bona food magazine - october issue

`̀

JUST GOOD, WHOLE, bona fide FOOD

OCTOBER/NOVEMBER ISSUE 2012

AS GOOD AS THEY LOOK

Packed with protein - made

from nutsEASY TRUFFLES

recipe pg 28

MAILBOXwhat the people are saying

FROM THE MARKETfresh spring produce ripe for the pickin’

SOME SERIOUS SALADa bunch of herbs and a million other ingredients

SPOTLIGHT ON: BEANSprotein, protein and versatility - 3 things we love

JUST DESSERTSsome sweet things

EDITORS LETTERto bring you into spring

CHIA MORE OFTENget more of these little wonderseeds into you

HEY BIG SMOOTHIEthrow it in a blender and go

COCONUT & LIMEa delightful flavour combo

PARTY FAVOURSkeep the troops happy and healthy

Thanks for reading the fine print. ABN 49849850221All Rights Reserved. All content copyright © Bona Food 2012

We are so technological www.bonafood.com.au twitter.com/bonafoodfacebook.com/[email protected]

Bona Food Magazine is an 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 Design + photography by Nicole White

OCTOBER/NOVEMBER ISSUE4

mailbox

we get emails - it’s lovely!If you’ve something to say - do [email protected]

You know, after seeing your mag so many people comment on how they just didn’t know about ‘this’ – the ‘this’ that you are making possible for people to connect with through a beautiful glossy mag… which is then igniting a pretty powerful flame. What you guys are doing is totally opening a doorway for people!Janelle

Just thought I’d give you some feedback and let you know I am so looking forward to the next issue! Over the past couple of weeks I have made your granola bars, the chocolate mousse & the chocolate caramel mousse – all very scrummy! Next I am hoping to attempt the crackers and would like to try some of the savoury dishes.I am really loving the opportunity to explore, cook and eat beautiful fresh produce. Thanks for publishing your recipes and making people aware great cooking is not difficult but enjoyable and tasty!Lisa

Keep up the fantastic work....the magazines/website/blog all look soooo good! I hope it all gets bigger and better for you! Thank you!!!Nat

Just wanted to say how impressed I am with your website, blog and magazine. I found a copy of it randomly at Queenies, Largs Bay, yesterday. SInce then I have read and re-read your website, recommended it to all of the girls at my work and made a list of the recipes I want to try. I am so excited to finally have found something that represents my food philosophy.Ruth

It’s totally our pleasure to be here!

WHOLE FOOD INGREDIENTS SHOULD HAVE NAMES, NOT NUMBERS.

CHECK THEM FOR YOURSELF AND SEE. DOES IT SOUND NATURAL?

THE CLOSEST IT IS TO IT’S ORIGINAL FORM, THE BETTER.

just good, whole, bona fide food 5

It’s been a busy eight weeks, boy have they flown by. Days and days of cooking and yearning for sunshine and eating and visiting - all to bring you this very issue of Bona Food Magazine - the place where whole foods shine at their mightiest.

This issue has been so much fun to produce and we hope you like the food ideas we’re sharing this time. A lot of these dishes are those perfect accidents, combinations that just happened to be amazing. You might also notice a few new things in this issue too.

One of the main reasons we started Bona Food Magazine was to encourage people to really consider what ingredients they use. Food marketing has to be one of the trickiest businesses out there. Labels like ‘low fat’ ‘low sugar’ ‘lite’ sometimes should simply read ‘this is not actually food’. It’s so easy to go the healthier option and we’re here to help show you it doesn’t take a lot of effort to eat more wholesome foods.

Here’s hoping you enjoy the issue we have in store for you and thanks for picking up this mag. We hope you take it outside onto a nice green patch and soak up some d-rays. Here’s to a wonderful springtime cooking with the delicious new season produce.

Bon appetit

The Breakfast Rave came to town - to Angastown. Yes, on a cold morning in August, we rugged up to join the delightful team for a healthy home-cooked breakfast in the brisk Barossa breeze. Warm we were in moments, after a breakie of beans and hot tea. Check out some of the pictures on page 30.

To catch the next spontaneous pop up breakfast keep up to date by Facebook.

facebook.com.au/thebreakfastrave

We smashed a coconut for the first time. It takes some work, but that water tastes amazing. Check out our coconut & lime spread on page 24.

We visited many a market - there’s something special about getting groceries at the market. See some of the lovely options we have on offer.


get

into

the

se

berriesFinally, blueberries can be found for under four bucks. Scatter over your breakfast to give you a big hit of antioxidants. Add to smoothies for that awesome summer flavour.

herbsGo crazy with herbs. Vibrant and fully stocked with heaps of flavour. Just throw these leafy greens in your salads for an instant flavour impact.

avocadoCheck out Flavacado - organic avos from here in SA. Bright green and creamy, avocados add awesome texture to salads and are a great source of omega-3 fats.

melonsCheap melons are a sign of changing times. The weather is heating up and what better way to stay cool than consuming a nice wedge of melon.

BF skills clearly not limited to cooking and

magazine design

from theMARKET


Welcoming the Organic Corner Store to the Adelaide market scene. Now there’s another awesome market to visit. Launched in mid September, the weekly market at Somerton Park sells organic, local and ethically produced fresh produce, meat, eggs, bread, honey, home wares, skin care, cleaning products, raw food, super foods, pet foods, beer and wine....oh the list goes on. On a Thursday morning too, how perfect is that! Experience the awesome atmosphere of this market community with stallholders proudly promoting the products they love and believe in. There’s even an on site cafe, coffee cart, kids zones, hairdresser, masseuse with some amazing local Adelaide businesses as regular stallholders. Everything you’d go to a shopping centre for, but better!

AT THE ADELAIDE CENTRAL MARKETEVERY WEDNESDAY, SPEND $10 OR MORE

IN ONE TRANSACTION AND RECEIVE A 2 HOUR PARKING TICKET CREDIT

The Barossa Farmers Market gears up every Saturday morning from 7:30 - 11:30. It’s real food from the homes and farms of the Barossa. The friendly faces are all to ready to pass on their proudest products sourced from the area and as fresh as they could possibly be.

Cnr Nuriootpa and Stockwell Rds, Angaston

Jump on the freeway and head up to the Willunga Farmers Market.Kicking off at 8 - 12:30 every Saturday morning, this place boasts the freshest produce from the glorious Fleurieu Penninsula. And like all these markets, there’s always something cool for the kids! St Peters Terrace. Willunga

EVERY THURSDAY 9AM - 1PM

The Adelaide Showgrounds Farmers Market kicks off from 9am to 1pm every Sunday. With its friendly and buzzing atmosphere and a huge range of stalls covering every food group there is, come for the groceries and stay for breakfast. Entry from Leader Street with free parking nearby. An excellent way to spend your Sunday morning.

The Organic and Sustainable Market at Henley Beach Primary School is on every Saturday morning from 8am - 1pm. Bringing 100% organic and eco-friendly, natual products directly to the community. You’ll find gorgeous fruits, veggies, meat and locally crafted wares and products, made by Adelaide folks for Adelaide folks. Grab a freshly made coffee and browse the gorgeous certified organic goods on display - this place has that lovely community charm.

LIKE all these markets on Facebook to get updates on the cooking demonstrations and events, special deals and tips and recipes

from the foodies who know best!

DID YOU

KNOW?

VENTURE FURTHER AFIELD FOR A MARKET ADVENTURE

have you been?

There are stacks of awesome markets around Adelaide offering the freshest seasonal produce. Venture out to the markets this spring to stock

up on the best quality goods from the ones who know best.

www.facebook.com/organiccornerstore www.organiccornerstore.com.au

A family friendly, weekly market featuring an extensive range of organic, local and ethical:

fruit & vegetables meat, eggs, bread & more home wares, gifts & clothing skin care & cleaning products onsite hairdresser & masseuse organic coffee cart and café indoor & outdoor kids zones

herbs are always cheapest at the

market

ORGANIC CORNER STOREADELAIDES NEWEST MARKET NOW ON EVERY THURSDAY

2 portobello mushrooms2 tbsp cottage cheese1 large avocado1 punnet cherry tomatoesolive oils + p

Remove the stump from mushrooms and wipe with a wet paper towel to remove any excess dirt.

Spread cottage cheese into upturned mushroom. Crack some s + p over, drizzle with some o-oil and bake on a tray with tomatoes for 15-20 mins at 165° c until mushie has slightly collasped.

Mash avocado with s + p and spoon on top of the mushrooms. Top with cherry tomatoes and serve with some good quality toast/a side of beans or some fresh fruit.

breakfast mushies

delicious and creamy perfect for breakfast, lunch or dinner and

getting a good hit of omega 3

2 portobello mushrooms1/2 large sweet potato2 cups baby spinach1 avocado2 eggs1/2 punnet of cherry tomatoes1 garlic clove1 tbsp butters + polive oilparsley + fresh fruit to serve

Slice sweet pots to about 1cm thick, drizzle with olive oil and s + p and bake at 170° c for 25mins.

Prepare boiling water for egg poach. When potatoes are almost tender, finely chop garlic and sautee in fry pan with butter for 1 minute.

Then add tomatoes, mushrooms and spinach to the pan and let sizzle.

Slide your egg into the pot of boiling water and keep watch as your veggies cook. When your egg is to your liking, layer all the ingredients in a fancy manner and serve with fruit and parsley.

sweet potato stack

+ A SIDEOF FRESHFRUIT

8182 5138 - Call for an appointment today!

Micro-dermabrasionLaser hair removalFacial treatment for all skin typesRelaxation massage / hot rock / aromatherapyManicure/pedicure and ShellacBiosculpture Gel Nails

WaxingRange of body wraps and treatmentsEyelash tinting, perming and extensionsEyebrow tintingTop lip hair bleachingMake up for that special occasion

SHOP 9, 1700 MAIN NORTH RD, SALISBURY

2 portobello mushrooms1 bunch corriander1 cups baby spinach1 avocado2 eggs1 garlic cloves + polive oil

baked eggs + avocadoChop spinach, corriander + mushrooms. Drizzle with olive oil, s + p and divide into two ramekins.

Crack an egg on top and bake in an oven at 180° c for 12-15mins (depending on your egg preferences).

Serve with some sliced avocado, a sprinkle of paprika and some fresh fruit.


LEMON CHIA PANCAKES

3 tbsp chia seeds (soak for 15 mins in cold water)

1 cup wholemeal spelt flourrind of 1 lemon

juice of 1 lemon1 tsp pure vanilla extract

1 pinch o’ cinnamon

Chia seeds are an amazing source of nutrients and they’re so easy to add to breakfast dishes

QUICK STEWED CINNAMON APPLES

but first, prepare

1 apple (we used pink lady)pinch o’ cinnamon

lemon peelwater

Mix all ingredients together until very smooth.

Heat a fry pan with a little oil and spoon in 1 tbsp of mixture per tiny pancake. Flip when golden.

Divide the cooked batch and stack. Serve with apples, natural yoghurt and honey.

Chop apple into small chunks, throw in saucepan with cinnamon, peel + enough water to cover the bottom. Allow to simmer on medium heat until apples have softened. Remove peel.

CHOOSING YOGHURTLook for a natural yoghurt made from real milk - we love Bd. Farms Paris Creek yoghurt made here in SA. It’s free from added chemicals, sugars and preservatives - just pure yoghurt.


+ MILK

+ FRESH FRUIT

almonds, walnuts,

chia seeds, pepitas,

goji berries

3 tbsp chia seeds (soak for 15 mins in water)

natural yoghurtsmashed blueberries

almond meal

Mix all togetherTop with fresh berries

NOTE: Make your own yoghurt flavours with whatever you like. Start

with a good natural yoghurt base.Try these combos:

passionfruit + almond mealmashed banana +walnuts

kiwi fruit + goji berries

CHIA SEEDSWhen soaked, chia seeds transform into a gel like substance making them easily digestable. It also lets them hang on to flavour, so add them in your yoghurt with some crushed fruit for a delish nutrient hit!

SEEDED BREKKIE MIX

BLUEBERRYCHIA YOGHURT

COMBINE AND ENJOY

one more


Our products are sold through selected local distributors and at the Organic Sustainable Markets in Henley Beach every Saturday.

check out the product range online at:

8 medjool dates1/2 cup almonds1/2 cup walnuts1/2 cup pistachios2 tbsp coconut oil1 tbsp carob powder1/4 cup goji berries3 tbsp chia seeds1/4 cup pumpkin seedssalt

Mix everything in a food processor until just combined. Press firmly into a square tin lined with cling wrap. Let refridgerate to firm up and cut into bars.

CAROB POWDERFrom the carob plant, works great in place of cocoa. A source of fibre with a subtle caramel flavour. Where to find it? Good supermarkets and great gourmet stores.

MEDJOOL DATESThese juicy gems are a great source of fibre. Find them at good grocers in the fruit + veg section.

fully loaded bars

Best applied after shower while moisture is still in the skin. Or apply with moist hands to spread evenly. For stunning silky smooth skin exfoliate with exfoliating gloves and UAC6 Coconut Cream based soap!Just one of the many products in the uac6 range

MADE WITH ALL NATURAL INGREDIENTSHoney and Spice Blend

Organic Avocado Oil, Shea Butter & Essential oils of Cinnamon, Sandalwood, Frankincense, Patchouli, Sweet Orange

UAC6 presents nutritional skincare, handcrafted from quality spices, oils, vitamins, clays and minerals.

Boasting a large range of essential oil based creams and soaps which are made in small batches for freshness.

PAMPER YOUR SKIN WITH Honey & Spice Body Butter

OUR STORE OPENSNOVEMBER 20121/11 Mt Barker Road, Stirling


invest a few minutes of your time to whip up these easy recipes to add a burst of flavour to your dishes.

COCONUT + LIME DRESSING2 tbsp coconut milk3 tbsp chopped corriander1 tbsp chopped mint1/2 lime juice2 tbsp olive oil1/2 tsp chilli (optional)s + p

Mix welL

ROAST TOMATO + CAPSICUM RELISH1 large red capsicum6 tomatoes1/2 red onion1 clove of garlicsprig of oregano2 tbsp olive oil1/2 tsp chillis + p

roast tomato + capsicum + onion for 45 minutes at 170°c. mix in a food processor/mortar + pestle but keep slightly chunky.

STRAWBERRY CHIA JAMsoak 4 tbsp chia seeds in cold water1 punnet of strawberries1 tbsp agave nectar1/4 cup water

Chop strawberries and pop in a pot with a splash of water. Bring to boil & let simmer ‘til collapsed and syrup-like.Add agave to your liking.Mix with sticky chia seeds. Ta da!

GREAT FOR ADDING FLAVOUR TO SALADS, BURGERS, TOFU DISHES, SAVOURY BREAKFASTS

It’s the perfect place to buy certified organic produce

including, vegies, fruit, coffee, herbs, dried fruit, nuts, wine,

honey, eggs, olive oil, bread, pasta, legumes, chicken, lamb, beef,

and spices.

The market is an anchor in its community providing not only

fresh, locally-grown food, but a gathering place where neighbours

can come together, share recipes, watch a cooking demonstration, and learn about nutritionSo come along and be a part of real food, real farmer’s and real

community!

The Organic & Sustainable Market is Adelaide’s 100% organic market bringing Organic produce and ecofriendly products directly to our local community.

HENLEY BEACH PRIMARY SCHOOLEVERY SATURDAY

9am - 1pmwww.organicsustainablemarket.com.au

Large scale chemical agriculture is poisoning our soils and our water, and weakening our communities. When you choose to buy organic produce from your

local farmer, you are working to maintain a healthy environment, a vibrant community, and a strong and sustainable local economy for you and your kids to thrive in.

ONE STOP SHOP ORGANIC DELIVERY SERVICE IN THE ADELAIDE METROPOLITAN AREA

We believe in earning your trust the old-fashioned way, with better food and better service.

A SERVICE THAT’S 100% GUARANTEED TO DELIGHT

MAKING GOOD FOOD CHOICES EASY, ACCESSIBLE, DELICIOUS, AND FUN

A GOAL TO GET IT RIGHT - EVERY ORDER, EVERY TIME

SEEKING SUSTAINABILITY IN EVERYTHING WE DO

At Grow Wild Organics we care about what you eat,

where food comes from, how its produced

and who produces it.

Established in early 2012 by the owners of the Organic and Sustainable Market to meet community

demand for local certified organic produce.

Since then, we’ve expanded our service to include a wide selection of the most amazing certified

organic, local, humanely raised, and fair-trade food that we can find. www.growwildorganics.com.auSHOPONLINE

WE’RE COMMITTED TO:

THESE SALADS ARE PACKED WITH SO MANY NUTRIENTS WE LOST COUNT.

recipeover here

ONE STOP SHOP ORGANIC DELIVERY SERVICE IN THE ADELAIDE METROPOLITAN AREA

We believe in earning your trust the old-fashioned way, with better food and better service.

1 large brocolli - finely chopped1/2 cup parsley - chopped1/4 cup goji berries1/3 cup walnuts - chopped

BROCOLLICRUNCH SALAD

TO DRESS: 2 tbsp tahini, 2 tbsp lemon juice, 1/2 tsp honey, salt + pepper, water - to thin.

Mix dressing really well to combine everything into a creamy consistency and pour onto salad.

7 - 1

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SERVE WITH : 2 large oranges segmented + 1 blood orange sliced and TOP WITH : 1 tbsp natural yoghurt, pepitas and toasted nuts

the

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s

1/4 cup wholemeal cous cous1 orange juiced1 tbsp olive oil1/4 tsp garam masala spice1/4 tsp sumac1/4 tsp cinnamon3 tbsp finely chopped mint

Prepare cous cous according to the package. Mix orange juice and oil with spices and pour into cous cous.

SPICED COUS COUS + CITRUS


[email protected]

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.

[email protected]

THE PERFECT CREAMY BASE1 FROZEN BANANA + SOME MILK

carob powdermint leaves

& then some:

START WITH WHAT YOU LIKE + THEN LET THE COMBOS BEGIN


strawberriesblueberriesLSA mix(linseed, sunflower seed +almond meal)

goji berriespepitaswalnuts


(08) 8554 2956 [email protected]

Specialising in certified organic vegetables, organic handmade, sourdough breads and

unique, small batch products.

Our extended family produce our organic RAW cacao, vanilla, RAW coconut oil, single origin spices, organic coconut palm sugar, rare tropical honeys and other artisan goods.

AVAILABLE FROM GOOD FOOD STORES • BEACHORGANICS.COM.AU/OUTLETS

1 tbsp psyllium husk1/4 cup water1 cup wholemeal spelt flour1/2 cup finely grated parmesan (+ a little extra)salt2 large zucchinis

psyllium husk? where do I get it? we get ours from goodies & grains at the Adelaide Central Market - a very cool place that sells grains by the scoop in buckets.

Preheat oven to 160°cMix flour, parmesan and salt in a bowlSlice zucchinis into 1/2cm roundsDip each slice in psyllium mixture then cover with the flour/cheese mix.Place on a lined baking sheet and grate extra parmesan over the top.Bake for about 40 mins, turning about 3 - 5 times until deliciously golden.

NOTE: WILL DISAPPEAR QUICKLY - THEY’RE AMAZING

mix (it turns into an egg-like texture)

1/4 cup european style yoghurt2 tbsp tahini

1/2 bunch finely chopped garlic chivesjuice of 1/2 lemon

s + pMIX THE LOT AND SEASON TO TASTE

CRISPY ZUCHINNI CHIPS

LOVE US A COLLABORATIONWe were lucky enough to feature this recipe in another local independent publication called DEAR ELEANOR. This awesome Zine celebrates the very best wares and talents buzzing about Adelaide! Make sure you check out their cool insights on this town of ours as they showcase the little gems we have right on our doorstep.

READ ISSUE 3 ONLINE

www.deareleanorzine.comfacebook.com.au/deareleanor

RANCH STYLE YOGHURT DIP


mean protein, fibre + satiation

2 large sweet potatoes1 cup/tin borlotti beans6 tomatoes1 red onion1 garlic clove1/2 red chilli1 tbsp cumin1/4 cup of water (extra if needed)splash of balsamic vinegarsalt

Slice sweet pototo lengthways down the middle and bake at 165°c for 45-55mins until tender.

Finely chop onions + garlic and fry until onions are transparent. Add cumin, chilli, tomatoes, water and vinegar and bring to boil, then let simmer for an hour. Throw cooked beans in about 15 mins before serving.

Assemble and enjoy.

Top with: avocado, corriander leaves, natural yoghurt, a shake of paprika and a squeeze of lime

CHILLI BEAN SWEET POTS

AUGUST/SEPTEMBER ISSUE

2 tbsp psyillium husk1/4 cup water1.5 cups wholemeal spelt floursalt1/4 cup olive oilboiling water

Combine oil, flour, salt and the psyillium husk mix until crumb-like.Slowly add boiling water bit by bit, until just combined.Flour your surface and knead the dough, then divide into golf ball sized dough balls. Roll out with a rolling pin quite thin.Once all your filling prep is complete, fry each side of the taco for 2-3 minutes.

mix & leave for 5-10 minutes

1 cup cooked black beans2 large avocados - sliced1 large roasted sweet potato - smashed1 quick pickled red onioncorriander leavesmint leaveslime juice

finely slice and just cover with red wine vinegar for 5 minutes or so. It softens and sweetens the onions.

TACO SHELL

FILL

ING

TACO MY GOODNESS

NOTE: freeze any left over taco dough for next time!


tomato + capsicum relishsee recipe page 13

avocadosliced to your liking

fried zuchinnislice thinly and mix with olive oil, s + p

fry until softened and tender

beetroot + carrot slawgrated or matchsticked

mixed with creamy tahini dressing(check out our recipe pg 16)

grilled pineapplesliced and fried each side for a few minutes

blackbean burger2 cups cooked black beans

1/4 tbsp cumin1/4 tbsp paprika1/4 tbsp tumeric

1 cup spinach1 white onion

handful of parsley1 garlic clove

Chop onion and garlic and fry in olive oil until onions are translucent.

When onions are ready, combine everything in a food processor until just combined.

Fashion into patties and fry each side for 2 - 3 minutes.

SPICED BEAN BURGER

mean protein, fibre + satiation


1/4 cup wholemeal cous cous1 orange juiced1 tbsp olive oil1/4 tsp garam masala spice1/4 tsp sumac1/4 tsp cinnamon3 tbsp finely chopped mint

SPICED COUS

COUS + CITRUS

IN ANTICIPATION OF THE SUMMER MONTHS, THIS COMBO IS A TROPICAL

TASTE SENSTATION

1 large zuchinni1 small cucumber5 broadbeans1/4 pineapplemint leavespumpkin seeds1 large avocadococonut + lime dressing (pg 13)

Chop all ingredients to your liking and toss with dressing

TRY THIS: add some quinoa or barley to add a little extra oomph for a main meal.

CUCUMBER + ZUCHINNI GREEN SALAD

handful of walnuts1/2 tin (70ml) coconut cream3 medjool dateslime juice + rind

mix in a mortar + pestle/food processor until smoothand creamy

TRY THIS: Omit the lime juice + rind and flavour with whatever you want. Crush up some berries, add some peanut butter or some cocoa - the possibilites are endless AND nutritious.

USE FOR: We’re loving dippin’ apple slices in it.

SUPER QUICK SWEET NUT DIP

and a dessert

too

1 cup shredded coconut2 cups cooked quinoa2 eggs1 tsp paprikajuice + rind of 1 limesaltparsley

COCONUT + QUINOA PATTIES

Mix all ingredients with a spoon until well combined.

Fashion into patties + fry each side for 2 -3 minutes. (Fry in coconut oil for an extra kick of coconut flavour)

Serve with: Salsa of tomato, pineapple, red onion, mint + lime juice

go for the

organic kind



something SWEET


8 medjool dates1.5 cups walnuts2 tbsp coconut oilsalt

Blitz in food processorPress into a lined square tinPut in the refridgerator for 30 mins

150gm silken tofu1 cup soaked cashews (overnight)1/4 cup peanut buttersaltvanilla tsp

Blitz in food processor until very smooth and pour ontop of crust.Freeze for 30 minutes, then slice into small squares

PEANUT BUTTER BITES

crus

tfil

ling

WED - FRI

12 - 9 pm our opening hours

SAT & SUN

8am - 9pm

OPEN PUBLIC HOLIDAYS

8am - 3pm

fully licensed • BYO welcome

9 Jetty Road, Largs Bay(08) 8341 7677

EAT, DRINK, LAUGH, SHARE....ENJOY

breakfast. lunch. dinner. pizza. cakes. sharing plates. coffee . SA wines

8 medjool dates1.5 cups walnuts2 tbsp coconut oilsalt

Blitz in food processorPress firmly into a lined tin& put in the refridgerator while preparing the filling

150gm silken tofu1 cup soaked cashews1 tin (140mL coconut cream)juice + rind of of 2 limessalt1/2 tsp pure vanilla extract

Blitz in food processor until very smooth and pour on top of crust.Refridgerate, freeze for 30 minutes before serving

same base recipe - just modified flavoursmake it your own

COCONUT + LIME FROZEN TART

crus

tfil

ling

WHERE TO FIND IT? Silken tofu can be found in the fridge section of markets and good supermarkets. Coconut oil is

available from health food stores and gourmet food stores like Queen Street Grocers or Goodies + Grains.

10 medjool dates2 cups soaked cashews2 tbsp coconut oil2 tbsp dutch cocoasalt

SUPER SIMPLE TRUFFLES

FRUITCOTTAGE CHEESE

WALNUTSHONEY

JUST PUREPROTIEN

GOODNESS2 cups cooked quinoa1/2 cup peanut butter 3 tablespoons honeypinch of salt3/4 cup rolled oats1/2 cup shredded coconut 2tbsp cocoa powder/carob powder2tbsp chia seeds

Combine ingredients well with a wooden spoon.Fashion into little balls and place on a baking tray. Press down with a fork to flatten.Bake at 170°C for 20-25minsLet cool and consume.

QUINOA COOKIES

Blitz in food processor until smooth.Pour onto a flat surface and spread to about 3cm thick and put in the refridgerator overnight. The mix will firm up. Scoop the chocolatey slab with a melon baller and roll each truffle in chopped nuts/coconut/cocoa

We couldn’t resist but to share a few snaps from The Breakfast Rave last month. Make sure you check out their facebook page to keep on top of their sporadic appearances.

facebook.com.au/thebreakfastrave

HEY LOOK!IT’S US

further AFIELD


9/1700 MAIN NORTH ROAD, SALISBURY PLAIN, 5109PHONE: 8182 5138

"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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bona food magazine - october issue

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