e u s s i i n i m e th
Vegan
ISSUE 6
BONU
feasting season
S
recipe s feature s
FEATURING Laurentine from Foodmatters & PALEO Chef Pete Evans
Homemade gift ideas & traveling with kids
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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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MAG 2
LET'S
nurture guide
hap l u s o , py s share healthy wholesome food connect
with our awareness of this
beautiful planet
Letter from the Editor he holiday season is here! T And in Australia, we really feel the holidays as we have time off (well most of us) together with warm sunny days, beaching ourselves, copious amounts of delicious food, cocktails and mocktails abound! I also absolutely LOVE the Northern hemisphere winters loaded with warming foods, cuddles and...in some places, snow crunching beneath your snuggly boots as your reward for the cold weather.
m a e T The G Bamik Hambaz
GOODNESS GURU bamik@thegoodnessmag.com
Nathan Baker
SYSTEMS SUPERMAN
Hemisphere’s aside, there will likely be some travel involved, yes? We’ve got an awesome, indepth Traveling With Kids Guide with exactly what you need to take, prepare & keep in mind for your joyous journey with the little ones!
So prepare yourself ladies (& gents), this month is & SO incredibly delicious.
share@thegoodnessmag.com
Danni Landa
WORD WEAVER share@thegoodnessmag.com
Richelle Chapman
I’ve made several of the recipes already (watch for the Instagram posts!) and we’re delighted to have Pete Evans, paleo chef, together with some wonderfully popular vegan chefs and an inspiring and gorgeous interview with Laurentine ten Bosch from Foodmatters on pregnancy, mothering & post natal realities.
DESIGN DIVA richelle@conceptiondesign.ca
ADVERTISING All enquiries, please contact: bamik@thegoodnessmag.com
If you have any questions, suggestions or would like to be promoted within The Goodness Magazine, please let us know at share@TheGoodnessMag.com
the small print:
a message from us to you!
The team at the Goodness Magazine wish you and your families a very happy, healthy holiday season!
© 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 4
a preview...
of what's inside November's full issue!
CoNt e EVERY ISSUE
GOODNESS
EATS
In season
Vegan Christmas dinner Wild garlic and cannelini bean dip Cauliflower and Prawn Rice Beauty salad Courgette fritters Coconut soup Sashimi FamilyFood_FinalPages
GOODNESS
19
Interview with Jessie Johnson from
The Sustainable Seafood Blog Project
33 Nutrition
GOODNESS
5 5's
Christmas...
23
Paleo Chai Latte Carrot ginger mojito Pistachio Mint Hemp Pesto Happy Hemp Fudge Balls Homemade coconut milk Homemade Tomato Ketchup Homemade Sweet Chili
39
Funky Monkeys Chocolate hazelnut spread Celery almond butter bites Pineapple cream smoothie Banana nice cream
53
By Kathryn Hawkins from Kathryn Hawkins Nutrition
37
beautiful bananas 66
s
Tradition
C E L E B R AT I O N S A R O U N D T H E W O R L D MAG
SI.indd 95
Healthier Ginger Bread Cookies Mixed berry pudding Raw chocolate banana pudding Christmas special carrot cake Paleo Xmas Pudding Ice cream cake Banana bread
48
interview
Laurentine ten Bosch from Foodmatters
Creating
64
s
n t
68 L o n g
little ones
By Danni Landa from The Goodness 5
WIN! WIN! WIN! Make a recipe from this issue and tag the image with @TheGoodnessMag on Instagram, Twitter OR Facebook for your chance to
1 of 5 copies of Simply Nourished by Amanda Harvey Plus the Hungry for Change DVD Plus a 6 Month Subscription to The Goodness Mag for a friend!
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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
cauliflower
is:
th e e s u less yo
un
& prawn rice
christmas DINNER wild garlic & cannellini bean
DIP
GOODNESS
EATS
FamilyFood_FinalPages SI.indd 95
beauty salad
Sashimi
28/07/14 8:33 AM
courgette fritters
coconut
soup
MAG 7
GOODNESS
EATS THE VEGAN CHRISTMAS PLATE By Emily Von Euw from This Rawsome Vegan Life | Serves 2
A vegan for the h option oliday season
MAG 8
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How many times have you come to prepare a Christmas dinner only to be stumped by the vegetarians or vegans in the family? Or perhaps you are the vegetarian and attending the family Christmas meal and are fraught with angst about staying fulfilled on side dishes and bowls of nuts? Worry no more! Emily Von Euw from This Rawsome Vegan Life has created the most luscious, sumptuous and down right pretty Christmas plate that even meat eaters will adore. Filled with loads of nutritious goodness, this meal maintains all of those traditional Christmassy flavors we all know and love and throws in a few exotic ones just to add some extra va-va-voom this season.
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This Christmas, take the plunge, pardon a turkey and join in the veggie fun. CRANBERRY SAUCE:
BRUSSELS SPROUTS:
5 cups cranberries
2 tablespoons coconut oil
1 cup orange juice
3 grated/finely chopped garlic cloves
½ cup grapefruit juice
Black pepper 1 teaspoon maple syrup (optional)
NUT LOAF:
1 tablespoon apple cider vinegar
1 cup mushrooms
1 teaspoon tamari, soy sauce or Bragg's
1 cup walnuts
Water, as needed
2 cups black beans 1 tablespoon sesame seeds ¼ cup sunflower seeds 2 tablespoon flax seeds mixed with 6 tablespoons water
YAMS:
CORN:
2 yams
2 cobs of corn
GRAVY:
1 cup oats
2 tablespoons miso paste
½ onion
2 tablespoons tahini
¹⁄³ cup nutritional yeast
1 tablespoon lemon juice
2 tablespoons dried rosemary leaves
1 teaspoon ginger root
1 tablespoon dried sage leaves
Water, as needed
1 teaspoon sea salt (optional)
1 To make the cranberry sauce: simmer the berries with the juices on low, stirring often, until the berries pop and get mushy and it all becomes a delicious gooey red sauce. This will take around 10 minutes. 2 Nut loaf: throw everything in the food processor and process until it all is evenly chopped and starting to stick together. Shape into a loaf in a small bread pan and bake for 30-40 minutes at 350ºF/175ºC. 3 To prepare the brussels sprouts: on low heat in a pan, sauté the garlic in the coconut oil for a few minutes then add the sprouts and the rest of the ingredients and sauté until they soften, about 15 minutes. I add water to the pan as they cook, this steams them and helps them to cook without having to add more oil. 4 To prepare the yams: bake on parchment paper at 350ºF/175ºC for 30 minutes, then flip over and bake for another 20 or 30 minutes. See if they're done by poking with a fork, they should be soft all the way through. 5 To prepare the corn: steam for 5 minutes! 6 To make the gravy: blend everything until smooth, adding water as needed.
2 teaspoons paprika
MAG 9
feature
NOURISH
Interview with Jessie Johnson from The Sustainable Seafood Blog Project Images of Christmas so often revolve around wintery scenes and tables laden with steaming hot and hearty dishes, which works fine if it’s actually winter. In the southern part of the globe, lots of families are celebrating during summer - and often Christmas dinners are done barbecue style with seafood as a main component. During the two shopping days before Christmas in Sydney, Australia, the city’s main fish market will shift 120 tons of shrimp and 840,000 oysters in a 36 hour period. And that doesn’t count all the people buying from their local fishmongers or supermarkets. The Goodness caught up with (no pun intended) Jessie Johnson from the Sustainable Seafood Blog Project to find out how best to enjoy seafood during the holiday season.
exactly t u o d in f o T out for k o o l o t t a h w id, read o v a o t t a h and w sue of is l l u f e h t on in agazine. M s s e n d o o The G MAG
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Available on any device
MAG 11
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
carrot GINGER mojito
paleo
chai latte
happy hemp fudge balls
pistachio
mint hemp
PESTO
homemade
tomato ketchup
GOODNESS
homemade coconut milk
homemade
sweet chili
MAG 12
goodness GOODNESS
bites
greetings for eatings eatings
And oh why not?
Let’s eat some more!
T
ara Miko - Happy Hemp
Seeds of Change. I went from fashion in LA to hemp in Austin. My journey to change started when I got sick, economy hit and I lost my job and health insurance. I started listening to my body and really looking at what I was eating. Connecting the dots to eating good and feeling good led me to the good seed. Hemp seeds are THE most nutritious balanced food sources on the planet and they are also THE most misunderstood food source on the planet. I decided to take my love for food and my a pinch of health and happiness... Viola Happy Hemp!
HAPPY HEMP FUDGE BALLS By Tara Miko from Happy Hemp |Makes a lot!
MAG 13
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This recipe is such
an unexpected yummy surprise of and salty.
Make a batch, packa ge in a ba g with and gi a bow ve as g ifts to hosts o the f the h o liday parties you at tend! xxx
HAPPY HEMP FUDGE BALLS By Tara Miko from Happy Hemp |Makes a lot! 1 cup organic almond butter or peanut butter
Honestly, you would never know these bites are vegan, raw, and gluten-free. When I decided to make these “balls” it brought to mind my favorite Saturday Night Live skit. If you have not seen it, PLEASE go watch it right now!
There is nothing better than Schweddy Balls!
Happy Holidays! 14
¹⁄³ cup coconut oil, melted ¼ cup cocoa powder ¼ cup local honey 2 drops vanilla 2 tablespoons Happy Hemp seeds, toasted ¼ cup Happy Hemp seeds, raw pinch of sea salt
1 In a food processor combine almond butter, coconut oil, cocoa powder, honey and vanilla. Run food processor until all ingredients mixed together. 2 Add Happy Hemp toasted seeds and mix for another 5 seconds 3 Transfer the mixture to a bowl and put in the freezer for 10-15 minutes. 4 Once the fudge has solidified, remove from the freezer. Using a tablespoon, scoop out the fudge and roll into balls with your hands warming the mixture. 5 Mix the Happy Hemp raw seeds & sea salt into a small bowl. Roll each fudge ball through the hemp and salt to create the finished product.
MAG
feature
LIFESTYLE
Nutrition
Christmas... By Kathryn Hawkins from Kathryn Hawkins Nutrition
T
he Christmas party invitations have started rolling in and the family phone tree is running hot with Christmas day plans!
In my personal experience, this time of year can unwrap all sorts of emotions... As a dietitian, I have made three distinct observations over the years. At Christmas, my patients are either:
For Kathryn's top 10 tips for minimizing stress whilst
continuing the journey of healthy & wellness, subscribe to the full issue of The Goodness Magazine
MAG 15
Today is your day, to start fresh...
EAT WELL, daily, Hydrate often, Slee p lots your body.
Love
MAG 16
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
funky monkeys
celery almond
chocolate
butter bites GOODNESS
hazelnut spread
5 5's 5 recipes, 5 ingredients, great for under 5's!
banana PINEAPPLE
nice cream
cream smoothie MAG
17
TEN
5 5's
5 recipes with 5 ingredients, great for under 5's.
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GOODNESS
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FREE
O LE PA E N LI GY KA ER L N A E
5
hemp seeds
are one of the most nutritious and delicious foods on earth. Just a sprinkle of hemp elevates any meal to superfood status by adding: • all of the vitamins & minerals the body needs on a daily basis • a complete source of plant based protein and heart healthy fatty acids • the perfect ratio of omega-3 & omega-6 • a healthy dose of dietary fibre
BANANA HEMP NICE CREAM By Tara Miko from Happy Hemp 2 frozen ripe bananas, sliced into small pieces 2-3 tablespoons Happy Hemp, raw (depending on size of banana)
1 Pulse frozen bananas and Happy Hemp seeds in a food processor. 2 Scrape down the sides and pulse some more until you get a soft serve ice cream texture.
G-team suggests: using the raw chocolate recipe from page 46 and swirling in when serving! Or sprinkle some nuts, seeds and dried berries on top. Or blend bananas with almonds and flaxseeds to give the appearance (and unbelievingly) the taste of choc chips! MAG
18
feature
M Y STO RY
interview Laurentine ten Bosch from Foodmatters
I
n 2003, James Cologhhoun and Laurentine ten Bosch embarked on a journey to help heal James’ father, Roy from Chronic Fatigue Syndrome. What they have created and accomplished since then has been far greater. Roy is now fit, healthy, medication free and even running again. And it’s not just Roy’s life that’s changed through their films, books, programs & websites, James and Laurentine have helped change many people’s lives - most notably their own. In 2013, this incredible couple became parents to Hugo and as with many parents, pregnancy and mothering presented a whole new world of health and well being lessons.
entine r u a L t a h w re of To hear mo er birth h t u o b a s u shared with nges that e l l a h c t s e t a and her gre ead on by r o t e u in t n followed, co l issue of l u f e h t o t subscribing agazine... M s s e n d o o The G
Here Laurentine shares just a morsel of her beautiful story with us... in between shaking her booty at Zumba and making scrumptious dinner for the fam.
MAG 19
th n i e l b la
ai v a s s odne
o g s i h t All
e u s s i l e ful
paleo
XMAS pudding
is:
th e e s u less yo
un
christmas special CARROT CAKE
RAW
ice-cream
healthier ginger bread cookies
CAKE
GOODNESS
treats raw
banana BREAD
mixed-berry pudding
chocolate banana
PUDDING
MAG 20
Let's slow things down for a second to acknowledge that these cupcakes are vegan, gluten-free, and made with whole foods. THANK YOU, moist, chewy, re a s e k a c p u These c ip us! You can wh io c li e d d n a l u flavorf s and share te u in m w fe a 'em up in just s to show how c ti p e c s n a g e them with v r grub can be. u o g in z a -m g a-freakin em n, just make th a g e v t o n e 'r u Or if yo a think! and see what y
Yum! 21
MAG
TEN
Basically...
RAW
CUPCAKES: 2 cups carrot pulp (or ground up carrots) 1 cup dates
Y DAIR
1 cup walnuts (or other nuts) 2 tablespoons coconut oil 1 teaspoon ground cinnamon
CASHEW CREAM
RAW CHOCOLATE:
Water, if needed
2 tablespoons coconut oil
¾ cup raisins
1 teaspoon vanilla extract
½ cup coconut nectar or date paste
2 tablespoons lemon juice
¾ cup cacao powder
Pinch Himalayan salt
¹⁄³ cup coconut oil or cacao butter, melted
Water, as needed
1 Mix all ingredients until smooth and ridiculously delicious-looking. I highly recommend adding other ingredients like mesquite powder, sea salt, vanilla, or anything else that could take this to another level!
1 teaspoon ground nutmeg
2 cups cashews
2 tablespoons maple syrup
1 To make the cream: blend everything together until it's smooth and thick, adding water as needed. You want it to be the texture of a thick yogurt.
FREE
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you have no reason not to make these. Get yo gorgeous booty in the kitchen right now.
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1 To make the cupcakes: pulse the nuts into powder in a food processor. 2 Add the dates, coconut oil and maple syrup and process until it all gets sticky. I added a little bit of water here so I ended up with a slightly gooey mixture before adding the rest of the ingredients. 3 Add the rest of the ingredients and process until it's all evenly combined and still pretty sticky (you can do this last step in a bowl with your hands or spoon if you want). I like when there's whole raisins in the cupcakes so I added those after it was all mixed. Also feel free to add more spices! Press the "dough" into lined cupcake tins or papers, or really any shape you like! Set in the fridge for a couple hours at least.
You can spread the chocolate love out on some wax paper to make chocolate. Or if making chocolate chips - dollop on with a spoon or icing bag) and put it in the fridge for an hour. Then, you know what to do.
Try not to eat it all before it hardens... I had some trouble. Swirl the chocolate sauce into the cashew cream and decorate your cupcakes with it! Alternatively, scoop on some cashew cream and then drizzle the chocolate over it. I sprinkled mine with cacao nibs too.
Idea: you can use coconut whipped cream as well... stay tuned for the full step-by-step recipe in a future issue.
MAG 22
WIN! WIN! WIN! Make a recipe from this issue and tag the image with @TheGoodnessMag on Instagram, Twitter OR Facebook for your chance to
1 of 5 copies of Simply Nourished by Amanda Harvey Plus the Hungry for Change DVD Plus a 6 Month Subscription to The Goodness Mag for a friend!
Get with @TheGoodnessMag & post your creations now
...enter as many times as you like
feature
LIFESTYLE
Long
little ones
By Danni Landa from The Goodness
My son was born in a small, provincial hospital on a little Spanish island. It was kind of an accident. Not the baby part, the island part. We came here for a job thinking it would be a year of fun and then we would go home or move on. Four years into it we bought a bed, a year later had a baby and coming into our 8th year, it has dawned on me that I am one of those people who live overseas. Away. From everyone. Family is a 3 day, 3 plane ride away.
Right from the get-go our son became a traveler. In his short 5 years, he has been to Australia via Thailand 6 times plus Argentina, Uruguay, China, Paris (twice), Bali, Portugal, Singapore, Senegal, England, and all over Spain. Trains, planes, busses, cars, shonky wooden fishing boats, tuk-tuks, communist era border controls, dodgy huts, tiny apartments and fancy hotels he’s been there, done that.
We are a family of travelers.
For the FULL low-down on how to travel easily & peacefully with little ones from what to take, give & play with PLUS the amazing benefits of essential oils, continue reading by subscribing to the full issue of The Goodness Magazine...
MAG 24
ue is s er y ev in
What's in SEASON in
It’s always best to enjoy fresh fruits and vegetables that are in season within your own locale. You’ll find they look, feel, smell and taste so much more delicious than when you buy them out of season. And they’re more affordable!
December
in ever y
ISSU
E
Here’s a small list of foods from this issue. Some fruits and vegetables featured here may grow through other times of the year depending on the climate of your region. If you want your fave fruit or veg listed here, let us know!
spring
·· Dill ·· Fennel ·· Greens ·· Kale ·· Apricots s ·· Lime ·· Avocado y ·· Rosemar ·· Bananas ·· Spinach ·· Beetroot ies ·· Thyme ·· Blueberr ans ·· White be ·· Mangoes uit ·· Passionfr ·· Rhubarb s ·· Tomatoe s ·· Asparagu ·· Celery ds ·· Chia see r ·· Coriande
autumn/fall ·· Apples (royal gala, golden delicious) ·· Avocados ·· Bananas ·· Blueberries ·· Figs ·· Grapes ·· Key limes ·· Pears ·· Pineapple ·· Pomegranates ·· Tomatoes
·· ·· ·· ·· ·· ·· ·· ·· ·· ··
Chestnuts Dill Garlic Peppers Chilis Eggplants Mushrooms Pumpkin (Halloween) Silverbeet & Chard Walnuts/pecans
summer
·· Apricots ·· Apples (red delicious, fuji) ·· Avocados ·· Bananas ·· Berries ·· Cherries ·· Coconuts ·· Grapes ·· Peaches ·· Raspberries ·· Tomatoes ·· White peaches ·· Watermelon
·· Arugula/Rocket ·· Beetroot ·· Bell peppers (capsicum) ·· Carrots ·· Chilis ·· Coriander ·· Cucumbers ·· Dill ·· Eggplant/Aubergine ·· Green beans ·· Peas ·· Shallots ·· Squash, Zucchini
winter
·· Avocados ·· Brussels sp routs ·· Bananas ·· Cabbage ·· Dates ·· Cauliflowe r ·· Grapefruit ·· Celery ·· Kiwi fruit ·· Dill ·· Lemons ·· Eggplant/ ·· Oranges Aubergine ·· Pears ·· Fennel ·· Red banan as ·· Leek s ·· Red curran ts ·· Onio ns ·· Tomatoes ·· Red potato es ·· Artichoke ·· Sweet Pota to ·· Broccoli ·· Turnips
MAG 25
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