Flannerys Magazine - Winter 19

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L I F E S T Y L E | H E A LT H | W E L L N E S S | O RG A N I C | N O U R I S H I N G R E C I P E S

w I N T E R 2 0 1 9 - TA K E M E H O M E . . . I ’ M F R E E





letter from the editor Winter can be a time when some of us feel more relaxed about chilling out and slowing down our pace of lifestyle, cooking more ‘slow foods’ or perhaps swapping one of those gym sessions for a yoga class. It’s also a great season to come together and enjoy a backyard bonfire or go solo and start creating those recipes you’ve been wanting to attempt. For inspiration on how to eat in rhythm with the winter season check out our ‘What’s in Season’ fresh produce overview on page 6. We have a great highlight on potatoes – the perfect staple for comfort cooking. Citrus fruits are also in abundance during winter, a delicious way to keep up that vitamin C! Speaking of vitamin C, sometimes we need a boost in vitamins and immunity during the colder months. Check out our Winter Remedies article on pages 16-17. Flannerys Naturopath Alinda Boyd writes about what you can do to prepare for winter, how to support yourself when feeling rundown with a cold or flu and also how to best recover. Alinda also touches on children’s immunity and how we can naturally support our youngsters across winter. With World Breastfeeding Week happening in August we’ve touched on breastfeeding and post birth topics in this edition. Read our Mums on a Mission article with Franjos Kitchen founders on pages 20-21 and also our Post Birth Support guide by qualified Naturopath – Amy Gilbert on page 27. We’ve also put together some earthy winter warmer recipes for you to create and share. You can find our Soups for the Soul recipes on pages 18-19 and to help keep those insides warm and nourished, head over to page 22 where you can find thermos-friendly drinks, from tea infusions to hot chocolate, spicy chai and lattes. We wish you a cosy winter ahead and that this issue helps to bring wellness and warmth into your homes and hearts. Aimee Curatolo x

Find your closest store OUR MISSIO N

We are committed to creating a healthier, happier world by enhancing wellness through good food. CONTE NTS 4 Our winter wellness guide 6 What’s in season 8 Gut-friendly foods for winter 10 Understanding organics 12 DIY oil cleansing 14 Winter specials 16 Natural winter remedies 18 Soups for the soul 20 Mums on a mission 22 Thermos friendly drinks 23 Staff picks 24 New arrivals 25 Batch cooking 27 Post birth support 28 Plant based milk 30 Our guide to bulk

GRAPHIC DESIGNER Bolivia Baran FRONT COVER By Maddie Bingham

These articles are for educational purposes only. Always seek health advice from your healthcare professional. Some products may not be available at all stores. Prices correct at the time of print.




Superfeast Mushrooms MASON’S MUSHROOMS 50g | $37.48

Feeling fatigued? Looking for a boost of vitality in your life? We’re firm believers of healing from within. This super-blend of nourishing medicinal mushrooms contains the perfect combination to help support immunity, gut health, hormonal function and the nervous system. We love adding ¼ - ½ tsp daily to our smoothies, coffee, broths or stirring it into plant milk for an instant tonic tea.


Morlife GREENS KIDZ 150g | $29.95

Nutra Organics MERMAID LATTE POWDER 90g | $19.98

This powder not only makes any meal look like a magical food created for a mermaid, it’s also filled with goodness, get creative in the kitchen! It’s an infusion of sea minerals, blue superfoods, adaptogenic herbs, ayurvedic chai spices, creamy coconut milk and manuka honey. The perfect drink as a morning and afternoon pick me up. Add me to smoothies, or with a little hot water & warm milk of choice.

Constantly battling against your kids to try and get them to eat their veggies and greens? We have the answer that will supercharge their diet! This amazing product contains 22 superfoods that are packed with potassium, vitamin C, calcium, iron, and magnesium. It has also been sweetened naturally with monk fruit juice powder so the kids will love it!



ESSENTIAL PRODUCTS 5 Herbs of Gold BIO CURCUMIN 5400 60 tablets | $69.98




Who doesn’t love having beautifully painted nails? One of our favourite lacquers to use is Sienna. They have an array of amazing colours to pick from. Created with love from Byron Bay, this vegan nail polish range is free from toxins. Sienna have given so much dedication to creating a product that is ethical. The formula is also breathable and water permeable.

Stay well with Herbs of Gold this winter. We’re loving the reformulated Bio Curcumin which now has a higher strength curcumin. Why curcumin? It is the active component of turmeric which is responsible for its antiinflammatory and anti-arthritic action. This formula has been known to assist with relieving the pain of mild arthritis as well as increasing joint mobility whilst reducing joint swelling.


Hot Tresses REHABILITATION SHAMPOO 250ml | $29.95

Winter often leaves our hair feeling extremely dry and lifeless. Fortunately for you, we’ve discovered this amazing product! Say hello to healthy, silky and luscious hair with the help of paw paw, pumpkin, French green clay, castor seed, coconut and ylang ylang oils. Together these amazing ingredients actively cleanse, exfoliate, detox and stimulate the scalp preparing it for the Hot Tresses Rehabilitation conditioner.


Winterlust By Aimee Curatolo

During winter there can be an innate desire to add on those woolly layers, cosy down and have a long soak in a steamy bath.

such as, an immune boosting blend of turmeric, liquorice and ginger from Ministry of Tea, or Pukka’s elderberry and echinacea. For a zesty concoction try English Tea Shop’s lemongrass, ginger and citrus tea. Pour yourself and your loved ones a cuppa, sit back, chill out and let those good vibes reverberate.

lthough winter can be a time to slow down with the cold weather and shorter days, it doesn’t need to be in the form of hibernation. It’s important to keep our joints moving and to maintain that blood flow. Even if it’s a brisk morning or afternoon walk, some yoga, or a game of footy in the park…the endorphins will help to maintain your spirits and wellbeing.

Self-care and taking a few quiet moments to ourselves is important at any given time, however in winter it can be truly invigorating to run a warm bath and (with the cooler air temperatures) a time when candles and diffusers can deeply infuse our homes. Celebrate winter solstice and organise an evening of relaxation. Prepare your room with some aromatherapy and diffuse the air with those winter oils. Springfields Essential Oils are a wonderful way to cleanse and protect your space. Try the Eucalyptus, Ezi-Breathe or Lemon


Winter can also be a time to exercise our minds as well as our bodies. By staying active and taking care of our nutrition, this will usually have a knock-on effect with keeping stress at bay. Winter trekking can be a wonderful way to be outdoors and soak up nature…movement whilst gaining clarity. Like many of us, it’s nice to get comfy with a good book or watch a movie when it’s chilly out, but it’s also important not to get too bunkered down. Gather a tribe and have a booze-free happy hour. Get your mates to bring along their favourite hot brew. Try out (or show off) some of the stunning Nutra Organics superfood latte blends, from ethereal mermaid lattes, to smooth velvet and dreamy lunar lattes. A creamy chai or hot chocolate are also great classics to take to a booze-free happy hour in winter. Loving Earth have created an incredible hot chocolate blend which includes Amazonico Criollo cacao, which has been grown by a small community of families in Peru. This blend also offers shavings of Loving Earth’s rich coconut mylk chocolate to ensure its decadent creamy texture. Get those beautiful tea sets and pots out people, as tea is the ultimate beverage to include in an afternoon of brewing and the possibilities seem almost endless. There is an abundance of choices when it comes to tea. Pukka, The Ministry of Tea range and the English Tea Shop all have incredible organic, pre-mixed blends to infuse on a winter’s afternoon. Select a variety that’s applicable to the season

Winter trekking can be a wonderful way to be outdoors and soak up nature.” blends to help keep those winter ailments at bay. After you’ve popped-on the diffuser run a soothing bath with a few drops of your favourite essential oil, or bath salts. Evodia Epzen Magnesium Bath Crystals contain Epsom Salts - the highest grade of magnesium and have a range of different options, from their Pure salts (for more sensitive skin) and the Relax and Soothe varieties, which are pre-blended with pure essential oils. To embrace the shortest day of the year, turn out the bathroom light, and fire up some candles. Raww Super Fragrant Candles really live up to their name. They smell incredible and are hand poured with premium soy wax. Try the Spiced Pear or Sweet Orange variants for that ultimate winter aroma. As you unwind and soak up the wellness, let the day go and use this moment to relax both the body and mind.

Wellness can incorporate an array of elements which pair harmoniously with winter. In-season produce such as citrus is in abundance over the winter months and seemingly coincides with what our bodies crave during the cooler temperatures. Consuming juicy oranges, mandarins, limes and lemons are the perfect way to keep your vitamin C intake sustained during the cooler months. If you’re looking for an extra dose of vitamin C, Melrose vitamin C powder may also help to prevent or reduce the severity of colds. Winter skin care is also an important component to consider in relation to wellness as many of us tend to have flare ups resulting in dry and inflamed skin. Make switches to winter skincare with cream cleansers, and super hydrating moisturisers. Dr Organic Hemp Oil Skin Lotion is a fast absorbing and nourishing body lotion to combat dry, scaly winter skin. Weleda’s Skin Food range is a cut above the rest when it comes to hydration, try their hand lotion to replenish dry and rough skin. If you are looking for a night cream, the La Mav- Intense Moisture Nightly Repair Nectar aids with skin moisture retention and is perfect to hydrate and repair skin cells overnight. Moogoo skin care is a wonderful allrounder for the whole family. For more severe skin conditions such as eczema, Grahams C+ Eczema Dermatitis Relief Cream is anti-inflammatory, antibacterial and relieves inflammation while helping to control any bacteria on the skin. In addition to moisture, also remember to keep skin exfoliated and protected from the sun. Natural sunscreens are best for you and for the environment and there are a number of great options available, such as Little Urchin and Wotnot Sunscreens. Don’t forget to keep those luscious lips hydrated and plump across winter. Dr Bronner’s Naked Organic Lip Balm range is ultranourishing for dry, chapped winter lips. Now it’s time to charge into winter and hug the crispy months ahead. Please remember to always seek advice from your health care provider or visit our qualified Naturopaths and Nutritionists in-store for any support and questions relating to diet, supplements, fitness or other health programs.


Self-care and taking a few quiet moments to ourselves is important at any given time.






*The following list is just a guide and availability may vary due to environmental factors. Please think of our growers who work tirelessly to give us delicious certified organic produce seasonally and all year round. FRUIT








Custard Apple






Choose potatoes that are firm and do not have any soft spots or bruises. They should be dry and have unbroken skin. Avoid potatoes with green patches on the skin or those that are sprouting.

Kiwi Fruit




Potatoes can be mainly classified as washed or unwashed. Some types of potatoes are more suitable for certain uses too. For instance, the Sebago (unwashed and the most common variety) is a versatile potato that can be boiled, baked, mashed or fried.




Onion, Spring






Peas, Snow








Shallot/Spring Onions




Sweet potatoes really do live up to their name and are another excellent source of vitamins A and B6 and contain dietary fibre.



Choose medium-sized sweet potatoes with smooth, undamaged skin. Avoid those with black spots, soft patches or cracked skin. Like other potatoes, you should also avoid sweet potatoes that are sprouting. Three varieties of sweet potato are available in Australia. The most common type is the gold variety, which has orange skin and bright orange flesh. The other varieties are the whiteskinned type, with creamy white flesh, and the purple sweet potato, with pink to red skin and creamy white flesh. The white and purple sweet potatoes are not as sweet as the gold variety and may discolour after being peeled.


Sweet Potato





e’re loving our in-season spuds! The quintessential comfort food for winter. Not only versatile as an ingredient, but a family favourite for all tastes… even those who’s palates are a little fussier. Potatoes provide a good source of vitamin C and B-group vitamins (B3 and B6), and contain minerals such as calcium, iron and magnesium. They also contain a dynamic source of dietary fibre and carbohydrates – great for fuelling your cold winter days and nights.

On the other hand, Desiree potatoes (washed) are great for boiling or baking and making gnocchi but not for deep-frying. Other varieties to look out for: Kipfler, Dutch Cream (similar to Sebago), Kestral, King Edward, Nicola (similar to Desiree but with white skin) and the beautiful Midnight Purple variety!

Enjoy these versatile vegetables as a delicious side dish to go with meat, chicken or fish. Serve as a freshly cooked potato chip, a fluffy mash, dress them up as a jacket potato, a crispy frittata, potato salad or blend for a hearty potato soup!


Broccoli Broccolini


Beans, Broad

















A golden formula to help maintain healthy digestive function

Always read the label. Follow theYOU directions R ORGA NIC & Wfor HOLEuse. F OOD M A R K E T

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G UT- F R I E N D LY FOODS F OR A HE A LTH Y W I N TE R By Gabriela Ciobotaru, Flannerys Nutritionist


ou might be asking why so many people talk about gut-friendly foods including fermented foods and broths? Fermentation represented for many years the only way people could preserve food. But preservation was not the only benefit, as studies have shown most fermented foods and broths are a rich source of beneficial bacteria and contain digestive supporting compounds and vitamins.

producing enzymes that aid in the digestion of food. Fermentation also aids in the activation and bio-availability of compounds found in foods, for example, fermentation of cabbage (sauerkraut and kimchi) help in the conversion of glucosinolates into its active forms (indole3-carbinol).


When it comes to supporting and strengthening the immune system, fermented foods provide one of the factors that help in achieving these goals…probiotics. The gut microflora has a great impact on the function of the immune system, as diverse gut bacteria support the production of immune cells

In Europe, most common fermented foods are sauerkraut, kefir, yoghurt and fermented olives. In Asia soy is one of the most common foods to be fermented in the forms of miso paste, nato, sufu, tempeh, Tao-si and soy sauce. But in most Asian cultures, vegetables such as cabbage are used in the making of kimchi, a traditional Korean fermented food that has now become more popular throughout western culture. In order for the fermentation process to begin, it is necessary to add culture to the food, being bacteria, yeasts or a combination of both (also known as a symbiotic culture). Once the culture is added, the living organism will start breaking down fibres and sugars found in the food, because these provide energy for the organisms. The by-products of the fermentation process are billions of good bacteria and lactic acid which keeps the bad bacteria and moulds away from contaminating the food because of its acidic property. As mentioned before, fermented foods also contain vitamins, more specifically B vitamins. During the fermentation process more B vitamins are synthesised by the bacteria or yeast present, including small amounts of B12. What makes fermented foods so great for the digestive health, is not only the beneficial bacteria but also the acids that come with it that stimulate and help digestive function. The bacteria and yeasts also help ‘pre-digest’ some of these foods, by breaking down different compounds that may reduce the absorption of nutrients and also by


Our gut health directly influences our immune system”

B RO T H G U I D E ( P O W D E R V S L I Q U I D) As we talked about the probiotics in fermented foods to be important for maintaining a healthy gut and a strong immune function, it is important to mention another aspect that contributes to a healthy gut too. That is ensuring the gut integrity. Our gastrointestinal tract is formed by endothelial tissue that acts as a filter for nutrients, and as a barrier against any foreign compounds, thus maintaining its integrity is essential. Bone broth is one of the foods that helps to maintain a healthy gut function because it contains collagen and different amino acids which help in repairing and strengthening the gut lining. You can choose to consume either powdered forms of bone broth, which is the more concentrated form of bone broth, or the liquid form. You can mix the powdered bone broth in warm water and have it as a drink or add it to your soups and stews. You might opt to cook with liquid bone broth, by adding it as a base to your soups, or use it as a water replacement when cooking rice or other grains. O U R G U T- F R I E N D LY FAV E S Broths ○ Cherry Tree Kitchen Bone Broth

and regulate their activity. This is due to the gut-associated lymphoid tissue that is found within the gastrointestinal tract, which is one of the sites of immune cell production. Because gut bacteria play such an important role in immunity, taking care of your gut during the winter may be a good way to stay away from any colds and flus. Some easy steps that anyone can follow in order to ensure healthy gut bacteria and healthy gut function is by consuming foods that have probiotics (such as fermented foods), and consuming enough vegetables, nuts, seeds and fruits, that provide prebiotic fibres and starches, thus supporting the life of bacteria in the gut.

○ The Goods Bone Broth ○ Meadow and Marrow Bone Broth ○ Nutra Organics Broths Beverages ○ Buchi Kombucha ○ Remedy Kombucha Sauerkraut / Kimchi ○ Peace, Love and Vegetables ○ Kim-Chi Superkraut ○ Kehoes Sauerkraut


Recipe love

MIXED MUSHROOM NOODLE BOWL Vegan | Serves 2 | Cook: 30 minutes Recipe by Lauren Clayton Noodle soups and broths are a popular go-to for many when eating out or ordering in, so we’ve designed a recipe to satisfy your nutritious broth cravings whilst amping up the ‘fresh’ factor and keeping it quick-and-easy. This recipe is loaded with flavoursome ingredients but simple enough to whip up after a long day at work.

What nutrients are we talking about? Shiitake mushrooms are known for their beneficial mineral content, promoting healthy skin and reducing inflammation. Enoki mushrooms are packed full of B-vitamins and important minerals such as iron and selenium. Oyster mushrooms also contain these beneficial minerals, along with protein and B vitamins niacin (B3) for heart health and riboflavin (B2) for energy production.



B RO T H :

1. I n a medium pot, bring broth to a simmer.

• 1 cup water • 400ml The Goods umami vegetable broth • 2 tbsp. miso paste. We have used Ceres Organics • 1 bunch bok choy, sliced longways • 2 cups mixed mushrooms, chopped. We used shiitake, abalone, oyster and enoki • 1 packet udon noodles FRESH GARNISH: • ½ cup spring onions, chopped • 8 large pieces of cubed tofu, we’ve used International Organics Pure Tofu • Kimchi, we’ve used Peace Love & vegetables super-kraut • Fresh chilli paste • 1 cup organic baby spinach • Sesame seeds

3. A dd water, miso and mushrooms to the broth, and continue to simmer for 15 minutes. 4. W hile broth is simmering, stir-fry tofu pieces in tamari sauce until golden brown. Set aside.

• 1.5 cups white cabbage - sliced

• 3 tbsp. tamari

2. B ring a second pot of water to the boil and cook your noodles separately. Once cooked, set aside.

5. A dd the remaining vegetables to the broth and cook at a low simmer for a further 5-10 minutes. 6. F ill your noodle bowls starting with noodles at the bottom, then top your noodles with broth. 7. G arnish your broth with fresh spinach, spring onions, fried tofu, a tsp. of fresh chilli paste and a large tbsp. of kimchi. 8. S prinkle with sesame seeds, serve and enjoy!

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What's the difference?

UNDERSTANDING ORGANICS By Josh Gaudry, Food Scientist Flannerys


ith so many different labels and terms surrounding the products that we buy it can be confusing as to what the difference is between organic, certified organic, bio dynamic and insecticide free/ spray free. Here is our simplified guide on what to look for on your food labels and what do they actually mean.

Other accredited organisations for certification are shown below so keep an eye out for these as well.



Certified Organic means that a certain raw material or processed food complies with the rigorous set of national standards during production for organic and biodynamic produce. Organic certification is performed by seven organisations in Australia that are accredited by the department of agriculture, fisheries and forestry or DAFF for short. Most organic products will carry a certification trademark from its certification body, which verifies that the product is indeed organic. The most commonly recognised symbol and the largest certification body is the ACO (Australia Certified Organic). Products carrying these logos can be trusted that all ingredients have followed the organic standards in all stages of production from paddock to plate.

Organic farming is a whole systems approach and considers everything involved including, soil, plants, animals, food, people and the environment. Depending on the product the standards differ but in general organic products:

STANDARDS FOR IMPORTED PRODUC TS Other countries have their own certification bodies and standards they have to uphold. While the general guidelines are similar for organic certification, they do differ from country to country…some with more strict guidelines, and some with less. In Australia the national standard for organic and biodynamic produce is some of the most rigorous and respected in the world. Some logos you might see from imported products are the USDA from the US and China’s organic certification shown below.

○ Are grown without the use of synthetic chemicals (no synthetic pesticides sprayed) ○ Grown without synthetic fertilisers ○ Do not use any GMO’s ○ Ensure that physical, biological and mechanical controls are used primarily to control pests and that any substances used to protect their produce from pests and insects (usually as a secondary measure), are approved by ACO. ○ For livestock, the animals must be fed 100 percent organic feed and not be given antibiotics or hormones. And their living conditions have to accommodate natural behaviours (such as grazing).

If you want more information to delve deeper into what the Australian standards are for organic certification for specific sectors you can download the complete standard at: www.austorganic.com/publications/ australian-certified-organic-standard/

IS “ORGANIC” THE SAME? Often foods labelled ‘organic’ actually refer to certified organic and with the strict guidelines in Australia, you can be assured most products labelled organic are indeed certified. Manufacturers can get into a lot


of trouble if it’s found their product is being falsely advertised as organic. Occasionally local farmers at farmers markets etc can say their produce is “organically grown”, this normally means they have not gone through the organic certification process but have used organic and chemical-free practices in their production. The organic certification process can be quite an expensive one which some small farmers cannot afford. This is unregulated of course so it’s always good to ask lots of questions about the processing, sprays and fertilisers they have used when buying uncertified organic products. Processed products with various ingredients can also vary in how much they are organic and might be labelled as either 100% organic, which means all ingredients are organic and produced in an organic facility, or it may stipulate only a percentage of organic ingredients.

WHAT IS BIO -DY NAMIC & HO W IS IT DIFFERENT TO ORGANIC Bio-Dynamic farming is an enhanced or alternative method of organic farming started in 1924 by a philosopher named Rudolf Steiner. It has evolved significantly since the 20’s, as our agricultural system has, and is a holistic approach

to agriculture using traditional farming techniques with a prescribed list of natural “preparations”. These preparations are made from minerals and herbs and are used to enhance the compost used in the fields and to further enrich the sunlight permeated into the plant. Biodynamics also considers universal and cosmic forces at play in the farming environment, such as the effect of the moon and solar system on growing phases of plants. Bio-Dynamic farming is regulated under the same strict regulations as organics. A lot of organic farmers use some bio-dynamic farming techniques hence most bio-dynamic products can also be organic.

so it always best to wash your fruit and veg before eating regardless of whether they are organic or not.

INSEC TICIDE FREE This is not a strictly defined term but is commonly used to refer to products that haven’t gone through the process of organic certification but don’t use synthetic insecticides in their production. This term is unregulated but if buying insecticide free products from a trusted source, it can sometimes be of high quality without the expensive price tag. It’s a bit of a misconception that organic produce hasn’t been sprayed with anything. There are certain natural pesticides and herbicides allowed for use under the organic certification standards

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DIY OIL CLEANSING By Flannerys Naturopath Mary Kharma


il cleansing is a natural and often effective cleanser for all skin types. Oil cleansing is used to cleanse the skin naturally and gently, while helping keep the skin’s own natural pH balance. The idea is to use natural oils in specific combinations to cleanse the skin and balance your own natural oils. The basic concept is to massage the oil blend onto your skin which will then assist in dissolving and removing any oil and impurities that are clogged in your pores without stripping the good oils. There can be an adjustment period where the skin may exacerbate before it gets better, most resources suggest that this is a detox reaction as the impurities are pulled from the skin. Here’s a simple DIY guide from us to you.

OIL CLE ANSE BLEND: You will need: ○ 1/4 Vrindāvan Organics castor oil *certified organic ○ 3/4 Organic olive oil ○ Clean bamboo wash cloth * With the measurement you can use any cup or any desired bottle, as long as the ratio stays at 1/4 castor oil: 3/4 olive oil.

Method: Step 1: Blend the ingredients together in a bowl and pour about a quarter size amount of your blend into your hand and massage directly onto your face (do not wet your skin first). Use smooth circular strokes for at least 1 minute 2 minutes or until you are sure the oil has saturated your skin. Oil cleansing is also a very effective and natural way to remove your makeup. Step 2: Place a clean wash cloth underneath hot water, wring it out, and gently place over your face. This will create steam against the skin to remove any impurities. Leave the wash cloth on for about 1 minute, there will be a slight excess of oil, but this is beneficial. Step 3: Typically, no moisturiser is needed after the adjustment period, but if you still have dry skin, try reducing the amount of astringent oil and using a tiny bit of homemade organic lotion to moisturise the skin. We like castor oil as it is a natural astringent, so it helps pull impurities from the skin making it ideal for oily or combination skin and even dry skin in smaller amounts. Castor oil has also been found to help prevent breakage and strengthen eyelashes. Ideal for acting as an all-inone natural makeup remover / lash booster…assisting in faster and healthier lash growth while adding moisture, shine, gloss and hydration. This oil is rich in Omega 8 and packed with many beneficial nutrients such as protein, minerals, fatty acids, anti-bacterial properties, anti-fungal properties, vitamin E, and antioxidants for tissue repair.

G A M E C H A N G I N G N AT U R A L M A S C A R A S with INIKA Organics. Find out which is the best option for you with our guide. Made with certified vegan & organic ingredients. To lengthen short lashes

For naturally healthy lashes

The Long Lash Vegan Mascara

The Mascara

A luxurious formula that uses 100% natural ingredients to boost lash length. Available in black and brown. • Best-selling and awardwinning formula for incredible length. • Carnauba Wax boosts volume and length, creating show-stopping lashes. • Blends the astringent and anti-inflammatory properties of Magnolia Bark Extract with the nourishing benefits of Vitamin E.

To add some curves to your lashes The Curvy Lash Vegan Mascara Enriched with Certified Organic Carnauba Wax and Vitamin E, this curling mascara will flare out lashes and hold them in place with a deep dose of pigment. Available in black and blue. • A plant-based, smudgeproof formula • Custom-designed curling wand • Lifts, lengthens and curls

The World’s first Certified Organic and Vegan mascara with the highest percentage of Certified Organic ingredients - 71%! Available in black and brown. • Featuring Cranberry Water to protect and nourish lashes. • Rich in Magnolia Bark extract, Vitamin E and Sunflower Oil to give a glossy shine. • Ideal for those with sensitive eyes.

Make invisible lashes stand out The Bold Lash Vegan Mascara Dramatically amplify your lashes with this buildable, deeply pigmented formula. Available in black and brown. • Volumise and thicken lashes for an ultra-bold finish • Large brush separates and coats individual lashes • Create dramatic lashes in a single swipe


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D O N E N AT U R A L LY By Alinda Boyd – Naturopath Flannerys


t’s hard to believe the winter season is upon us once again. Shorter days and longer nights might mean less time outdoors in the sunshine and fresh air, and more time in close confines, often stuck inside with snuffling coworkers or congested children. These factors all contribute to the rise in cold and flu cases that occur during the colder months. Natural remedies which include herbal medicines and nutritional supplements can be used with great effect in the prevention, treatment and recovery phases of a cold or the flu. PREVENTION You’ve heard the saying a thousand times, but it really does ring true – prevention is better than cure, and nobody wants to suffer through a cold or flu if they can prevent it in the first place. Cold and flu viruses are easily spread, so prevention begins with good hygiene which includes washing your hands regularly and avoiding close contact with people who are sick. If you do succumb to a cold or flu, you can minimise its spread by sneezing or coughing into a tissue and disposing of it, washing your hands regularly and keeping your distance from those around you. Dr Bronners Lavender Organic Hand Sanitizer is a refreshing and effective tactic to keep those pesky germs away. Sounds simple but it’s often the simple things that people forget! There are a number of herbal medicines and nutritional supplements can also help to improve your immune defences over the winter months. Some of our favourite herbs for this include echinacea, olive leaf extract, andrographis, garlic and elderberry, while vitamins A, C, D and zinc have important roles in the immune system. Ethical Nutrients Immune Defence combines herbal medicines with selected nutrients which can be used preventatively throughout the colder months to keep colds and flu at bay. With a long history of traditional use in other countries, medicinal mushrooms are gaining in popularity in Australia, due to their role in enhancing the immune system. Mushrooms possess antimicrobial and antiviral activity and can modulate and enhance the immune system, making them a great choice as a cold and flu preventative. Medicinal mushrooms which are beneficial over the cold and flu season include cordyceps, reishi, maitake, shiitake, and turkey tail. SuperFeast produces a range of high-quality tonic mushrooms that can easily be added to your daily smoothie, juice or even coffee. For a tablet option try Herbs of Gold Mushroom 5 Complex. It may come as a surprise to many that our gut health directly influences our immune system. Maintaining good gut health is therefore essential in ensuring optimum immune function and can be achieved through the

Our gut health directly influences our immune system”


incorporation of fermented and prebiotic foods into your daily diet. Fermented foods such as kimchi, sauerkraut and yoghurt provide a range of beneficial bacteria, while prebiotic foods such as garlic, onions, green banana starch and chicory root provide the fuel for your gut microbes to feed and flourish. Try incorporating sauerkraut such as those from Peace, Love and Vegetables or green banana resistant starch from Natural Evolution into your meals to maximise both gut and immune health and prevent winter ailments. RELIEF The symptoms of the common cold include a sore throat, runny nose, cough and congestion, which can range from mild through to severe. The flu can include these symptoms too, but sufferers may also experience body aches, fevers, sweats, chills, and fatigue all of which may be severe. As the name suggests, immuneenhancing herbs enhance various aspects of the immune system, while antiviral, anticatarrhal, anti-inflammatory, expectorant, and antitussive herbs provide symptomatic relief by reducing phlegm, congestion, coughing, and sneezing while also soothing the respiratory tract and easing the pain that accompanies a sore throat. Some of our favourite herbs for both symptom relief and immune support include olive leaf extract, echinacea, andrographis, elderberry, elderflower, elecampane, mullein, propolis, thyme, and ginger. A custom herbal tonic from our instore naturopaths and herbalists can be tailored to your individual needs. Simple home recipes such as tea made from lemon, manuka honey, garlic and ginger consumed throughout the day can provide symptomatic relief while delivering the antimicrobial and anti-inflammatory benefits of garlic, ginger and manuka honey. And let’s not forget chicken soup – full of antiviral and immune boosting ingredients that can help with symptom relief too. A customer favourite – Hilbilby Fire Tonic is sure to clear out any congestion with its blend of herbs, spices and vegetables in an apple cider vinegar base. R E CO V E RY As important as the treatment phase of a cold or flu is the recovery phase. This is the phase most people are likely to skip in their rush to return to their busy lives. Your body needs time to recover, and taking things slow for a few days or even weeks after illness can help prevent you getting sick again. Fresh air, sunshine, adequate sleep and a little bit of gentle exercise like a stroll along the beach or at the park can do wonders when recovering from winter infections. Nutritionally, warming foods like slow cooked soups, stews and broths

provide easily digestible and nutrientpacked meal options that can be made in bulk and frozen to provide convenient meal options when in the recovery phase. If you are looking for herbal or nutritional support, Fusion Health Astra 8 Immune Tonic is a blend of Chinese and western herbs that are used traditionally for convalescence - to help the body recover and rebuild its immune defences. Medicinal mushrooms are also fantastic immune tonics that can be incorporated into the recovery phase. CHILDREN’S IMMUNIT Y Respiratory infections are even more common in children than in adults, which is not surprising given the amount of time that children spend in close contact sharing not only just toys but germs too. Add to that the time spent in childcare for young children and you’re left with a melting pot of viruses that more often than not result in a runny nose, cough and the symptoms of a respiratory infection. Immune support in children focuses on providing the nutrients needed for healthy immune function (vitamins A, C, D and zinc) combined with immune boosting and symptom-fighting herbs such as echinacea, elderberry, eyebright, thyme, aniseed, licorice, calendula, elecampane, ivy and marshmallow. And remember, a healthy gut helps a healthy immune system. Herbs of Gold Immune Care and the Kiwiherb range of children’s immune products are effective cold and flu remedies for both prevention and treatment. Nordic Naturals produces a range of kid-friendly cod liver oil that provides a natural source of vitamin A and D for immune support. BioCeuticals UltraBiotic Immune Support for Juniors contains a clinically-trialled blend of probiotics combined with vitamin C which has been shown to reduce the incidence of respiratory tract infections and cough and cold symptoms, while also supporting gut health. Best of all, these products are formulated specifically for children meaning they taste great with (most!) children happy to take them. For bed time, Springfields Ezi-Breathe essential oil diluted and rubbed on the soles of the feet or added to a diffuser can provide symptomatic relief. Foods to incorporate into children’s (and adults) diets to provide the nutrients needed for a healthy immune system include brightly coloured fruits and vegetables, fermented foods (yoghurt, kefir, sauerkraut), sesame seeds, pumpkin seeds, oily fish such as salmon, and spices such as garlic and ginger. Start with small amounts added to cooking if they are fussy and let them know that these foods fight bad bugs and help make them strong.




oost your wellness during the cooler months with these three soup recipes, that will not only warm your homes but brighten your spirits across winter. We’ve put together a collection of recipes looking at collagen support, immunity function and a vegan spin on the classic pea and ham soup.

CO L L A G E N B O OS T E R S O U P gluten free, dairy free | serves 4 - 6 This collagen booster soup is the perfect way to pack in all the extra nutrients. The vitamin C found in leafy green vegetables increase our collagen absorption & the nutra-organics powder supplements specifically target skin, nail, gut & bone strength/ structure. Increasing collagen intake is associated with several different health benefits and this soup is the perfect, tasty way to increase that. INGREDIENTS • 4 large organic potatoes • 2 organic leeks • 2 cloves organic garlic – minced • 2 cups organic spinach • 1 cup organic kale • 1 cup organic cauliflower • 2 tbsp organic butter • 500g ROZAS gourmet chicken bone broth • 2 scoops of each nutra-organics collagen powder - c ollagen beauty – skin, hair & gut health - c ollagen body – bone strength structure • 3 cups filtered water • salt & pepper

METHOD 1. C hop leeks, potatoes, cauliflower, kale & spinach into small pieces. 2. Heat butter in a large pot on medium heat. Add garlic & leeks and cook until translucent.

3. A dd potato & cauliflower. Turn to high heat and add bone broth & water, bring to boil. 4. R educe to medium heat and cook for 30 minutes. 5. A dd collagen powders, kale, spinach & salt and pepper. Cook until potatoes are soft. 6. Remove from the heat and drain some of the excess liquid (keep this to the side in case you need to add back into the soup) 7. B lend with stick blender or in a blender (you can add excess stock now if you prefer a thinner consistency). Recipe by Emily Smith



I M M U N E - B O OS T I N G C H I C K E N S O U P

vegan, dairy free, gluten free | serves 4

Serves 6

This soup is a vegan version of your favourite childhood ‘Pea and Ham’ soup. Smoked paprika and ‘bacon flavoured’ tofu are used to give this soup a hearty smoky flavour, instead of using the original ham hocks. This thick, smoky and nutritious soup is ideal for warming you up on a cold winters day. SOUP INGREDIENTS • 1 tbsp of olive oil • 1 onion, finely chopped • 3 garlic cloves, finely chopped • 1 potato, chopped into cubes • 150g dried split peas • 150g frozen organic green peas • 1L of vegetable stock • 1-2 tbsp of Simply Organic smoked paprika (for the smoky ‘ham’ flavour. • ¼ tsp of salt & pepper

TO F U I N G R E D I E N TS • 1 block of Earnest Bean Tofu Smoked • 1 tbsp Simply Organic smoked paprika • ½ tsp Simply Organic garlic powder • ½ tsp of Simply Organic onion powder • 1 tbsp Chef’s Choice organic maple syrup • 1 tbsp tamari

OPTIONAL FOR SERVING • Fresh bread • Blanched peas • Vegan cream • Olive oil

• Fresh herbs • Salt & pepper

METHOD 1. P eel and dice potato. 2. I n a large saucepan heat the olive oil, then add the onion and garlic and gently fry until fragrant, stirring occasionally. Add the diced potato and dried split peas to the saucepan followed by the vegetable stock. Simmer until tender (about 45 mins). 3. W hile the soup is simmering, prepare the tofu by pressing it with paper towel to remove all the excess liquid, and then cut it into cubes around 2-3cm in size and place in a bowl. Preheat the oven to 180 degrees celsius. In a bowl, mix together all the spices and sauces for the baked tofu. Add in the tofu and marinade for 5 minutes. Spread out the marinated tofu evenly on a baking tray lined with baking paper. Bake for around 20 minutes until its golden and slightly crispy on the outside. 4. O nce the dried peas and potatoes have been simmering for 45 mins and are tender, add in the frozen peas and simmer for a further 1-2 mins, followed by the smoked paprika and the salt and pepper. 5. R emove from the heat and add the soup to a blender and blend until smooth. 6. P our the soup into 4 bowls and top with blanched peas, the baked tofu, cream, fresh herbs, salt and pepper and a drizzle of olive oil. Serve with fresh bread. Recipe by Maddie Bingham

As the days become cooler and cases of the ‘sniffles’ begin to circulate, many of us are seeking some warm, nutrient-dense comfort food. We’re confident that this citrus chicken soup recipe will be more than just comforting, but also therapeutic and immuneboosting for anybody falling victim to flu season. Packed to the brim with fresh nutritious ingredients, we’ve also incorporated some Flannery’s favourites such as SuperFeast’s Mason’s Mushrooms and bone broth to give your immune system a powerful KICK! INGREDIENTS • Splash olive oil • 4-5 cloves garlic chopped • 1 x large or 2 x small onions • 4 tsp chopped ginger • 3 heaped tsp. chopped fresh turmeric (or 2 tsp. powdered turmeric) • 1 x green chilli • 5 cups water • 2 cups Cherry Tree Kitchen Organic Chicken Broth • 3 tsp. Marigold Swiss Vegetable Bouillon powder • 4-5 large organic chicken drumsticks, skin off • 2 large carrots, cubed • 2 cobs of corn, kernels shaved off • 1 tbsp. SuperFeast Mason’s mushrooms powder • 1/2 cup dried porcini mushrooms • 1 cup dried shiitake mushrooms

• 1/2 packet Perfect Earth brown rice pasta • Large handful organic spinach leaves • Large handful organic baby kale • 2 lemons • Handful of parsley, chopped

METHOD 1. H eat oil in a large pot. Brown the onion, garlic, chilli, ginger and turmeric until golden. 2. Add your water, broth and bouillon, and bring liquid to a heavy simmer. 3. A dd the chicken drumsticks, carrot and corn, and bring back to a simmer for 20 minutes. 4. R emove chicken drumsticks, allowing broth to continue simmering. Remove the chicken meat from the bones. Discard bones or keep them to create your own bone broth later. 5. Add the pasta, dried mushrooms, Mason’s Mushrooms powder and chicken meat to your pot. Continue to simmer until pasta is cooked. 6. Turn off the heat, and add your spinach and kale. Stir through until all leaves are wilted. 7. Serve your soup, garnishing with parsley and a generous amount of lemon juice. It is essential that the lemon juice is added freshlysqueezed over the dish rather than cooked into the broth. This avoids creating a bitter flavour and will add a fresh and flavourful element to your dish. Recipe by Lauren Clayton


Mums on a MISSION

By Aimee Curatolo with Franjos Kitchen



Let’s face it, as a new mum there is a plethora of information out there pre-birth and many of us go to great lengths to prepare and gain as much insight as we can into parenthood, however for many of us the transition post-birth may not match the expectations pre-baby and some of us feel almost lost.


nce the labour of love is complete and our precious humans have arrived, the next phase of breastfeeding may be an easy progression for some, but for others this can be a highly emotional obstacle to overcome. Amongst sleep deprivation and overwhelming emotions, breastfeeding can be a challenging time, whether it’s experiencing poor latching, working through mastitis, or having a low milk supply. Fran was one such mum that had concerns about her milk supply, as her baby (Phoebe) wasn’t gaining enough weight. This prompted Fran to research how to produce more milk. Through her research Fran discovered a recipe for lactation biscuits and after baking some batches, she found they worked wonders for her supply, which led to baby Phoebe gaining weight. Through her discovery of lactation biscuits and with Jo’s naturopath knowledge (in addition to their mutual passion for baking) they worked together to create a wholesome version of a lactation biscuit. From humble beginnings, trialling biscuit recipes in Jo’s home kitchen and testing them on local mums – Franjos Kitchen is now an international brand. “We are the number one naturopathic formulated functional food company for mums. We support mums with pure nutrition to promote health; no dairy, eggs, refined sugars or flours. Just real food with purpose. Our lactation range leads the way; they are full of additional superfoods such as teff,

Let your baby feed as much as they want. Especially in the first few weeks to month.” chia, buckwheat and quinoa as well as the amazing milk enhancing ingredients to support mums on their breastfeeding journey” Fran and Jo said. The ‘Tanker Topper’ breastfeeding biscuits are available in a delicious range of flavours including fig and almond, currant and coconut and their best-seller - chocolate chip (a gluten free option is also available). After struggling first hand with mental health issues after the birth of their children, supporting mental health was a huge priority for both Fran and Jo. After the birth of Fran's daughter, she had a particularly tough time. “We know how tough it can be and we also know there is amazing help available to mothers and their families” they said. Fran and Jo decided they wanted to give back to the organisation that had done so much for them. “That's why we decided to donate a small portion of all proceeds from our best seller Choc Chip sold online. It's our small way of bringing awareness to this issue that can affect up to 1 in 5 expecting or new mums” they said. PANDA is a wonderful foundation which fundamentally supports families across Australia affected by anxiety and depression during pregnancy and in the first year of parenthood. They operate Australia's only National Helpline for individuals and their families to recover from perinatal anxiety and depression - www.panda.org.au. Moving forward, Franjos Kitchen are committed to continuing to develop new and exciting functional foods to help Mums live their

best and most vibrant lives. According to Fran and Jo, “Foods as medicine is our passion, we have lots of pretty awesome ideas for new products in the pipeline - we are all about helping mums achieve their best selves and in turn will be able to fulfil their ‘motherly duties’ with strength and ease. We get that all mums have 'their days’; no matter how good everything ‘was' tracking. We are more than just a company producing amazing products, we are here to create a community for mums to share and support one another”.

TOP UP TIPS! ○W ater - warm or room temperature or a herbal tea… hydration is key ladies! ○ Pull back on the coffee - limit to 1 per day if you can ○P orridge for breakfast topped with 2 tablespoons of our crunchy muesli or break some of our biscuits over your porridge to help get you underway for a milk producing day! ○L et your baby feed as much as they want. Especially in the first few weeks to month, you need to train your boobs to make milk and your baby sucking on your nipple is the best way. Every 2 - 3 hours in the first few weeks for sure. *M ake sure you are eating well. If you are not nourished, then your body won't have the energy to make milk. Lots of warm and well-cooked foods. Think soups, casseroles, stews, not too spicy curries, root vegetables and well-cooked grains and legumes. Franjos Kitchen products are not only delicious but are a functional food which helps to support both mums and bubs. For more breastfeeding advice, please see our in store naturopaths and nutritionists. You can find Franjos Kitchen products at Flannerys or for more product information please see us instore or visit Franjos Kitchen at franjoskitchen.com


THERMO FRIENDLY DRINKS to warm you on the go By Courtney Blematl – Flannerys Nutritionist (student)

Winter is on its way and what better way to stay warm than having a creamy chai or a soothing turmeric latte to take with you on the go…

TEA INFUSIONS: There is nothing better than a warming cup of tea to keep ourselves in check over winter. Infusions of all sorts are a great way to add some health benefits to your daily routine in the cooler months. Brands such as Ministry of Tea have a variety of organic and Ayurvedic blends such as their turmeric, liquorice and ginger tea blend, this is a great immune boosting blend due to the anti-viral benefits of liquorice and anti-inflammatory benefits of turmeric and ginger to help keep colds at bay. Store in your thermos to keep it warm for the whole day and also to help you maintain your fluid intake. Many nonorganic teas can be laden with pesticides and herbicides, Ministry of Tea blends are made with beautiful organic ingredients and ensure that you are getting the purest ingredients possible. HOT CHOCOLATE: There is nothing like having a warm hot chocolate on a cold day, but many can be loaded with sugar and undesirable ingredients. The Loving Earth Creamy Hot Chocolate is dairy free, sugar free, and the perfect guilt-free treat to hit the spot. Made with cacao sourced from a small community in Peru, their Amazonico Criollo cacao is blended with shavings of their Creamy Coconut Mylk Chocolate to create the perfect decadent consistency. CHAI: Did you know ‘Chai’ actually means ‘Tea’ in Hindi? This combination of spices

goes back more than 5000 years and was created by a king for Ayurvedic healing. Properly known as Masala Chai, the blend of cinnamon, ginger, black pepper, cardamom cloves and black tea is the perfect winter warmer. Add a dash of your favourite plant milk, stir in a little honey and take it with you on the go. If you like your chai with a twist, Byron Chai have crafted a warming range of chai blends to suit all tastes.

There is nothing like having a warm hot chocolate on a cold day.“ LATTE MIXES: If you haven’t heard of the Nutra Organics superfood latte mixes, you will definitely want to keep reading. They have four incredible latte blends for all different purposes. The first being the favourite Golden Latte aka turmeric latte. This blend combines the amazing benefits of turmeric with Ayurvedic chai spices and Australian jellybrush Manuka honey, which is known for its anti-bacterial and anti-viral properties. They have also added coconut milk and black pepper, which perfectly combines with the turmeric to reap the most of its anti-inflammatory benefits. The vibrant blue Mermaid Latte is a blend of


Chai spices, adaptogentic herbs and blue spirulina. Adaptogens promote a general feeling of wellbeing, vitality and allow the body to cope better under stressful situations, the combination of Ashwaganda and Siberian Ginseng in this mix, which have been used in traditional medicine for thousands of years, is perfect for a morning or afternoon boost. If you are looking for an energising and detox blend, Velvet Latte is a vibrant beetroot chai infusion, which combines turmeric, ginger, cardamom, cinnamon, vanilla bean, cayenne pepper, black pepper…a perfect integration to nurture you over winter. If you’ve finished a long day and are winding down for bed, grab your thermos and add two spoons of the Lunar Latte blend, perfectly combined with a little hot water and coconut milk, for a smooth vanilla caramel blend. With the beautiful sedative effects of passionflower, lavender and chamomile, this makes for the perfect wind down drink before bed and aids in a blissful night’s sleep. BEVERAGE BOOSTERS: To enhance your winter beverage, we suggest adding some Superfeast Mushrooms. Mason’s Mushrooms, Immune & Gut Tonic is a super-blend of handcrafted medicinal mushrooms that helps support immunity and gut-health. Simply mix your mushrooms into your drink, add to your thermos and you have a powerful infusion to help you charge into winter.

Our fave S TA F F P I C K S


Who knows our Flannerys treasure better than our team! HO NE S T SE A Teriyaki Seaweed

B R AGG S Apple Cider Vinegar

My favourite food is the Honest Sea Teriyaki Roasted Seaweed. Crunchy, thin and delicious and full of goodness - these are the perfect healthy snack on the go! Both sweet and salty. They have a variety of flavours but teriyaki is my favourite. They’re vegan friendly, organic and contain nothing artificial.

The perfect addition to my salads and roasted vegetables, Braggs ACV keeps my immune system happy. It’s also extremely helpful when I feel a sore throat coming on by gargling a little with filtered water. It’s full of zesty natural goodness and contains the amazing ‘mother’ of vinegar which occurs naturally and has so many health benefits!

Leah | Team member Flannerys Miami

Yannick | Team member Flannerys Crows Nest

Sally | Team member Flannerys Crows Nest

O RG A NI C Cavendish Bananas

M ATC H A M A I DE N Organic Matcha Powder

I love bananas because they’re one of nature’s most nutrient dense and delicious foods and are a great source of energy. Also, unlike other fruits which have a growing season, organic bananas are available all year round - winning!

I love the Matcha Maiden Matcha Powder! I use it to give me an energy boost in the morning. It’s great because you can add it to heaps of things such as salad, juice, smoothies water or even baking! Also taste great!

Ryanna | Team member Flannerys Miami


24 | WHAT’S NEW?







Ready for the ultimate caffeine-free boost of energy? Enjoy 30% ginger juice with aromatic wild turmeric and black pepper balanced with a stir of creamy coconut - combo goals.

The creamy white chocolate bar our dairy free friends have been dreaming of - palm-oil free and organic. Truly a vegan treat that has fallen from heaven.

Love your skin! Each bar contains 4000mg of collagen working to reduce wrinkles and improve skin elasticity, along with Vitamin C & Zinc to support healthy hair and nails.


Wild Turmeric Shot, 60ml

Almond Bliss White chocolate, 50g


Collagen Beauty Bars, 30g


Stay up to date with the latest products in the world of health! Check out a few of our NEW favourites here. LO C A KO

MCT Oil, 200g


Locako’s MCT Oil Powder is 100% vegan derived from coconuts! Add a serving to your morning coffee for a natural, long-lasting energy boost. Perfect for the ketogenic diets.



SHAMPOO WITH A PURPOSE Shampoo Bar, 135g Eco lovers, this ones for you! Shampoo in a bar... not only will your hair feel luscious and fresh, you’re also helping reduce waste - shampoo with a purpose.



Milk Chocolate Bar, 100g

Hemp Milk, 1L



A balanced diet is a chocolate in each hand, right? Fitness lovers, we have the ultimate guilt free chocolate protein treat for you! Not only is it delicious, it’s also Keto friendly.

You know that we’re totally hemp crazy! Why not make milk from it! Meet MáMilk - a great dairy free alternative with the added bonus of protein and omega 3+6!

A new and exciting flavour from Clif Bar sure to be a new favourite! The taste of banana and peanut butter blended with rich dark chocolate and crunchy peanut pieces - YUM.

Peanut Butter Banana Bar, 68g


Harvest for winter with

BATCH COOKING By Adelle Rutch, Flannerys Nutritionist.


ith the weather cooling down, our bodies start to crave those warm, nourishing meals more. Is this perhaps an innate knowledge our bodies have for seasonal produce and nutrients that we need to stay well during winter? Winter brings about shorter days, so while this is great for cosying up at home, sometimes we just don’t feel like venturing out to the shops to pick up that one, yet vital ingredient that was forgotten to make the meal we had planned to create. Having meals stored away is a great idea to combat this time of year where we tend to hibernate and are prone to choosing options that aren’t as nutritionally beneficial such as fast food. Now is the perfect time to embrace the Sunday cook up and really create a ritual around food preparation. From shopping at your local Flannerys or farmers market and obtaining seasonal produce, to getting in the kitchen and lovingly preparing for your week ahead, is the ultimate act of self-care during winter. Perhaps this is a habit many of us can carry through the entire year, no matter what the season, in order to have good, nutritious food accessible on those days when we are truly time poor. Take these easy steps to make your batch cooking experience a success:

PLAN, PLAN, PLAN Decide what types of foods you really enjoy and that reheat well. Meals that you can add quinoa, rice or a lovely slice of sourdough are a good option as these things can add more substance

to a meal and means smaller containers can be frozen if you have a small freezer. Think stews, soups, slow cooked meats and homemade pies. If the idea of batch cooking seems unattainable, aim to make more than you would consume and just freeze leftovers.

ENSURE YOU ARE STOCKED UP Buy things like beans and lentils, rice, quinoa and herbs and spices in bulk as these are commonly used foods in slow cooking/batch cooking. If you have these foods in your house, you automatically have a meal and they add a wonderful array of nutrition to winter foods. Also ensure you have appropriate containers for storing food in. There are great assortments of stainless-steel products available now instead of plastic takeaway containers which can contain harmful chemicals such as BPA and are not sustainable for our environment either.

MAKE BEST FRIENDS WITH YOUR SLOW COOKER Slow cooking is one of the easiest ways to batch cook as it can be put on and left for the entire day. Large amounts of dahl, stocks, curry or cuts of meat can be done without much attention. The slow cooking process adds a lot of flavour without too much fuss. A favourite in our home that has been able to feed many (a dish I always have stashed away) is a homemade dahl recipe. Just cook up some rice and dinner or lunch is served - quick and easy!

INGREDIENTS: 1 carrot 1 onion A thumb sized piece of ginger 1 tablespoon lime juice 400g fresh tomatoes 1 tsp ground coriander 2 tsp cumin seeds 2 tsp mustard seeds 2 tablespoons coconut oil 2 tbs turmeric 1 tsp mild chili 400ml coconut milk 400ml water (fill empty coconut milk tin) 250g dried red lentils Place all ingredients (roughly chop carrots and tomatoes prior) except the lentils into a blender or food processor and process until turns to a liquid with a consistency of a smoothie. I use a bullet blender, so I just pop what I can in and do it in portions if it gets too full. Place lentils in slow cooker (you could also use an oven on a low temperature) and pour the mixture over. Stir until mixed. Cook on low for 6 hours. You can easily double this recipe if you would like more. Serve with rice or quinoa. Stay well this winter and if you do get a bit under the weather, know that having a little stockpile in your freezer of nutrient rich foods will be just what your body and soul needs. Future you will thank you!




Tag us in your flannerys photos @flannerysorganic

@deliciouslyallergyfree This gorgeous little man has the biggest smile on his face because his plate of veggies look like the rainbow!

@nenapiki_healthymeals It’s important to have fun in life! Laugh with loved ones, love yourself and make bunny pancakes.

@tahliajordennaturopathy Breakfast goals! Free range organic eggs with avo on toast. A great source of protein and healthy fats.

@cindywolki Trying meatless monday? Cindy has an epic sushi recipe that will tickle your taste buds!

@coconut_is_my_name Coffee breaks with fluffy friends are the best. Bone appetit ;)

@leanbylaura The ultimate smoothie bowl goals! So many nutrients and so fun to make (plus they look amazing!)

@_thehealthyhunt Healthy ice cream alternative? Try banana pops! Frozen bananas covered in dark chocolate.

@erin_naturally Mom’s smoothie is never safe left alone on the table.


Pioneers. Independent. Uncompromising

POST BIRTH SUPPORT By Amy Gilbert, Naturopath


s new mothers we can have all kinds of preconceived notions of what life will look like after the delivery of our little bundle of joy, just know that it is different for everyone and you are doing the best you can. Your body will be different and you will continue to feel (mild) contraction like pains as your uterus returns to its normal size. You will urinate frequently as your body dispels all the extra fluid that it was holding during pregnancy. Your hormones will be all over the place as your body changes from pregnancy to breastfeeding mode and you will have a period type loss for up to 6 weeks. To ensure that you have enough energy to cope with disrupted sleep it is important to eat a balanced diet with plenty of complex carbohydrates and protein. This is not the time to embark on a weight loss journey, it is a time to nourish yourself and your baby. Rest when you can, making the most of baby’s sleep times to put your feet up instead of trying to keep on top of housework. Ask for help or take people up on their offers of help. Breath, take five minutes here and there throughout the day to just focus on your breathing. If you are breastfeeding you will likely find that you need to top up on nutrients more often throughout the day, opt for smaller and more frequent meals and snacks and make sure you are drinking plenty of water. You can add teas such as Weleda Nursing Tea or Fenugreek and Fennel to

assist with breastfeeding; other herbal teas include chamomile, rooibos, ginger, licorice and lemon balm. Avoid having too much caffeine and sugar as these can make you feel a little on edge and may make baby unsettled too. For a quick pick me up snack, try some cut up apple and nut/seed butter or a smoothie with frozen berries/fruit, spinach, milk of choice and protein powder, ask us in store what is right for you. These types of snacks will help to balance blood sugar and reduce sugar cravings.

Your hormones will be all over the place as your body changes.” While breastfeeding is always encouraged, if for any number of reasons you may not be able to breastfeed or just need to supplement with a baby formula, ensure that it is of good quality and take the time to still sit and hold your baby whilst feeding to promote harmony, comfort and closeness at feeding times. We like Holle Formula, it is made from 99% organic ingredients and 1% vitamins and minerals necessary for baby’s development. It comes in Cow and Goat Milk varieties and 3 stages.

Other baby products that we use & recommend include: WELEDA NURSING TEA

An organic herbal tea developed together with midwives for breastfeeding mums. ECORIGINAL S NAPPIES

An eco nappy option that’s 80% plant based made with no nasties and free from odour blockers. FOUR COW FARM CALENDUL A REMEDY

A rich calendula-infused balm designed for soothing and calming sensitive, damaged skin.



PLANT BASED MILK By Anita Ruming- Flannerys Nutritionist


lant based milks are a great alternative for those who are dairy intolerant or people who choose not to consume dairy for health and ethical reasons. There are now many variations of plant-based milks and each one contains different health benefits depending on a person’s nutritional requirements. Many plant-based milks are fortified with vitamins to mimic dairy versions to ensure it can be used as a substitute. Always aim to choose one that is unsweetened and has the highest percentage of the plant ingredient.



Activated nuts are soaked in water and salt for a period of time and then dehydrated. This process allows germination to occur which helps increase the nutrient profile, remove problematic compounds and improve digestion. Almonds naturally contain vitamin E which is an antioxidant that helps to reduce inflammation and stress within in the body. Almond

Coconut flesh is packed full of nutrients such as fibre, vitamin C, magnesium, iron, potassium, selenium and manganese. Coconut milk is naturally sweet and contains a high amount of medium chain triglycerides (MCT’s) derived from saturated fat. Some research suggests that the compounds found MCT’s may assist with boosting the metabolism. Coconut milk is very versatile and can be substituted in most dairy based recipes.

HEMP MILK Hemp milk is one of the most nutritious plant-based milks containing a good source of calcium, iron, protein and fat. The fat found in hemp milk is derived from unsaturated essentials fatty acids (omega 6 & omega 3) which are essential for brain health, reducing inflammation and reducing cardiovascular disease. MáMilk hemp milk, is new at Flannerys and is entirely grown and processed in Australia… we recommend you give it a try!

O AT M I L K Oats contain beta glucans which is a soluble fibre. Beta glucans form a gel like substance within the gastrointestinal tract that binds to cholesterol and can help to reduce cholesterol absorption. Oat milk is not gluten free and should not be consumed by those who have a gluten sensitivity/ intolerance or those with coeliac disease.

Hemp milk is one of the most nutritious plant-based milks” milk is low in potassium and carbohydrates making it a good choice for those with kidney disease and diabetes.


Did you know, not all soy milk is created equally. Bonsoy is crafted with a select variety of organic golden soybeans which are high in protein. The high level of protein found in Bonsoy is great for health conscious beings who prefer to obtain their protein needs from a plant based source. Most importantly, Bonsoy tastes amazing and gives a silky texture.

Plant based milks are easy to make at home yourself. If using nuts, soak them for a minimum of 24 hours with a pinch of good quality salt. Wash thoroughly and blend with filtered water. Hemp milk can be made by blending the seeds and filtered water together. Another option is to add your favourite spices or sweeteners such as cinnamon, vanilla powder, nutmeg or maple syrup. By making plant milks yourself you can flavour them as you wish and also be reassured there are no added fillers, preservatives or thickeners.

Are plant-based milks nutritious for children? According to the Australian Nutrient Reference Values children have different nutrient requirements depending on their age group. Plant based milks naturally have a completely different nutritional profile compared to dairy milk unless they are fortified. Some varieties that are fortified contain particular forms of nutrients that are not always easily absorbed by the body. Always consult a qualified health practitioner for advice to ensure you and your children are meeting the daily essential nutrient requirements.


BANOFFEE ROLLED OATS PORRIDGE Serves 4 | takes 15 minutes | vegan A functional and deliciously creamy and comforting porridge to warm you over those crisp winter mornings.

INGREDIENTS • 160g OWN rolled oats • 600ml MáMilk (hemp) • Pinch of sea salt

PORRIDGE BASE 1. Place the oats and the milk in a large pan over a medium heat.

runnier, simply add a splash more milk or water until you’ve got the consistency you like. Sweeten to taste with your choice of fruit and syrups – see toppings below.

TOPPINGS • 2 tbsp OWN Certified Organic Cacao Nibs (Gives you a mighty magnesium boost). • 2 tbsp OWN Certified Organic Coconut Chips (Is rich in dietary fibre and MCFAs).

2. A dd a tiny pinch of sea salt and stir with a wooden spoon.

• 2 organic bananas (sliced) / (Potassium to assist with recovery and muscle function).

3. Bring to a steady simmer for 5 to 6 minutes, stirring as often as you can to give you a smooth creamy porridge – if you like your porridge

• D rizzle agave nectar generously (Supports Immunity and contains anti-inflammatory properties).

“Feel amazing from the



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educing waste is not only a topic of conversation going around these days, it’s become a necessity in order to help preserve life on our planet. At Flannerys we strongly believe that small changes made by a collective can help create change. We have an array of unique products available in our bulk department to give you the choice to purchase as much, or as little as you need without the packaging. Our bulk bags are 100% recyclable, biodegradable, and compostable, or bring along your own jars to pre-weigh at our registers and shop away! If you don’t have your own jars or containers and choose to use our bags, simply write down the product code on the bag, fill to your delight and pay at checkout. In addition to reducing our environmental footprint, bulk buying can have multiple benefits. Buying in bulk is great for taste testing. You can buy a sample of items you’d like to try without committing to a large portion…a perfect way to try new flavours! On the other hand, if you are planning on some batch cooking, buying in bulk provides the opportunity to stock up on those ingredients in larger sized portions. Getting back to basics can be a nice change from some of our fast-paced lifestyles. A dose of good oldfashioned home cooking and creating from scratch can be a form of relaxation for some of us and the items found in the bulk section

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include loads of baking and recipe staples. Pre-measure your quantities in-store to take home and get cooking. Not forgetting…cooking from scratch can lessen the amount of processed foods in your diet with more transparent forms of nutrition. Winter is a great time to makeover your pantry and harvest those staples. Flannerys has a plethora of bulk items…the ideas are endless! B U L K I N SPI R AT I ON ○ DIY school / work snack packs with dried fruit and nuts - we love the dried Australian Mango. ○ Create your own muesli or cereal blends chia seeds, paleo and bukini mixes, puff and oat varieties. ○ Confectionary you can mix and match choc coated nuts and fruit, liquorice, Turkish delight. ○ Create DIY gift bags for your loved ones with a range of treats > see above. ○ Pantry staples and baking - a range of flours, pancake mixes, dried fruit, sugar. ○ Healthy snacks - nuts, dried fruit, superfood seed mix. ○ Staple soup & dahl bases - legumes, pasta and rice varieties.

STAY WELL WITH US THIS WINTER ○ Immunity boosters ○ Prepare for the cold & flu season ○ Childrens immunity ○ Sore throat & runny nose supplements ○ Head cold remedies Our team are on hand to help guide you through the change of season. Visit our naturopaths in store today.