If you’d rather not have the skin as part of the plan, remove it prior to mixing, but I love the texture it adds so I’ve left it on in this recipe.

• Remove the dough and cut into 4 even pieces. Roll each piece out into a circle about 20cm in diameter and place a quarter of the pumpkin mixture along the centre line in a small mound, tapering off at each end.

• Using your fingers to wet the edges of the pastry, pull the two sides of the pasty over the top of the filling and press together using your finger and thumb to concertina the join.

Work all the way down to each end of the pasty and finally fold the very last piece of dough at each end over itself to completely seal the pasty.

• Repeat with the remaining dough and mixture to end up with 4 pasties.

• Brush a little almond or soy milk across the tops of the pasties and put into the preheated oven to cook for about 25-30 minutes, or until the pastry just starts to colour and is cooked through on the bottom. This is not the kind of pastry that puffs up, so don’t wait for that as the sign it’s ready!

• When the pasties are cooked, remove from the oven and slide onto a cooling rack to ensure they don’t end up with soggy bottoms. Nothing’s worse.

SUPPORT YOUR EMOTIONAL WELLBEING WITH SCENT

by KYRIE KOHLHAGEN - Counsellor & Wellness Mentor at Kindred Self

Described as the life force or essence of plants, essential oils are aromatic liquids found in shrubs, flowers, leaves, bark, roots and tree resins and have been used for centuries to stimulate the healing and rejuvenation of the body and mind.

Pure essential oils contain therapeutic properties that can deeply relax or stimulate the nervous system. The busyness of life and being pulled in multiple directions can certainly have us experiencing a full range of emotions on a daily basis, ultimately impacting the way we see the world and interact with one another. When you find yourself in moments of feeling stressed or anxious, pure essential oils can tend the connection to your place of inspiration, balance and calm.

MAY I BE INSPIRED An uplifting blend formulated to inspire and invigorate your mind, body and heart.

Helpful to stimulate your energy and creativity.

-Lemongrass - Lime - Eucalyptus Peppermint Gum - Lemon Myrtle

MAY I BE BALANCED Designed to restore equilibrium to your whole being.

Beneficial for use in moments of stress and high pressure.

- Sweet Orange - Lemon - Geranium - White Grapefruit - Jasmine Absolute

HOW TO USE ESSENTIAL OILS AROMATICALLY - Diffuser / oil burner - Atomiser / room spray - A relaxing bath - Soothing foot soak - On the run : Put 1-3 drops of oil on a tissue or cotton ball. Keep this close and draw in the scent throughout your day to help allay any inner tension or stress.

HANDLE WITH LOVE AND CARE Pure essential oils are highly concentrated, only sparing use is required to enjoy their full healing properties. For topical use we recommend dilution with a vegetable or nut oil first to prevent possible skin irritation.

It is not advised to ingest oils or use during pregnancy unless under the care of a qualified Aromatherapist.

MAY I BE NURTURED A restorative blend composed to relax, nurture and hug your entire heart space. Designed to cultivate a sense of ease, compassion and peace.

- Cedarwood - Mandarin - Lavender - Lavandin - Lemon - Bergamot - Chamomile

CHOOSE THE BEST QUALITY OILS Many oil products on the market are mixed with alcohol, preservatives or synthetics which ultimately affects their therapeutic value, so do check the label before you buy.

NEED EXTRA SUPPORT

Essential oils offer a wonderful natural alternative for supporting your emotional wellbeing, however, we always recommend seeking professional assistance if you’re experiencing diffcult emotions.

To contact Kyrie check out www.kindredself.com.au

1/2 CUP PESTO (see potato pizza)

1/4 cup olives cherry tomatoes rocket 1 CUP PUMPKIN PUREE 1/4 CUP CHICKPEAS (quick fried with paprika & cumin)

1 BUNCH BROCOLLINI 1/4 CUP WALNUTS LEMON

par s

esto yp e l

1 bunch parsley 2 garlic cloves 1/4 cup lemon juice 1/4 cup olive oil salt whiz well

avocado portobello mushroom red onion parsley lime juice paprika

the crust

2 cups steamed sweet potato 1 cup steamed pumpkin 1-1.5 cups chickpea flour 1 tbsp sumac 1/2 tbsp cumin 3 tbsp psyllium salt

1/4 cup pesto 1 white potato 1 sprig rosemary lemon juice walnuts

Puree sweet potato and pumpkin until smooth.

Mix in 1/2 the psyllum mix and most of the flour, adding extra as you go until you reach a sticky dough.

Let sit for 2-3 hours.

Sprinkle flour over benchtop and form into 8-ball sized balls.

Flour rolling pin and flatten out.

Put on an oiled baking try, drizzle the top with oil and back at 170°c for 10 mins.

Flip over and bake for another 10 until golden.

sauerkraut chickpea & sweet pot with a quick beet relish

2 cups chickpeas 1 tbsp psyllium 1 cup steamed sweet potato 1 small red onion - diced 3 tbsp sauerkraut 1 tbsp psyllium 1 tbsp mustard powder 1/2 cup almond meal

QUICK BEET RELISH

makes 4 burgers 2 beetroots - steamed 1 tbsp sauerkraut 1/4 red onion - sauteed 3 tbsp red wine vinegar 2 tbsp coconut nectar Pulse in a food processor until combined but enough to maintain some chunks to your beets

• Mix psyllium with 1/3 cup of water and let sit, • Breakdown chickpeas in a food processor.

• Mix everything in a bowl, combining well.

• Form into patties and roll in almond meal.

• Heat up 1/3 coconut oil in a frying pan and let them sizzle until golden brown.

• Serve with a fresh salad of rocket, red cabbage, more sauerkraut.

2 cups red lentis - cooked 1 cup steamed sweet potato 1 small red onion - diced 1 tbsp cumin 1 tbsp psyllium 1 tbsp ground corriander 3 tbsp black sesame seeds 3 tbsp sunflower seeds 3 tbsp pepitas • Pre-heat oven to 180°c • Blitx seeds in a food processor until crumb-like.

• Mix psyllium with 1/3 cup of water and let sit.

cous cous kidney bean & pumpkin with more pumpkin & avocado

red lentil mediterrainen stack with lemon hummus

EASY PEASY HUMMUS

• Mix everything in a bowl, combining well.

• Form into patties and roll in seed mix.

• Bake for 30 minutes, flipping once.

• Serve with some fresh greens and roasted veggies.

1 can of chickpeas 1 tbsp tahini 1/4 lemon juice 1/4 tsp cumin salt Blend in a food processor until combined.

1 cup cous cous 1 cup steamed pumpkin 1 cup kidney beans 1 small red onion - diced 1 tbsp cumin 1 tbsp psyllium 1 grated carrot 3 tbsp black sesame seeds • Pre-heat oven to 180°c • Mix psyllium with 1/3 cup of water and let sit.

• Mix everything in a bowl, combining well.

• Form into patties and roll in seeds.

• Bake for 30 minutes, flipping once.

• Serve with some fresh veggies, smashed pumpkin and avocado.

“Let food be thy medicine and medicine be thy food” - Hippocrates

acupuncturist | TCM practitioner

The world is changing so quickly, it’s hard to keep. It’s not sur-

only have one body to live in. TCM believes food is to be enjoyed

prising our bodies can’t always keep up either and are breaking

in balance and moderation, eating thoughtfully and mindfully.

down. Every month there is a new diet, detox or food demonisa-

Diet therapy, or food therapy in TCM is the practice of healing

tion pushed in our faces making it hard to know what information

using natural foods instead of medications as a first line of treat-

to ignore and what to believe. The good news and the bad news

ment as well as preventative care. Chinese food therapy dates

is that there no one perfect diet for you. We are all different and

back almost 3000 years ago to around 500 BCE. It classifies foods

made so uniquely down to our very last cell, so it makes sense

according to their energetic effects on the body and the internal

that there is no one way of eating suited for us all.

organs, rather than according to their components, nutrition or chemical makeup. TCM also classes food using the five tempera-

In traditional Chinese Medicine (TCM), it is said that for our health

tures (cold, cool, neutral, warm and hot), the five tastes or flavours

to be abundant, we must live harmoniously with the world around

(bitter, pungent, salty, sour and sweet) and by their nature and

us and treat our bodies with respect, love and care. After all, we

characteristics.

Food can be either more yin or more yang in nature. Yin foods are believed to be more cooling and eliminating, decreasing the body’s heat and lowering the metabolism, whereas yang foods are more warming and nourishing, increasing the body’s heat and conversely raising the metabolism. Yang foods generally tend to be denser in energy, or high GI such as energy from fat, while Yin foods tend to be lighter and have a higher water content. Raw foods are coldest or most yin, followed by steamed, then boiled, stewed, stir-fried, baked, deep fried and lastly roasted, which are most warming or yang and great for the coldest times of the year.

The ideal diet according to TCM food theory is to include both yin and yang foods to keep the body balanced and healthy.

When we talk about the individual properties of foods, some foods are useful for building Qi (vital energy) while others have blood, yang or yin building proprieties. Some clear dampness, phlegm and fluid due to their nature or flavour, for example bitter foods clear heat, descend Qi and drain dampness whereas sour foods generate fluids. This where western and eastern ideas differ greatly. One piece of food or meal has the same nutritional value for everyone in western terms but in TCM, individual foods or meals nutritional value differs depending on who is eating it and what their body type or constitution is. We truly are what we eat but we must listen to our body, understand what it needs and doesn’t need and want works for us. They say the food you eat can be either the safest and most powerful form of medicine or the slowest form of poison so make mindful choices when eating and your mind and body will be eternally grateful.

Dr. Carla Brion Dr Carla Brion studied Traditional Chinese Medicine (TCM) and Human Biology at RMIT University and completed a clinical internship in China.

Combing acupuncture, traditional Chinese herbal medicine, lifestyle and dietary advice, Carla treats a range of disorders including: Womens health • Hormone balancing • Irregular + Painful periods • PMT / PMS • PCOS + Endometriosis • Natural fertility • Pregnancy + Labour support • IVF support • Menopause

Through treatment and education, Carla empowers others to prioritise their health and happiness so they can live as stress free and as pain free as possible.

Digestion • IBS • Bloating + Pain • Constipation + Diarrhoea Psycho-emotional: • Depression • Stress • Anxiety • Insomnia • Fatigue

225 Grote Street Adelaide 8221 6600

Diet Therapy Tips Eat according to your constitution If you’re a hot and heaty person, eat more cooling foods. If you’re cold blooded, eat warm and nourishing foods.

Eat with the seasons..

Live in harmony with your environment, e.g. in summer consume more yin foods and in winter, more yang foods.

Listen in…

Sometime we feel we must eat something because we crave it but tune in to your body and give it what it really needs and not what it necessarily wants.

Read the labels…

If you can’t understand the ingredients in packaged and processed food, your body wont be able to either, so best to steer clear of it.

Eat a rainbow…

A whole-foods diet approach is simple and effective, including a wide variety of different coloured vegetables, fruits, nuts, seeds, legumes and grains Go organic (where possible) & eat local It’s often more expensive but some organic foods are better than none to lessen the toxin intake in your diet as much as possible. filter it…

Always drink clean, filtered water to avoid all the nasties in tap water.

Drink it at room temperate or even warmed, as cold water is too yin and weakens digestion.

SA Integrated Therapies Carla shares an Integrated approach with SA Intergrated Therapies. SA Integrated Therapies team of highly qualified therapists are here to work together to achieve results for their clients.

What we do: • Physio • Remedial • Podiatry • Myotherapy • Acupuncture • Chinese medicine • Dry needling • Nutrition • Bowen therapy • Musculoskeletal

What we specialising in...

• Back & sciatic pain • Neck + headache pain • Womens’ health • Tennis + golfers elbow • Disc buldge • Numbness + pins + needles • Fertility, pre post-natal • Postural re-alignment • Sporting injuries • Chronic illness scheme

saintegratedtherapies.com.au admin@saintegratedtherapies.com.au

adding a few of these conscious practices to your daily routine can help you feel like the very best version of you!

This is a wonderful way to nurture yourself. Taking a few minutes a day for this practice means turning off your inner critic and turning on your ability to relax into the part of you that is pure being, beauty, and bliss.

Use faster, firmer strokes to wake up a tired body or slower, gentler ones to ease an anxious mind.

This is an invigorating practice that sheds dead skin cells leaving you with soft, glowing skin. Dry brushing also stimulates the lymphatic system which helps rid the body of toxins.

Start at your feet and brush towards your heart, working your way up and over your entire body. Continue for 5 minutes or ore while you tell yourself how fantastic you are.

Follow with a warm shower to wash away the dead skin cells.

A cup of lemon or ginger tea in the morning (or any time of day) warms your entire body like a big hug. It gets digestion flowing and rehydrates you after sleep. Take in small sips and feel excitement for the new day ahead of you and all of it’s infinite possibilities.

Oil pulling works by literally sucking the toxins out from the inside of your mouth.

This practice can boost your immune system, cure bad breath, whiten teeth and strengthen your gums.

Swish one tablespoon of coconut oil around your mouth for up to 20 minutes.

Be careful not to swallow the oil as you don’t want to reabsorb those icky toxins!

Spit it out and think of how great it is to be purging what no longer serves you.

During the night, your body is busy removing toxins, some of which are then deposited on the surface of your tongue. Using a tongue scraper (a simple metal spoon can do the trick) to remove this layer is an easy way to detox. If we don’t remove the toxins from our tongue, they end up getting reabsorbed.

Scrape your tongue 5-10 times upon rising in the AM. Why not think of 5-10 things your grateful for while you’re at it!

vegan, vego & gluten free × cold pressed juices × raw desserts × organic locally made tea

47 JETTY ROAD, BRIGHTON

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OPEN 7 DAYS

open courtyard × all day breakfast × take-away available

OR JUST A PRETTY DARN TASTY DISH WITH A BUNCH OF GREENS IN IT!

1 packet of quinoa & rice spaghetti 1 floret of brocolli - chopped 6 leaves of dinosaur kale 3 garlic cloves 3 tbsp olive oil 1 avocado 1 lemon a few leaves of basic • Cook the spaghetti according to package instructions and let cool • Thinly slice the kale and massage with salt and oil.

• Sautee garlic and mushroom in oil, and when tender, add the kale.

• Throw in brocolli and the spagetti, and squeeze over 1/2 the lemon.

• Let sit with the lid on, while mixing avocado, the rest of the lemon’s juice and some basic leaves and salt in a blender (or with a stick) • Combine, season and top with some more basil.

SERVES 4 1 inch ginger 1/2 tbsp turmeric 1/2 tbsp ground fennel 1 pinch cumin seeds 1 pinch mustard seeds 1 carrot - grated 1 zuchinni - grated 1/2 cup brown basmatti rice 1/2 cup mung beans 1 tbsp coconut oil 1/4 cup raisins bunch of corriander lemon juice • For best results, soak mung beans overnight • Heat coconut oil in a pan, then add ginger and the rest of the spices until aromatic.

• Add rice and mungbeans and stir, then cover with water and let cook.

• When the rice is almost tender, add in veggies until they’re cooked through.

• Add raisins and another 1/2 tbsp of coconut oil and let sit with the lid on for 5 minutes.

• Serve with a squeeze of lemon and fresh chopped corriander.

SERVES 4

BESAN CREPES

Coconut raita:

MASALA VEGETABLE CURRY

1 cup besan flour 1.5 cups water 1 tsp salt 1 tsp cumin

7 potatoes 2 carrots 2 heads broccoli 1 tbsp minced ginger 3 tbsp coconut oil 3 tbsp mixed curry spice 2 tsp cumin seeds

1/2 cup coconut yogurt 1 cucumber fresh coriander 1/2 tsp cumin 1/2 tsp salt 1 date

Pulse everything in a food processor until your desired consistency

• Blend together to create a smooth mixture.

• Heat a pan on medium heat with coconut oil.

• Pour into pan 1/2 cup batter at a time. Cook for 1 minute, then flip and cook 1 more minute.

These cook very quickly so keep an eye on them!

• Dice the potatoes and steam on the stove until tender.

• Meanwhile, heat the coconut oil in a large pot. Add the ginger, cumin seeds and curry spice and cook until fragrant and the seeds are popping.

• Add in the diced carrot and broccoli florets. Stir fry the veggies until tender. Adding a few tbsp of water if needed.

• Add in the cooked potato and stir everything together.

1 can chickpeas 1/2 cup almond butter 1/2 cup coconut sugar 1/4 cup maple syrup 1 tsp vanilla 1 cup almond flour 1/2 cup oat flour 1 tsp baking powder 1/2 tsp salt 3 tbsp coconut oil 3/4 cup dairy free chocolate chips • Using a food processor, mix the chickpeas, almond butter, sugar, maple, vanilla and coconut oil until smooth.

• Transfer to a bowl and stir through the almond and oat flours, baking soda and salt.

• Stir through half of the chocolate chips and place the batter into a greased round cake tin. Sprinkle on the rest of the chocolate chips and gently press them into the batter.

• Bake for about 30 minutes until the edges are golden brown and the center is still slightly doughy.

• Top with your favourite dairy free ice-cream. We used salted caramel!

coconut whip 2 cans full fat coconut cream 2 tbsp maple syrup 1 tsp vanilla Chill the coconut cream cans in the fridge overnight. The next day, flip the cans inside down and pour out the liquid coconut water. The thick white cream will be left in the can. Scoop this into a bowl and mix with electric beaters until stiff peaks form.

Add in vanilla for flavour.

crust: 1/2 cup almonds 1 cup rolled oats 3 tbsp coconut flakes 2 tbsp maple syrup 1/4 cup coconut oil pinch of salt

• Mix almonds, oats, coconut and salt in food processor until flour like consistency.

• Add the syrup and oil and mix until a dough forms. Add in a tbsp of water at a time if needed.

• Roll out the dough on a floured surface and press into a greased pie dish.

• Bake for 10-15 minutes until golden.

pudding: 2/3 cup coconut sugar 1/3 cup maple syrup 3 tbsp arrowroot 1 can coconut cream 1/2 tsp salt 1 tsp vanilla

• Cook everything on the stove until thick and bubbling.

• Stir constantly.

• Place mixture in the cooled crust and chill for 2-3 hours.

peanut butter blondies with peanut butter drizzle - of course -

makes 12 1 cup coconut sugar 1 cup peanut butter 1 tsp vanilla 1 1/4 cup oat flour 1/4 cup rolled oats 1 tsp baking powder 1/2 tsp sea salt 1/4 cup almond milk 3 tbsp coconut oil

drizzle: 3 tbsp peanut butter 2 tbsp coconut oil 1 tbsp maple syrup pinch of sea salt

• Mix wet ingredients.

• Mix dry ingredients.

• Then mix wet into dry.

• Bake in a greased 25x25cm baking dish for about 20 minutes at 170°c

• Melt oil and mix everything.

• Drizzle on top of cooled blondies.

PEANUT BUTTER SALTED CARAMEL PUFF BARS MAKES 12

peanut layer: 1 cup peanut butter 1/2 cup maple syrup 1/2 cup coconut sugar 1 tsp sea salt 3 tbsp coconut oil 1 tsp vanilla 1/2 cup peanuts 3 cups brown rice puffs

caramel layer: 10 medjool dates 1/2 cup hot water • Blitz in a blender to create a caramel sauce, spread onto the peanut mixture.

• In a saucepan on low heat, mix peanut butter, maple, sugar, salt, vanilla and coconut oil. Stir until well combined.

• Turn off the heat and stir in the peanuts and rice puffs.

• Place mixture into a 25x25cm baking dish lined with baking paper.

choc topping: 3/4 cup raw cacao 1/2 cup coconut oil 5 tbsp maple syrup • Melt the coconut oil and stir everything together. Pour onto the caramel layer and set in the freezer for 20 minutes. Slice and enjoy!

treats

Carob treats 1/2 cup melted coconut oil 3/4 cup carob powder (no added sugar or salt) Stir together until the consistency of melted chocolate.

Pour into silicon molds and chill until hardened. Keep refrigerated.

Rice Puffs Same as above but stir through one cup rice puffs.

Press into a pan lined with cling wrap or baking paper.

Let chill until hardened and chop into cubes.

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Keep an eye out as they promote wellness in our community Everything Vegan Freedom Hills Sanctuary Dr Carla Brion The Market Shed on Holland House of Health Scullery Made Tea Kindred Self The Edge Deli Nettle Raw Cafe

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