W JUST GOOD
HOLE FOOD Summer 2012 issue
watermelon berry frappe
bbq prawn skewers
just good whole food
frozen lemon cake-tart
ABOUT BONAFOOD allow us to introduce ourselves 6 IN SEASON fresh at the markets this issue 9 BREAKF AST pluots, mangoes, peaches - need we say more? 13 FRUIT SALAD just a dessert no longer 16 WITH FISH transport your mind and your tastebuds 22 QUENCH 5
bevvies sans sugar with maximum taste - oh yeah!
RE-DO JUNK FOOD same components, made-over 28 PARTY FOOD because healthy food is meant to be shared 30 OH SWEET 27
there’s no way we live without sweets.
Bona Food is an independent magazine made for the love of wholesome food. All design, words, photos and recipes were created or graciously adapted at Bona Food headquarters in Adelaide. Thank you for reading the fine print. There aren’t any secrets here. Check us out at www.bonafood.com.au or write us a love note at firstname.lastname@example.org and we’l write you one back ABN 49849850221 © Bona Food
just good whole food
D O O F E L O H W D O O G T
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.
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.
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 PRONOUNCE BECOME SO COMMONPLACE? IN OUR WORLD, INGREDIENTS HAVE NAMES, NEVER EVER NUMBERS.
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.
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!
& in this issue MANGOES PINEAPPLE PEACHES AVOCADOES ZUCHINNI LIMES TOMATOES
just good whole food
TASTES LIKE SUMMER IN HERE
mango chilli zuchinni slaw
PROMOTING GOOD FOOD, LOCAL PRODUCTS AND HEALTHIER LIVING. HEAPS OF AWESOME AD OPTIONS TO GET YOUR BRAND ASSOCIATED WITH HEALTHY GOODNESS. LET’S WORK TOGETHER download our media plan www.bonafood.com.au/advertise or email us email@example.com
DAPPLE DANDY serves 2
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
sprinkle [AND DRIZZLE]
The lovechild of the plum and the apricot. A source of vitamin A, vitamin C, and fibre.
chiaSEEDS. Helps stabilize blood sugar levels, best known source of essential Omega 3â€™s.
ies. r r e b i goj ce of
our majoinr As , vitamin C vitam and fibre.
B R E A K FA S T
in C, this Chock fusl frouf itvfiitgam against s ht deliciou ncer, arthiritis ca and indigestion. just good whole food
///////////////////////////////// MANGO PARFAIT w
ts. at u n al , gre and
w ega 3’s nction An Ombrain fturationr. ce of for conceennt sonu E! l i exce vitam
PEPITAS ALMONDS WALNUTS 1 1/2 CUP OF ROLLED OATS APPLE SKIN OF 1 APPLE APPLE SAUCE 2 TBSP CHIA SEEDS
MIX INGREDIENTS PUT ON A LINED BAKING TRAY BAKE FOR 35 MINS AT 160° MIXING UP 1/2 WAY THROUGH
boil apple in cinnamon and 1” lemon peel until tender. drain most of the water, then blitz
s. high in pr vitamin Kotein, fibre, miner,ahlsigh in
ExceOAT of fib l ent S. in ch re ansource oles d low tero l
12 just good whole food
no longer just dessert
tropical barley Barley is richer than most other grains in both soluble and insoluble fibre.
1 cup pearl barley 1cup pineapple (diced) 1red onion (diced) small bunch oâ€™ mint leaves boil barley until tender allow to cool mix with other ingredients
1 tsp mustard seeds 1/2 tsp chia seeds 10 mint leaves 3 tbsp lemon juice 1tsp honey 1 tsp grated ginger s+p
summer caprese Tomato is the highest source of Lycopene, a vital anti-oxidant that helps in the fight against cancer-
fig + rocket Figs are low in calories but high in fibre, minerals and vitamins. antioxidant rich. 4 figs 2 cups rocket walnuts goats cheese
1 tbsp tahini 1 tsp honey 1 tbsp lemon juice water - to thin 1/2 tsp dijon mustard
14 just good whole food
2 tbsp balsamic vinegar 2 tbsp olive oil s+p
mozarella tomato nectarine mint
summer FRUIT SALAD
mango chilli zuchinni slaw Mango is a rich source of potassium to help control heart rate + blood pressure. Itâ€™s also rich in vitamin C.
1/2 mango 1â€? of chilli 10 mint leaves 2 tbsp o-oil 1 tbsp water s+p
add to 1.5 ribboned zuchinnis
BLITZ until smooth
quinoa + apple Quinoa is a protein powerhouse. It contains all 8 of the essential amino acids, iron source helping deliver oxygen to the blood apple quinoa walnuts goats cheese baby spinach sultanas
3 tbsp lemon juice 1tsp honey 1 tsp dijon mustard 1 tbsp o-oil s+p
tropical skewers prawn red onion pineapple prawn red onion pinepple 1â€? chilli 1 clove garlic 1â€? ginger 3 tbsp o-oil 1 lime juice + rind
Prawns are loaded with protein, vitamin D, vitamin B3 and zinc.
spike & bbq until prawns are cooked through
Fish is a low-fat high quality protein. Fil ed with omega-3 fatty acids that keep our heart and brain healthy.
thai fish cakes with chilli aioli
500gms firm white fish - roughly chopped 2 limes - zested and juiced 2â€? red chilli - chopped 2â€? ginger - chopped 2 garlic cloves - chopped 1 egg yolk 1 tsp dijon mustard 3/4 cup olive oil juice 1 lime juice 1/2 lemon 1/3 tsp chilli - finely chopped 1 garlic clove - crushed
18 just good whole food
mix ingredients in a food processor until just combined
press into 5cm thick patties
mix yolk and mustard add oil as you whisk, little by little.
when thick and combined add remaining ingredients
salmon & salsa cous cous 500gms Salmon steak juice 1/2 lemon s + p 3/4 cup whole wheat cous cous 4 tomatoes - diced 1 red onion - diced 2 corn cobs - cooked and kernals removed s + p 1 bunch of corriander 1 lime - juiced and zested 2 tbsp water 2 tbsp olive oil s + p
Salmon is rich in omega 3 fatty acids for a healthy heart. Easy protien to digest and process. season salmon with s + p and juice
Cover the cous cous with boiling water
mix ingredients in a food processor
bake at 165째C for 12-15 minutes
fluff with a fork and add remaining ingregients
Stir into the cous cous mix and serve
O UR OUT O K C E H O C RT Y F D PA SI O N O N V ER GE 29 PA
JUST GOOD, WHOLE FOODS. JUST GOOD, FLEXIBLE OPTIONS. JUST GOOD BUSINESS. ADVERTISING@BONAFOOD.COM.AU WWW.BONAFOOD.COM.AU/ADVERTISE
20 just good whole food
add corn, capsicum, roasted capsicum, roasted eggplant fried eggplant, sundried anything. MAKE IT YOUR WAY!
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
1.5 cups kidney beans 2 carrots - julienned 6 lettuce leaves 1 small red onion - diced 1” chilli - diced 1 tbsp parsley s+p 1 tsp dijon mustard 1” chilli - diced 1 tsp grated ginger 2 tbsp olive oil juice of 1/2 orange s+p
COOK BEANS. MIX BEANS + ONION, CHILLI + PARSLEY + 1/2 DRESSING IN A FOOD PROCESSOR. DIVIDE BETWEEN LETTUCE CUPS, ADD CARROT + REMAINING DRESSING.
pineapple & mint smoohthie
22 just good whole food
QUENCH Soft drinks be gone weâ€™ve got easy summer refreshers to keep you cool and full of good juice this summer
CRAN-MINT REFRESHER 30 MLS ORGANIC CRANBERRY JUICE 5 MINT LEAVE - TORN ORANGE ZEST TOP WITH SPARKLING WATER
RAPP N F Y BERR WATERMEELSO N O MEL P FROZEN RAWBERRI
1/2 CUFROZEN STIND 5 ANGE R OR BLITZ -
24 just good whole food
NA KIWI-PI -CHOPPEED - CHOPPED IT U R F I PPL 2 KIW 1/
PINEA JUICE 1 TSP FREWSHTBSP PINEAPPLINEG WATER A FE WITH SPARKL TOP
1/2 CR CUP AN ORG DE AN LIC IC C IO RAN US AH AN 1 K BERR DFU IWI Y -BL L OF FRUI JUICE ITZ ICE T -
N ORANGE JUICE OF 1/E2AAVES 4 MINT L SPARKLING WATER TOP WITH
GOT A STORY? GOT A PRODUCT? WE WANT TO KNOW. our june/july issue will our debut print issue INCLUDing LOCAL REVIEWS, FEATURE STORIES, RECOMMENDATIONS AND SOME PRETTY AWESOME WHOLE FOOD RECIPES too.
BOOK YOUR PAGE. WE ONLY BITE FOOD.
www.bonafood.com.au 26 just good whole food
TACO MEDLEY Avocado has high levels of folate to protect against heart disease and stroke. The best fruit source of vitamin E and full of healthy fats that make your hair and skin glow. Win! 2 barramundi steaks (approx 250gm each) 1 avocado 1 small red onion (diced) 1 long red chilli 1 bunch of coriander 2 limes 8 tomatoes (diced) 1 tin of black/red beans s + p
S O C A T FISH
preheat oven to 175째c. cover barramundi with 1/2 lime juice, zest & s + p. MIX
tomato 1/2 onion s+p 1/2 corriander 1/2 chilli some lime juice. MASH
avocado 1/2 onion chilli 2 tbsp coriander lime s+p BAKE
barramundi approx 15 - 18 mins. RINSE
sprinkle with corriander. squeeze more lime.
REAP PRAISE & LOVE*
* 70% LIKELY TO WORK LIKE THIS
28 just good whole food
thai mini fish cakes + chilli aioli see page 8 for recipe
simply roll into little balls about this big
FROZ EN LE M TART CAKE ON
The night before
n pla AD E AH
Chop up bananas, cover and freeze over night.
The day of
Cashews are rich in heart friendly fatty acids and fibre. A handful of cashews a day can provide enough minerals to prevent deficiency diseases.
cover cashews with water for min 3 hours. For the base 1/2 cup almonds 8 pitted dates 1/2 cup walnuts 2tbsp goji berries 1 tbsp of raisins 3 tbsp sunflower seeds For the Filling 2 cups of cashews 2 frozen bananas 2 lemons - juice and zest 3tbsp honey 1/2tbsp organic vanilla extract
h w it n h s i o n Gar y + lem t e hon t + min zes aves le
30 just good whole food
blend til sticky 2
blitz until smooth
press into edges of springform tin
refridgerate for 30mins
add these & blitz until smooth 5
Pour mixture over crust. 4
freeze for a few hours
remove 10 mins before serving.
oh . T E E SW
PROCESS BANANA + 1 TSP PEANUT BUTTER
MIX IN WALNUTS
ALNUT W & R E BUTT PEANUT ECREAM FAKE IC
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Published on Apr 10, 2012
Bona Food Magazine brings you delicious recipes using just good, whole food. That's right, our pages are free of preservatives, chemicals an...