e u s s i i n i m e More th deliciousness
ISSUE 5
& Food Label Myths
Grateful so
me a t F R Mo EE n new
ue !
day s!
fro Mc m th Ca rtn e eys !
s s i in this
Thanksgiving never tasted so good
TEN
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r o t a ic d n i d our xplaine e s n o ic
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E N LI GY KA ER L N A E
SUPER FO
OD
VEG AN
Raw: food combined under 50 degrees celsius.
Pinch & Swell Y DAIR
FREE
E N LI GY KA ER AL EN
SUPER FO
Dairy free: does not contain or contains very little food produced from the milk of mammals. Paleo: diet built from modern foods that (to the best of our ability) emulate the foods available to our pre-agricultural ancestors
O LE PA
touch it and it will take you to the relevant page or an external link.
FREE
Vegan: does not contain or contains minimal amount of animal products (including meat, eggs and dairy).
RAW
"Go" button
Y DAIR
Nut & seed free: does not contain or contains very little nuts or seeds.
REE
F NUT
to zoom - in and out.
Gluten free: does not contain or contains minimal amount of gluten (found in wheat, barley, rye, triticale & many packaged foods).
RAW
O LE PA
Double tap
On all recipe pages the indicator ribbon will be in this position. This is your guide to determining The Goodness within each recipe at a glance.
FREE
VEG AN
how to use this app
NUT
E
FRE
OD
Alkaline Energy: These foods help balance your body's pH from our sometimes-acidic lifestyles (junk food & stress), re-energising your cells helping you feel great. Superfood: are nutrient-rich foods that fuel you rather than fill you.
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N
can be allergy-friendly with suggestions
E T O
Please DO NOT rely solely on the labels used throughout this magazine, especially if you have allergies. We will label as accurately as we can, however, please read all packaging on products for a more accurate representation of recipes. The core ingredients for the recipes have been used to reflect the unique recipe indictors and serving suggestions have not been used for these indicators
MAG 2
Letter from the Editor
W
blessing.
hat an incredible To . b e . h e r e . To be in a world where everything is at our fingertips. The very fact that you have access to The Goodness Mag, cozy on a couch or cafe, reading this letter, means you’re a very lucky individual.
m a e T The G Bamik Hambaz
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the small print:
Given that this month (and October), many people around the world celebrate ‘Thanksgiving’, we wanted to take this opportunity to share a selection of gratitude stories from some beautiful mamas around the world. Inspiring us to take a moment of appreciation every day, no matter our circumstances. Despite screaming children, late appointments, unexpected traffic, family woes, uncharacteristic behavior from friends, there is always something we can be grateful for...
our eyes for seeing beauty, color and a child’s smile, our hearts for feeling love, the sun for warming us unconditionally, the language we can communicate with, our lungs for delivering oxygen to our blood and our taste buds able to sense a myriad of delicious flavors. The list of gifts to be grateful for is endless. It is a human right and need to always be striving for more, feeling a sense of personal growth and contribution, however, bringing a touch of gratitude for all that we have, you can be guaranteed to only attract more of that goodness into your life every day.
Why do we say, ‘it doesn’t get better than this’? I’d love to hear how your days begin to flow more smoothly, with goodness around each and every corner. Try this... ‘how does it get better than this?’ Squeeze this phrase into one morsel of each day.
© Copyright 8ubble Pty Ltd, 2014 • All rights reserved. All material in The Goodness Magazine is wholly copyright and reproduction without the written consent of the publisher is strictly forbidden. The Goodness Magazine is published by 8ubble Pty Ltd, PO Box 1925, Sunshine Plaza, Qld, Australia, 4558. Views expressed by authors and contributors are not necessarily those of the publisher. By subscribing or reading this magazine, you agree to our Terms of Use. Please refer to our Terms of Use and Privacy Policy for more information.
MAG 3
Available on any device
MAG 4
a preview...
of what's inside November's full issue!
CoNt e EVERY ISSUE
GOODNESS
EATS GOODNESS
In season
fe i L r u o y e g Chan one
at a time
GOODNESS
5 5's
l fu e t a r 5 G 36 ct ing proje
ang A life ch
n t
s
Chia Power Porridge & Bircher Muesli SautĂŠed Fennel Pumpkin & Chickpea Salad Beetroot, Red Onion and Chichory Salad Butternut Squash & Cauliflower Stew Aubergine Casserole
23
Celery Zinger Juice Detox Juice Seed Crackers Nut-free Dukkah Tofu Spread Stuffed Tomatoes
35
Amaranth-Banada Porridge Cucumber Cups Home-made Tortillas Guacamole Cones Candied Pecans
43
White Hot Chocolate Vanilla Cupcakes Strawberry Crisp Butter Cookies Chip Cookie Bars Sweet Potato Casserole
Demystifying
Grateful
n o i s s a p m o C
one s t e p at
31 FOOD
Cuddles
n
giv a t T h an k s
ing
56
51
a time
INTERVIEW Angela Simson from The Gratitude Project
MAG 5
e u s s i l e ful
th n i e l b la
ai v a s s odne
o g s i h t All
is:
th e e s u less yo
un
chia porridge
spiced
roast pumpkin & chickpea SALAD
bircher
MUESLI
GOODNESS
EATS fennel
sautĂŠed with peppers
aubergine casserole with pomegranate
squash & cauli stew
BEETROOT CHICHORY SALAD MAG
6
TEN
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GOODNESS
VEG AN
EATS
E
FRE
RAW
Y DAIR
FREE
O LE PA
Good for heart, bones, energy, cell growth and repair chia seeds are one of the most versatile ingredients to add to soups, smoothies, puddings, cereals and more!
SUPER FO
OD
Breakfast Option 1
CHIA POWER PORRIDGE Recipe courtesy of Kunara Organic Marketplace, photo by Alain Bouvier | Serves 4 MAG 7
GOODNESS
EATS
bountiful BREAKFASTS!
Breakfast Option 2
Breakfast Option 1
CHIA POWER PORRIDGE
BIRCHER MUESLI
Recipe courtesy of Kunara Organic Marketplace, photo by Alain Bouvier | Serve 4
Recipe courtesy of Kunara Organic Marketplace, photo by Alain Bouvier | Serves 2
2 cups/ 500ml fresh cashew
6-8 fresh strawberries
1¼ cup/ 300g coconut yoghurt
milk (or milk of choice)
pinch of nutmeg
⅛ cup/ 15g raw almonds, chopped
5 tablespoons/ 70g chia seeds
pinch of cinnamon
⅛ cup/ 15g dried cranberries
1¹⁄³ cups/ 320ml water
maple syrup (optional)
1 tablespoon/ 15g sunflower seeds
1-2 banana
1 tablespoon /15g maple syrup or honey
1 Combine the chia seeds and water in a small bowl and leave for 20 minutes to gel.
2 tablespoons/ 12g rolled rice flakes
2 Add the cashew milk to the chia gel and stir well.
4.5 tablespoons/ 25g rolled quinoa flakes
3 Divide the mixture into bowls and top with sliced banana, strawberries, nutmeg and cinnamon.
1 teaspoon orange zest
4 For extra sweetness, add a swirl of maple syrup.
¹⁄³ cup/ 75ml fresh orange juice 2 tablespoons/ 15g chia seeds pinch of salt
For a decadent dessert,
add 1 tablespoons raw cacao and 1 tablespoon pure maple syrup to the recipe, mix well and allow to sit in the fridge for a few hours. The chia will create a delicious pudding with the consistency of a chocolate mousse.
Magical Chia 1 ounce of chia has:
• 5 grams of omega 3 fatty acids & 11 grams of fiber • 30% of the daily recommended intake of fiber • 18% of the daily recommended intake of calcium • 30% of the daily recommended intake of manganese • 27% of the daily recommended intake of phosphorus • 10% of the daily recommended intake of protein
runnyeverything side to start with, but willmix thicken towill justseem the right consis1 Place in a bowl and well. It a little on the tency once the chia seeds, rice and quinoa flakes start to swell and absorb the moisture.
It is much better to soak the nuts and seeds overnight in order to ‘activate’ them.
Why soak your nuts Basically, there is a protective layer on most nuts called enzyme inhibitors which is not easily digested by humans. By soaking your nuts (commonly almonds, cashews and walnuts), the water breaks down the phytic acid and neutralizes the enzymes allowing for proper digestion.
MAG 8
LET'S
nurture guide
hap l u s o , py s share healthy wholesome food connect
with our awareness of this
beautiful planet
All this
in e l b a l s avai
s e n d o o
g
e u s s i l e ful
th
unless
:
this e e s you
ginger BEET detox smoothie
herb, spinach & goat cheese
stuffed tomatoes
nut-free DUKKAH
cannellini bean & tofu spread
GOODNESS
celery
zinger juice
almond & seed
crackers
MAG 10
GOODNESS
Powerful
cleansing INGREDIENTS.
I have a new appreciation for beets after I grew them in our garden this year. Not only are they super easy to grow, they also bring amazing flavor to the table along with tons of health benefits. Their versatility shouldn’t be underestimated, either! Roasting is one of the most popular ways to prepare them, but have you ever tried them in a smoothie? Delicious flavor set aside, beet smoothies can give your body a boost in eliminating toxins. My nutrient-dense Ginger Beet Detox Smoothie has 6 powerful cleansing ingredients. It’s a smoothie that I enjoy regularly, to help strengthen my body and protect it from everyday environmental toxins.
MAG 11
TEN
GOODNESS
GLU
What it’s good for…
NUT
FREE
VEG AN
Beets
E
FRE
RAW
have been shown to protect the liver from toxins. Betalain is a compound in beets that has been known to help reduce the effects of gamma radiation.
Y DAIR
FREE
O LE PA
Leafy greens such as
E N LI GY KA ER L N A E
spinach contain chlorophyll, which boosts the digestive tract to eliminate toxins. The fiber contained in the greens helps cleanse the colon.
SUPER FO
OD
Ginger
helps to boost the metabolism, which in turn helps the body flush out toxins.
Strawberries have certain
antioxidants which help fight carcinogens and also have anti-aging properties.
Apples
contain pectin which is a type of fiber that can aid the body in removing food preservatives and metals.
Bananas aid in digestion and help balance friendly bacteria in the gut.
DETOX JUICE By Cortney Munro from Daily Pea | Serves 1 ½ cup organic beet juice 1 teaspoon organic ginger root, minced 1 cup organic baby spinach 1 cup organic strawberries 1 organic apple, cored and cut into pieces ½ of an organic banana 6 ice cubes
1 Add all ingredients to a food processor or blender and process until consistency is smooth. 2 Pour into a chilled glass and enjoy!.
If a juicer isn’t available beet juice can be found at your local health food store.
The perfect antidote to Thanksgiving over indulgence! MAG 12
feature
LIFESTYLE
Demystifying FOOD
Food labels should make shopping easier, but often have the opposite effect. The Animal Welfare Institute released a report on the labeling terms “humane” and “sustainable,” as they are applied to meat, eggs and dairy products.
80% of the approved claims were backed by no supporting evidence.
The group has sifted through three years worth of industry applications to the USDA to use the terms in packaging, and found that a shocking 80% of the approved claims were backed by no supporting evidence. The group is now petitioning the USDA to require third-party certification for these claims. In June, Consumer Reports and TakePart.com also launched a petition to both the FDA and USDA to ban the “natural” label, stating that seeing it on packages “leads consumers to believe the food they buy does not contain such things as artificial ingredients, GMOs, pesticides, and hormones,” when in fact the term is undefined, unregulated and virtually meaningless.
hat labels w n o n w o D L LowFor the FUL avoid, o t s e n o h ic and wh to look for azine. g a M s s e n d o The Go subscribe to
MAG 13
Today is your day, to start fresh...
EAT WELL, daily, Hydrate often, Slee p lots your body.
Love
MAG 14
in e l b a l s avai
s e n d o is go
e u s s i l e ful
th
is:
th e e s u less yo
All th
un
amaranth
banana
porridge
guacamole
CUCUMBER
cups
cones
GOODNESS
5 5's 5 recipes, 5 ingredients, great for under 5's!
homemade
tortillas
candied
pecans
MAG 15
TEN
5 5's
5 recipes with 5 ingredients, great for under 5's.
E
FRE
VEG AN
GOODNESS
GLU
Y DAIR
FREE
O LE PA
a ns
!
E N LI GY KA ER L A EN
I love making candied nuts during the holiday season. There’s something very festive about them and they are satisfyingly sweet and filling at the same time. Lately I’ve been on a candied pecans kick. They’re super easy to make and my husband loves them. You could jazz up this recipe with some spices like cinnamon and cayenne (I think both together would be delicious), however I’ve been enjoying the simplicity of merely sweetening the nuts lately.
c e P
CANDIED PECANS
By Elana Amsterdam from Elana's Pantry | Makes 2 cups 2 cups pecans 1 tablespoon olive oil 2 tablespoons yacon syrup (G-Team suggests maple syrup or honey if you don’t have yacon) ½ tsp celtic sea salt
1 Toss all ingredients together in a large bowl. 2 Place in a 9 x 13 inch baking dish. 3 Bake at 350°F/175°C for 15 minutes. 4 Cool and serve.
These nuts make one delicious gluten free snack so enjoy it here for the taking! MAG 16
th n i e l b la
e u s s i l e ful
ai v a s s odne
o g s i h t All
strawberry CRISP
is:
th e e s u less yo
un
white hot chocolate
GOODNESS
mini vanilla cups
treats sweet
potato
casserole
butter
cookies
MAG
chewy coconut chocolate-chip cookie bars 17
TEN
E
FRE
VEG AN
GLU
RAW
E
Y FRE DAIR
Another one for our
Southern Hemisphere readers! Enjoy!
It’s not always a cinch to create simple recipes. I find that using less ingredients requires far more work during the creative process. It’s also challenging to produce dessert recipes with no added sweetener. I’ve cut way back on the sweet stuff lately. Sugar in any processed form, natural or not, can be a crutch when it comes to flavor. Once you get used to it though, eliminating maple syrup, honey, coconut sugar, or other added sweeteners can become advantageous. The taste of many ingredients that often fade into the background, have a chance to shine. And, when you give up added sweeteners for a month or more, fruit tastes like candy.
This treat is an easy, gluten-free dessert that is made with only five ingredients – strawberries, almond flour, salt, butter, and slivered almonds. If you’re dairy-free, you can replace the butter with palm shortening - it was just as delicious! When I was developing this recipe I made it close to a dozen times. My boys were faithful taste testers, sampling every batch. Often, they smothered these cute little strawberry crisps with whipped cream while still warm. If you can’t consume dairy you can top with Coconut Whipped Cream.
STRAWBERRY CRISP By Elana Amsterdam from Elana’s Pantry | Makes 5 1 lb/500g strawberries, sliced in quarters ½ cup blanched almond flour ¼ teaspoon celtic sea salt 1 tablespoon butter or palm shortening ½ cup blanched slivered almonds
1 Pile sliced strawberries in 5 half-cup ramekins until overflowing, and place on a baking sheet. 2 Bake strawberries at 350ºF/175ºC for 30 minutes. 3 Meanwhile, make topping in food processor. 4 Pulse almond flour, salt and butter until peasized pieces of dough form. 5 Briefly pulse in slivered almonds. Leaving them somewhat coarse adds a wonderful crunch to the crisp. 6 Remove ramekins from oven. 7 Spoon topping over baked strawberries. 8 Bake 20-30 minutes at 350ºF/175ºC, until topping is golden-brown. 9 Remove from oven and serve.
MAG 18
feature
M Y STO RY
Grateful one s t e p at
a time
INTERVIEW Angela Simson from The Gratitude Project
A
nge Simson has always been a positive person. She also thought she was a healthy person. Even so, she suffered from debilitating migraines and after numerous treatments, specialists and medication she had an epiphany - you really are what you eat. Her new awareness started to kick in after her wedding when she realised she wanted to prepare herself for motherhood - after all, her cells would become her baby’s cells. She slowly started to change her diet, listen to her body and heal herself with good food and gratitude. The Gratitude Project was a way of sharing her story - her food, her graciousness, her heart - and to help others realize theirs.
Q: Tell us how life was for you several years ago and how it compares to now.
I was so young in my body and mind, I was really just getting by in life. I thought eating healthy meant salad, juice and nothing more and it wasn't appealing so I never gave it a second thought. I accepted feeling tired, unmotivated and in some form of pain at all times. I don't respond to extremes and my journey has been at my pace and just as I need it. I've figured out how to eat for nourishment and enjoy it immensely!
urage o c n e o t s y a autiful w ibe to r For some be c s b u s , n e r d your chil h it w s s e n l u f grate agazine. M s s e n d o o G e of The the full issu MAG 19
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