HGBooks Key Titles January 2018

HARDIE GRANT BOOKS Small changes x lots of people = big change

The simple shapes and words in this book explo JANUARY 2018 and meaning. They remind us it’s the little things most. They add up and often cost you nothing.

They ignite change and make the people around

So please, as you read, think about reshaping y small acts of kindness, thoughtfulness and quiet

KEY TITLES

100 DAYS HAPPIER Daily Inspiration for Life-Long Happiness Domonique Bertolucci DESCRIPTION 100 Days Happier is a collection of inspirational messages and quotes, based on the bestselling book The Happiness Code and its Ten Keys, motivating and encouraging the reader to be the best they can be.

Publication Date 1st January 2018 Price

•

AUD $19.99 NZ $22.99

ISBN

•

9781743793916

Category

•

Self Help

Imprint

•

Hardie Grant Books

Extent

•

208 pages

Format

•

Hardback 165 x 111 mm

Illustrations •

FOR MORE INFO VISIT:

Text Only

www.hardiegrant.com.au

AUTHOR DETAILS Domonique Bertolucci is the best-selling author of The Happiness Code: 10 Keys to Being the Best You Can Be, and is the closely guarded secret behind some of the country’s most successful people.

Passionate about the getting the life you want and loving the life you’ve got, Domonique has a client list that reads like a who’s who of CEOs and business identities, award-winning entrepreneurs and celebrities, and her workshops and online courses are attended by people from all walks of life, from all around the world. Domonique helps her clients define their personal happiness prescription and then shows them exactly how to make it their reality.

Since writing her first book, Your Best Life, in 2006, Domonique has become Australia’s most popular life strategist and happiness coach. More than ten million people have seen, read or heard her advice.

Domonique lives in Sydney, but her reach is truly global. In addition to her Australian clients, she has coached people in London, Amsterdam, Paris, New York, Toronto, Singapore and Hong Kong. Her weekly newsletter Love Your Life has readers in more than sixty countries. When she is not working, Domonique’s favourite ways to spend her time are with her husband and two children, reading a good book, and keeping up the great Italian tradition of feeding the people that you love.

Her very popular website and blog is www.domoniquebertolucci.com KEY SELLING POINTS • Highly successful title in Dominique Bertolucci’s life lessons series.

• Continues to sell in large numbers internationally.

• Beautifully designed for merchandising in-store; great gifts.

THE DAILY PROMISE 100 Ways to Feel Happy About Your Life Domonique Bertolucci DESCRIPTION Isn’t it time you started treating yourself with the same love, kindness and respect, you give the other important people in your life? So many people are looking outside of themselves for ways to feel good on the inside. The truth is, although they are the only person who can build their confidence up, the way they think and act is doing nothing but tearing it down. The Daily Promise invites you to make small daily changes to the way you treat yourself; changes that will build your confidence, nurture your self esteem and ultimately leave you with more energy to do what you want to do and be who you want to be.

Based on the best-selling book, The Kindness Pact and its Eight Promises, this collection of inspirational messages will leave you feeling good about who you are and the life you live.

AUTHOR DETAILS Publication Date 1st January 2018 Price

•

AUD $19.99 NZ $22.99

ISBN

•

9781743793923

Category

•

Self Help

Imprint

•

Hardie Grant Books

Extent

•

224 pages

Format

•

Hardback 165 x 111 mm

Illustrations •

FOR MORE INFO VISIT:

Text Only

www.hardiegrant.com.au

Domonique Bertolucci is the best-selling author of The Happiness Code: 10 Keys to Being the Best You Can Be, and is the closely guarded secret behind some of the country’s most successful people.

Passionate about the getting the life you want and loving the life you’ve got, Domonique has a client list that reads like a who’s who of CEOs and business identities, award-winning entrepreneurs and celebrities, and her workshops and online courses are attended by people from all walks of life, from all around the world. Domonique helps her clients define their personal happiness prescription and then shows them exactly how to make it their reality.

Since writing her first book, Your Best Life, in 2006, Domonique has become Australia’s most popular life strategist and happiness coach. More than ten million people have seen, read or heard her advice.

Domonique lives in Sydney, but her reach is truly global. In addition to her Australian clients, she has coached people in London, Amsterdam, Paris, New York, Toronto, Singapore and Hong Kong. Her weekly newsletter Love Your Life has readers in more than sixty countries. When she is not working, Domonique’s favourite ways to spend her time are with her husband and two children, reading a good book, and keeping up the great Italian tradition of feeding the people that you love.

THE DAILY PROMISE 100 Ways to Feel Happy About Your Life Domonique Bertolucci KEY SELLING POINTS • The sixth book in the successful Happiness series, following: The Kindness Pact, 100 Days Happier, Love Your Life, Less is More and The Happiness Code, with 100,000 copies sold so far.

• Domonique Bertolucci is a happiness expert and lifestyle coach, and is perfectly placed to offer advice on how to live a happy life.

• This book explores useful and practical ways to be kinder to yourself and find more positivity and self-confidence.

• Eight easy-to-follow ‘promises’ to make, in order to feel good about yourself and the way you live.

• Domonique has a worldwide following via her online presence via her blog and website: www.domoniquebertolucci.com.

• She receives hundreds of testimonials about her books and work.

• Domonique’s self-help series is designed as a set and will merchandise well in store.

also available in the life lessons series by domonique bertolucci

9781743793299 RRP AU $19.99 RRP NZ $22.99

9781743793893 RRP AU $19.99 RRP NZ $22.99

9781743793909 RRP AU $19.99 RRP NZ $22.99

shelf talker available!

9781743793282 RRP AU $19.99 RRP NZ $22.99

PERFECT SIMPLE Inspired Eating from a Nordic Kitchen Simon Bajada DESCRIPTION Perfect Simple embraces the clean, fresh flavours of modern Scandinavian cuisine to provide a compelling new blueprint for the way we eat now.

Drawing on the traditional ingredients and contemporary preparations of Denmark, Sweden, Finland, Iceland and Norway – as well as taking inspiration from further afield – Perfect Simple is a celebration of nourishing, vegetable-centred food that is simple to prepare, sometimes surprising and, above all, truly satisfying.

Perfect Simple also features Simon Bajada’s stunning food styling and photography. A standout feature are the landscape shots that evoke the seasons and show-off Scandinavia’s incredible natural beauty.

AUTHOR DETAILS Publication Date 1st January 2018 Price

•

AUD $35.00 NZ $40.00

ISBN

•

9781743793831

Category

•

Food & Drink

Imprint

•

Hardie Grant Books

Extent

•

224 pages

Format

•

Flexibind 260 x 205 mm

Illustrations •

FOR MORE INFO VISIT:

Colour photography throughout

www.hardiegrant.com.au

Simon Bajada is an internationally acclaimed chef, photographer and food stylist. Originally from Melbourne, he now lives in Sweden with his Scandinavian wife and two sons. Simon met his wife while working in a kitchen in Stockholm, and his interest in the food of her homeland grew form there.

He got a sense of the produce used and the balance of flavours — a long time before contemporary Nordic cuisine was understood by the international culinary community as it is today. He says he has found parallels in new Nordic and contemporary Australian food. While the taste differs due to ingredients, the idea of balance, technique and produce is mirrored in both cultures. While new Nordic cuisine seems only to use Northern European ingredients, Simon says that this is changing, slowly incorporating bits and pieces from all over the world.

Perfect Simple is about exploring the results of that process — looking at how an isolated food culture is developing international flare. Simon’s first book, The New Nordic, was published in April 2015. He says he is inspired by the newness in thinking of Nordic chefs because it’s easier for them to break the rules than say an Italian or French chef – as they are not restricted by the idea of “how it is meant to be”.

PERFECT SIMPLE Inspired Eating from a Nordic Kitchen Simon Bajada KEY SELLING POINTS • All things Nordic are hot – particularly in relation to food. Simon’s work offers a window on that world - from the wonderful perspective of an outsider who is now in.

• The design, layout, styling and photography are standout.

• It offers ideas for the increasing numbers of people who are incoporating more veggies - and less meat - into their diets.

• Perfect Simple is healthy without being overtly so. And without denying small indulgences!

• Please note that this book is an updated edition of Nordic Light (9781743791448).

PRAISE FOR NORDIC LIGHT “For many who know the food of Scandinavia only from what is on offer as you check out at an Ikea store on a busy weekend, Nordic Light is an education in the modern table of Denmark, Sweden and co. Use this beautifully produced book to create mussels, brown butter, dill and apple, homemade nutella or flourless rhubarb and thyme buns.” – The Weekly Times “Lose yourself in dreamy landscapes and food, as chef and photographer Simon Bajada sheds a new light on tradition Scandinavian cuisine. With a section dedicated to ‘Fika’ - an afternoon tea break popular in Nordic countries – you’ll find lots of tempting ideas for that 3pm slump.” – Australian Home Beautiful

ALSO AVAILABLE: THE NEW NORDIC • • •

FOR MORE INFO VISIT:

www.hardiegrant.com.au

AUD $49.99 NZ $54.99 9781742708799 Food & Drink

• • • •

Hardie Grant Books 256 pages 262 x 210 mm Full colour photography throughout

CONTENTS INTRODUCTION EQUIPMENT

6 10

NORDIC BRUNCH

13

MID-MORNING SNACKS

37

L U N C H P L AT E S

61

FIKA FOOD

87

BOWL FOOD

107

FOOD FOR MANY

131

AFTER DINNER

165

WEEKEND FOOD

187

REPLACEMENTS

214

INDEX

218

Surprisingly, brunch culture is in its infancy in Nordic countries.

There are very few cafés serving up eggs en cocotte with chorizo and caponata, or poached eggs with dukkah and goat’s cheese matched to complicated latte combinations that require graphs to comprehend. This is partly due to the open sandwich and filtered coffee culture being so strong. That said, brunch is growing in both presence and popularity.

The Nordic affinity for sandwich and toppings doesn’t mean Nordic folk aren’t getting creative on the weekends, however, and more and more cafés are diversifying their pre-lunch menus.

In the recipes that follow I have brought some lesser-used grain and flour varieties into play and where possible substituted dairy milk for other options such as nut, oat and rice milks. The recipes bring a scandi touch to some familiar brunch ideas.

14

PERFECT SIMPLE

01 NORDIC BRUNCH

15

CHAPTER ONE

NORDIC BRUNCH

13

NORDIC GRANOLA There is so much satisfaction to be had in making home-made granola. First of all the kitchen smells incredible for a couple of hours, secondly you save some coin because boutique granolas fetch ludicrous prices, and most importantly you get to be creative with what goes in the mix.

Quite often in our kitchen the pantry will dictate what’s going in, but this is my ideal combination.

M A K E S A B O U T 1 4 S E RV I N G S P R E PA R AT I O N T I M E : 5 M I N U T E S COOKING TIME: 45 MINUTES

Preheat the oven to 140°C (275°F/Gas 1). Line two baking trays with baking paper.

— 100 g (31/2 oz/1 cup) spelt flakes

Place all the ingredients, except for the coconut flakes, oats and dried berries, in a

— 125 g (41/2 oz/1 cup) buckwheat flakes

very large bowl and mix everything together well.

Stir the oats through the granola mixture, then spread it out over the prepared baking trays in an even layer. Bake in the preheated oven for 45 minutes, adding the coconut flakes for the last 10 minutes of cooking, until golden. (To ensure even cooking you may have to rotate the trays during this time.)

Turn off the oven and leave the granola to cool in it with the door left slightly ajar.

Once cool, remove the granola trays from the oven and sprinkle over the dried berries, then transfer to suitable airtight containers or jars. Serve the granola with yoghurt, milk or oat milk and fresh fruit, or with fruit nectar and yoghurt.

— 100 g (31/2 oz/1 cup) rye flakes — 90 g (31/4 oz/ 1/2 cup) pepitas (pumpkin seeds) — 60 g (21/4 oz/ 1/2 cup) sunflower kernels — 140 g (5 oz/1 cup) hazelnuts, chopped — 100 ml (31/2 fl oz) lingonberry cordial (syrup) — 4 tablespoons rapeseed oil — 2 teaspoons cardamom seeds, crushed (open the pods to remove the seeds inside) — 1 teaspoon ground cinnamon — 2 tablespoons sesame seeds — pinch of salt — 55 g (2 oz/1 cup) coconut flakes — 240 g (9 oz/3 cups) rolled (porridge) oats — 100 g (31/2 oz) dried berries (I like blueberries and lingonberries, but you could use cranberries, raisins, etc.)

01 NORDIC BRUNCH

17

C ARDAMOM RYE CRÊPES, BANANA & S A LT E D C A R A M E L While you can’t go wrong with caramel and banana, the batter for this recipe is also great with savoury pairings like smoked salmon. It produces crêpes with a similar consistency to French galettes and keeps really well, so you can use the batter for up to a week after making.

S E RV E S 4 P R E PA R AT I O N T I M E : 1 0 M I N U T E S P L U S R E S T I N G COOKING TIME: 20 MINUTES

Add the eggs to a bowl together with 500 ml (18 fl oz/2 cups) of water and whisk

— 3 large eggs

together. Continuing to stir, gradually sift over the flours and salt, then add the

— 100 g (31/2 oz/1 cup) rye flour

crushed cardamom seeds and mix together to form a smooth batter. Cover with plastic wrap, transfer to the refrigerator and leave to rest for 30 minutes.

While the batter is resting, put the banana chips in a food processor and blitz for 10–20 seconds to a crumb-like texture. Set aside.

For the salted caramel, place all the ingredients, except the salt, in the food processor and blend together to form a smooth, lump-free sauce. Pour into a bowl and stir

— 150 g (51/2 oz/1 cup) plain (all-purpose) flour — 1/4 teaspoon salt — 1/2 teaspoon cardamom seeds (removed from pods), crushed

through the salt flakes.

— 90 g (31/4 oz/ 1/3 cup) dried banana chips

To cook the crêpes, heat just enough butter to coat the base of a small frying pan

— 15–30 g (1/2 –1 oz) unsalted butter

or crêpe pan over a medium–high heat until the butter has melted and is bubbling.

— 4 bananas, peeled and halved lengthways

Pour in enough batter to create a thin coating on the base of the pan. Lift, tilt and rotate the pan so the batter forms an even, thin layer over the entire base. Cook for about a minute on each side, until bubbles start to appear on the surface and the

S A LT E D C A R A M E L

edges are solid and easy to lift up with a spatula. Stack the cooked crêpes on a plate

— 100 ml (31/2 fl oz/ 1/3 cup) maple syrup

and cover with a clean tea towel to keep warm while you cook the rest, adding a little butter to the pan as needed in between crêpes (I find I use less and less as the pan seasons).

To serve, divide the crêpes between plates and top with the banana halves. Spoon over the salted caramel and a little extra honey and scatter over the dried banana

— 115 g (4 oz/ 1/3 cup) honey, plus extra to serve — 125 ml (4 fl oz/ 1/2 cup) coconut oil, melted

crumbs to finish.

18

PERFECT SIMPLE

01 NORDIC BRUNCH

19

L I NSE E D WA F F L E S, CLO UDBERRY JAM & M A LT E D M A P L E YO GHURT These waffles have a delicious nutty flavour and use no flour, yet they are still light and fluffy from the egg. Preserved fruits are a fundamental part of Nordic cooking given the short summers. Lucky for us, as it means that wherever you are in the world you should be able to find some Nordic fruit jam. Lingonberry and cloudberry are the typical ones found outside Scandinavia as these berries do not commonly grow elsewhere, and are perfect for these waffles. Otherwise use any berry jams.

S E RV E S 4 P R E PA R AT I O N T I M E : 5 M I N U T E S COOKING TIME: 10–15 MINUTES

and whiz together until smooth. Taste and adjust the sweetness by adding a little

— 300 g (101/2 oz/2 cups) golden or brown linseeds (flax seed)

more honey if needed. Set aside in the refrigerator.

— 1 tablespoon baking powder

To make the waffles, put the linseeds in a spice grinder or small food processor and

— 1 teaspoon sea salt

blitz into roughly cracked pieces. Place in a large bowl together with the baking

— 5 large eggs, separated

For the malted maple yoghurt, put all the ingredients together in a food processor

powder and sea salt and stir to combine.

In a separate bowl, whisk the eggwhites together until medium peaks form. Add the egg yolks, rapeseed oil and 125 ml (4 fl oz/ 1/2 cup) of water to the linseed mixture and stir to combine, then carefully fold through the whites to form a fluffy batter.

— 80 ml (21/2 fl oz/ 1/3 cup) rapeseed oil — 100 g (31/2 oz/ 1/3 cup) cloudberry jam

Allow to sit for 3 minutes.

Preheat the waffle maker to medium, or your desired setting for crisp waffles. If desired, preheat the oven to 120°C (250°F/Gas 1/2) to keep the waffles warm while cooking in batches.

M A LT E D M A P L E YO G H U RT

— 200 g (7 oz) thick Greek-style yoghurt

Depending on the size of your waffle maker, spoon in an appropriate amount of

— 2 tablespoons honey, plus extra if needed

mixture and cook for about 1–2 minutes on each side, until golden brown at the

— 2 teaspoons dark malt powder

edges (note: the actual time needed will depend on the type of waffle maker you have – a Belgian-style waffle maker will require much longer than this).

Serve the waffles topped with the malted maple yoghurt and jam.

20

PERFECT SIMPLE

01 NORDIC BRUNCH

21

CHAPTER SIX

FOOD FOR MANY

131

HAM HOCK & ROOT V EG E TA B L E F R E ST E L S E Ham hock is a great product that seems to sit in the shadows. It’s full of flavour and is very versatile – the closest thing you’ll find to those pre-prepared slow cooked pulled meats, but without any of the nasty additives. Janssen’s frestelse (also known in English as Janssen’s Temptation) is a classic Swedish dish that cooks matchstick potatoes with Nordic anchovies and cream. It’s delicious.

With a similar form, this dish is a little nod to that. This will make two large trays, so it can be easily halved if making for fewer people. It keeps well and tastes even better reheated.

S E RV E S 8

— 2 parsnips

P R E PA R AT I O N T I M E : 3 5 M I N U T E S

— 200 g (7 oz) salsify

COOKING TIME: 1 HOUR 30 MINUTES

— 200 g (7 oz) celeriac — 200 g (7 oz) beetroot

Preheat the oven to 200°C (400°F/Gas 6).

— 300 g (101/2 oz) potatoes

Peel all the vegetables, except the leek, and cut into matchsticks. This is easily done

— 200 g (7 oz) turnip

using a food processor fitted with a julienne disc, a mandoline or another slicing device. Cut the leek into 2 cm x 8 cm (3/4 in x 31/4 in) batons.

For the white sauce, combine the butter and flour in a large heavy-based saucepan over a low heat to form a roux. Whisk in the milk and continue to cook over a low simmer, whisking all the while, for 8–10 minutes, or until the sauce has thickened.

Add the nutmeg.

Pour the white sauce into a bowl and stir in the ham pieces, garlic, mustard seeds,

— 1/2 leek, white part only — 300–350 g (101/2–12 oz) smoked ham hock meat, shredded — 2 garlic cloves, finely diced — 1 teaspoon mustard seeds — 11/2 teaspoons salt

salt and pepper. Add the vegetable pieces and mix together well, then divide the

— pinch of white pepper

mixture between two 20 cm x 15 cm (8 in x 6 in) roasting tins.

— 50 g (13/4 oz/ 1/2 cup) rye breadcrumbs or regular

Cover the tins tightly with foil and bake for 1 hour, then remove from the oven and discard the foil. Top with the breadcrumbs and knobs of butter, return to the oven and bake for a further 20–30 minutes – it’s ready when the veggies are soft and the breadcrumbs are golden. To serve, place the dishes in the centre of the table and top with some fresh herbs.

breadcrumbs — 50 g (13/4 oz) salted butter — 2 handfuls roughly chopped thyme or parsley to serve WHITE SAUCE

— 40 g (11/2 oz) unsalted butter — 45 g (13/4 oz) plain (all-purpose) flour — 1 litre (36 fl oz/4 cups) milk — 1/2 teaspoon freshly grated nutmeg

150

PERFECT SIMPLE

06 FOOD FOR MANY

151

RY E TA RT W I T H C H A R D, R O E & S U N N Y- S I D E E G G S This dish is perfect for plonking in the middle of the table. Just make sure your share has a bit with the oozy egg yolk and lots of salty exploding roe – delicious!

If you find that the centre of the tart has lost too much moisture during baking, serve it together with the Tahini, Lemon & Dill Yoghurt Dressing on page 111.

S E RV E S 6 P R E PA R AT I O N T I M E : 1 H O U R COOKING TIME: 45 MINUTES

For the tart base, put the ingredients together with 120 ml (4 fl oz/ 1/2 cup) of ice-cold water in the bowl of a stand mixer or food processor with the dough hook attachment added. Mix together to form a smooth dough, adding a little extra water if the dough

— 600 g (1 lb 5 oz) chard (or a mixture of chard, silverbeet and kale), chopped

is looking a little crumbly.

— 2 tablespoons olive oil

Roll the dough out on a sheet of plastic wrap into a 10 cm x 20 cm (4 in x 8 in)

— 1 leek, middle-third only, thinly sliced

rectangle. Cover with a second layer of plastic wrap, seal the edges and transfer to the refrigerator for 20 minutes to rest.

— 2 garlic cloves, finely sliced

Preheat the oven to 180°C (350°F/Gas 4).

— 4–6 eggs

While the pastry is resting, cook the chard in batches. Heat a third of the olive oil in a large frying pan over a medium heat. Add a third of the chard, leek and garlic, season with salt and sauté for 4 minutes, or until wilting. Remove the mixture from the pan and set aside, then repeat the process twice more with the remaining chard,

— 4 tablespoons salmon roe TA RT B A S E

— 220 g (81/2 oz/11/2 cups) rye flour

Take the pastry from the refrigerator, remove the top layer of plastic wrap and flip

— 220 g (8 oz/11/2 cups) plain (all-purpose) flour, plus extra for dusting

it over onto a sheet of baking paper. Wait 5 minutes for the dough to become

— 1 teaspoon salt

leek, garlic and oil. Set aside.

workable, then, working quickly, roll it out into a rectangle approximately 20 cm x 35 cm (8 in x 14 in).

— 1 teaspoon dill or fennel seeds, toasted and ground

Spread the chard and leek mixture over the centre of the tart base, leaving a border

— 150 g (51/2 oz) unsalted butter

of about 6 cm (21/2 in) from the edges and leaving behind any moisture that may have leached from the wilted chard. Fold over the edges roughly and bake for 40 minutes. Crack over the eggs, return to the oven and bake for a further 5 minutes, until the eggwhites have just set. To serve, top with the roe and accompany with a simple green salad.

152

PERFECT SIMPLE

06 FOOD FOR MANY

153

BL ACKBERRY & GINGER CHEESECAKE A true cheesecake has to be one of the least healthy cakes out there, so I can understand any reluctance in believing a healthy cheesecake can work.

This then is for the non-believers. Surprisingly, the combination of healthy ingredients in this recipe is so rich in flavour that you'll find you can’t go wrong.

S E RV E S 8 P R E PA R AT I O N T I M E : 3 0 M I N U T E S P L U S S E T T I N G

For the base, put all the ingredients in a food processor and blitz together to a

— 310 g (11 oz/2 cups) cashew nuts

chunky crumb-like consistency. Press the mixture into a 22 cm x 30 cm (81/2 in x 12

— 120 g (41/2 oz/11/4 cups) desiccated (shredded) coconut

i

n

)

cake tin.

— 290 g (101/4 oz) honey

Add the cashew nuts, coconut, honey, lemon zest and lemon juice to the food processor and whiz together for 1 minute, until everything is well combined and the mixture is smooth and creamy. Add the coconut oil, yeast and vanilla extract and whiz again for 30 seconds.

Spoon half the creamy mixture over the base and spread it out evenly.

Add the blackberries and ginger to the remaining mixture and blend together, then spread this over the cheesecake. Smooth down the top of the cheesecake with a spoon and leave to set in the refrigerator for at least 2 hours.

When ready to serve, remove the cheesecake from the tin, transfer to a serving plate and slice into portions. This also makes a great snack to take with you – simply store it in the refrigerator in a sealed bag or wrapped in plastic wrap to prevent it from being tainted by other flavours.

— zest and juice of 2 lemons — 150 ml (5 fl oz) coconut oil, melted — 2 tablespoons nutritional yeast flakes — 1 teaspoon natural vanilla extract — 100 g (31/2 oz) blackberries, fresh or frozen — 1 teaspoon freshly grated ginger BASE

— 100 g (31/2 oz/1 cup) walnut halves — 12 pitted dates — 2 teaspoons cacao powder — 1 teaspoon ground cinnamon — 1/4 teaspoon salt

178

PERFECT SIMPLE

07 AF TER DINNER

179

GREEN BURGERS Creative Vegetarian Recipes for Burgers and Sides Martin Nordin DESCRIPTION Whether you’re vegetarian, vegan, or just trying to cut down on meat, veggie burgers make a tempting, filling meal. And as Martin Nordin explains, they’re far from boring – in fact, because there are no rules or blueprints, you’re free to push the burger boundaries.

In Green Burgers, Martin shares recipes packed full of flavour and nutrition – from the classic BBQ Portobello Burger to the Zucchini Burger with Wild Garlic. Experiment with unexpected flavours such as Zucchini Kimchi and Deep-Fried Plantain. The delicious patties are just the beginning – try making your own Charcoal Burger Buns, top your burgers with Purple Cabbage and Apple Sauerkraut, and serve with Roasted Sweet-Potato Fries.

With chapters on burgers, buns, sides, pickles, and sauces, Green Burgers has all you need to make the perfect plant-based burgers and sides at home.

Publication Date 1st January 2018 Price

•

AUD $29.99 NZ $32.99

ISBN

•

9781784881436

Category

•

Food & Drink

Imprint

•

Hardie Grant

Extent

•

160 pages

Format

•

Hardback 260 x 195mm

Illustrations •

FOR MORE INFO VISIT:

Colour photography throughout

www.hardiegrant.com.au

AUTHOR DETAILS With a background in advertising and communication, Martin Nordin’s passion for perfecting the art of the ultimate veggie burger has gathered him a loyal following of over 15k+ people on Instagram (@martin_nordin).

KEY SELLING POINTS •

Flexitarian trend incredibly popular – cutting down on meat for ethical and economic reasons.

• Includes recipes for fermented food for a healthy gut, as well as other sides.

• How to pack the most flavour into your veggies.

• Stunning food photography and packaging makes this a beautiful gift.

• Full publicity campaign with extracts and reviews in food and lifestyle media.

[contents] Why a book on green burgers?

Structure of a burger

8

Making the job easier

10

Burgers

5

13

Burger buns

94

Side orders

104

Pickles, condiments and other accompaniments Handy to have in stock Index Thanks

158 160

154

122

#11 QUINOA AND SWEET POTATO BURGER WITH HORSERADISH SOUR CREAM, SHALLOTS AND CHIVES –––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– For 6 burgers: 600 g (1 lb 5 oz) sweet potatoes 2 eggs 100 g (3½ oz/scant 1 cup) chickpea (besan) flour 1 tsp chilli powder, preferably piment d’ Espelette 1 tbsp wholegrain Dijon mustard 1 tbsp Walnut Butter or other Nut Butter (see page 149) juice of ½ lemon pinch of sea salt 200 g (7 oz/1 cup) boiled quinoa rapeseed or peanut oil for frying Horseradish sour cream: 3 tbsp finely grated fresh horseradish 300 g (10½ oz/1¼ cups) sour cream sea salt

5. Take a handful of mixture at a time and shape into 6 round patties, either by hand or using a food ring (see page 10). Put the patties on a plate and cover with cling film (plastic wrap). Put in the fridge for at least an hour, preferably longer, so that the patties will hold together better when you fry them.

6. Preheat the oven to 180°C (350°F/Gas 4).

7. Mix the horseradish and sour cream in a bowl. Add salt to taste and put to one side.

8. Heat a few tablespoons of oil in a frying pan (skillet). Fry both sides of the patties for a few minutes over a medium heat, until they have developed a little colour and a nice surface. Transfer to an ovenproof dish and bake them in the middle of the oven for 5–10 minutes.

9. Butter the buns on the cut surface and fry them quickly in a frying pan or grill (broil) them in the oven.

10. Put a patty at the bottom of each bun, splash on some horseradish sour cream and top with shallots and chives.

To serve: 6 burger buns butter for the buns finely sliced red Asian shallots finely chopped fresh chives Instructions:

1. Preheat the oven to 200°C (400°F/Gas 6).

2. Put the sweet potatoes into an ovenproof dish and bake them in the middle of the oven for about 45 minutes or until they are soft all the way through.

3. Split the potatoes lengthways and scoop out the insides with a spoon.

4. Lightly whisk the eggs in a food processor using a knife blade. Add the sweet potatoes, chickpea flour, chilli powder, mustard, nut butter, lemon juice and salt, and pulse-blend until all the ingredients are well combined. Transfer to a bowl and add the quinoa. Turn the mixture with a spoon so that everything is well blended.

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38 Green burgers

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Burgers 39

#12 OVEN-BAKED JERUSALEM ARTICHOKE BURGER WITH CREAMY MISO SAUCE AND HERB MIX –––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– For 6 burgers: 1 kg (2 lb 3 oz) Jerusalem artichokes rapeseed or peanut oil for frying 6 tbsp butter Herb mix: 2 tbsp finely chopped fresh rosemary 2 tbsp finely chopped fresh thyme 6 tbsp finely chopped fresh parsley 2 tsp crushed green peppercorns 2 tsp white wine vinegar 2 tbsp olive oil sea salt Miso sauce: 50 g (2 oz/¼ cup) butter 4 tbsp miso paste 300 ml (10 fl oz/1¼ cups) pouring (whipping) cream

4. Heat the oil in a frying pan (skillet) until it starts to smoke.

Fry the Jerusalem artichokes until the skins are golden brown all over – this takes 10–15 minutes. Transfer the artichokes to a baking tray lined with baking parchment and put in the oven for 10 minutes. Remove from the oven and allow to cool until the artichokes are cool enough to handle.

5. Melt the butter for the miso sauce over a medium heat.

Stir in the miso paste. Reduce the heat and whisk in the cream, a little at a time, until you have a glossy, golden brown sauce. Put to one side.

6. Gently bash the Jerusalem artichokes with a spoon so they open up a little. Shape 6 small patties, either by hand or using a food ring (see page 10). Put a knob of butter on each patty. Bake in the oven for a further 10 minutes.

7. Butter the buns on the cut surface and fry them quickly in a frying pan or grill (broil) them in the oven.

8. Put a lettuce leaf at the bottom of each bun. Place a patty on top, spoon over a little miso sauce and finish off with a dash of herb mix.

To serve: 6 burger buns butter for the buns lettuce leaves Instructions:

1. Preheat the oven to 200°C (400°F/Gas 6).

2. Mix all the ingredients for the herb mix in a bowl (the mix will be tastiest if you finely chop the herbs instead of mixing them in a blender).

3. Brush the Jerusalem artichokes clean, but retain as much of the skins as possible. I usually use a hard toothbrush to get into all the nooks and crannies. I also cut away the small knotted parts, where there can be a lot of soil.

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42 Green burgers

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Burgers 43

#18

#02

ROASTED CELERIAC BURGER WITH HERB CREAM AND CHANTERELLES –––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– For 6 burgers: 3 small celeriacs (the diameter should correspond to the size of the bun) rapeseed or peanut oil for frying sea salt and freshly ground black pepper Herb cream: 1 bunch of mixed fresh herbs, e.g. thyme, rosemary and dill freshly squeezed juice of ½ lemon 3 tbsp olive oil sea salt and freshly ground black pepper 100 g (3½ oz/scant ½ cup) crème fraîche Chanterelles fried in butter: rapeseed or peanut oil for frying 150–200 g (5–7 oz) chanterelles 2–3 garlic cloves 2 tbsp butter sea salt and freshly ground black pepper To serve: 6 burger buns butter for the buns fresh dill and thyme

Instructions:

1. Preheat the oven to 180°C (350°F/Gas 4).

2. Scrub the celeriacs clean under running water. Then fully dry them.

3. Heat plenty of oil in a frying pan (skillet) and flash-fry the celeriacs all over until the skin is golden brown (do not cut them up). Transfer them to an ovenproof dish and sprinkle with salt and pepper. Bake for about 2 hours, or until they are soft on the inside.

4. For the herb cream, mix together the herbs, lemon juice and olive oil using a hand blender or food processor. Add salt and pepper to taste. Pour the crème fraîche into a bowl and sprinkle the herb mixture over it, while carefully stirring with a fork so as to create a delicate marbling on the surface. Put to one side.

5. For the chanterelles, heat the oil in a frying pan until it starts to smoke. Toss in the chanterelles and flash-fry them for a minute or so. Peel the garlic cloves, crush them with the thick edge of a knife and put them in the pan together with the butter. Reduce the heat and fry until the mushrooms develop a nice colour.

6. Butter the buns on the cut surface and fry them quickly in a frying pan or grill (broil) them in the oven.

7. Cut the roasted celeriac into 1 cm- (½ in-) thick slices and put 2–3 slices on each bun. Splash on a little herb cream, put a fistful of mushrooms on top and finish off with fresh herbs.

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60 Green burgers

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Burgers 61

#30 BLACKENED RACLETTE BURGER WITH PICKLED BABY ONIONS, PARSLEY AND LEMON OIL –––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– For 6 burgers: 1 lemon 100 ml (3½ fl oz/scant ½ cup) olive oil 600 g (1 lb 5 oz) raclette Quick-pickled baby onions: 12 baby onions salt 100 ml (3½ fl oz/scant ½ cup) malt or red wine vinegar 100 g (3½ oz/scant ½ cup) cane sugar 100 ml (3½ fl oz/scant ½ cup) water 1 tbsp mustard seeds 2 tsp whole black peppercorns 2 tsp coriander seeds To serve: 6 burger buns butter for the buns fresh parsley 2 finely chopped garlic cloves

Instructions:

1. Peel the baby onions and cut a cross in the top of each of them. Bring some salted water (approx. 1 tablespoon salt to 1.5 litres/50 fl oz/6 cups water) to the boil and add the onions. Boil them for 8–10 minutes. Drain the onions and rinse them until they are cold. Put to one side.

Bring the vinegar, sugar, water, mustard seeds, black peppercorns and coriander seeds to the boil and stir for about 2 minutes, until the sugar has dissolved. Put the onions into a sterilised jar and pour the hot liquor over them. Allow to cool, then put the lid on. Leave in the fridge for at least an hour.

2. Wash the lemon. Shave the peel from half of the lemon with a vegetable peeler and finely grate the other half. Put the lemon-peel shavings into a small saucepan (save the zest for later).

3. Add the olive oil to the lemon peel in the saucepan and heat over a medium heat. Take the saucepan from the hob when it starts to simmer and leave it for about 10 minutes so that the oil takes on the flavour of the lemon peel.

4. Slice the cheese into 6 pieces. Heat a dry frying pan (skillet) over a very high heat. Put the cheese slices in when the pan is really hot, and quickly fry the cheese on both sides so it gets a blackened surface. If you have access to a blowtorch you can also blast the cheese towards the end to brown it.

5. Butter the buns on the cut surface and fry them quickly in a frying pan or grill (broil) them in the oven.

6. Put a piece of cheese on each bun and top with pickled baby onions, parsley and a little finely chopped garlic.

Finish by drizzling some lemon oil over it and sprinkling a little lemon zest on top.

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90 Green burgers

#04 ROASTED SWEET POTATO CHIPS WITH GRATED SWISS CHEESE

#05 DOUBLE-DEEP-FRIED POTATO PEEL WITH GARLIC MAYONNAISE

---------------------------

---------------------------

4 large sweet potatoes 3 tbsp peanut oil

1 litre (34 fl oz/4 cups) peanut or deep-frying oil 600 g (1 lb 5 oz) potato peelings

sea salt 2 garlic cloves

sea salt

3 tbsp butter 2 tbsp finely chopped parsley 50 g (2 oz) Belper Knolle (Swiss hard cheese)

To serve: 200 g (7 oz/scant 1 cup) Garlic Mayonnaise (see page 128)

or Parmesan Instructions:

1. Preheat the oven to 200°C (400°F/Gas 6).

2. Cut the sweet potatoes into sticks 5 mm (¼ in) thick (you do not need to peel them first). Spread the sweet potatoes out on a baking tray lined with baking parchment. Drizzle over the oil and sprinkle with salt. Roast the sweet potatoes for 20–30 minutes. Stir now and then.

3. Peel the cloves of garlic and crush them using the thick edge of a knife. Put the garlic into a cold saucepan together with the butter. Melt the butter over a low heat. Put the saucepan to one side and leave for a few minutes so the butter takes on the flavour of the garlic. Pour the melted butter into a bowl (throw away the scrapings and the garlic).

4. Put the chips (fries) on a plate, spoon over the melted butter and sprinkle the parsley on top. Grate the cheese over them and serve.

Instructions:

1. Place the oil in a high-sided saucepan and heat to 160°C (320°F), then reduce the heat to medium and try to keep the temperature at 160°C (320°F) as far as possible.

2. Put the potato peelings in the oil and leave for about 5 minutes, or until they are soft. Take them out using a slotted spoon, transfer to a colander and drain.

3. Line a large bowl with a few layers of paper towel and put it next to the cooker. Heat up the oil again, to 180°C (355°F). Reduce the heat to medium and try to keep the temperature at 180°C (355°F) as far as possible.

4. Deep-fry the potato peelings until they are golden brown, about 2–3 minutes. (See photo on the next page.) Turn them using a slotted spoon now and again.

5. Lift the peelings out with the slotted spoon and transfer them to the paper towel-lined bowl so excess fat is absorbed. Sprinkle with sea salt and turn them so the salt is evenly distributed. Serve with garlic mayonnaise.

Belper Knolle is a small hard cheese that looks a bit like a truffle. It comes from the village of Belp, near Bern in Switzerland, and was developed by the cheese producer Herr Glauser. The cheese is made from raw cow’s milk, and is then rolled in a herb mix comprising Himalayan salt, locally grown garlic and pepper from the Bernese Oberland region. It is excellent grated over chips!

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Side orders 111

#09 OVEN- B A K E D O N I O NS --------------------------4 onions (about 600 g/1 lb 5 oz) 2 tbsp butter olive oil, for drizzling sea salt and freshly ground black pepper Instructions:

1. Preheat the oven to 200°C (400°F/Gas 6).

2. Peel the onions and cut them into quarters. Put them in an ovenproof dish, add the butter and drizzle the olive oil over them. Sprinkle with salt and pepper. Bake the onions in the middle of the oven for 20–30 minutes or until they have developed some colour – they can even be a little burnt. Take out and allow to cool.

#10 ROAST E D P E P P E R SEASONING --------------------------You need: 2 tbsp coriander seeds 2 tbsp Sichuan pepper 2 tbsp whole black peppercorns Instructions:

1. Heat a dry cast-iron pan over a medium heat. Toast the coriander seeds, Sichuan pepper and black peppercorns until the seeds start to go golden brown and there is a clear spice aroma.

2. Pound the spices in a mortar or mix them to a fine powder with a hand blender. Store in a jar.

Peanut oil. An oil that withstands really high temperatures, and a clear favourite for deep-frying. The oil itself is fairly flavourless, which means it will not compete with the flavours of other raw ingredients. There is, however, a coldpressed version with a really clear peanut flavour. If you find it, use it as you see fit, but I recommend that you only add it as seasoning, as you would do with a really good olive oil.

Nut butter. Cashew nut butter, almond butter, hazelnut butter, peanut butter – incredibly easy to make yourself, keeps for a long time in the fridge, and absolutely wicked for flavouring your burgers with. Buy it ready-made or make your own (see page 149).

[the larder]

handy to have in stock the book will not alwa ys Some of the ingr edie nts in a lar corn er shop . Pop into be avai labl e at your regu the buy and ssen deli cate well -sto cked food shop or so you have them in stoc k nts edie ingr l vita g foll owin havi ng a gree n burg er. the next time you feel like

Miso paste. The umami bomb! When I tried out miso paste as seasoning in the kimchi base instead of fish sauce it lifted the kimchi to a completely new level.

Miso paste, in various forms, is sold in supermarkets as well as most Asian shops.

I usually use an organic unpasteurised miso paste made of fermented grains and soy beans.

Vinegar. Malt vinegar, sherry vinegar and champagne vinegar are my favourites. I use malt vinegar for full-bodied dishes, and like putting sherry vinegar in Asianinfluenced dishes (it reminds me a bit of sake, with its sweet, nutty note).

For quick-pickling, e.g. of jalapeños, champagne vinegar is without peer.

Sichuan pepper. Available from wellstocked food shops, and has a flowery,

citrusy, peppery flavour that is a bit chilli-like. Goes really well with coriander seeds and black pepper (see page 132) and I like using it for seasoning grilled or fried vegetables.

Panko breadcrumbs. Japanese breadcrumbs that create a crispiness that normal breadcrumbs get nowhere near. Unbeatable for deep-frying and for giving your patties a good consistency and texture.

Used frequently and almost shamelessly in the recipes in this book.

Kelp. I use seaweed more and more often, to flavour stocks, when frying onions, grated over grilled vegetables, in marinades and sauces, and last but not least deep-fried, as in the recipe on page 93.

Mild chilli powder/piment d’Espelette.

Chilli from the village of Espelette in the Nive valley in the French Basque Country. Personally I find that as a dried chilli seasoning it is unbeatable.

It is big on flavour and has an ideal mild heat – unlike ordinary chilli powder, which often has a slightly acrid, strong chilli sting, but less flavour. Piment d’Espelette is available in many delicatessens, but you can also buy it online.

Smoking wood chips. Available in most shops selling barbecues and barbecue accessories. I use Abu smoking wood chips, which are normally used for smoking fish, but they work at least as well for smoking things such as tomatoes.

As the wood chips are so fine they create smoke faster than other wood chips.

Black rice. Despite the name, this isn't rice but a type of grass. It looks good, is tasty and rich in antioxidants.

Available from supermarkets.

Black garlic. Still a little tricky to get hold of, but we will doubtless be seeing more of it in the shops in future. Like miso paste it is a wonderful seasoning, and very different from ordinary garlic in its raw form. Mild and characterful, with a sweet toffee note, it has a consistency reminiscent of soft liquorice.

You can also make black garlic yourself by wrapping garlic in cling film (plastic wrap) and leaving it in a food dehydrator set to 55°C (130°F) for three weeks.

Active charcoal powder. Sibylle’s Bakery in Malmö, Sweden, sells a black loaf that I love, and this bread has formed the basis for the black charcoal buns in this book. The charcoal powder is above all for effect – the bread really does go jet black – but it also creates a lovely flavour, and Japanese tradition holds that it has purifying properties. I order my charcoal online through the Danish company Sort of Coal, which imports active charcoal made from charred pine needles from Japan.

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156 Green burgers

INDEX BURGERS bean-, lentil- and pea-based african west coast burger with deep-fried plantain and crushed peanuts 65 baba ghanoush and borlotti burger with burrata and fried tomatoes 26 black bean burger with baba ghanoush, grilled spring onions and roasted pine nuts 24 black bean burger with gruyère cheese and caramelised onion 23 borlotti and chanterelle burger with lingonberry chutney 14 chickpea and grilled pepper burger with dilldunked cucumber salad 51 lentil and charcoal-roasted carrot burger with roasted kale and green banana guacamole 81 panko-crusted deep-fried pea burger with deep-fried seaweed and sea buckthorn mayonnaise 93 pea burger with cream cheese mix and king oyster crisps 70 quinoa and sweet potato burger with horseradish sour cream, shallots and chives 39 sweetened tofu burger with pickled radishes, blackened mayonnaise and fried egg 74 white bean burger with smoked tomatoes, deep-fried sage and roasted pine nuts 44

cabbage-based butter-roasted cauliflower burger with goat's cream, lemon oil and pink pepper 76 sprout and charcoal burger with pickled red onions and cress 57

cheese-based blackened raclette burger with pickled baby onions, parsley and lemon oil 90 grilled halloumi burger with onion-andmushroom mix topped with fresh thyme 83

deep-fried mushroom and quinoa burger with purple sauerkraut and garlic mayonnaise 17 grilled portobello burger with roasted kale, confit peppers and Saint Agur cheese 73 panko-crusted deep-fried king oyster mushroom burger with courgette kimchi 67

potato- and root vegetable-based beetroot burger with pea hummus and pea shoots 84 lentil and charcoal-roasted carrot burger with roasted kale and green banana guacamole 81 oven-baked Jerusalem artichoke burger with creamy miso sauce and herb mix 42 quinoa and sweet potato burger with horseradish sour cream, shallots and chives 39 roasted celeriac burger with herb cream and chanterelles 60 salt-roasted beetroot burger with pickled grapes and spinach 89 sprout and charcoal burger with pickled red onions and cress 57 pulled sweet potato burger with feta cheese, marjoram and black vinegar mix 37 twirled-courgette and sweet potato burger with chipotle mayonnaise 28

vegetable-based baba ghanoush and borlotti burger with burrata and fried tomatoes 26 beer-marinated aubergine burger with misofried carrots and deep-fried sage 63 courgette burger with grilled spring onions and wild garlic 21 grilled avocado burger with marinated beans, crème fraîche and fresh herbs 34 twirled aubergine burger with home-made tomato ketchup and caramelised onions 32 twirled courgette and sweet potato burger with chipotle mayonnaise 28

mushroom-based bbq portobello burger with caramelised onion mix and Saint Agur cheese 46 bbq portobello burger with grilled pepper and mayonnaise 55 borlotti and chanterelle burger with lingonberry chutney 14

BUNS brioche buns 103 poolish-based burger buns 100 charcoal buns 99 sweet potato buns 97

SIDE ORDERS barbecued corn on the cob with garlic butter, crème fraîche and Parmesan 116 deep-fried courgette flowers stuffed with cream cheese and Parmesan 116 deep-fried potato shoestrings with grated truffle and truffle mayonnaise 106 deep-fried sweet potato crisps 106 double-deep-fried chips dunked in cheese and fresh herbs 108 double-deep-fried potato peel with garlic mayonnaise 111 fennel, carrot and savoy cabbage coleslaw 119 kohlrabi and sweetheart cabbage coleslaw 119 purple sweetheart cabbage and apple sauerkraut 120 roasted sweet potato chips with grated Swiss cheese 111

PICKLES, CONDIMENTS AND OTHER ACCOMPANIMENTS charcoal-roasted baba ghanoush 124 dry-roasted walnuts 149 grilled and steamed spring onions 149 green banana guacamole 135 kimchi classic kimchi with pak choi and rhubarb 143 courgette kimchi 140 kimchi base 140 mayonnaise basic recipe 126 blackened mayonnaise 128 chipotle mayonnaise 126 garlic mayonnaise 128 sea buckthorn mayonnaise 126 truffle mayonnaise 128 nut butter 149 oven-baked onions 132 pickles pickled gherkins 136 pickled mustard seeds 136 pickled radishes 137 pickled red onions 136 pickled sea buckthorn berries 139 roasted kale 147 roasted pepper seasoning 132 smoked tomatoes 144 tomato ketchup 131

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158 Green burgers

Bonnier Fakta www.bonnierfakta.se Copyright © text and photographs Martin Nordin, 2017 Copyright © photographs on pages 4–7, 30–31 and 152–153 and back cover Oskar Falck, 2017 Copyright © illustrations Katy Kimbell and Li Söderberg Design Katy Kimbell and Li Söderberg Editor Hanna Jacobsson Repro Italgraf Media Printed at Livonia Print Latvia, 2017 ISBN 978-91-7424-630-8

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SMILING MIND Mindfulness Made Easy Jane Martino & James Tutton DESCRIPTION Mindfulness has become a popular tool to help people manage anxiety and stress and to increase focus and productivity in the busy modern world. Smiling Mind provides personal insight from the perspective of two successful business people and founders of Smiling Mind, Australia’s largest mindfulness nonprofit program – with a community of over a million users across its platforms. The authors have both used mindfulness to help navigate the peaks and troughs of everyday life.

Based on their personal experiences and the mounting evidence showing the benefits of mindfulness practice, the authors demonstrate how to bring mindfulness to all areas of our lives including work, relationships, families and parenting. They explain what “switching on” or “being mindful” is, and crucially, how it works. They explain how to use the principles of mindfulness to build a happier, healthier and more connected life. Smiling Mind is full of ideas, advice, practical tools and inspiration to lead a life that is fulfilling, passionate and emotionally healthy and to pass those lessons on to our families and the wider community.

Publication Date 1st January 2018 Price

•

AUD $14.99 NZ $17.99

ISBN

•

9781743794005

Category

•

Self Help

Imprint

•

Hardie Grant Books

Extent

•

176 pages

Format

•

Paperback 186 x 145 mm

Illustrations •

FOR MORE INFO VISIT:

Incidental spotcolour illustrations

www.hardiegrant.com.au

AUTHOR DETAILS Jane Martino has a background in building highly successful, dynamic organisations in both the commercial and not-for-profit sectors as founder for both the media/communications company, Undertow Media, and Shout for Good, a fundraising platform for multiple charitable causes. Jane is the author of a series of books called The Thank You books published with ACP Books.

James Tutton is an energetic entrepreneur and a passionate believer in the role that business can play in delivering positive social and community outcomes. He is the founder of the very successful Moonlight Cinemas and is now the director and major shareholder of Neometro, a design-driven and socially-focussed residential property developer. He is also on the board of social enterprises, Shout for Good and B Corp.

SMILING MIND Mindfulness Made Easy Jane Martino & James Tutton KEY SELLING POINTS • Smiling Mind is a widely recognised brand in the wellbeing sector with a mass consumer following – over 500,000 Smiling Mind apps have been downloaded in Australia and over 5000 schools and educational institutions are using the program.

• Smiling Mind have worked with and developed mindfulness programs for Cricket Australia and other elite sporting organisations, and delivered a Smiling Mind corporate program to global brands such as IBM, Google, BP, Pricewaterhouse Coopers, Lend Lease and Twitter.

• Smiling Mind has leading authorities behind the organisation in Professor Frank Oberklaid and Michael Carr Cregg as well as community partnerships with Red Cross Australia, Royal Children’s Hopital, and mental health organisations such as Headspace, Beyondblue and ReachOut. • Authors and founders of Smiling Mind, Jane Martino and James Tutton, have exceptional abilities in brand building and awareness, media communication and engagement to help promote the book.

• Ambassadors for Smiling Mind include Australian netballer Bianca Chatfield, Former AFL footballer Brett Kirk, TV Presenter Dr Andrew Rochford, and musician Clare Bowditch – they will support and promote the book.

PRAISE FOR SMILING MIND HARDBACK EDITION “It truly does make mindfulness easy.” Sunday Canberra Times “This bright and bold pocketbook is packed with useful tips and fun exercises designed to increase mindfulness and manage anxiety and stress.” The Weekly Review, Bayside

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THE SMILING MIND APP HAS REACHED MORE THAN 1 MILLION PEOPLE WORLDWIDE

Smiling Mind workplace programs are currently being used by more than 200 organisations.

• More than 12,000 employees have started to learn how to use mindfulness meditation to improve their wellbeing and effectiveness at work.

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Smiling Mind’s education program improves mental wellbeing, sleep and concentration.

More than 13,000 education providers use Smiling Mind programs in their classrooms.

• That’s at least 600,000 students experiencing the benefit of the programs every day (based on 60 students per teacher).

• We’ve also provided additional intensive professional development to up-skill more than 4,000 teachers so that they can bring mindfulness into their classrooms.

CONTENTS

1 2 Spreading the word on mindfulness

What is mindfulness?

5 6 Practising mindfulness

‘Switch on’ to your life

page 10

page 16

page 86

page 106

3 4 The benefits of mindfulness

How to be mindful

7

page 42

page 68

page 160

That’s it, folks

EXERCISE #1

Sit and write down the string of thoughts that comes into your head over one minute.

Go on, time it.

24

SMIL ING MIND

Your mind may dart from thinking about putting the bins out, to making a phone call, wishing you were lying on the beach, sex, some business you need to look into, trying to remember the guy that is singing the song on the radio, looking up Instagram, or remembering to check in for a flight tomorrow, feed the dog, buy a birthday present, get petrol and put the gumboots in the car.

CHAP TER 2 : WHAT IS MINDFULNESS?

25

YOU ARE READY, ANYTIME

Often, meditation guides create even more barriers by saying that we need to find a special place to do our meditation, wear comfortable clothes or take a bath or shower beforehand. All of these things can be valuable and quite possibly add to the meditation experience; however, they are not essential. And the last thing we need to be doing is adding more reasons for people not to meditate.

You might be the great unwashed, or sweaty from racing from one meeting to another, or just feeling frazzled after the witching hour is over and the kids are in bed. All of these are perfect times to meditate—however you are, wherever you are.

Life is unpredictable. Life is noisy. If we can build up the ability to stay with a meditation even through some distractions or external noise, then that can be a very positive thing.

Remember, there is no such thing as perfection, and that not only includes us as humans but how our meditation sessions should be or feel.

‘Oh I cannot possibly meditate. I am not freshly bathed and sitting on my special cushion.’

36

SMIL ING MIND

JANE SAYS: I have had some of my best meditations sitting in my car.

Often, if I have failed to wake up early enough to fit a session into my morning routine, I will get out my phone during the day—in the work car park or if I arrive early for a meeting—and play a ten-minute guided meditation while sitting upright in the driver’s seat of my car.

I have even done this when parked on a main street and been sprung by a friend. She snapped a photo of me, and when I checked my phone following my meditation, there I was, a picture of me caught in the act! How good would it be if instead of a magazine article on ‘Stars without make-up’, there was ‘Stars caught meditating’?

That would be the point at which we knew meditation really was changing the world.

CHAP TER 2 : WHAT IS MINDFULNESS?

37

SMALL WAYS TO SHAPE OUR WORLD Igniting Change DESCRIPTION Small Changes x Lots of People = Big Change We want to be part of the solution, not the problem. But the problems facing us – whether local or global – seem too big, too faraway and too hard to tackle. This meaningful, practical and beautifully simple book will inspire you to make changes in your everyday life that will quietly reshape the world.

Often all it takes is a moment to look beyond the label, beyond the surface, and think globally but act locally. This book reminds us that little things count. They add up and often cost you nothing.

They ignite change and make the people around you happier. Small Ways to Shape Our World is an inspiring call to action, a powerful reminder that there’s more to life than what you see, and a guide to reshaping your world with small acts of kindness, thoughtfulness and quiet rebellion.

Publication Date 1st January 2018 Price

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AUD $12.99 NZ $14.99

ISBN

•

9781743794197

Category

•

Self Help

Imprint

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Hardie Grant Books

Extent

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112 pages

Format

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Hardback 198mm x 129mm

Illustrations •

FOR MORE INFO VISIT:

Full colour throughout

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AUTHOR DETAILS This book is an initiative of Igniting Change, a purposely small organisation that’s passionate about sparking big, positive change with people doing it tough in our communities. We are moved by the humanity and courage of the people we are privileged to work with. We listen, we remain openminded, we uncover what’s hidden from everyday eyes, we’re guided by the people who experience the issues, we connect unlikely experts to create new thinking and above all we strive to give a voice to people experiencing injustice and inequality. Solid governance and independent funding enable us to take risks when backing outstanding people and organisations, cutting-edge investments that have a real chance of catalysing social change. We call this ‘igniting change’ and we love what we do.

SMALL WAYS TO SHAPE OUR WORLD Igniting Change KEY SELLING POINTS • Small Ways to Shape Our World is an adapted and reinvigorated version of Change the World For 10 Bucks that sold over 340,000 copies internationally.

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• The perfect kickstart to new year’s resolutions.

• Taps into the interest in mindfulness, connecting with others, adding something positive to the world, moving beyond self-improvement.

• Epitomises the idea of ‘think globally, act locally’ with thought-provoking ideas and clever graphics to provoke thought and action.

• Ideas include:

Spend time with someone from a different generation.

Why do some cultures have elders but others have the elderly?

Smile and smile back.

We produce about four billion tonnes of food each year. How can anyone be hungry?

Buy nothing today.

Ask, don’t assume.

Connect with the land. Take a walk.

• Marketing and publicity campaign tying in with “New Year, New You” promotions.

FOR MORE INFO VISIT:

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The simple shapes and words in this book explore connection and meaning. They remind us it’s the little things that can count most. They add up and often cost you nothing.

They ignite change and make the people around you happier.

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Small changes x lots of people = big change

The simple shapes and words in this book explore connection and meaning. They remind us it’s the little things that can count most. They add up and often cost you nothing.

They ignite change and make the people around you happier.

So please, as you read, think about reshaping your world with small acts of kindness, thoughtfulness and quiet rebellion.

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think act pass it on

TONIC Delicious and Natural Remedies to Boost Your Health Tanita de Ruijt DESCRIPTION Invigorating, refreshing and restorative recipes to help you feel great.

Tonic is a colourful celebration of healing tonics inspired primarily by systems of traditional medicine from the East, adapted to suit the West. It demonstrates how to make the most of kitchen cupboard staples, such as herbs and spices how they can be used in the modern world to improve our overall health and wellbeing.

Publication Date 1st January 2018 Price

•

AUD $22.99 NZ $24.99

ISBN

•

9781784881412

Category

•

Food & Drink

Imprint

•

Hardie Grant London

Extent

•

160 pages

Format

•

Hardback 210 x 160mm

Illustrations •

FOR MORE INFO VISIT:

Colour photography throughout

www.hardiegrant.com.au

Showcasing over 50 tasty homemade tonic recipes to help balance energy and support your body’s natural defences, each tonic has been carefully crafted to restore, invigorate and heighten your state of mind. Featuring the sunshine-coloured, immune-boosting Turmeric Tonic – an all-round healer and refreshing elixir – to more eclectic Love Potions, Salvation Shrubs and Make-Your-Own Probiotics, each tonic is as colourful and delicious as they are resourceful. Consumed hot or cold discover, the recipes are simple to master and can easily be adapted to suit your lifestyle. Discover the zingy flavours of the Fever Grass Tonic to beat off symptoms of cold and flu or the deliciously nutty Rooibos Tonic to fight fatigue; sooth your hangover with the refreshing and spicy Mexican tepache or ease your anxieties with the creamy and comforting Hug in a Cup. So whether you’re suffering from low immunity, digestion problems, feeling tired, run down or just stressed, these tonics will not only tickle your taste buds but will raise your energy, and lift your mood.

Including an extensive pantry list and a helpful ailment index, Tonic offers all-natural and exciting ways to treat basic ailments quickly, safely, and effectively at home.

AUTHOR DETAILS Dutch native Tanita de Ruijt’s path to herbal healing started after becoming enchanted with the volcanic islands of Indonesia. She runs one of London’s most popular tonic companies, Jamu Kitchen.

Here she shares her knowledge of traditional food wisdom, soul cleansing, and therapeutic cooking.

TONIC Delicious and Natural Remedies to Boost Your Health Tanita de Ruijt KEY SELLING POINTS • Tonics offers all-natural and diverse ways to treat basic ailments quickly, safely, and effectively at home.

• Over 50 non-alcoholic tonics made with household herbs and spices and are as colourful and delicious as they are resourceful.

• Turmeric and Kombucha were two of Google’s key food trends of 2016-17 and both have extensive natural healing properties.

• Herbs and spices in tonics contain more disease-fighting antioxidants than fruits or vegetables.

FOR MORE INFO VISIT:

www.hardiegrant.com.au

Contents

INTRODUCTION

Pg.7

THE JAMU KITCHEN

ANCIENT WISDOM – MODERN TIMES ABOUT THIS BOOK

Pg.14

PRINCIPLES

INSIDE THE JAMU APOTHECARY KITCHEN THE 3 GINGERS

Pg.22

HERBS

Pg.26

SPICES

Pg.30

TURMERIC TAMARIND TONIC

Pg.8

Pg.13 Pg.15

Pg.17

TOOLS

STAPLES

Pg.18 Pg.32

Pg.38

STRESSED? TIRED? HUNGOVER? BLOATED? SICK? Pg.46

Pg.60

Pg.80

Pg.96

Pg.122

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INTRODUCTION

Every year, at the first sign of a stuf fy

Incorporating tonics into your lifestyle

nose, I head to my kitchen for help. I’ll mix up one of my signature tonics to quickly put me right. No, I’m not a doctor, or a nutritionist for that matter; nor do I plan on becoming either. I’m just a home cook – one who is fully invested in unlocking both the flavour and the medicinal potential of my ingredients.

could help to prevent symptoms by

Using food as medicine is part of a basic instinct for survival that we seem to have lost touch with. It’s a handy one, too, especially when life throws you one of its many curveballs, such as waking up with a sore throat on the day of an important meeting; overeating and feeling bloated (life’s too delicious); waking up with a hangover (it happens); or the classic af ternoon slump.

Importantly, making a tonic is not about having all the latest healthy ‘superfoods’ on hand. A lot of the most potent ingredients, such as herbs and spices, already sit in our kitchen cupboards. Their smells alone can entice the appetite, activate digestion, and release feel-good endorphins.

This book of fers all-natural, diverse ways to treat basic ailments quickly, safely, and ef fectively at home. These tonics will tickle your taste buds, raise your energy, and elevate your mood. Find ways to pillage your kitchen cupboards and make surprisingly ef fective – and inexpensive – remedies.

To n

ic

7

There was a time when all cooks were also experts on medicinal foods. Herbs and spices served a dual purpose – they went into medicinal concoctions as well as into the cooking pot; into the types of homemade remedies your grandma used to make. I call them tonics.

supporting your body’s basic systems such as the digestive, respiratory, nervous, and endocrine system. Tonics support these systems by tackling everyday ailments before they become visible or start to develop into something more significant.

It is a preventative and all-encompassing approach to health.

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TURMERIC TAMARIND TONIC

T h e m o s t p o p u l a r re m e d y p re s c r i b e d b y t h e t r a d i t i o n a l h e a l i n g s y s t e m o f I n d o n e s i a, k n o w n a s Jamu, this tonic is consumed by Indonesians of all ages for its purif ying, healing and beautif ying p o w e r s . I t i s m a d e a t h o m e a c c o rd i n g t o c l o s e l yg u a rd e d f a m i l y re c i p e s , p a s s e d d o w n f ro m g e n e r a t i o n t o g e n e r a t i o n , a n d h u m b l y s o l d, h a w ke r-s t y l e, t o nearby neighbours and friends throughout the islands o f B a l i a n d J a v a . T h i s i s t h e v e r y re c i p e I l e a r n e d t o m a ke i n U b u d, f ro m t h e J a m u G e n d o n g (w h i c h t r a n s l a t e s a s ‘J a m u c a r r i e r ’ ) h e r s e l f, a n d i n s p i re d m y j o u r n e y i n t o t o n i c m a ki n g . H o p e f u l l y, i t w i l l d o t h e same for you.

Tu r m e r i c s u p p o r t s t h e l i v e r w i t h d e t ox i f i c a t i o n , p u r i f y i n g t h e b l o o d, re d u c i n g i n f l a m m a t i o n a n d p re v e n t i n g b l o o d c l o t t i n g . Ta m a r i n d i s c o o l i n g , r i c h i n a n t i ox i d a n t s , b o o s t s t h e m e t a b o l i s m , s u p p r e s s e s the appetite and lowers blood sugar levels. As a m e m b e r o f t h e g i n g e r f a m i l y, g a l a n g a l w a r m s t h e b o d y a n d ai d s i n d i g e s t i o n .

To n

ic

41

Jamu is a 5,000-year-old system of natural healing from Indonesia, similar to Ayurveda, the traditional healing system of India. It relies solely on the power of local roots, herbs, spices and barks to cure whatever ails you.

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ARROZ CON LECHE

LOVE POTION

Pg.52

Pg.48

Chapter 1

STRESSED? Pg.51

Men tal s tres s h as ph ys ical con s eq u en ces . It bu il d s u p sl ow l y in s id e, an d it can take years before it becomes v is ibl e as a ph ys ical il l n es s on th e outs id e. Stres s affects every s ys tem in the bod y, in cl u d in g ou r ad ren al an d thy roid g l an d s , an d hormon es . It al s o ag es skin , d epl etes en erg y an d immun ity, an d comp romis es d ig es tion .

Stres s h as the abil ity to red uce th e d ivers ity of you r g u t bacteria. The l es s d ivers e th ey become, the more s u s ceptibl e you become to il l n es s , food al l erg ies an d s en s itiv ities .

SLEEPY TONIC

No matter h ow h ard you work on you r h eal th , un til you man ag e your s tres s l evel s , you w il l n ever be ful l y wel l.

Ad optin g s tres s -free habits w il l create a rock-s ol id foun d ation th at w il l n ot on l y imp rove you r mood, skin , hair, weig h t an d en erg y l evel s , but can al s o h el p to sl ow d ow n the ag ein g p roces s .

Ton ic makin g is a form of med itation an d creative exp res s ion th at is reward ed w ith a q u al ity d rin k afterward s .

Pg.55

SLOW DOWN. CHILL OUT. MAKE A TONIC.

HAPPY TONIC

Sp en d in g time in the kitchen can be therap eutic. It q uiets the min d.

CHILL OUT TONIC

Th is chapter is al l about feel in g g ood, from the in s id e ou t. Beauty is a s tate of g race, ach ieved w h en you reach your tru e p oten tial for h ap p in es s , h eal th an d creativ ity. Bal an cin g s tres s h ormon es is th e key to tru l y s u s tain abl e rad ian ce.

To n

ic

47

Pg.56

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ARROZ CON LECHE

T his traditio nal dr ink f ro m M ex i c o, ca lle d a h orc ha t a , has the co mfo r ting starchin e s s a n d t a s te of t he r i ce pudding o r the S panish ‘ar roz con le c he ’ I h a d g rowi n g up. I t is sur pr isingl y br il l ian t i n t he s u m m e r, s e r ve d col d over ice.

I t’s the ul timate co mfo r t dr i n k – m a d e f rom r i ce, al mo nds and co co nut, spice d wi t h c i n n a m on a n d clove s – it al so happens to be a pe r fe ct d a i r y - f re e a lte r n a t i ve to mil k .

S tarchy r ice water is an anci e n t In d on e s i a n h e a li n g to nic that provides instant e n e rg y, i m p rove s d i g e s t i on , stabil ises bl o o d sugar l evel s , a n d slows d own a g e i n g , w hil e al so providing the bo d y wi t h e s s e n t i a l v i t a m i n s .

Javanese ho usew ives even s a ve r i ce wa te r to u s e a s a face to ner af ter co ok ing t he fa m i ly m e a l.

Spiced rice milk horchata INGREDIENTS

METHOD

Makes 4 large servings Ready in 14 hours

Start the night before. In a large frying pan (skillet), toast the rice over a medium heat, stirring, until fragrant and golden – about 25 minutes. Remove from the heat and let the rice cool completely before moving on to the next stage – you don’t want it to cook.

200 g (7 oz/1 cup plus 2 tablespoons) long-grain rice

Rinse the cooled rice under cold water. Transfer it to a large bowl and add the almonds, cinnamon, cloves and water. Cover and leave it to soak overnight in 850 ml (30 fl oz) water.

100 g (3½ oz/generous ½ cup) raw almonds 4 cinnamon sticks or 2 teaspoons ground cinnamon 4 whole cloves or a pinch of ground cloves 850 ml (30 fl oz) water ½ x 330 ml (11 fl oz) can coconut milk, to taste

The next day, transfer the mixture to a blender and pulse two or three times, just enough to break up the rice a little – you don’t want to completely pulverise it.

Strain through a fine mesh sieve or cheesecloth (muslin) – you may need to do this a few times. At this point, you should have a very basic rice milk.

Add coconut milk and coconut blossom nectar, to taste. Whisk thoroughly until the texture is smooth. Refrigerate until cold, before serving.

coconut blossom nectar, to taste

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HOMEMADE ALKA SELTZER

A cap abl e con coction , d es ig n ed to come to your aid – s w iftl y. Do you h ave g in g er? D o you have l emon ? G reat, you’re al mos t there. Al l we’re d oin g h ere is ad d in g a few g ood s u g ars , s al ts an d s p ices to water.

Hyd ratin g w ith water al on e, w h en your el ectrol y tes an d min eral s are d epl eted, is s impl y n ot en oug h . F resh g in g er combin ed w ith th e al kal in ity of a l emon or l ime w il l h el p s ettl e a q ueas y bel l y by n eutral is in g s tomach acid.

‘Plop-plop, fizz-fizz, oh what a relief it is.’

INGREDIENTS

METHOD

Makes 1 serving Ready in 5 minutes

Add all ingredients to a glass, then stir until the syrup and salt have dissolved.

300 ml (10½ fl oz) still or sparkling water

Serve at room temperature.

juice of 1 lemon or lime 1-cm (½-in) piece of fresh ginger root, grated ½ teaspoon maple syrup pinch of sea salt OPTIONAL

splash of bitters (see p. 110)

To n

ic

85

freshly ground black pepper, to taste

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NIGHT NURSE

T his her bal tea remedy co m b i n e s com for t i n g , sl eep- inducing spices w ith a h om e m a d e cou g h s y r u p, to rel ieve tick l y co ughs and s ore t hroa t s .

T he medicinal pantr y is f ul l of sle e p a i d s . C om b i n i n g spices such as cinnamo n an d n ut m e g cre a te s a synergistic sedative ef fect on t h e b od y, t ha t help s to resto re cal m. H o ney al so fac i li t a te s a g ood n i g ht ’s sl eep, by stabil ising bl o o d s u g a r levels a n d con t r i b ut i n g to the rel ease of mel ato nin i n t h e b ra i n , a h or m on e respo nsibl e fo r inducing sl e e p.

Sleep like a baby

INGREDIENTS

METHOD

Makes 8 servings Ready in 2–3 hours

Combine all the ingredients together (except for the cough syrup and honey) in a large saucepan.

3 cinnamon sticks

Bring to a boil, then reduce to a very low heat, and allow the ingredients to steep for 2–3 hours.

1 tablespoon cloves ½ teaspoon black peppercorns

Strain, and serve with a tablespoon of DIY cough syrup or honey stirred into your mug. Feel free to add a dash of your milk of choice too, if you wish.

15 bay leaves ¼ teaspoon grated nutmeg 5-cm (2-inch) piece of fresh ginger root, finely sliced 2 litres (70 fl oz) filtered water 1 tablespoon DIY cough syrup (p. 129) or honey

P001-160TONIC_v3.indd 130-131

OPTIONAL

milk of your choice

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PROPER LEMSIP

A ton ic to brin g a g l ow to the ch il l ed an d frag il e, by s tokin g that in tern al fire. Hot tod d ies were a s tapl e s av iou r d u rin g th e freez in g col d d ays an d n ig h ts I s p en t s tud y in g in E d in burg h, Scotl an d ; there cou l d n’t be a better d rin k to make you feel cos y.

W hisky is a g reat d econ g es tan t, an d the booze h el p s you sl eep. There is s uch a th in g as too man y h ot tod d ies thou g h – mod eration is key, if your g oal is to feel better. Th e heat, s p ice, s weet an d s our fl avou rs al s o en courag e mu cu s p rod uction , to h el p you bl ow ou t an y bacteria an d v iru s es .

Th e n ame ‘tod d y ’ comes from Tod ’s Wel l, a s p rin g on Arth ur’s Seat, w h ich is a famous h il l in th e h eart of E d in bu rg h. Th e Scots orig in al l y mad e tod d ies to make their w h isky more p al atabl e, but even after refin in g th e d is til l in g meth od s , they kept th eir fon d n es s for th is ton ic, after real is in g th at d rin kin g it reg ul arl y both p reven ted an d rel ieved col d s .

Hot toddy tonic INGREDIENTS

METHOD

Makes 1 serving Ready in 10 minutes

Add all the ingredients to a small teapot or glass and leave to brew for 5 minutes. Once infused, enjoy right away.

250 ml (9 fl oz) just-boiled water 1 cinnamon stick 2 cloves 2.5-cm (1-inch) piece of fresh ginger root, sliced 1 tablespoon honey or fermented honey (p. 144) 1 slice of lemon

To n

ic

13

9

2 tablespoons whisky

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SIT STRONG Everyday Exercises to Stretch and Strengthen Your Posture Harriet Griffey DESCRIPTION Harriet Griffey delivers an informative guide on how we can all counteract the effects of sitting for long periods of time.

Our bodies are built for movement, but our modern lives mean that we spend much of our time in sedentary occupations, whether that’s at our desks, commuting long distances by car or even just at home watching the television. Back aches, migraines, RSI and even digestion problems can all be caused or aggravated by long hours spent sitting. In Sit Strong, Harriet Griffey shows you what you can do to strengthen your body and improve flexibility to help counter the very real health risks caused by excessive sitting.

Publication Date 1st January 2018 Price

•

AUD $19.99 NZ $22.99

ISBN

•

9781784881443

Category

•

Self Help

Imprint

•

Hardie Grant London

Extent

•

144 pages

Format

•

Hardback 185 x 135mm

Illustrations •

FOR MORE INFO VISIT:

4C illustrations

www.hardiegrant.com.au

Divided into five main areas – head and neck; shoulders and upper back; arms; lower back and bottom; and legs – each section provides a series of gentle, movement-based exercises, designed to target areas that can be badly affected. Illustrated throughout, these exercises can be easily combined and incorporated into a personalised routine and fitness plan. With advice on specialist help and alternative ways to stretch and strengthen, Sit Strong gives you everything you need to improve your overall health and wellbeing. Start today and feel better immediately.

AUTHOR DETAILS Former nurse, Harriet Griffey is a journalist and writer who writes extensively across the globe. She has published 18 books, her most recent being I Want to be Happy and I Want to be Confident.

SIT STRONG Everyday Exercises to Stretch and Strengthen Your Posture Harriet Griffey KEY SELLING POINTS • Spending long hours sitting is a growing health concern, especially for millions of office workers.

• According to recent research, sitting more than 6 hours a day may be as dangerous as smoking a pack of cigarettes a day.

• Britain’s NHS and the Start Active, Stay Active report recommend breaking up long periods of sitting time with short bouts of activity.

• By focusing on simple movement-based exercises you will increase your body’s flexibility and help undo the damage caused by sitting.

• The exercises are aligned to proven Alexander Technique methods as well as traditional yoga stretches, to help improve strength and posture.

FOR MORE INFO VISIT:

www.hardiegrant.com.au

One.

O

HOW BAD IS IT? It’s not just musculoskeletal pain that can result from our sedentary lifestyles. In 2017, the British Heart Foundation (BHF) reported that more than 20 million people in the UK were physically inactive. Their analysis suggested that, on average, British men spent a fifth of their lifetime sitting, which was equivalent to 78 days a year, while for women it was 74 days a year. The report defined ‘inactive’ as not achieving the minimum government guidelines of 150

9

WHY IT MATTERS

WHY IT MATTERS

ur bodies are built for movement. The muscles, ligaments and tendons that support our bones are geared to support an active lifestyle, which should, in turn, keeps muscles strong. Without strong muscles, the tendons that connect muscles to bones, or the ligaments that connect bones to bones, have to take up the slack. However, being fibrous and less flexible, tendons and ligaments can’t do the job for which muscles were designed. When muscles are flabby, ligaments and tendons take the strain, but this can put joints at risk.

And when weak muscles go into spasm, to protect joints from damage, this can result in acute pain. Without proper attention, this can easily become a chronic problem. Prevention is always better than cure, especially as ligament strain or tendonitis both require a long period of enforced rest for recovery.

CHECK YOUR POSTURE!

ˌ

Make sure your head is aligned above your shoulders, with your chin tucked in.

ˌ

Sit upright and back into the seat of your chair, using the chair’s lumbar support, or a small cushion, to help support your lower back and keep your posture upright.

ˌ

ˌ

ˌ

Your thighs should be at a right angle to your hips and your feet should be flat on the floor. If you need to use a low footstool to maintain this position comfortably, do. It will pay dividends in terms of keeping your sitting posture strong.

Your computer screen should be directly in front of your eyes, so you don’t have to look up or down. If you use a laptop at your workstation, consider raising it up and using a separate keyboard.

Shoulders should be relaxed, neither raised nor hunched forward, with your upper arms and elbows close to your body.

14

Your keyboard should be at elbow height when you are seated, so your forearms are at a right angle to your upper arm – this also helps to keep shoulders relaxed and lowered.

ˌ

When typing, your wrists should be straight, parallel to the floor. If you work habitually on a laptop, consider using a separate mouse.

ˌ

Take regular breaks every 30 minutes, at least, to walk around and run through some stretches.

ˌ

In addition, it’s becoming more of a trend to stand and work at a workstation, in an attempt to counteract the effects of long hours spent sitting.

This may be worth considering, if you work consistently at a computer, helping to protect your physical health.

20”–28” TO SCREEN

10”–20” MONITOR TILT

20”–28” TO SCREEN

STANDING EYE HEIGHT 10”–20” MONITOR TILT

STANDING ELBOW HEIGHT

STANDING ELBOW HEIGHT

SEAT HEIGHT

15

WHY IT MATTERS

ONE

Sitting for long periods is tiring and, as we tire, so do our muscles, which makes our posture slump further. Sitting slumped becomes a habit and this further aggravates poor posture. Focusing on improving posture includes making sure that where you sit and work is ergonomically suitable.

Many of the exercises outlined here will help strengthen your posture generally, whether your are sitting, standing or walking, but here’s a checklist to make sure you know how to protect your body while sitting and working at a desk – this is particularly relevant when working on a computer or laptop.

ˌ

E XERCISE NO. 2

E XERCISE NO. 3

Bent-Arm Shoulder Stretch

Hugging Shoulder Stretch

This and is similar thefloor.

Straight-Arm Stretch, above, but can be used feet flat to on the as an alternative, with the previously straight arm, bent at the 2 Relax your shoulders and rest your hands in your lap. elbow. This will increase the stretch through the muscles of the rib 3 Look ahead, with your chin tucked in, somore. that the back of your head is in cage a little

Sometimes called the ‘wrap-around stretch’, this is effectively 1 Sit upright in your chair, with your legs uncrossed, knees hip-width apart hugging yourself to floor. create a stretch through the shoulder blades. and feet flat on the

1 Sit upright in your chair, with your legs uncrossed, knees hip-width apart

line with your back.

4 Pull your chin in, keeping your gaze level, as if you were trying to press the back of your head against a wall.

2 Relax your shoulders and rest your hands in your lap.

3 Look ahead, with your chin tucked in, so that the back of your head is in line with your back.

5 Hold for a count of 5.

4 Keeping your shoulders down and relaxed and your head level, move your chin forwards.

6 Relax.

5 Hold for a count of 5.

7 Repeat 5 times.

6 Relax.

8 You can also extend this stretch by looking down, as if you were going to press your chin into your breastbone.

7 Repeat 5 times.

Like this, but chin forward?

1 Once in this position, raise both elbows to gently increase the stretch.

1 Hold for a count of 5.

2 Now, gently move the shoulders forward and then back, to a count of 10.

2 Release and repeat.

3 Alternate arms and repeat the sequence.

44

3 Relax and repeat.

45

ADELAIDE POCKET PRECINCTS A Pocket Guide to the City’s Best Cultural Hangouts, Shops, Bars and Eateries Sam Trezise DESCRIPTION Couple an extensive food and wine scene with magnificent natural landscapes, and it’s not hard to see why Adelaide and South Australia are growing in popularity as tourist destinations. Adelaide Pocket Precincts helps you discover the crafty eateries, small bars, acclaimed boutiques and notable gallery spaces that continue to pop up at a staggering rate. In this pocket-size travel guide, seasoned traveller Sam Trezise offers a curated list of the very best cultural, shopping, eating and drinking experiences in Adelaide. There is also a selection of ‘field trips’ that encourage you to venture outside the city, covering the Adelaide Hills, Barossa Valley, McLaren Vale, Port Willunga, Victor Harbor and Kangaroo Island.

With a beautiful design and fold-out map at the back, you’ll soon see that Adelaide’s no longer simply a layover destination, or somewhere you visit purely for the festival season. It’s now that perfect getaway everyone should have the chance to experience.

Publication Date 1st January 2018 Price

•

AUD $19.99 NZ $22.99

ISBN

•

9781741175547

Category

•

Travel

Imprint

•

Hardie Grant Books

Extent

•

152 pages

Format

•

Paperback 182 x 130mm

Illustrations •

FOR MORE INFO VISIT:

Full colour throughout

www.hardiegrant.com.au

AUTHOR DETAILS Born and raised in Adelaide, Sam Trezise started his guidebook journey as the director and cofounder of Insider Guides (http://insiderguides.com.au). Focused on offering travel advice for international students, these guides have been in circulation since 2007 and are now distributed worldwide in several different languages, covering a range of Australian and UK destinations.

A graphic designer by trade, Sam has worked with various publications, agencies, banks, local councils and universities in both concept development and content creation capacities. He is also currently working on the international Half-full Adventure Map series with Hardie Grant covering Tokyo, Melbourne, London, New York City and San Francisco.

ADELAIDE POCKET PRECINCTS A Pocket Guide to the City’s Best Cultural Hangouts, Shops, Bars and Eateries Sam Trezise KEY SELLING POINTS • Divided into separate precincts, each featuring the author’s favourite cultural, shopping, eating and drinking places, as well as a number of field trips outside the city.

• Attractive, award-winning design and full-color photos.

• Lively and detailed descriptions to help first-time visitors to Adelaide, but also offers insights for seasoned travellers and locals.

• Includes a fold-out map at the back of the book that pinpoints all of the places featured.

• Other titles in this series: Kyoto Pocket Precincts, Hanoi Pocket Precincts (coming May 2018).

ALSO AVAILABLE

FOR MORE INFO VISIT:

www.hardiegrant.com.au

•

AUD $19.99 NZ $24.99

•

9781741175172

•

Travel

•

Hardie Grant Books

•

184 pages

•

182mm x 130 mm

•

Full colour photography throughout

ADELAIDE POCKET PRECINCTS 8 Copy Counterpack with 50% Discount POCKET PRECINCTS

RRP: AU$159.92 NZ$183.92 With Discount: AU$79.96 NZ$91.96

9349685007708

MELBOURNE IN PHOTOS Chris Groenhout & Rachel Lewis

DESCRIPTION There’s always something fun happening in Melbourne. It’s the kind of place that’s made for getting lost in: stumble into a free event or amazing restaurant; wander around streets filled with Art Deco architecture, and through a rabbit warren of laneways; discover lush gardens planted a century ago; or go for a paddle at one of the many beaches.

This book showcases images of Melbourne’s many ‘faces’ – both iconic places and hidden gems.

See the city through travel photographers’ eyes and you’ll surely appreciate why Melbourne has a reputation as one of the world’s most liveable cities.

AUTHOR DETAILS

Publication Date 1st January 2018 Price

•

AUD $29.99 NZ $32.99

ISBN

•

9781741175448

Category

•

Imprint

Travel / Photography

•

Explore Australia

Extent

•

152 pages

Format

•

Hardback 220 x 207mm

Illustrations • FOR MORE INFO VISIT:

Colour photography throughout

www.hardiegrant.com.au

Melbourne photographers Chris Groenhout and Rachel Lewis are a husband-and-wife team who have spent the past 12 years exploring the world together and shooting travel photography for clients such as Lonely Planet and Getty Images. As photography graduates from RMIT University, they both have professional careers in the field and specialise in architectural and interior commercial photography for a diverse range of clients, including the Herald Sun. Their work also appears in numerous books, magazines and online. Melbourne in Photos brings together a collection of new and inspiring images, celebrating their much-loved hometown.

KEY SELLING POINTS • The perfect souvenir or gift, featuring all new photography with captions.

• A fresh new take on the Steve Parish range of photo books for various Australian destinations.

• Still light enough to pack in your suitcase or post.

• Other titles in this series: Sydney in Photos, Brisbane in Photos.

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far left The bubble domes of AAMI Park, part of Melbourne’s Sports and Entertainment Precinct beside the Yarra River

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Richmond’s iconic neon Nylex clock is a reminder of Melbourne’s industrial heritage

Boaters hire out rowboats at restored Edwardian Studley Park Boathouse and take an old-fashioned cruise down the Yarra River

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The iconic, colourful bathing boxes of Brighton Bay Beach, Port Phillip Bay, crowned by the city skyline The 82 bathing boxes that dot the shores of Brighton Bay Beach, Port Phillip Bay, are classic Victorian-era wooden structures Melbourne’s brightly lit skyscrapers seen from Eureka Skydeck, the Southern Hemisphere’s highest public vantage point

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far right Cafe goers sit under the historic archways at Melbourne’s General Post Office

The famous Waterwall at the National Gallery of Victoria, one of Australia’s oldest art galleries.

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Iconic St Kilda Pavilion, at the end of St Kilda Pier, at dawn

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above

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The lions at the Shrine of Remembrance war memorial, backed up by Eureka Tower The Eternal Flame burns on at the Shrine of Remembrance war memorial Point Ormond, in the beachside suburb of Elwood, is a popular place to walk and relax

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SYDNEY IN PHOTOS Tim Denoodle

DESCRIPTION Everything in Sydney competes for your attention: the sight of a yacht race in the wake of a ferry; the sizzle of barbecues at the local park; the bustle of shoppers in one of the many malls, arcades or markets; or the squeal of kids chasing each other into the crashing surf. But wherever you go in this city, you’ll feel the pull of the Sydney’s saltwater fringe, from the quiet harbour coves that carve to the west, to the wild and playful ocean beyond the heads.

This book showcases images of Sydney’s many ‘faces’ – both iconic places and hidden gems. See the city through a travel photographer’s eyes and you’ll surely appreciate why so many people find themselves returning again and again to Sydney’s famous shorelines.

Publication Date 1st January 2018 Price

•

AUD $29.99 NZ $32.99

ISBN

•

9781741175455

Category

•

Travel / Photography

Imprint

•

Explore Australia

Extent

•

152 pages

Format

•

Hardback 220 x 207mm

Illustrations • FOR MORE INFO VISIT:

Colour photography throughout

www.hardiegrant.com.au

AUTHOR DETAILS Tim Denoodle is a Sydney writer and photographer whose work has appeared in various local and international travel magazines. He gained a worldwide following on Instagram as @denoodle (15k+ followers) after the Instagram company featured his work on their blog. In recent years Tim has exhibited his work at several Sydney galleries, including Maunsell Wickes in Paddington. When not working at Potts Point Bookshop, Tim spends most of his time writing and taking photographs around Sydney’s coastline.

KEY SELLING POINTS • The perfect souvenir or gift, featuring all new photography with captions.

• A fresh new take on the Steve Parish range of photo books for various Australian destinations.

• Still light enough to pack in your suitcase or post.

• Other titles in this series: Melbourne in Photos, Brisbane in Photos.

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above

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opposite

»

overleaf

Despite the suburb’s gentrification, Bondi still has its throwbacks to earlier times Diving into the Bronte rock pool

Historic Lysicrates Monument on the northern edge of the Royal Botanical Gardens

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Sail rigging at the Rocks is a reminder of Sydney’s maritime history

Hyde Park Barracks was originally built to house convict men and boys and is now a UNESCO World Heritage building

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Yoga class on the terrace of Bondi’s Icebergs Club

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above

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right

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opposite

The Sydney Gay and Lesbian Mardi Gras parade crosses the halfway point at Taylor Square The smoke and confetti of Mardi Gras fly over Oxford Street

Admiring the view down William Street before the start of the City to Surf fun run

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BRISBANE IN PHOTOS Tim Denoodle

DESCRIPTION Brisbane is all grown up now – what once was a big country town has become a laidback yet vibrant city. There are many beautiful green spaces for you to relax in on a hot summer day, as well a thriving food scene of local markets and rooftop bars. Explore the city on foot, by bike, by bus or with a CityCat boat and take in the amazing collection of street art, old sandstone buildings and hip urban cityscapes This book showcases images of Brisbane’s many ‘faces’ – both iconic places and hidden gems. See the city through a travel photographer’s eyes and you’ll surely appreciate why Brisbane is a city worth getting to know better.

Publication Date 1st January 2018 Price

•

AUD $29.99 NZ $32.99

ISBN

•

9781741175585

Category

•

Travel / Photography

Imprint

•

Explore Australia

Extent

•

152 pages

Format

•

Hardback 220 x 207mm

Illustrations • FOR MORE INFO VISIT:

Colour photography throughout

www.hardiegrant.com.au

AUTHOR DETAILS Larissa Dening is an award-winning landscape, travel and lifestyle photographer from Brisbane. She has been featured on Network Seven’s The Great South East and in Australian Traveller magazine, and works with numerous tourism boards, hotels and travel companies all over the world. Although Larissa learned film photography in high school, it was only after travelling around Europe eight years ago that she picked up a camera again and made a career out of the incredible beauty that she saw.

Larissa now teaches others how to take photos with regularly sold-out workshops in Brisbane.

KEY SELLING POINTS • The perfect souvenir or gift, featuring all new photography with captions.

• A fresh new take on the Steve Parish range of photo books for various Australian destinations.

• Still light enough to pack in your suitcase or post.

• Other titles in this series: Melbourne in Photos, Sydney in Photos.

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opposite

Sunset views from Kangaroo Point Cliffs are unparalleled

Southbank’s Streets Beach is just next to the river and a popular place to cool off in summer months

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The stunning Treasury Casino holds a hotel, six restaurants, five bars and a nightclub Wandering the majestic corridors of St John’s Cathedral on Anne Street

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above

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right

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opposite

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overleaf

Fish Lane in hip West End is filled with stunning street art The moon shines bright in Fish Lane, West End

View down a new urban sanctuary: Fish Lane in West End There are plenty of rooftop bars around Brisbane, but you can’t beat the Stock Exchange Hotel on Edward Street for stunning city views

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The Powerhouse is a cool, repurposed powerhouse beside the river that features plays, concerts and other events There’s nothing like a Queensland pineapple picked up at the Powerhouse Market

The Jan Powers Farmers Market at the Powerhouse in New Farm is a poplar place for locals to collect local produce on a Saturday morning

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In Photos 9 copy pack @ 50% discount 9349685007647

PACK RRP AU $269.91 NZ $296.91 WITH DISCOUNT AU $134.95 NZ $148.45

PACK INCLUDES 3 COPIES EACH OF MELBOURNE, BRISBANE AND SYDNEY IN PHOTOS AT A 50% DISCOUNT

SEA OF STRANGERS Lang Leav DESCRIPTION Sea of Strangers by Lang Leav picks up from her previous international bestselling books including Love & Misadventure, Lullabies, and The Universe of Us, and sets sail for a grand new adventure.

This completely original collection of poetry and prose will not only delight her avid fans but is sure to capture the imagination of a whole new audience. With the turn of every page, Sea of Strangers invites you to go beyond love and loss to explore themes of self-discovery and empowerment as you navigate your way around the human heart.

AUTHOR DETAILS

Publication Date 1st January 2018 Price

•

Lang Leav is an international best-selling author and social media sensation. She is the winner of a Qantas Spirit of Youth Award and coveted Churchill Fellowship. Her books continue to top bestseller charts in bookstores worldwide, and Lullabies was the 2014 winner of the Goodreads Choice award for poetry. Lang has been featured in various publications including The Sydney Morning Herald, The Straits Times, The Guardian and The New York Times. She currently resides in New Zealand with her partner and fellow author Michael Faudet.

AUD $24.99 NZ $27.99

KEY SELLING POINTS

ISBN

•

9781449489892

• From the bestselling author of Sad Girls and The Universe of Us comes a brand new poetry title.

Category

•

Poetry

• Lang is an international best-selling author: her previous titles have sold more that 500k combined.

Imprint

•

Andrews McMeel Publishing

• Huge social media following: Instagram 378k, Twitter 223k, Facebook 839k.

Paperback 203 x 127 mm

• Full marketing and publicity campaign on release.

Format

•

• For fans of Lang, Instapoets, romance and poetry.

langleav.tumblr.com FOR MORE INFO VISIT:

www.hardiegrant.com.au

@langleav

/mslangleav

@langleav

Lang Leav is best known as the internet sensation who made us fall in love with poetry all over again. Since launching into social media stardom with her Tumblr blog in 2012, Lang has become an international bestselling author of five books.

Lang with fans in Manila

Pia Wurtzbach, Miss Universe 2015

SEA OF STRANGERS Lang Leav Also available:

9781449456146 RRP AU$27.99 NZ$29.99

9781449461072 RRP AU$27.99 NZ$29.99

9781449472399 RRP AU$34.99 NZ$39.99 FOR MORE INFO VISIT:

www.hardiegrant.com.au

9781449480127 RRP AU$27.99 NZ$29.99

9781449487768 RRP AU$29.99 NZ$32.99

THE LITTLE BOOK OF HAPPINESS Live Laugh Love Alison Davies DESCRIPTION 150 practical tips, exercises and inspirational quotes to help you to live a happier life.

“Most folks are as happy as they make up their minds to be.” – Abraham Lincoln Happiness is contagious, a positive, transformative force. More than merely a passing mood, contentment should be attainable by everyone, but it can feel out of reach as we become bogged down in daily stresses and consumed by negativity.

The Little Book of Happiness will show you how to live in the moment, flourish as an individual and improve your wellbeing. Through uplifting tips, positive quotes and simple exercises, learn how to let go, find true bliss, and reclaim your smile.

AUTHOR DETAILS Publication Date 1st January 2018

Alison Davies writes for a wide selection of magazines, including Bella, Soul & Spirit, Your Fitness, Take a Break, Fate and Fortune, Spirit and Destiny, You, Kindred Spirit and Woman’s Own. Her features have also appeared in the Times Education Supplement, Daily Mail and Sunday Express parenting section. Her most recent book, Be More Cat, is also published by Quadrille.

Price

•

AUD $9.99 NZ $12.99

ISBN

•

9781787131125

KEY SELLING POINTS

Category

•

Self Help

Imprint

•

Quadrille Publishing Ltd

• The eighth book in the bestselling series, The Little Book of Mindfulness, has now sold over 300,000 copies worldwide.

• Streamline your life through the art of tidying up and vanquish your to-do list.

Extent

•

192 pages

• The perfect, pocket-sized book about living, laughing, and loving.

Format

•

Hardback 127 x 105mm

Illustrations • FOR MORE INFO VISIT:

Text only

www.hardiegrant.com.au

Do something different, even something small.

Take a new route to work, grab your morning coffee from a different vendor or try reading a new magazine or broadsheet.

Striking out in this way encourages you to take a creative approach in all areas of your life.

164

“Happiness lies in the joy of achievement and the thrill of creative effort.�

franklin d. roosevelt

165

Do what you love.

“Success is not the key to happiness.

Happiness is the key to success.

If you love what you are doing, you will be successful.�

albert schweitzer

166

167

THE LITTLE BOOK OF TIDINESS Declutter Your Life Alison Davies DESCRIPTION 150 practical tips, exercises and inspirational quotes to declutter your life.

“Be careless in your dress if you must, but keep a tidy soul.” – Mark Twain Do you feel like you’re drowning in to-do lists, or overwhelmed by the number of possessions in your house? Tidying presents the opportunity not only to transform the physical spaces in which you spend time, but also to free the mind of daily stresses.

This inspirational little book brilliantly simplifies the art of tidying up and reveals the benefits you will experience from getting your life, home and workplace in order. Motivating quotes, practical tidying tips and simple exercises help you to identify the things that are really significant and worth holding on to.

Publication Date 1st January 2018

Gain confidence and control with The Little Book of Tidiness, and seize the chance to make the most of less.

Price

•

AUD $9.99 NZ $12.99

ISBN

•

9781787131132

Category

•

Self Help

AUTHOR DETAILS Alison Davies writes for a wide selection of magazines, including Bella, Soul & Spirit, Your Fitness, Take a Break, Fate and Fortune, Spirit and Destiny, You, Kindred Spirit and Woman’s Own. Her features have also appeared in the Times Education Supplement, Daily Mail and Sunday Express parenting section. Her most recent book, Be More Cat, is also published by Quadrille.

Imprint

•

Quadrille Publishing Ltd

KEY SELLING POINTS

Extent

•

192 pages

Format

•

Hardback 127 x 105mm

Illustrations • FOR MORE INFO VISIT:

Text only

www.hardiegrant.com.au

• The eighth book in the bestselling series, The Little Book of Mindfulness has now sold over 300,000 copies worldwide.

• Streamline your life through the art of tidying up and vanquish your to-do list.

• The perfect, pocket-sized book about living more with less.

“You can become blind by seeing each

day as a similar one. Each day is a different one, each day brings a miracle of its own. It’s just a matter of paying attention to this miracle.”

Accept what is, let go of what was, and have faith in what will be.

paulo coelho

134

135

Pick one activity that will help you clear the clutter, for example stacking books on a bookshelf. As you embark on this activity, notice how you feel emotionally and physically.

Pay attention to how each muscle feels as you lift and stretch to put the books in place. Consider the amazing job that your body does, allowing you to move in this way.

Focusing on every part of the process brings the experience to life, making it more enjoyable.

Get into the habit of doing this every day with at least one task and it will help you see the mundane in a new and more magical light.

Feel the energy involved as you move through the task and embrace it.

Immerse yourself fully in the activity and notice how that makes you feel.

136

137

THE LITTLE BOOK OF ... COUNTERPACK Contains 3x each of the following titles in the Little Book Of... series

9781849495356

FULL RRP $119.88 WITH 50% DISCOUNT

$59.94

9781849494205

EXAMPLE TITLES ONLY 9781849495356

9781849494205

PACK GTIN: 9349685007753

NOURISH CAKES Baking With a Healthy Nourishing Twist Marianne Stewart DESCRIPTION 50 recipes that allow you to have your cake and eat healthily too!

These 50 simple recipes for cakes and bakes, both large and small, focus on nourishing ingredients such as nuts, vegetables and dried fruit, plus flours such as rye or buckwheat. Many of the recipes are allergy- or intolerance-friendly, using wheat-free flours and unrefined sugars. Each recipe is clearly coded to show you which dish will suit, along with an index to show you vegan, wheat-free and dairyfree cakes at a glance.

Publication Date 1st January 2018 Price

•

AUD $24.99 NZ $27.99

ISBN

•

9781787131163

Category

•

Food & Drink

Imprint

•

Quadrille Publishing Ltd

Extent

•

144 pages

Format

•

Hardback 222 x 175mm

Illustrations • FOR MORE INFO VISIT:

Colour photography throughout

www.hardiegrant.com.au

With sections covering Light and Zesty bakes (Lime, coconut and courgette cake; Lavender and spelt sables), Vibrant and Fruity (Peach, olive oil and rosemary friands; Fig and honey tart), Warm and Nutty (Sweet potato brownies), Dark and Spicy (Chocolate, buckwheat and chestnut roulade; Clementine, oat and cranberry muffins), and Dress to Impress (Beetroot red velvet cake; Rainbow cake), the emphasis is on including exciting new ingredients, rather than on cutting things out, showing how you can get the same amazing tastes and textures with healthy alternatives. With all the recipes checked by a qualified dietitian, the cakes in the book show how you can embrace a more positive, balanced and inclusive approach in your baking.

All the ingredients can be easily sourced from supermarkets or healthfood shops. Nourish Cakes presents an alternative way of baking and makes it appealing, delicious and exquisitely beautiful.

AUTHOR DETAILS Marianne Stewart is a trained pastry chef who has worked in a number of respected London kitchens, including Baker & Spice, Jamie Oliver’s Fifteen and Peggy Porschen’s Cakes, allowing her to develop an expert understanding of the chemistry behind baking and a flair for delicious flavour combinations.

She lives and works in Bristol where she teaches cookery classes and does private catering.

NOURISH CAKES Baking With a Healthy Nourishing Twist Marianne Stewart KEY SELLING POINTS •

Baking given a healthy twist with nutrient-rich ingredients.

• Includes gluten-, dairy- and refined-sugar-free options.

• Clever flavour combinations to ensure that you don’t need to compromise on taste.

ALSO AVAILABLE

FOR MORE INFO VISIT:

www.hardiegrant.com.au

•

AUD $24.99 NZ $29.99

•

9781849497985

•

Food & Drink

•

Quadrille Publishing Ltd

•

160 pages

•

Hardback 222 x 175mm

•

Over 75 colour photographs

Light

+ ZESTY

These little cheesecakes are beautifully tart and refreshing, and so pretty in their mini sizes. Making desserts in individual silicone moulds is a great way to keep the portion sizes moderate, while making them feel like an indulgent treat.

Blueberry & Lime Cheesecakes DF | GF | VG MAKES

8 individual cheesecakes 1 quantity of Cheesecake Base (see page 00)

FOR THE FILLING

100g (3½oz/generous ¾ cup) cashew nuts pinch of salt 80g (3oz/scant ½ cup) coconut oil, melted 100g (3½oz/¹⁄³ cup) brown rice syrup (for vegans) or honey finely grated zest of 3 unwaxed limes 40g (1½fl oz/heaping 2½ tbsp) lime juice (from about 1½ limes) 200g (7oz/¾ cup) coconut cream 120g (4½oz/1 cup) fresh blueberries, plus extra to decorate

Make the Cheesecake Base according to the instructions on page 00.

For the filling, soak the cashews in cold water for 1 hour. Strain and blend in a food processor with the salt until as fine as possible. Add the coconut oil and blend again until completely smooth. Add the syrup or honey, lime juice and zest and the coconut cream and blend again until well mixed and smooth.

Fill the silicone moulds almost to the top, then top with the blueberries. Push down gently into the mixture. Chill in the fridge overnight before demoulding and serving, or in the freezer for 2 or more hours.

If frozen, they are easier to demould, but best left to soften in the fridge for an hour or two.

Decorate with blueberries. Keep in a covered container in the fridge for 2–3 days.

TIPS: You may have some cheesecake mix leftover. This can be poured into a ramekin, chilled along with the cheesecakes and served as a lime and blueberry cream.

For a lemon and blueberry flavour, replace the lime juice with the same quantity of lemon juice and the zest with the finely grated zest of 2 lemons.

14 | LIGHT + ZESTY

Lime, coconut and courgette (zucchini) has become a new classic, but not all cakes that appear in cafés are allergy-friendly or even that healthy. This recipe is tart, fresh and delicious, but still suitable for the gluten and dairy-intolerant, as well as benefiting from the nutrient plus-points of extra fibre and protein from the nuts, rice flour and flaxseeds. Trust me though, you would never know!

Lime, Coconut & Courgette Cake DF | GF | WF MAKES

a 20-cm (8-in) round cake to serve 10–12 4 medium courgettes (zucchini), washed and grated finely grated zest of 6 unwaxed limes (60g/2fl oz/4 tbsp) lime juice 5 medium eggs 300g (10½oz/1²⁄³ cups) golden caster (granulated) sugar or demerara (raw brown) sugar 225g (7¾oz/1¾ cups) rice flour (I prefer Dove’s Farm) 100g (3½oz/1 cup) ground almonds 5 tsp ground flaxseed 1¼ tsp bicarbonate of soda (baking soda) 50g (1¾oz/²⁄³ cup) desiccated (dry unsweetened) coconut

FOR THE LIME CURD:

90g (3fl oz/6 tbsp) lime juice (from 2–3 zested limes leftover from the cake recipe) 5 tsp cornflour (cornstarch) or tapioca flour 90g (3¼oz/½ cup) golden caster (granulated) sugar or demerara (raw brown) sugar 160g (5¾oz/½ cup) coconut cream 5 medium egg yolks 45g (1½oz/¼ cup) coconut oil

Layer the grated courgette between double thicknesses of kitchen paper or tea towels and press down to extract the juice.

Dry for 30 minutes, making sure the courgette is well drained.

Weigh out 465g (1½lb), and add the lime zest and juice.

Place the eggs in a bowl, add the sugar and whisk on mediumhigh speed for 5 minutes, or until pale and doubled in volume.

Fold through the courgette until well incorporated. Sift together the rice flour, ground almonds, flaxseed and bicarbonate of soda (baking soda). Add the coconut and fold this mixture through the cake batter. Leave for 10 minutes.

Preheat the oven to 180°C/155°C (fan)/350°F. Grease 2 x 20-cm (8-in) round cake tins, at least 5cm (2in) deep with coconut oil and line with baking parchment.

Divide the cake batter evenly between the tins and bake for

40 minutes, or until browned and the tops spring back when gently pressed.

Cool the cakes in their tins on a wire rack until just warm, then remove from the tins and cool on the rack until cold. Chill before slicing and filling.

For the curd, in a bowl, add a little lime juice to the cornflour (cornstarch) to create a loose paste. Place the remaining juice along with half of the sugar and the coconut cream in a small pan and heat gently to simmering point, stirring. Add the cornflour paste and cook for 4–5 minutes until the mixture has thickened and has no floury taste.

Whisk the remaining sugar with the egg yolks. Add a little of the hot mixture from the pan to the eggs and mix well, then pour back into the pan. Place over a low heat and cook for 3–4 minutes until the mix has thickened and the egg yolks

ingredients and method continued overleaf 16 | LIGHT + ZESTY

This recipe is incredibly versatile and surprisingly simple to make. You can prepare the mix in advance and keep it unbaked in the fridge; bake them in the mini bundt moulds or as a whole cake. They look beautiful undecorated, or simply finished with glacé icing. For a special occasion, jazz it up with the dairy-free cream topping and rhubarb twists!

Lime, Coconut & Courgette Cake continued TO DECORATE

500g (1lb 2oz/1²⁄³ cups) coconut cream, chilled coconut flakes, freshly grated lime zest and edible flowers

have gently cooked. Mix in the coconut oil. Scrape into a bowl, cover and chill until firm and cold.

this crust side up. Spoon on the remaining lime cream. Decorate with coconut flakes, grated lime zest and edible flowers.

To assemble the cake, slice each layer in half and, if the tops are uneven, trim these as well with a long serrated knife.

Whisk 150g (5¼oz/½ cup) of the lime curd with the coconut cream. Place the first layer of cake on a serving plate and spread evenly with half of the remaining curd. Place the next cake layer on top and spread with half of the lime-coconut cream. Place the next cake layer on top and spread with the remaining curd. The final layer of cake should be one of the bottom halves of the cake; place

TIP: Make sure the courgettes are firm, and not too large. Too much softness or seeds in the centre can affect the cake’ s texture.

Rhubarb & Orange Bundt Cakes GF | DF | WF MAKES

12 mini bundt cakes Candied Rhubarb Twists (see page 00), to decorate 100g orange, cut into chunks and pips removed 200g (7oz) rhubarb, topped and tailed and cut into pieces 135g (4¾oz/¾ cup) golden caster (granulated) sugar 3 medium eggs 135g (4¾oz/1¹⁄³ cups) ground almonds 1½ tsp tapioca flour or cornflour (cornstarch) 2 tsp rice flour (I prefer Dove’s Farm) scant ½ tsp bicarbonate of soda (baking soda)

FOR THE RHUBARB & ORANGE CREAM (OPTIONAL) 200g (7oz/¾ cup) coconut cream, chilled 50g (1¾oz) leftover rhubarb and orange purée 20g (¾oz/1½ tbsp) coconut oil, melted and cooled 20g (¾oz/2¼ tbsp) golden icing (confectioners’) sugar or caster (superfine) sugar

Place the orange into a pan and cover with 150g (5fl oz/²⁄³ cup) water. Cover and cook over a medium heat for 30 minutes, or until just soft. If the water runs low, top it up. Add the rhubarb, cover and cook for another 5 minutes. Uncover and reduce until 1 tbsp of water remains.

Cool, then purée the fruit mix in a blender. Weigh out 185g (6½oz) into a bowl, keeping any leftover for later, then stir in the sugar with a balloon whisk.

Add the eggs and whisk until smooth. Sift together the ground almonds, flours and bicarbonate of soda (baking soda) and whisk this into the mixture. It should be quite loose, but not aerated.

the oven for 40 minutes, or until well browned and the top springs back when pressed.

Cool the cakes slightly in the moulds, then tip the whole mould upside down to remove.

Cool on a wire rack until completely cold, then chill in a covered container.

If making the rhubarb and orange cream, gently whisk together all the ingredients until well blended and thick. Do not overwhisk. Chill for 30 minutes, then spoon or pipe on top of the cakes and decorate with rhubarb twists.

Preheat the oven to 170ºC/150°C (fan)/340°F and grease 2 x 6-hole individual silicone bundt moulds, about 7cm (2¾in) across, with coconut oil. Place the mould on a baking sheet and fill to just below the top (about 50g/1¾oz mix). Bake in the centre of

ingredients and method continued overleaf 18 | LIGHT + ZESTY

19 | LIGHT + ZESTY

This recipe is a twist on the classic lemon loaf cake, updated to include one of my favourite teas, Earl Grey. When I was living in Paris, I fell in love with the Mariage Frères teas. My favourite was their Earl Grey French Blue, into which they add dried blue cornflowers. Therefore it seemed only appropriate to add some edible blue cornflowers to the decoration!

Lemon & Earl Grey Loaf Cakes DF | GF | WF 1 Earl Grey tea bag (or 1 tsp loose leaf Earl Grey tea) 120g (4¼oz/²⁄³ cup) golden caster (granulated) sugar or demerara (raw brown) sugar ½ yellow courgette (zucchini), grated ¼ swede (rutabaga), peeled and grated 15g (½fl oz/1 tbsp) lemon juice finely grated zest of 2 unwaxed lemons 2 medium eggs 40g (1½fl oz/heaping 2½ tbsp) rapeseed (canola) oil 75g (2¾oz/¾ cup) ground almonds 90g (3¼oz/¾ cup) blended rice flour (I prefer Dove’s Farm) 1½ tsp baking powder ¼ tsp bicarbonate of soda (baking soda) ¼ tsp xanthan gum (optional)

FOR THE EARL GREY ICING

120g (4¼oz/¾ cup plus 2 tbsp) golden icing (confectioners’) sugar juice of ¼ lemon 25g (1fl oz/2 tbsp) strongly brewed Earl Grey tea 1 tsp loose Earl Grey tea (from tea bags or loose leaf) blue cornflowers (optional)

Empty the tea bag into a bowl with the sugar, cover and infuse for a few hours or overnight if possible. When ready, grind in a blender until fine.

top with the mixture and bake in the top half of the oven for 30 minutes, or until the top springs back and an inserted cocktail stick comes out clean.

Place the courgette (zucchini) between some kitchen paper to drain off the excess moisture.

Place 80g (3oz) swede (rutabaga) and 80g (3oz) the courgette into a bowl and top with the lemon juice and zest. Set aside.

Cool the cakes in the tins until just warm, then turn out onto a wire rack to cool completely. For disposable cases, just cool in the cases.

In a bowl, whisk together the eggs, sugar and oil for 5 minutes, or until pale and slightly thickened. Fold in the grated vegetables. Sift together the ground almonds, flour, raising agents and xanthan gum, if using. Fold into the cake mixture gently, until it is lumpfree. Leave for 10 minutes.

Preheat the oven to 180°C/155°C (fan)/350°F. Grease 6 mini loaf tins, about 9 x 6cm (3½ x 2½in), with coconut oil and line with baking parchment or disposable loaf cases.

Fill the loaf tins almost to the

22 | LIGHT + ZESTY

For the icing, sift the icing (confectioners’) sugar into a bowl and add the lemon juice and enough tea to form a glacé icing the thickness of double (heavy) cream. Pour the icing over the cooled cakes, and top with a little sprinkle of tea leaves, and blue cornflowers if you have them.

A posset is traditionally a mix of cream, citrus and sugar that is simply heated, mixed together and on cooling magically transforms to a thick potted dessert. With golden sugar and coconut cream instead of dairy cream, this version is lighter and a great simple option for vegans and dairy-intolerant.

Lemon & Basil Posset DF | GF | WF | VG SERVES 4 finely grated zest and juice of 1 unwaxed lemon (about 80g/3oz) 5 basil leaves, roughly torn 90g (3¼oz/½ cup) golden caster (superfine) sugar or demerara (raw brown) sugar 30g (1oz/2 tbsp) coconut oil 350g (12¼oz/generous 1 cup) coconut cream, chilled basil sprigs, to decorate

Heat the juice and zest in a small pan and simmer for 2–3 minutes until reduced by around half.

Remove from the heat and add the torn basil leaves, along with the sugar and coconut oil. Mix well until the oil has melted and blended in, then cover and allow to infuse and cool for 1 hour.

Decorate with a basil sprig and serve with fresh strawberries and cookies, such as the Buckwheat, Citrus & Lavender Sablés (see page 00), if liked.

Strain the lemon mixture over the cold coconut cream and stir thoroughly with a balloon whisk. Transfer to a jug and pour into 4 ramekins or little pots. Cover and chill in the fridge for at least 4 hours before serving. Keeps well in the fridge for up to 3 days.

27 | LIGHT + ZESTY

This cake is another food memory reinvented. When I first moved to London to work as a pastry chef, I worked at Baker & Spice in Chelsea where we used to make wonderful orange and poppy seed loaves. No skimping on ingredients, we used organic eggs and plenty of French butter in the recipe. This loaf cake is definitely better for the waistline, but still bags of flavour and moisture from the butternut squash and citrus zest.

Orange, Butternut & Poppy Seed Loaf DF | GF | WF MAKES

1 loaf to serve 4–6 70g (2½oz/½ cup) rice flour (I prefer Doves Farm) 20g (¾oz/¼ cup) finely ground oats or oat flour 65g (2¼oz/²⁄³ cup) ground almonds 1 tsp baking powder 1/8 tsp bicarbonate of soda (baking soda) 1/8 tsp xantham gum (optional) ½ butternut squash finely grated zest of 1 large orange finely grated zest of ½ unwaxed lemon 1 tbsp lemon juice 1 tbsp poppy seeds 2 medium eggs 85g (3oz/7 tbsp) golden caster (granulated) sugar or demerara (raw brown) sugar Candied Orange Slices (see page 00), to decorate

FOR THE GLACÉ ICING

120g (4½oz/¾ cup plus 2 tbsp) golden icing (confectioners’) sugar 1 tsp poppy seeds juice of ½ orange juice of ¼ lemon

28 | LIGHT + ZESTY

Preheat the oven to 180°C/155°C (fan)/350°F. Grease a 450-g (1-lb) loaf tin with coconut oil and line the base and sides with baking parchment.

Sift together the flours, ground almonds, raising agents and xanthan gum, if using, and set aside. Peel and coarsely grate the butternut squash. Weigh out 150g (5¼oz) and top with the zests, juices and poppy seeds.

Whisk together the eggs and sugar until thick and doubled in volume. Gently fold through the butternut mixture lightly, followed by the dry ingredients, then leave for 10 minutes.

Scrape the batter into the tin and bake in the centre of the oven for 40 minutes, or until the top springs back when pressed and an inserted skewer or cocktail stick comes out clean.

Cool the cake in the tin for 10 minutes, then turn out and cool completely on a wire rack.

For the icing, sift the icing (confectioners’) sugar into a bowl, add the poppy seeds and add enough juice to form a glacé icing the thickness of double (heavy) cream. You probably will not need all of it. Pour the icing over the cooled cakes and leave for a few minutes before decoating with the Candied Orange Slices.

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Offer includes dump bin with unicorn header card PLUS 5 copies each of the 6 above titles in the Phoebe and Her Unicorn series Promotional offer of “buy 2 get 1 free”

9781449487256 RRP $14.99

It all started when Phoebe skipped a rock across a pond and accidentally hit a unicorn in the face. Improbably, this led to Phoebe being granted one wish, and she used it to make the unicorn, Marigold Heavenly Nostrils, her best friend. But can a vain mythical beast and a nine-year-old daydreamer really forge a connection?

Phoebe Howell is a 9-year-old girl who discovers Marigold by (accidentally) hitting her with a rock. Phoebe is a dreamer, and a little lonely because she doesn’t have a friend to make her laugh or to listen to all her extravagant ideas. When granted a wish by Marigold, Phoebe uses it to make the pair best friends, and they go through many fun misadventures together. The friendship between the charming, nine-year-old dreamer Phoebe and the vain, mythical Marigold forever changes both of them for the better.

Marigold Heavenly Nostrils is best friends with Phoebe Howell. Despite being very vain and having a large ego, she is good hearted, kind and friendly.

Marigold, like all unicorns, is experienced in magic. Through various spellcraft, she is able to perform such feats as redirecting rain and broadcasting a Wi-Fi hotspot through her horn. Her most frequently-used spell is The Shield of Boringness, which causes humans to view her as nothing out of the ordinary, allowing her to interact with them on a daily basis.

PHOEBE AND HER UNICORN A Heavenly Nostrils Chronicle Dana Simpson DESCRIPTION It all started when Phoebe skipped a rock across a pond and accidentally hit a unicorn in the face.

Improbably, this led to Phoebe being granted one wish, and she used it to make the unicorn, Marigold Heavenly Nostrils, her best friend. But can a vain mythical beast and a nine-year-old daydreamer really forge a connection? Indeed they can, and that’s how Phoebe and Her Unicorn unfolds.

This beautifully drawn strip follows the unlikely friendship between a somewhat awkward girl and the unicorn who gradually shows her just how special she really is. Through hilarious adventures where Phoebe gets to bask in Marigold’s ‘awesomeness’, the friends also come to acknowledge that they had been lonely before they met and truly appreciate the bond they now share.

AUTHOR DETAILS

AVAILABLE NOW

Dana Simpson grew up in Gig Harbor, Washington, drawing the entire time. From 1998 to 2008, she drew the internet comic strip Ozy and Millie. After winning the Amazon-sponsored Comic Strip Superstar Contest in 2009, Universal Uclick signed her to a development deal for Heavenly Nostrils, which was later renamed Phoebe and Her Unicorn. She currently lives in the Seattle area with her tech genius husband and her fairly stupid cat.

Price

•

AUD $16.99 NZ $17.99

ISBN

•

9781449446208

Category

•

Imprint

Children’s Graphic Novel

•

Andrews McMeel Publishing

Extent

•

224 pages

• Packed full of clever wit and humour that appeals to younger readers as well as adults.

Format

•

Paperback 154 x 228mm

• Girls love unicorns! The super sparkly package will appeal to young girls.

Full colour illustrations throughout

• Aimed at ages 7–12 years. Even the most reluctant reader won’t be able to put it down.

Illustrations •

FOR MORE INFO VISIT:

www.hardiegrant.com.au

KEY SELLING POINTS • When first published, Phoebe and her Unicorn sold out its first print run in two months.

• Heavenly Nostrils was the grand prize winner of Amazon’s Comic Strip Superstar Contest.

UNICORN ON A ROLL Another Phoebe and Her Unicorn Adventure Dana Simpson DESCRIPTION The magical friendship of Phoebe and her best friend, unicorn Marigold Heavenly Nostrils, is back in this second adventure of a girl and her mythical creature! One year has passed since Phoebe skipped a rock across a pond, accidentally hit a unicorn in the face, and was granted a single wish – which she used to make the unicorn, Marigold Heavenly Nostrils, her obligational best friend. In some ways, not much has changed. But unlike before, Phoebe now has a best friend to share her days with – someone to make her laugh and to listen to all her extravagant ideas.

In this second volume of Heavenly Nostrils the reader is invited on a journey into the lives of Phoebe and Marigold as they navigate the difficulties of school, celebrate the winter holidays, and explore their super hero/super villain personas together. Join in the fun, as Phoebe competes against Dakota for the leading role of ‘Lisa Ladybug’ in their fourth-grade play – or as she struggles to ‘manage’ the PR debacle related to her nose-picking scandal. Witness a band of unicorns staging an ‘intervention’ and learn all the details of Marigold’s secret crush on a mysterious creature she has never seen.

Perhaps most important, watch as this surprising friendship between a charming, nine-year-old dreamer and a vain, mythical beast forever changes both of them for the better.

AVAILABLE NOW

KEY SELLING POINTS

Price

•

AUD $16.99 NZ $17.99

ISBN

•

9781449470760

Category

•

Imprint

Children’s Graphic Novel

•

Andrews McMeel Publishing

Extent

•

222 pages

• Illustrated novel has great appeal for kids (boys and girls alike).

Format

•

Paperback 154 x 228mm

• Universal themes such as friendship, social belonging, and bullying resonate with target audience.

Illustrations •

FOR MORE INFO VISIT:

Full colour illustrations throughout

www.hardiegrant.com.au

• Phoebe and Her Unicorn, the first Heavenly Nostrils book, sold out its first print run in two months.

• Heavenly Nostrils was the grand prize winner of Amazon’s Comic Strip Superstar Contest.

• The trend for unicorns is at an all time high with the unicorn emoji, unicorn cakes and desserts and a new “unicorn frappacino” from Starbucks trending on Google in 2017.