ijdfk ldfjkj s dfljfdi

JUST GOOD WHOLE FOOD

FEBRUARY/MARCH 2012 ISSUE

2 just good whole food

summer capresewatermelon berry frappe

frozen lemon cake-tart

p14p24

bbq prawn skewers p15 p30

3

ABOUT BONAFOOD IN SEASON BREAKFAST FRUIT SALAD WITH FISH QUENCH

RE-DO JUNK FOOD PARTY FOOD OH SWEET

5

6

9

13

16

22

27

28

30

allow us to introduce ourselves

fresh at the markets this issue

pluots, mangoes, peaches - need we say more?

just a dessert no longer

transport your mind and your tastebuds

bevvies sans sugar with maximum taste - oh yeah!

same components, made-over

because healthy food is meant to be shared

there’s no way we live without sweets.

BonaFood is an independent magazine made for the love of wholesome food. All design, words, photos and recipes were created or adapted at BonaFood headquarters in Adelaide. Thank you for reading the fine print. There aren’t any secrets here.. For more about us check us out at www.bonafood.com.au or write us a love note at [email protected] and we’ll write you one back.

just good whole food


4


5

WE GET REALLY, REALLY EXCITED BY FOOD THAT IS IN ITS PUREST, BONA FIDE FORM. WHEN WE COOK WE KEEP THINGS AS CLOSE TO HOME AS POSSIBLE. WE SOURCE OUR INGREDIENTS LOCALLY & SEASONALLY FROM SMALL BUSINESSES WHO ARE PASSIONATE ABOUT THEIR PRODUCTS.

BROWSING PRODUCE MARKETS IS LIKE EMBARKING ON AN ADVENTURE FOR US.

NO, EATING A WHOLE FOOD DIET ISN’T EATING ‘RABBIT FOOD. THEY WISH!

OUR RECIPES AREN’T SET IN STONE. FEEL FREE TO TINKER. SWITCH UP INGREDEINTS TO WHAT’S AVAILABLE TO YOU AND WHAT YOU FIND DELICIOUS.

WHAT’S FRESH? WHAT IS THAT? WE TRY TO TAKE SOMETHING DIFFERENT & INTERESTING HOME WITH US EACH TIME WITH THE HOPE THAT WE CAN CREATE SOMETHING NEW AND WONDERFUL.

HOW DID INGESTING SOMETHING YOU CAN’T PRO-NOUNCE BECOME SO COMMONPLACE? IN OUR WORLD, INGREDIENTS HAVE NAMES, NEVER EVER NUMBERS.

IN A WORLD BURDENED WITH AN ABUNDANCE OF MANUFACTURED AND PROCESSED FOODS, WE FELT A NEED TO DELIVER EASY TO READ,

EASY TO FOLLOW WHOLEFOOD RECIPES TO YOUR KITCHEN.

COOKING IS AN ART, NOT A SCIENCEREMEMBER!

WE TRY TO MAKE OUR RECIPES AS SIMPLE, PURE AND UTTERLY WHOLESOME AS POSSIBLE. CUTTING OUT PROCESSED FOOD ISN’T A HUGE SACRIFICE AND CAN ONLY

HEED POSITIVE RESULTS! ENJOY!


MANGOESPINEAPPLEPEACHES

AVOCADOESZUCHINNI

LIMESTOMATOES

& in this issue

oh so sweet.

guacamole here we come

7

mango chillizuchinni slawpg. 15

TASTES LIKE SUMMER IN HERE

ADVERTISE

WE WANT TO PROMOTE DELICIOUS, WHOLE, HEALTHY, JUST GOOD

food products

LET’S WORK TOGETHER

[email protected]

WITH

1 CUP ROLLED OATS

1.5 CUPS ORGANIC SOY MILK

2 PLUOT

1/4 CUP WALNUTS

2 TSP CHIA SEEDS

2 TBSP GOJI BERRIES

2 TSP HONEY

9

1 CUP ROLLED OATS

1.5 CUPS ORGANIC SOY MILK

2 PLUOT

1/4 CUP WALNUTS

2 TSP CHIA SEEDS

2 TBSP GOJI BERRIES

2 TSP HONEY

cook

chop

sprinkle[AND DRIZZLE]

DAPPLE DANDY P L U O TOATMEALse

rves

2

summer FARE

The lovechild of the plum and the apricot. A source of vitamin A, vitamin C, and

fibre.

Help stabilize blood sugar levels, best known source of essential Omega 3 Fatty Acids and are critical for brain function and beautiful nails,

skin and hair, help you stay full longer

pluots.

chiaSEEDS.

just good whole food

SEASONAL FRUITWE USEDpineapplestrawberryplums

ORGANIC SOY MILK

CUPPA TEA

PURE HONEY

NON- HOMOGONIZED YOGHURT

MIXED SEEDS + GRAINSWE USEDPEPITAS

SUNFLOWER SEEDSGOJI BERRIESCHIA SEEDS

ALMONDSWALNUTS

FITNESS BREAKFAST

major source of vitamin A,

vitamin C and fibre.

no saturated fats or cholesterol,

large vitamin C content, fights

against cancer, arthiritis

and indigestion.

goji berries.

pineapple.

11

PEPITASALMONDSWALNUTS

1 1/2 CUP OF ROLLED OATSAPPLE SKIN OF 1 APPLE

APPLE SAUCE2 TBSP CHIA SEEDS

MIX INGREDIENTSPUT ON A LINED BAKING TRAY

BAKE FOR 35 MINS AT 160° MIXING UP 1/2 WAY THROUGH

MANGO PARFAIT w

boil apple in cinnamon and 1” lemon peel until

tender. drain most of the water, then

blitz

HOME -MADE GRANOLA

/////////////////////////////////

summer BREAKFAST

omega 3 fatty

acids go

od

for your

brain func

tion and

concentra

tion, antio

xidants an

d

a source o

f energy,

excellend

source o

f vitamin E

walnuts.


SOY BIRCHER + PEACHES se

rves

2

grab a handful of oats, a tsp of chia seeds. just cover with soy milk and yoghurt and leave in the fridge before bed.

rise, and simply add pepitas, a chopped peach, pecans and a drizzle of honey

Excellent source of fibre and

low in cholesterol

high in protein, fibre, vitamin K, high in minerals

OATS.

pepitas.

summercaprese

summer FARE

no longer just dessert

OATS.


1 tbsp tahini1 tsp honey

1 tbsp lemon juicewater - to thin

1/2 tsp dijon mus-tard

4 figs2 cups rocket

walnutsgoats cheese

1 cup pearl barley1cup pineapple (diced)

1red onion (diced)small bunch o’ mint leaves

boil barley until tenderallow to cool

mix with other ingredients

1 tsp mustard seeds1/2 tsp chia seeds10 mint leaves

3 tbsp lemon juice1tsp honey

1 tsp grated gingers + p

tropical barley

fig + rocket

mozarellatomato

nectarinemint

2 tbsp balsamic vinegar

2 tbsp olive oils + p

summercaprese Tomato is the highest source of Lycopene, a vital anti-oxidant that helps in the fight against cancerous cell formation

and other diseases.

Barley is richer than most other grains in

both soluble and insoluble fibre.. Prevents high blood sugar levels

Figs are low in calories but high in fibre, minerals and vitamins.

antioxidant rich.

15

mozarellatomato

nectarinemint

applequinoawalnuts

goats cheesebaby spinach

sultanas

3 tbsp lemon juice1tsp honey

1 tsp dijon mustard1 tbsp o-oil

s + p

quinoa+ apple

mango chillizuchinni slaw 1/2 mango1” of chilli

10 mint leaves2 tbsp o-oil1 tbsp water

s+pBLITZ until smooth

summer FRUIT SALAD

add to 1.5 ribboned zuchinnis

Mango is a ich source of potassium to help control heart rwate and blood pressure.

It’s also rich in vitamin C.

Quinoa = protein powerhouse, contains all 8 of the essential

amino acids, iron source helping deliver oxygen to the blood

prawnred onionpineapple

prawn red onionpinepple

1” chilli1 clove garlic

1” ginger3 tbsp o-oil

1 lime juice + rind

tropical skewers

spike & bbq until prawns are cooked through

combine thoroughly

summer FARE

17

Prawns are loaded with protein, vitamin D, vitamin B3 and zinc.Garlic promotes a healthy heart

and immune systems


500gms firm white fish - roughly chopped2 limes - zested and juiced

2” red chilli - chopped2” ginger - chopped

2 garlic cloves - chopped

1 egg yolk1 tsp dijon mustard3/4 cup olive oil

juice 1 limejuice 1/2 lemon

1/3 tsp chilli - finely chopped1 garlic clove - crushed

500gms Salmon steakjuice 1/2 lemon

s + p

mix yolk and mustardadd oil as you whisk, little by little.

when thick and combined add remaining ingredients

baked salmon& salsa cous cous

thai fish cakeswith chilli aioli

3/4 cup whole wheat cous cous4 tomatoes - diced1 red onion - diced

2 corn cobs - cooked and kernals removeds + p

1 bunch of corriander1 lime - juiced and zested

2 tbsp water2 tbsp olive oil

s + p

mix ingredients in a food processor until just combined

press into 5cm thick patties

Fish is a low-fat high quality protein. Filled with omega-3 fatty acids that keep our heart and brain healthy.

19

500gms Salmon steakjuice 1/2 lemon

s + p

season salmon with s + p and juice

bake at 165°C for 12-15 minutes

Cover the cous cous with boiling water

fluff with a fork and add remaining ingregients

check out our party

food version on page 29

baked salmon& salsa cous cous

mix ingredients in afood processor

Stir into the cous cous mix and serve

3/4 cup whole wheat cous cous4 tomatoes - diced1 red onion - diced

2 corn cobs - cooked and kernals removeds + p

1 bunch of corriander1 lime - juiced and zested

2 tbsp water2 tbsp olive oil

s + p

summer FISH

Salmon is rich in omega 3 fatty acids for a healthy heart. Easy protien to digest and process.


local?proud?

delicious?

JUST GOOD, WHOLE FOODS. JUST GOOD, FLEXIBLE OPTIONS.JUST GOOD BUSINESS.

ADVERTISE WITH [email protected]

///////////////////

21

///////////////////

COOK BEANS.

MIX BEANS + ONION, CHILLI + PARSLEY + 1/2 DRESSING IN A FOOD PROCESSOR.

DIVIDE BETWEEN LETTUCE CUPS, ADD CARROT + REMAINING DRESSING.

go nutsadd corn, capsicum,

roasted capsicum, roasted eggplant fried

eggplant, sundried anything. MAKE IT

YOUR WAY!

minced bean wraps

1.5 cups kidney beans2 carrots - julienned

6 lettuce leaves1 small red onion - diced

1” chilli - diced1 tbsp parsley

s + p

1 tsp dijon mustard1” chilli - diced

1 tsp grated ginger2 tbsp olive oil

juice of 1/2 oranges + p

summerEXTRA

Beans are loaded with nutrients our body craves, B Vitamins, calcium, potassium and

folate. Lots of protein and fibre.

Carrots are rich in beta-carotene and can improve your night vision. Goggles no longer

necessary.


pineapple &mint smoohthie

23

QUENCHSoft drinks be gone

we’ve got easy summer refreshers to keep you cool and full of good

juice this summer

summer FARE


30 MLS ORGANIC CRANBERRY JUICE5 MINT LEAVE - TORNORANGE ZEST

TOP WITH SPARKLING WATER

1/2 CUP FROZ

EN WATERMELON

5 FROZEN STRAWBERRIE

S

ORANGE RIND

- BLITZ -

MELON BERR

Y FRAPPE

CRAN-MINT REFRESHER

25

summer QUENCH

1/2 KIWI FRUIT -CHOPPED

1 TSP FRESH PINEAPPLE -

CHOPPED

A FEW TBSP PINEAPPLE JUICE


1/2 CUP ORGANIC CRANBERRY JUICE

1 KIWI FRUIT

A HANDFUL OF ICE-BLITZ-

JUICE OF 1/2 AN ORANGE

4 MINT LEAVES


KIWI-PINA CHUNKY

DRINK

CRAN DELICIOUS

CITRUS SENSATI

ON


GOT A STORY?GOT A PRODUCT?

WE WANT TO KNOW.

our may/june issue will include local business

features, reviews, recommendations and

so so much more.BOok your page!

CONTACT US FOR INFO ON ADVERTISING, PRODUCT FEATURES AND PROMOTION. WE DON’T BITE.

[email protected]

27

Preheat oven to 175°C.Marinate Barramundi - 1/2 lime juice, zest & s + p.

tomato 1/2 onion

s + p 1/2 corriander

1/2 chilli SOME lime JUICE.

avocado1/2 onion

chilli 2 TBSP coriander

lime s + p.

Barramundi approx 15 - 18 mins.

beans.

Sprinkle with corriander. Squeeze more lime.

2 barramundi steaks(approx 250gm each) 1 avocado1 small red onion (diced)1 long red chilli1 bunch of coriander2 limes8 tomatoes (diced)1 tin of black/red beanss + p

re-do JUNK

barramundi TACO MEDLEY

FISH TACOS

re-do JUNK.

mix

mash

bake

rinse

divide & serve

Avocado has high levels of folate are protective against heart disease and stroke. The best fruit

source of vitamin E and full of healthy fats that make your hair and skin glow.


* 70% LIKELY TO WORK LIKE THIS

INVITE FRIENDS

SERVE WHOLEFOOD

REAP PRAISE& LOVE*

29* 70% LIKELY TO WORK LIKE THIS

simply roll into little ballsabout this big

thai minifish cakes

+ chilli aioli

partyFOOD

see page 8 for recipe


For the base1/2 cup almonds8 pitted dates1/2 cup walnuts

2tbsp goji berries1 tbsp of raisins

3 tbsp sunfLower seeds.

For the Filling 2 cups of cashews2 frozen bananas

2 lemons - juice and zest3tbsp honey

1/2tbsp organic vanilla extract.

Garnish with

honey + lemon

zest + mint

leaves

1

2

3

4

5

The night beforeChop up bananas, cover and freeze over night.

The day ofcover cashews with water for min 3 hours.

Pour mixture over crust.

FROZEN LEMONTART CAKE

blend til sticky

blitz untilsmooth

plan

AHEAD

add these& blitz until

smooth

press into edges of springform

tin

refridgerate for 30mins

freeze for a few hoursremove 10 mins before serving.

Cashews are rich in heart friendly fatty acids and fibre. A handful of cashews a day can provide enough minerals to prevent deficiency diseases. Dates are wonderfully sweet and a good source

of iron.

31

FREEZE BANANA PROCESSBANANA + 1 TSP PEANUT

BUTTERMIX IN WALNUTS

oh SWEET

ohSWEET.

PEANUT BUTTER & WALNUT

FAKE ICECREAM

IN PRINT & ONLINE

NEXT ISSUE

facebook.com/bonafood

www.bonafood.com.au

twitter.com/bonafood

ijdfk ldfjkj s dfljfdi

Documents

Transcript of ijdfk ldfjkj s dfljfdi