INSIDE OUR COOKBOOK! inSTORE specials! BEES & HOUSEHOLD WASTE tips for winter immunity
The Rejuvenation Issue RESTORING MIND, BODY & EARTH
GET THE EDGE...
...GET IN EARLY ...AT NATURE’S EDGE Imagine how good life could be living in the Sunshine Coasts NEWEST over 50’s Lifestyle Community NATURE’S EDGE BUDERIM. Unrivalled with its unique location, nestled in lush rainforest in the foothills of Buderim.
The Dawn release sold out. Come and see our new release The Boulevard.
DISPLAY HOMES NOW OPEN
$15,000 SITE REBATE
+ 1.5kw SOLAR + FURTHER SIGNIFICANT DISCOUNTS APPLY TO SELECTED BLOCKS!
No exit or entry fees
No stamp duty No rentals
All capital gains go to homeowner
Lifestyle Features include: Magniﬁcent leisure club with bar, danceﬂoor, dining and entertainment areas • Gymnasium and massage area • Swimming pool and spa • Media room and Library • Art and craft studio • Bowling green and Tennis court • Caravan and boat storage •
Nature’s Edge B U D E R I M * S U N S H I N E CO A S T
Get the edge on life
Come & view our display homes today at 25 Owen Creek Rd, Forest Glen. Open Mon-Fri 9am-5pm and Sat 10am-4pm. *Subject to conditions. Limited time only.
Call for more information 1800 218 898 or visit our website www.naturesedgebuderim.com.au
Hello Friends, it’s wintertime...Let's love ourselves up! In our fast-paced society, rates of burn out are on the rise. Juggling the modern pressures of daily life can reduce us to exhaustion, with precious little energy to devote towards ourselves. But wait If we don’t rejuvenate until exhaustion strikes, we’ve left it too late! We are already working ineffectively, stressing our bodies, suppressing our immune systems and burning down our emotional resilience. Most likely our health, relationships and productivity are suffering. We are no longer treating ourselves with the love and care that each one of us deserves. Stop and think for a moment... Nature demands harmony and Winter is a season that reminds us to rest, rejuvenate and slow down. Everything in life requires balance. Just as nature has seasons of turmoil and intense growth, there are times in life that we need to dig deep and push through. However, letting go can be just as important. Rejuvenation should be proactive, not an end-of-the-line resort once you hit exhaustion point. Prevention is definitely better than cure. Please honour your beautiful selves with some time to rejuvenate. Your body will thank you for it. Your work and family will thank you for it. But most importantly, you deserve it! Love, Kunara xo
www.kunara.com.au Forest Glen
Pics from our family album...
330 Mons Road Forest Glen ph: 5445 6440 marketplace Mon-Fri 8am - 6pm Thursday 8am - 7pm Saturday 8am-5pm Sunday 9am - 5pm cafe & Garden centre Mon-Fri 8am - 5pm Sat, Sun 8am - 4pm
contents 4 Customer club highlights Behind the scenes at our cookbook photo shoot. So much fabulous food and inspiring recipes. Thanks Alain!
Fancy an organic, Fair Trade single origin roast? Head to Albion cafe for the fresh bean scene
5 kunara news 6 what’s on calendar 8 new products & specials 10 FRESH PRODUCE
Kitchen closes at 3pm daily
11 SUPPLIER STORIES
coffee cart Mon-Fri 7am - 10:30am
12 LESS PLASTIC WITH BEES 14 whAT’S IN OUR COOKBOOK!
Closed school holidays
1279 Sandgate Road, Nundah ph: 3266 6632
16 INIKA AND INNER BEAUTY We catered for Inspired Living Events Movie Night in Brisbane. Delish vegan food, great company & enlightenment!
Anthony working his magic behind the scenes!
20 WINTER IMMUNITY 22 ORGANICAFE
CAFE Mon-Sat 8:00am - 3pm STORE Mon-Sat 9.00am-4pm
24 ALL ABOUT KUNARA 26 GARDEN 31 Your new health centre
Albion 77 Hudson Road, Albion ph: 0422 045 742 Mon-Fri 7:30am-2:30pm
18 hEALTH & BEAUTY
Thanks for coming to tour our facilty! School groups are always welcome.
Coconut water being unloaded at the dock - you guys Lurve that Coco H2O!
Views expressed by contributors are not neccessarily those the views of Kunara Group Pty Ltd. Prices and products are correct at time of printing. Kunara reserves the right to change prices and products at anytime. Please refer to the website www.kunara.com.au for full disclaimer
LEADERS IN NATURAL COSMETICS www.inikacosmetics.com
4 KUNARA CUSTOMER CLUB
YOur Customer Club joIN US!
• • • • •
YOUR LOYALTY PROGRAM ALLOWS YOU TO: Update your personal details View past transaction details See your points balance Redeem points at the registers Allocate points to a charity
Points for you... or donate to a charity! You can set up your customer club account so that your points go to a nominated charity. Log onto your account and follow the prompts.
Joining is easy! Simply ask at the registers, then jump onto our website and follow the prompts.
Thank you! last month we were delighted to give away a $50 hamper everyday! Here are some of the lucky winners...
MANAGING EDITOR Fran Leman DESIGN Lorae Misipeka EDITORIAL CONTENT Kali Gray COVER & LEAD PHOTOGRAPHY Alain Bouvier Do you have something to say? We welcome submissions! send to firstname.lastname@example.org
Get the word out to our
TELL ‘EM ALL about your
product servi c e discipline
INLU!B! INOMW WINA CW UST ER C
This issue we have have a prize that you are going to love!
INIKA are gifting a skincare & cosmetic package
worth $500! To enter, simply put your receipt into the competition barrel near the registers when you spend $65 or more and use your Customer Club Card at point of sale.
Winner drawn on 15 July. Winner will be notified by email and by telephone. If the prize is not claimed by COB on 17 July the second draw winner will be notified. Prize is donated by the supplier and its value determined by supplier. No exchange or refund on prizes. Not to be transferred to cash.
or great idea kunara people love cool stuff Our readers are...
wise to products with integrity engaged with environmental issues aware of well-being options
holistically health conscious open to new experiences
YES! they are a truly enlightened group. Basically, KUNARA people are your people!
CONTACT email@example.com 07 5445 6440 to start the conversation. We support our advertisers with insane amounts of social media, free demos & promos with inclusion in the events calendar, product tastings & shout-outs. Get on it!
Out of everything you WE DELIVER TO YOUR DOOR! can do to improve your • Available Gympie, Sunshine Coast & Brisbane health, giving yourself • 100% Customer Satisfaction Guarantee the best water is the • Servicing homes and offices • Bulk spring water deliveries available first step to nourish • Catering for corporate functions, & invest in yourself. events & weddings TASTE THE Phone: 07 5478 5697 DIFFERENCE & FEEL ENERGIZED! www.montvillemist.com.au
Our website has had a revamp, so pour yourself a cuppa and check out
KUNARA WHAT’S ON
TASTE: 11AM - 1PM Absolute Organic Soups Absolute Organic Butters FREE tastings with Dave. 15% off these products in June
JUNE 8 monday
Queen’s Birthday Public Holiday
9 tuesday DEMO: From 11AM Complete Pet Company - Jenny will be talking about her natural Pet Foods & offering specials
World Environment Day
TASTE: 11AM - 3PM Halfa Gourmet Dips Organically produced in NSW 15% off Hafla dips in June LAUNCH DAY! Kunara cookbook & new website out now! DEMO: 1PM - 3PM Premier Chiropractic FREE spine checks, health assessments & posture analysis with Dr Eric, plus FREE mini chair massages with their Remedial Massage Therapist!
DEMO: 10AM - 2PM Natalie from AMAZONIA instore Great new products to try DEMO: 10AM - 2PM Native Nut Learn more about this beautiful soap from the people who produce it FREE WORKSHOP Sat 6th & Sat 13th: 10AM & 1PM (2x 1hr): Join local artist Lyn & explore the fundamentals of drawing! Book your space via firstname.lastname@example.org
Eat Your Veggie Day. Less than 10% of Aussies eat enough veg!
DEMO: 10.30AM - 12PM INIKA Make Up Morning Tea Book online for this free makeup session with the Inika experts
11 thursday DEMO: 10AM - 2PM HENNA - learn the benefits & how to dye your hair naturally yet effectively!
12 friday Maroochy Shire Show Holiday
DEMO: 11AM - 1PM ALAFFIA - Trudi will talk about the origin of this everyday product in Africa & how it came to be.
DEMO: 2PM - 4PM Gypsy Rose - Samples & expert advice on natural haircare!
DEMO: 1PM - 3PM Premier Chiropractic FREE spine checks, health assessments & posture analysis with Dr Eric, plus FREE mini chair massages with their Remedial Massage Therapist!
25 Thursday DEMO: 10AM - 2PM Make Up Consultant available for FREE consultations!
COOK THE BOOK! 11-1PM Join us & sample recipes from the Kunara WARM cookbook
MAKE YOUR OWN CHOCOLATE! WHEN: 5.30pm to 7pm (ish) on Thursday, 25th June. WHERE: Kunara Organicafe, Forestglen WHAT: Watch & learn as an expert from Maretai
Organics explains how to create delicious chocolate from raw, organic and highest quality natural ingredients. Partner up in pairs and make your own! As a group you will make 8 different batches of chocolate. (Typical flavours include dark agave, light agave, coconut sugar, goji, macadamia, fruit and nut, coffee). You can also enjoy exclusive discounts off chocolate-making kits. Spaces are LIMITED and BOOKINGS ARE ESSENTIAL, so book on the link below to secure your space NOW! www.eventbrite.com.au/17058413173 OR enquire at admin@ kunara.com.au
26 Friday COOK THE BOOK! 11-1PM Join us & sample recipes from the Kunara WARM cookbook
13 saturday DEMO: 1PM - 3PM Tastings of Gourmet Pate - new & exciting range by Mark & Angie! FREE WORKSHOP Sat 6th & Sat 13th: 10AM & 1PM (2x 1hr): Join local artist Lyn & explore the fundamentals of drawing! Book your space via email@example.com
DEMO: TASTE: WORKSHOP: WORKSHOP:
Herbamare is a mixture of Certified Organic garden fresh herbs, vegetables & pure sea salt. Available in original, spicy Trocomare & low salt, there is a Herbamare variety to suit every dish!
Learn how to use a product from an expert! No bookings required. Taste new products and find out how to use them. No need to book, just turn up. Follow our Facebook page and website for new Workshops & Events at Kunara. Gardening Workshops to help your garden grow... Book online at www.kunara.com.au/events
taste the flavour of nature!
JULY 3 friday COOK THE BOOK! 11-1PM Join us & sample recipes from the Kunara WARM cookbook International Plastic Bag Free Day
DEMO: From 12PM SOL Organic Indian Spiced Ghee - cooking up a storm with FREE tastings & 10% off today!
DEMO:1PM - 4PM Pacific Foods Nut Milk Range FREE tastings & 10% off!
DEMO: 10AM - 2PM Native Nut- Learn more about how natural this soap is PLUS Buy 2 & Get 1 FREE!
DEMO: 11AM - 1PM Four Cow Farm - Chat with the manufacturers of these beautiful baby products PLUS free gifts
20% off Miessence Products all day! NAIDOC Week (5 - 12)
9 thursday DEMO 9th July: From 12PM Hilary’s Vege Burgers - FREE tastings of this organic range & 10% off for the month! DEMO: 10AM - 2PM Henna: Learn how to transition from commercial hair dye to Henna & get 20% off for Customer Club!
DEMO: 10.30AM - 2.30PM Coconut Groove Coconut Water FREE tastings & carton specials today only!
24 FRIDAY DEMO: 11AM - 1PM Gypsy Rose - Chat with Karen about natural beauty care & enjoy FREE samples! Schools Tree Day
30 THURSDAY DEMO:10AM - 2PM Inika - Let Christy do your make up & show you how to colour match!
19 sUNDAY WORKSHOP: 9AM - 11:30AM Dairy & Non-dairy Kefir WORKSHOP: 1PM - 3.30PM Nut & Seed Milk & Cheeses Book NOW at Bodyologie.com as spaces are limited!
10 Friday DEMO: 10AM - 2PM Colour matching & makeup advice with an INIKA expert
STAY UPDATED WITH ALL OUR EVENTS ON WWw.kunara.com.au
August 2 Sunday WORKSHOP: 9AM -11.30AM Dehydrating 101: Back to Basics Bookings at www.bodyologie.com
keep an eye out!
Real Food Feast: A Shared Table Dinner @ Kunara Café. Bookings Limited! All the details www. kunara.com.au
KUNARA WHAT’S ON 7 7
It’s Independent Retailer Month!
Thank you for supporting independent retailers like us - we couldn’t do it without you!
8 KUNARA JUNE SPECIALS
juNE SPECIALS! BFREE JOJOBA OIL 100ml
BFREE HAZELNUT OIL 100ml
WAS: $25.95 NOW
S2824 1 - 30 JUNE 2015
$20.76 SAVE $5.19
BFREE FRACTIONATED COCONUT OIL 100ml
S4134 1 - 30 JUNE 2015
$14.36 SAVE $3.59!
CACAO POWDER (Bulk)
S4132 1 - 30 JUNE 2015
PACIFIC NATURAL FOODS Chicken Stock 946ml
G0154 1 - 30 JUNE 2015
$13.20 SAVE $3.30!
$17.56 SAVE $4.39
MACA POWDER (Bulk)
K3627 1 - 30 JUNE 2015
$5.05 SAVE $0.90!
HAFLA DIP Baba Ganoush
K3624 1 - 30 JUNE 2015
$40.00 SAVE $10/K!
PACIFIC NATURAL FOODS Vegetable Stock 946ml
ABSOLUTE ORGANIC BUTTER Salted & Unsalted
K3626 1 - 30 JUNE 2015
HAFLA DIP Zhug
MICROGENICS Mega C (100 tabs), Immune Support Forumla (60 caps), Mega C Powder (Orange 100g) PLUS get a FREE Vit D 1000IU (60 tabs) when you buy all 3!
SAVE $1.05! CUSTOMER Club!
K3623 1 - 30 JUNE 2015
HAFLA DIP Hummus
$6.37 SAVE $1.13! CUSTOMER Club!
K3665, K3666 1 - 30 JUNE 2015
B0044 1 - 30 JUNE 2015
HAFLA DIP Mahumura
B0355 1 - 30 JUNE 2015
S1839 1 - 30 JUNE 2015
HAFLA DIP Tzatziki
BFREE HEMP OIL
K3625 1 - 30 JUNE 2015
$5.90 SAVE $1.05!
VRINDAVAN ROUND SOAPS (Various)
GET 1 FREE VIT D!
GET 1 FREE!
G0156 1 - 30 JUNE 2015
1 - 30 JUNE 2015
S2565 1 - 30 JUNE 2015
Join our customer club for many more exclusive specials and giveaways! You recieve club only offers and accrue points to make your next purchase cheaper
KUNARA JULY SPECIALS
All about our Kunara Specials
july SPECIALS! GLOBAL ORGANICS CANNELLINI 400g
GLOBAL ORGANICS Mixed Salad Beans 400g
GLOBAL ORGANICS BORLOTTI 400g
These specials were introduced to help bring our Company Core Vision to life that is, to make organic food accessible in every home! Different coloured tickets indicate a different type of special - here’s an easy explanation:
G0245 1 - 31 JULY 2015
You may have noticed many new specials and ticketing advertised in store.
G0246 1 - 31 JULY 2015
GLOBAL ORGANICS Black Beans 400g
TOM ORGANIC TAMPONS
(mini, reg & super twin packs)
G0243 1 - 31 JULY 2015
PACIFIC FOODS CHOC MILK 4 PK Almond & Hazelnut
K3642, K3643 1 - 31 JULY 2015
PACIFIC FOODS MILK Unsweetened Almond Milk
$7.16 S2381, S2380, S2382 1 - 31 JULY 2015
PACIFIC FOODS MILK Vanilla Oat
$8.07 SAVE $1.43!
K3639 1 - 31 JULY 2015
$5.85 SAVE $0.65!
MICROGENICS Mega C (100 tabs), Immune Support Forumla (60 caps), Mega C Powder (Orange 100g) PLUS get a FREE Vit D 1000IU (60 tabs) when you buy all 3!
K3644 1 - 31 JULY 2015
These are WEEKLY specials that showcase two popular products from every department. We work hard to get the best deals possible from suppliers and pass the savings on to you.
GET 1 FREE VIT D!
1 - 31 JULY 2015
WALNUTS INSECTICIDE FREE (Bulk)
BUY 1 SOAP
GET 1 FREE BALM!
K1159 1 - 31 JULY 2015
$30.40/K SAVE $7.60/K!
$6.25 SAVE 0.70!
AUSTRALIAN QUINOA (Bulk)
WAS: $25/K NOW
B0012 1 - 31 JULY 2015
These are specials that we offer to our customer club members only. These specials are 30% off or more. You’d be crazy not to join up!
PACIFIC FOODS MILK Choc Hazelnut
K3641 1 - 31 JULY 2015
These are MONTHLY specials, which tend to be staple or highdemand goods; hence they are on special for one full month.
ALAFFIA AFRICAN BLACK SOAP Buy 1 body wash (475ml) & get 1 free lip balm
S0847, S0846, S2736, S2735 1 - 30 JULY 2015
PACIFIC FOODS MILK Hazelnut
K3640 1 - 31 JULY 2015
G0242 1 - 31 JULY 2015
MANAGERS SPECIALS These specials are available to everyone WHILST STOCKS LAST. Our Managers pick and choose these as a special deal for you.
OUR SHOUT OFFERS These specials run MONTHLY and reward bulk purchases. That is, buy 2 and the 3rd one is ‘our shout!’
KUNARA FRESH PRODUCE
fresh produce how far have I travelled? Our buying preference goes like this – local, state, interstate, Australia made, international products made with integrity. Our fresh produce is grown by family farms such as Black Crow Organics. Two years ago we couldn’t get organic celery, so Black Crow planted it in and worked to raise it up. To be honest, the first crop was not spectacular, but with Kunara as a big buyer and this family of farmers willing to put in the effort to make new ideas work, our organic celery is now first rate by any standard. The local producers in South East Queensland suffer drought and floods, but all are strongly committed to organic farming methods because in the long run, it’s the only sustainable way. The soil on organic farms is rich and deep, built up and enlivened each season. So when the big rains come and conventional farms with shallow, chemically supported soils are washed away, the organic farmers retain a base to build from. They get back up and get back into it. These are our growers, the future of Australian farming.
6km Fancy and pack choy from Chevallum Rd 6km Lettuce mix loose from Woombye 27km Strawberries and Snow peas from Beerwah 181km Broc, pumpkin, cauli, potato from Lockyer Valley 63km Kale, silverbeet, Leb cucumber from Narangba 95km Beans from Goomboorian 8km Pineapples from Eudlo Rd 200km Iceberg & Cos Lettuce from Sutton 8km Wheat grass & custard apples from Palmwoods
the fresh specials
DID YOU KNOW during Queensland’s peak growing season (April to October), 70-80% of our organic produce is sourced locally. This means that often our fruit and veggies jump onto our shelves the very same day they are picked! You can’t get much fresher than that. ALL POTATOES (Loose)
1 - 31 JULY 2015
1 - 31 JULY 2015
ALL 1ST GRADE APPLES
1 - 30 JUNE 2015
1 - 30 JUNE 2015
USING YOUR WINTER PRODUCE!
GRATE ME raw into salads with green apple GRILL ME with any combo of garlic, fennel, thyme, bay or dill SUB ME for half the potato in your fave potato recipe SOUP ME with savoury meat & veggies MASH ME with potato, sweet potato, parsnip or pumpkin SLICE ME & BAKE ME into tasty chips
BAKE ME with maple syrup, garlic, salt & pepper until caramelised. PUREE ME with asparagus, cheese & bacon through a cheesy cob loaf dip FRY ME in a tempura batter & ghee SEPARATE ME into separate leaves, gently fry, & sprinkle over soups & salads. ROAST ME in fine slices on top of veggie pizzas
PARSNIPS MASH ME with orange rind & butter PEEL ME into strips & GRILL ME into chips BAKE ME with olive oil & rock salt PUREE ME with yoghurt, sage & lemon LOVE ME I’m a good source of fibre, potassium & Vitamin C
KUNARA SUPPLIER HIGHLIGHTS
SUPPLIER STORY HIGHLIGHTS
NATIVE NUT MACADAMIA SOAp
Rachel & Bob, the lovely local couple behind this gorgeous product, were initially inspired to make soap after visiting a small outlet in Margaret River. After lots of researching & experimentation, Rachel & Bob settled on making liquid soaps. Whilst they love beautiful artisan bar saps, they were determined to deliver the same kind of experience with the convenience of a liquid. Today, this team formulate, hand make and pack all of their soap. They do this because they love it and it eliminates the need to contract out their formula or manufacture with a third party. Why do we love them? • They SUPPORT LOCAL and no materials are directly imported into Australia
ALAFFIA Founder Olowo-n’djo Tchala was inspired to start Alaffia by his mother, who represents the story and the struggle of most women in West Africa. Having experienced the challenges of providing for a family alongside his mother, Olowo-n’djo says, “I understand what poverty is and how it is for a poor mother to raise a family in those situations. So, you see, I can’t know what I know is happening in Togo and not do anything”. Alaffia’s revenue directly funds community projects in central Togo to alleviate poverty and advance gender equality by tackling barriers such as exclusion from education, maternal deaths and environmental degradation. The Alaffia range has expanded significantly during the last 12 years and now includes top-selling Everyday Shea, Everyday Coconut and African Black Soap. Come visit Alaffia in store on Thursday, 18th June from 11am to 1pm nd learn more about their African Black Soap - it’s the ultimate all-in-one product!
• Their soap is FREE FROM colours & preservatives • NATURALLY FRAGRANCED with 100% pure essential oils • It’s a UNIQUE FORMULA of macadamia oil, coconut oil & olive oil Visit Rachel in store on Saturday, 6th June and Saturday 4th June from 10am to 2pm to discover this naturally beautiful product for yourself.
ANDALOU NATURALS new! CHAKRA chOCOLATES Chakra Chocolates are the offspring of a magical union between Ayurveda and lifelong passion for delicious chocolate. A unique combination of almonds, brazil nuts, macadamia, inca berries, blueberries, raisins & pistachios coated in a rich dark chocolate infused with orange essence. Delight in tasting all seven while aligning your chakras in one sweet moment! No preservatives or any unnatural additives. Dairy free & vegan safe. Look for them in our Bulk Department!
Over 25 years of beauty, innovation and inspiration combines to create the award-winning range, Andalou Naturals. Founders, Stacey Kelly Egide & Mark Egide are pillars in the natural products industry, having developed and driven the success of some of the industry’s most influential brands. Andalou was founded in 2010 by the California-based duo with a goal to build a financiallysustainable, socially-responsible company. In January 2013, Andalou Naturals became the first complete personal care brand to have its entire line of products achieve Non-GMO Project Verification. “It’s important to shine a light on natural and organic ingredients and label transparency for food and personal care safety,” says Stacey Andalou Naturals skin care, hair care and body care products blend advanced fruit stem cell science with natural and fair trade ingredients, with a minimum 70% certified organic content.
plastic-free with bees Whilst our use of plastic is often employed with blissful ignorance, the ramifications of our collective actions are significant. It is now
estimated that Australians discard almost four billion plastic bags each year. This equates to a national usage of 10 million new plastic bags daily. Each hour, we dump approximately 429,000 plastic bags into landfill, which is an astonishing rate of 7,150 tonnes of plastic bags every minute. Faced with such staggering statistics, local couple Matt and Geri from ‘Bee Eco Wraps’ choose to make a positive difference. Their 100% biodegradable and compostable wraps offer an eco-friendly, alternative to using plastic. Furthermore, their integrated approach to sustainability in business and life. The creative seeds that inspired Bee Eco Wraps were sown 10 years ago when Matt and Geri transitioned to a completely sustainable lifestyle. Geri explains that having children was the catalyst to taking the next step in sustainable living. “I’d always cared for the environment.” Geri reminisces. “What really made it an utmost priority to me though was having children and wanting to leave a beautiful world for them.” Set on 50 acres of pristine land nestled amongst State Rainforest in the Noosa Hinterland, Matt and Geri now live in a self-sufficient haven with their four children- Soma, Mirrah, Arjuna and Archi. Their home is completely solar powered off the grid. The family live harmoniously with their surroundings and utilise permaculture and biodynamic practices to grow organic produce. Matt’s face lights up as he talks about spending time outdoors with his children. ‘They’ve grown up living with the principle that they can use and share the energy and resources of the land around them,’’he tells us.
“...growing up with the principle that they can use and share the energy and resource of the land around them.”
Perhaps most miraculously, this family of six produce virtually zero waste. Due to their remote location, they do not receive a garbage disposal service and are subsequently responsible for all rubbish that they generate. “When you’re disposing on your own property, it’s different,” Matt and Geri shared with us. Whilst modern consumers are largely unaware about where their discarded remnants go once the bin is emptied, these guys have the evidence at their fingertips… literally. With the consequences of waste to personally deal with, Matt and Geri determined to stop using plastic. Drawing on ancient storage methods, they developed a biodegradable alternative to using plastic in their home. Historically, many cultures sealed jars with wax and Australian Outback Drovers traditionally used oiled cloths to protect their food. Geri’s says “what we’re talking about doing here is not just part of a Green Revolution… It’s a Renaissance. People have been working with nature this way for eons.” It seems that we’re just learning to do what society has unlearnt and forgotten. After creating these wraps for years at home, Matt and Geri wanted to act locally to make a positive difference. They use their talents to create all Bee Eco Wraps by hand. It starts with Geri, a passionate seamstress who has always had a flair for organic, vintage fabrics and sews clothing for the entire family. Geri’s creative eye sources bright, GOTS certified organic vintage fabrics. The
...special mixture of beeswax, tree resin, jojoba and coconut oil.
uce How bees are helping one family red w their plastic wastage to zero... and ho you can do it too!
fabric is cut with love and precision – even Soma at 18 months of age is adept with the scissors! Matt heats his beeswax mixture, the fabric cloths are then air dried and cured in a process that can take several days before being hand folded and packaged. Just like days of old, this involves the entire family. Matt and Geri emphasise the importance as a family to understand ‘energy embodiment’ - the exchange of energy from land to human resource. These children are growing up with the knowledge that we are part of one big ecosystem – not just taking from it. The beeswax for Bee Eco Wraps is sourced locally from a third generation apiarist who is more like family than business friend. They delight in receiving this raw product and love working with its soothing properties. “There’s something so delicious about beeswax,” Geri smiles. “It’s almost as if we innately know it’s a good thing for us.”
“We think the true success here is that people are so willing to embrace sustainable alternatives”
Within the first early weeks of sharing their product with the wider community, Matt and Geri are overwhelmed with how positive the initial response has been. “We think the true success here is that people are so willing to embrace sustainable alternatives,” Matt explains. He further affirms that it’s important to not get bogged down in how impossible environmental problems may seem and to focus on the good we can do within our circle of influence. “Think globally, act locally,” he reminds us.
get plastic out of your house! You can purchase your own beeeco wraps from our garden centre!
at a glance non-toxic
A non-toxic way of storing food – perfect for cheese, veggies and covering bowls
If lovingly cared for, this is how long your Bee Eco wrap lasts for!
Biodegradable & compostable
Warmth of your hands engages the beeswax to become malleable. Fridge storage hardens the beeswax to retain its shape
Great for fermenting, covering kefir yoghurt or kombucha. As well as sandwiches, avos & biscuits!
Caring for your wrap
‘the children are growing up with the knowledge that we are part of one big ecosystem - not just taking from it’
Gently hand wash in cold water using an environmentally friendly dishwash liquid or soap.
Bee Eco Wraps do not like heat!
Air dry and store.
A half hour in the afternoon sunshine every few weeks will refresh your Bee Eco Wrap. Avoid direct contact with raw meats, acidic fruit or greasy foods. Simply pop these items into a bowl before covering with your Bee Eco Wrap.
14 14 KUNARA COOKBOOKS
our first Cookbook is here! ONLY $29.95!
tHE Recipe INDEX! highlights
MORNING Raspberry, Rhubarb & Rosehip Chia Pudding with Macadamia Honey Cream Morning Kombucha Mojito Sprouted Quinoa, Honey Sunflower Loaf with Creamed Ricotta Warm Carrot, Pear & Cardamom Halwa Zucchini, Mint & Quinoa Hotcakes Roots (Not Rice) Kedgeree Apple, Raisin & Tahini Muffins Boston Baked Beans Three Grain Porridge with Coconut Kefir & Spiced Grilled Citrus
NOON Black Hummus with Fermented Garlic & Carrot Pickles Lentil Pate with Inca Berry & Orange Relish Potted Brussels Sprout SpreaD Bagna Cauda Chorizo & Vegie frittata Artichoke, Parsnip & Dandelion Tart with Chia Pastry
120 gluten-free recipes from our Kunara Kitchen. We are driven by the vision of our business founders to make organic, healthy food accessible to every home. This recipe book is another stepping stone towards accomplishing this dream. This book is an eclectic compilation of wholefoods recipes that honour a wide range of dietary preferences. These options fit into on-trend categories such as vegan, raw and gluten-free. However, our cookbooks are also devised to last the ages with classic creations that are staples in a good cook’s repertoire. Regardless of nutritional constitution, all our recipes are utterly delicious and bursting with flavour. When you create a recipe from this book with local organic food, you can nourish your health, create lasting memories around the table and support the livelihood of your local farmers. We hope to nourish you, spark wholefoods conversation, inspire a real food kitchen in every home, upsurge support for local farmers and expand avenues for people to share information. We aim to create culture that honours individual health needs. We believe that everyone can effect positive change. We wholeheartedly welcome you to our Kunara family and thank you for sharing in our love of real food.
Four Cheese Autumn Strudel Black Bean Quesadilla with Pineapple Chipotle Relish Adzuki & Brown Rice Burgers Classic Rueban Sandwich on Moni’s GF ‘No Rye’ Bread Corned Brisket Lamb’s Fry Saltimbocca Salad
RAW Sesame Seed Crispbread Kunara Style Raw Noodles Raw Minestrone with Sprouted Buckwheat Strawberry & Lemon Cannoli Super Seedy Slice Pistachio, Orange & Rosewater Truffle Raw Blondies with Pomegranate & Plum Jubes Chocolate & Hazelnut Torte with maple Figs Raw Zucotto Salted Ginger Caramel Slice
Mushroom & Gorgonzola Forbidden Rice Risotto with Walnut Pangratatto
Monica’s Butter Puff Pastry
Brazil Nut Parmesan
Sarson Ka Saag
Millet Gnocchi with Carrot, Kale & Walnut Pesto
Beef & Vegetable Soup with Amaranth Dumplings
Vegan Cahinua Roast with Mushroom Gravy
Brown Rice Cabbage Rolls with Avgolemono
Russian Dressing Cauliflower Bechamel Sauce Cashew Ginger Cream Dressing Raw Black Sesame Crackers
Cauliflower & Cabbage Koftas with Apple & Date Curry Sauce
Quinoa & Walnut Crispbreads
Slow Braised Beans
Omega-3 Cauliflower Pizza
Fennel & Pear Tarte Tatin
Cauliflower Pizza Base
Chickpea Crepe Canelloni with Vegan Mushroom Mornay
corn tortilla Chickpea Crepes
Nettle Ricotta Gnudi
Raw Inca Berry & Cumquat Relish
Braised Beef Cheeks with Figs & Rosemary
pineapple chipotle relish
Oxtail Pie with Butter Puff Pastry
Lamb Shanks with Apricots & Corn Couscous Kumara Crusted Lamb ‘Bastilla’
Beef Broth Moni’s Cornbread walnut mince
SWEET ESSENTIALS Coconut Yoghurt Rich Coconut Vanilla Yoghurt Fresh Young Coconut Yoghurt Poached Quince Coconut Cashew Cream Vegan Baked Custard Vanilla Poached Prunes Coconut Caramel Sauce Almond Tuille Raw Chocolate Raw White Chocolate
Chocolate Ganache Magic Mylk
Grain Free Quince Cake with Spiced Pistachio & Rosemary Crumble Gluten Free Brioche Boiled Fruit Cakes with Winter Fruits Apple & Berry Buckwheat Pie Somerset Apple & Cheddar Teacake
Supernatural Hot Chocolate Mix Dehydrator Jam
+ BONUS section! fermentation basics make your own kombucha, kefir & feremented vegetables
Moist Tangelo Cake with Coconut & Anise Parsnip, Pear & Parmesan Scones Eccles Cakes with Goji, Inca & Calendula Figgy Pudding Sugar Free Earl Grey Tea Loaf Choc Chip Nut Butter & Jelly Sandwich
working on psst! We’re already ok! our summer cookbo l! al Collect them
16 KUNARA NATURAL BEAUTY
Cosmetic chemicals are more than a skin deep cause for concern. The average woman currently uses over 500 chemicals in her personal care routine each day. As the body’s largest organ, the skin absorbs some of these chemicals, both on a superficial cellular level and systemically. Indeed, certain chemicals are absorbed into the bloodstream within fifteen minutes of application onto the skin. Our philosophy at Kunara is that living naturally shouldn’t cast a pallor over your life or be driven by fear. We believe life is meant to be fun! For some of us, expressing ourselves with cosmetics fills our joy tanks. Pampering oneself can also be a luxurious way to relax and cultivate an attitude of self-caring. Choosing ethical, natural make up can allow us to enjoy the best of both worlds. It gives us the freedom to wear cosmetics if that feels good for us, whilst caring for our health and the environment simultaneously. We’ve long loved a company who are working towards this cause and totally revolutionising the natural beauty industry… Here’s why we love Inika to absolute pieces! Starting in 2006, Inika aspired to create gorgeously natural cosmetics that people would love. They were determined to prove that natural make-up didn’t have to compromise on ethics, performance or fashion. Almost a decade later, this beautiful brand has won over 35 awards for product excellence and is sold in 25 countries around the globe. There many excellent reasons why Inika deserves this accolade. Here’s some of our fave highlights about why Inika so impressive…
why go inika? high safety rating
Inika has been awarded one of the highest safety ratings in the world by the Environmental Working Group (EWG).
70-95% of Inika ingredients are certified organic.
Inika is certified vegan and halal and is completely free from animal products. Certified cruelty free!
Free from synthetic chemicals, petrochemicals, mineral oils, talc, parabens, GMOs, artificial colours, sulphates, polysorbates, sodium benzoate, gluten or lactose.
They use natural Australian botanicals.
Inika mineral makeup is one of the only kinds of makeup recommended for use after cosmetic or facial procedures.
Inika mineral foundations are non-comedogenic, meaning they do not clog pores or irritate the skin. Inika mineral foundations have a natural SPF 20.
DID YOU KNOW? ALUMINIUM. It’s commonly added to eyeshades to create a
silvery effect. Despite regulatory claims that aluminium is not a health hazard, natural practitioners advise against its use. Between cosmetics, vaccinations, deoderant, drinking water, medications, feminine hygiene products, powders and food, it has been estimated that the average person will consume 1.3kg of aluminium in their lifetime! That’s like eating 229 square feet of foil. LIPSTICK wearers consume up to four tubes of lipstick in a lifetime. PARABEN traces have been found in breast tumour samples, although its link to the development of cancer is disputed.
KUNARA NATURAL BEAUTY
If you have good thoughts they will shine out of your face like sunbeams and you will always look lovely. - Roald Dahl.
What do our customers say ABOUT BEAUTY? In March, Inika donated three gorgeous makeup packs to Kunara. As part of a social media competition to give them away, we invited our customers to share a natural make up tip. Here’s some highlights from the lovely ladies who wrote in:
Jasmin, “The truth is, the true essence of beauty is not only in the physical. My tip is not only be comfortable in your own skin but do what makes you happy, wear makeup the way that makes you happy whether it’s completely natural or dramatic or none at all! Above all, beauty isn’t just about striving for the socially acceptable ideal but being truly and unapologetically yourself.” KRISTY, “Add concealer in a ‘v’under eyes with a sweep of shimmer above cheek bones & under brows to make tired eyes pop. LOVE the Inika shimmer!” Lara, “The key to good skin and a clear complexion is clean make-
up brushes! A quick and easy way to clean brushes is to use olive oil and a tiny bit of dishwashing detergent. Rinse with water and voila! (Just make sure not to put the metal part of the brush under the water.)”
Bek, “Use the time you apply your make up as a moment of self
love and nurture. Smile at your reflection and look at your face only with love… make it a powerful time to connect with yourself.”
Jenna, “Love Inika! Been using their liquid fountain for years now
and sometimes I use a dab of highlighting cream on my lips to give a nice shimmer.”
Elizabeth, “Oh I LOVE INIKA! I came to one of your nights and
threw out my entire bundle of old make up, and bought all new INIKA make up, I just can’t believe how beautiful it is and the range of colours, everyone always comments. My make up tip is, don’t use anything else girls, treat yourself to INIKA, you won’t regret it! And the best part is it’s all organic. Thankyou for introducing the range to me! Xx”
Ammie, “I like to write in my gratitude journal before I apply make up. Some days those little imperfections become my favourite feature of the day.” Sienna, “For a fresh faced natural looking glow, add a swirl of Inika Peachy Keen mineral blush to your cheeks. It suits everyone!”
Kali, “I don’t endorse products lightly but I have fallen in LOVE with Inika makeup. At 28, I still struggle with acne and my skin has been breaking out so much less since I swapped to Inika. When I do break out, the coverage is amazing without feeling like I am hindering my skin’s healing. Plus, the natural zinc in Inika products is actually good for my skin!
Brooke, “Your smile is the best make up.”
Natural Health & Beauty n Potts, By Bronwy anager M Skincare
Oil Cleansing Method
Oils are great for dry skin, but have you heard of an oil cleanser for oily skin? Not all oils give you pimples, zits or acne. Breakouts usually occur from hormones, bacteria, dead skin and blocked pores. and not all oils clog the pores. Do not be afraid to apply oil to your skin. For cleansing, I prefer castor and fractionated coconut oil. Castor oil will draw impurities from the pores and coconut oil (the fractionated variety) is non greasy and transports the castor oil deeply into the pores, allowing it to do its work. I like this type of coconut oil because it washes away, leaving no residue and the skin is left feeling soft and hydrated. It is also an excellent gentle eye make remover.
WHAT YOU NEED • coconut fractionated oil • hazelnut oil
4 parts / 40ml 1 part / 10ml
omit if you prefer a less oily cleanser
• castor oil
5ml for dehydrated skin 15ml for oily skin with breakouts
• castile soap
if you prefer a squeaky clean result
• essential oil
I choose lavender & frankincense because both oils are antibacterial and they calm the mind before sleep.
5ml to 20ml 1 to 2 drops 1 to 2 drops
Try this combination and then increase or decrease the castor oil until you get the desired result that suits your skin.
TRIAL IT It may take several attempts to find the best ratio that suits your skin type. Make small batches and keep in mind the qualities of castor oil; thick, drawing and detoxifying.
There are many variations, so find the ritual that best suits you. One option is: 1.
Soak a muslin cloth or washer in warm water, wrap around your face and compress. This helps to open the pores and prepare for cleansing.
Pour a small amount of the oil combination into the palm of your hand and gently work in a motion that suits you to cover your face, including your eyes and neck.
Leave for a moment then remove the oil with a warm muslin cloth, soaking & rinsing it in-between.
Spritz skin with rose hydrosol (uplifting & hydrating) or lemon tea tree hydrosol (gentle & anti-bacterial).
Fractionated coconut oil has the long chain fatty acids removed by a filtering process which removes the coconut smell. It is less greasy and more readily absorbs. This oil is one of the best carrier oils for essential oils because it has no fragrance and is great for cleansing as it washes away so easily. It has anti-bacterial properties and is a stable oil with a longer shelf life than most oils.
DO CONDITIONERS LEAVE YOUR HAIR LIMP, DULL &/OR OILY?
Having successfully managed an Ayurvedic Wellness Spa for the last 7 years at Arajilla Retreat on Lord Howe Island, Scott and Kim Allan decided to make the move to Buderim on the Sunshine coast. Scott and Kim are experienced Practitioners and both classically trained in Ayurveda and Svastha Yoga and have recently opened the Yoga Therapy and Ayurveda Wellness Centre in Buderim. They offer authentic Ayurvedic treatments, health consultations and Svastha Yoga - Yoga taught in the tradition of Krishnamachyra, without modern influences or modifications. These two ancient systems offer a chance at deeper healing with a holistic approach. Ayurveda targets the root cause of the problem and not merely the symptoms. An Ayurvedic consultation will assist those suffering from illness and in the need for some rejuvenation. Ayurvedic treatments offer the chance to deeply and affectively target back, neck, knee, joint or shoulder pain using Kati Basti. It can also balance mental fatigue, stress, depression and mental illness via Yoga Therapy, Massage or Shirodhara. To detoxify and rejuvenate the body, try Ayurvedic Marma Point Massage and herbal steam treatments. Kim and Scott have brought up their two children with Ayurveda and are experienced at Pre and post natal care, pre-conception preparation and children’s health. www.yogaayurvedacentre.com.au 2/87 Burnett Street Buderim (07) 5476 5166
3 USE HAIRSHINE LEAVE-IN CONDITIONER All cold-pressed oils with coconut 1. Full treatment 2. Leave-in conditioner - wet 3. Leave-in conditioner &/or styling aid COME SEE US AT KUNARA! JUNE ~ Friday 26th 2:00pm-4:00pm JULY ~ Friday 24th 11:00am - 1:00pm FREE Expert Hair Colour Advice & Free Samples
Nearest outlet? FREE SHAMPOO SAMPLES? www.gypsyrose.com.au
Multi Award Winning Coconut Ice Cream Alternative
Multi Award Winning Coconut Ice Cream Alternative
MULTI AWARD WINNING
COCONUT ONLY FACILTY
MULTI AWARD WINNING
COCONUT ONLY FACILTY
20 KUNARA WINTER IMMUNITY
Winter Immunity Boosters With the Sniffle Season almost upon us, we thought you’d appreciate some naturopathic wisdom to keep the bugs at bay. Many of us reach for the Vitamin C bottle when we feel those nasty niggles creeping on… But there are lots of other options that may help to strengthen your immunity this Winter? Here’s what our naturopaths suggest… (And just remember, consult your medical professional first before using supplements or changing your diet!)
Did you know that some herbs offer up to 1000 times higher antioxidants than other plant sources? This is not simply due to the quantity of antioxidants in herbs – rather, it is more to do with how bioavailable these antioxidants are. In other words, whilst certain herbs don’t necessarily contain more antioxidants than other plants, our body can access and use these antioxidants a whole lot better.
• • •
So what herbs and spices may help to support your Immunity? • Dandelion – it’s a great coffee substitute & liver detoxifier... A healthy liver helps your immune system • Red hibiscus – can have natural immune supporting properties • Cayenne pepper – can support circulation & healing • Cinnamon – another potential circulation booster & support for sugar metabolism • Ginger - a ‘warming’ spice that has potential anti-inflammatory properties and can increase circulation through the body, lymph, chest, lungs and heart • Fenugreek – can help to break down mucous and clear congestion. • Turmeric – contains circumin, which reduces inflammation • Thyme & sage – can support chesty & respiratory issues
TEMPORARILY avoid: dairy, gluten, red meat, sugar, yeast, refined carbohydrates, caffeine, alcohol.
What About Food? If you are already in good health and have suitable medical clearance, a short one week Winter Cleanse may be just what the Naturopath ordered! A week of eating nourishing, cleansing foods may rejuvenate your system and support your liver, which in turn can boost your immune system. A Few Easy Food Do’s • Start by drinking good water. Begin the day with warm, filtered water and half a lemon to offer gentle bowel support • Stick to lean & clean protein –organic tempeh, eggs, fish, organic chicken & legumes in moderation • Eat plenty of fresh herbs – they are bursting with healthful antioxidants and phytochemicals to boost your cells • Enjoy a nourishing bowl of warm Miso soup • Add a pinch of cayenne to juices, smoothies, tea and soups – let’s get that circulation going! • Gobble up garlic – good for immunity and bowel health • Munch on some roast potato & beetroot chips with fennel, if you don’t like fennel tea • Add some ground linseeds to smoothies to help bowel function – start with a small amount and build slowly, otherwise the big jump in fibre can upset your tummy • Chomp on Chia – they contain excellent omega 3 fats and provide bowel support, which is important for detoxification
Make your own almond milk with hemp bags (save time, money & do something nice for yourself) – high in magnesium Lightly roasted pumpkin seeds – for zinc Manuka honey - naturally antibacterial Thyme & Sage - provides respiratory support
Simple Food Don’ts Helpful points to remember • The above suggestions are not designed for a long-term diet – it’s just one week of giving your system respite to recharge • There’s nothing inherently wrong with the eating the ‘don’t’ foods- they are just not supportive for this particular process • Don’t worry about food quantities – this plan is designed to support your immune system, not facilitate weight loss. • Try to eat warmer temperature foods in the cooler climate. • Deep breathing, good posture assists with circulation through the heart, chest & lungs SUPPLEMENTS • Elderflower (not so great for chesty infections but quite supportive for hayever, head cold & upper respiratory ailments) • Probiotics - immunity starts in the gut! • Omega 3’s – reduce inflammation • Cod liver oil – boosts Vitamin D during winter months and contains Vitamin A to support the immune system (avoid if pregnant or trying to conceive) • MSM – gently cleanses • Echinacea - a gentle cleanser & supports the immune system • Vitamin C – shown to possibly reduce the duration of colds if taken before the cold develops • Epsom salt baths – detoxifying & relaxing. Adding a few drops of decongesting oil in bath also helps to clear sinus passages • Olive leaf extract – naturally immune-boosting • Good sleep & rest - essential for the body to heal & restore • A good laugh! For the kidDLY-WINKS: • Nebuliser – keeps air clean and nice! • Minimise damp, cold and mould- clove oil is a good natural cleaning aid for this • Elevate bed head slightly to alleviate pooling of nasal drip and congestion • Tuck a cotton ball soaked in Eucalyptus in between mattress & sheets • Probiotic colostrum supplement (if appropriate)
KUNARA WINTER IMMUNITY
need an extra health kick? Immunity vitamins are on special! (See pg 8 & 9!)
Medicinal Hot Cacao for Immunity Support
Our naturopaths & dietitian have teamed up to create a decadent hot chocolate to enjoy as a special treat & to help support your immune system through this flu season. Enjoy! Vegan & gluten-free depending on supplement brands purchased.
250ml almond milk 6 raw cashews 5 raw hazelnuts 1-2 medjool dates (depending on your preferred level of sweetness) 1 heaped tbsp raw cacao 1 tbls coconut cream 2 tsp manuka honey – containing natural antibacterial properties for sore throats ½ tsp vanilla essence 1 square or approximately 5g of organic dark chocolate (the darker, the better) 1 pinch of cayenne pepper & 1 pinch cinnamon- these increase circulation, which can support your immune system ¼ tsp of **Camu Camu powdernaturally high in Vitamin C Optional Extra’s : 1/2 avocado & 1tsp chia for extra creaminess!
Method: In a Vitamix or food processor, blend almond milk, cashews, hazelnuts, dates, cacao, honey, vanilla essence, cinnamon & cayenne pepper until extremely smooth & creamy. Transfer to a saucepan and slowly bring to boil, stirring consistently to prevent the mixture from sticking and burning. Remove from heat and thoroughly whisk or blend through Camu Camu powder and any optional extras. Pour into a mug and drop in square of dark chocolate to melt through your drink. Swirl coconut cream on top and dust with a little extra cacao & cayenne. If you’re in an extra-decadent mood, check out the link below for an awesome recipe to make vegetarian marshmallows. (Recipe for vegetarian marshmallows: http://www.mnn.com/food/ recipes/stories/how-to-make-yourown-marshmallows.) **Only use vitamins and herbal supplements as directed and seek the advice of a suitably trained health professional before using.
it’s no secret that we adore all things tasty.... so here’s a few of our favourite recipes TIME TO GET TANGY WITH WINTER CITRUS We are big-time advocates of eating seasonally... Our philosophy is that Mother Nature is the best judge of what we should be eating and when. In celebration of the season of citrus, we created this luscious raw cheesecake..... Although we used tangelo and mandarine, you could substitute with any leftover citrus that needs using up.
GLUTEN FREE NO ADDED CANE SUGAR
For the crust
Zest of one tangelo
1 1/2 cups walnuts
1/3 cup coconut cream
1 tbls orange zest
100g silken tofu
2/3 cup soft dried fruit such as sultanas, figs or dates
1 vanilla pod
1 pinch each of nutmeg, ginger & cinnamon
For the berry glaze:
For the mid-layer:
1 cup blueberries or blackberrries
1 1/2 cups cashews
1 tbls rice malt or maple syrup
1 cup almond meal
1/4 cup chia
2 mandarines, skin & seeds removed
2 tbls water
2 tangelos, skin & seeds removed
1/4 cup goji berries
1/3 cup rice malt or maple syrup
To Make: Process all crust ingredients in a highspeed belnder until finely processed. Push into the base of a loose bottom cake tin.
HINT: Let cheesecake defrost at room temperature for 20 mins before serving & cut with a warm, wet knife.
Process all mid-layer ingredients until silky smooth. Pour over crust. Leave aside the goji berries & blend all remaining berry glaze items. Sit aside mixture for 5-10 minutes to thicken. Spread berry glaze over the top and sprinkle with the gojis. Freeze for a minimum of 4 hours before serving.
Kunara Kids Cook!
Rosie's creamed corn Our favourite Sunday night dinner. This recipe is from my grandad Mikey.
You’ll Need: 2 tbls plain flour 2 tbls butter 2 cups milk
1 can corn kernels ½ cup fresh parsley ½ cup sliced green shallots
Put the butter into a medium sized pot over a low heat. Let it melt a bit and then add the flour. Mix them together , stirring fast, until it looks like soft breadcrumbs. Keep stirring until it looks a bit dry – maybe 1 minute. This is called a roux (pronounced ROO).
mixture gently, stirring to get all the bits from the corners of the pot. It will thicken up. After 3 minutes or when the milk looks nice and thick, tip in the drained corn, parsley and shallot. Turn off the heat and stir it all together.
Get a whisk ready. Add the milk and whisk it with the roux. Cook the
We like creamed corn on toast with some grated cheese on top.
HAPPY Snaps! Join the community! We love seeing you in action around here. Add us on facebook or instagram and tag us #kunara. If your photo makes it in our mag you can win a voucher!
‘Lunch you shall become.’ - @sherilyn_palmer
‘Gorgeous, seasonal, organic little #kunara ‘...A whole plate of organic and vegan salads. If you are nearby don’t drive past . haul. I will activate these nuts and seeds Holidays don’t have to be full of junk food!‘ myself by soaking them overnight and then drying out on an oven tray at the lowest - @powered_by_vegies temp it will go...’- @sageandwild
Mother’s day! - @miranda_joye
‘Spent the morning at a wellness clinic. Now an organic vegan lunch at #kunara before an important business meeting,’ - @twice.the.life
‘This is SO GOOD!!! Raw Tiramisu from #kunara‘ - @myhealthynaturalkitchen
‘Stocking up on organic goodies at #kunara’. - @sam.scibilia
Organic Olive Oil Cake Mixes www.teacakeco.com.au
24 ALL ABOUT KUNARA
to Kunara marketplace This business has been at Forest Glen for over 25 years! It began as a roadside produce stand. Today we have over 150 team members and welcome over 1000 customers through our doors each day. This growth is 100% consumer driven.... it is YOU who seeks the clean alternatives, supports local growers, sees the value in sustainable farming and commerce. Together, we can make a bright future.
Organic FooD ...get in to it 1. Health benefits A rapidly growing body of research shows organic food contains higher levels of vitamin C and essential minerals such as calcium, magnesium, iron and chromium as well as cancer fighting antioxidants and Omega 3. 2. Avoids pesticide residues Organic farming avoids the use of pesticides, so the best way to reduce your exposure to these potentially harmful chemicals is to go organic. 3. High animal welfare Organic standards prohibit cruelty and guarantee truly free-range lives for farm animals. Certified organic guarantees the strictest free-range standards for poultry. This means birds are looked after in smaller flocks, have better access to fresh grass and air and have more space in their houses. 4. GM-free
Kunara is your meeting place to discover a thriving wholefoods lifestyle. We lovingly source products made with integrity, vitality and sustainability. We offer solutions and support for living harmoniously with our bodies and the Earth. Our evolution as a natural living destination reflects a rising public demand for healthy, sustainable food. We are part of a community of people seeking delicious, alternative dietary options through our three popular Organicafes. We also partner with local health businesses to foster growth of the organic industry at large. We have listened to your stories over the decades and realise that there are many different lifestyles which support different bodies. We therefore offer a wide range of products to support your optimal way of living. Our team of specialist chefs, horticulturalists, naturopaths, dietitian, visiting health practitioners and passionate staff are always working to raise the bar in providing incredible food and invaluable advice when you visit us. Kunara is so much bigger than just the people who work and shop here. We are part of a collective renaissance to return to a grassroots way of eating and living that honours our bodies and Mother Earth. We strive to nourish you, spark realfoods conversation, inspire cooking that delights the body and soul, upsurge support for local farmers and expand avenues for people to share information. We crave education. We create a culture that honours individual health needs. We believe that everyone can effect positive change. We wholeheartedly welcome you to our Kunara family and thank you for sharing in our love of back-to-basics living and wholesome cooking.
Genetically modified (GM) crops and ingredients are banned under organic standards and organic farmers cannot feed livestock with any feed containing GM materials... 5. Routine use of antibiotics banned Organic products certified according to audited standards ban the routine use of antibiotics for farm animals. 6. Avoiding additives Organic standards avoid controversial additives by generally permitting only those derived from natural sources. 7. Better for wildlife and for the environment There are greater numbers and more species of birds, butterflies, beetles, bats and wild flowers on organic farms, as organic farmers rely on natural methods to manage the land 8. Helping to combat climate change Choosing organic, seasonal and local food is a fundamental step in reducing our carbon footprint.
Want to know more about us? Vist â&#x20AC;&#x2DC;Your Kunaraâ&#x20AC;&#x2122; on our new website www.kunara.com.au
ALL ABOUT KUNARA 25
Can Food Rejuvenate the Aging Process?
ten years ago!
meet Kerrie (our fridge manager)
Our staff are more like family than colleagues and most of us have a bunch of hidden talents and interesting tales to share! We love to shine a spotlight on who they are and how they got here… Kerrie MacLaren, affectionately known as ‘Kez’ to her friends here, was born in a small country town 30km South West of Beaudesert, surrounded by rolling hills, dairy farms and the Great Dividing Range. Growing up in this beautiful rural landscape gave Kerrie insight and great respect for the farming industry. Kerrie witnessed first-hand as farmers around her struggled through drought, worked tirelessly to wring a living from the land and committed their lives to providing us with what goes into our bellies! This insight gives Kerrie great compassion and drive for working with local growers to support their business and help them create a livelihood. Kerrie has built many long-lasting and successful relationships with farmers at a local, state and national level. Several big brands today made their humble beginnings on Kerrie’s Fridge Department shelves! Whilst Kerrie has a wealth of industry experience to bring you the best that our suppliers can offer, she also has a personal health journey which offers her perspective on just how importantly food can impact our health. At just 11 years of age, Kerrie was diagnosed with Type 1 Diabetes and has always searched for better ways to manage this condition. She has a huge passion for food – especially locally sourced and organic – and confesses that she’s learned so much from working at Kunara. Kerrie gets a kick out of helping others to achieve their health goals and change the way that they think about food. Kerrie has provided Kunara with a massive 13 years of service and has excelled in the role of Fridge Manager since 2005. During this significant time, Kerrie has also become the proud mother of three beautiful children and is grateful to be teaching them how to look after themselves in a holistic way. You may find her eldest daughter dancing around some afternoons and voluntarily filling shelves around the store with staff (she wants a job but is still a tad young!) If you recognise Kerrie in store, please say hello and don’t be shy to offer any acknowledgement too – our Store would literally not be the same without her. From your friends and ‘family’ at Kunara, thanks for your amazing work Kerrie but more importantly, thanks for just being YOU!
Whilst dietitians can’t definitely tell us that nutrition halts aging, preliminary research suggests that there some foods are certainly correlated with slower aging processes. Check out what our dietitian has to say about this early evidence:
Fatty acids from fish oil and walnuts have been shown to possibly reduce a number of health disorders which afflict the aging brain. Aside from their potential ability to reduce inflammation, these fats may help to keep cell membranes in the brain strong and healthy and maintain neurotransmission.
Polyphenolic compounds in berries and circumin (turmeric) may decrease age-related oxidative damage. Berry extracts have been shown to improve motor function, memory and problem-solving in recent animal studies. Some research suggests that circumin may also help to clear amyloid plaques in the brain, which is great news for preventing certain neurodegenerative disease. ANTIOXIDANTS. In a study spanning three years, dietary increases in antioxidants was shown to significantly improve dogs’ spatial attention, visual discrimination, learning ability and oxidative damage. Resveratrol, a polyphenol found in red grapes, has also been proposed to slow aging. Until we know more, it’s probably best to stick with red grapes and not go too crazy on the red wine though. CALORIES. Decades of research have demonstrated that a calorie restricted -albeit still nutrient dense- diet may delay aging. The premise is that this may possibly slow metabolic by-products that are believed to contribute to aging processes. Interesting concept… but problematic! Malnutrition presents its own host of health risks and therefore a low calorie diet has not been presented as an official strategy to delay aging. It sounds cliché but more research really is needed before we can recommend anything.
Kunara Garden Centre “A society grows great when old men plant trees whose shade they know they will never sit in.” anon
planting natives Article by Maree Curran
Australia has over 24,000 species of native plants. Compare this with the 1,200 species native to England, and you can begin to see what an extraordinary treasure our native flora is. About 85% of our native species are considered to be endemic, which means that they occur here and nowhere else on the planet. Australian native plants are a diverse group, thanks to the extraordinary range of climatic conditions and soil types in this country. Plants have adapted to survive in environments ranging from coastal heath, through rainforest to the arid outback. So, wherever you are, there will be many native plants that will happily grow in your garden. Plant growers have continued to propagate and trial different species, making a wider range available to the home gardener. Plant breeders have developed cultivars which are even more suitable for ornamental gardens, thanks to compact growth habits, and longer flowering times. The huge variety of native plants now available means that you can use them to create just about any style of garden. Lilly pillies (Syzygium and acmena spp.) are great for hedges and for topiaries. Daintree Pines (Gymnostoma australianum) would make a lovely formal conifer walk. Many of the rainforest shrubs such as native gardenia (Atractocarpus fitzalianii, formerly Randia fitzalanii) or Golden Penda (Xanthostemon chrysanthus) are perfectly suited to a tropical garden, with their lovely glossy leaves and showy flowers. Tropical gardens could also include native palms, orchids, ferns, gingers, vireyas, hibiscus and many of the rainforest shrubs.
specials! June - two free punnets!
Buy a herb and vegetable planter and 2 bags of potting mix and receive 2 free punnets of your choice of herbs or vegetables.
July- $2.95 tube stock!
Australian Native tube stock. Normally $3.25 each. Buy 20 or more and pay only $2.95 each.
In the cottage garden, Swan River daisy (Brachyscome multifida), paper daisies (Bracteantha spp.) and Tea Trees (Leptospermum) look right at home. The Ivory Curl Tree (Buckinghamia celsissima) is a beautiful flowering shade tree – there are some lovely specimens in full bloom at the moment, absolutely smothered in their lovely cream flowers. It grows to a height of 6-8 metres, making it quite suitable for a suburban garden or nature strip planting. Native grasses including Dianella and Lomandra are attractive and hardy in most garden situations. Climbing plants such as Pandorea can be counted upon to quickly smother an unattractive shed or soften a bare fence. Some native plants, such as Ficus and Banksia, are also suitable for bonsai. An added bonus of native plants is the close relationship they have with native fauna. The Richmond Birdwing Vine (Paristolochia praevenosa) is the primary source of food for the larvae of the vulnerable Richmond Birdwing Butterfly. Nectar-laden grevilleas and banksias are absolutely irresistible to a large selection of gorgeous birds. Lilly pillies and other dense, bushy shrubs provide safe haven for smaller birds. If you’re interested in learning more about Australian native plants, take a look at the website of the Australian Native Plants Society (ANPSA) at www.anpsa.org.au. This site contains a wealth of information and over 700 images of native plants. Another good source is Angus Stewart’s website - www.gardeningwithangus.com.au. Better yet, come chat to our horticulturalists in the Garden Centre!
Melanie Sprenkeler is an artist living locally on the Sunshine Coast and works right here at Kunara. Her other creative endeavours have been in furniture design and construction, but took to ceramic about 6 years ago. This year she is continuing her education by undertaking a Diploma of Ceramics. We are very excited to be able to stock some of her recent work unique patterned garden pots to beautify your garden or outdoor living space. Small square pots Medium hexagonal pots Tall hexagonal pots
= $49.95 = $59.95 = $129.95
plant profile - MOST LOVED NATIVES Grevillea ‘Firesprite’
A fast growing shrub to 3 to 4m high with deeply lobed, bright green leaves. Burnt red and orange/green bird attracting flowers appear in abundance from June to October, with scattered flowers throughout the remainder of the year. Flowers are often borne in profusion creating a wonderful display. This is definitely one of our favorite plants! Fast growing and hardy in moist well drained soils in full-sun. Pruning maintains denseness and encourages flowering.
Beautiful weeping foliage that droops to display a mass of white flowers in late winter to spring. Graceful and delightful describes this plant. Ideal as a clipped hedge and in massed plantings. Very hardy and forgiving in all types of soil. Prefers full sun but will tolerate dappled shade. Cold tolerant. Prune after flowering and feed with a native fertiliser. Grows to 1.2m.
Grevillea Fireworks is one of the toughest grevilleas available. It grows to a height of around 1m and the same in width. Will tolerate hot sun all day, also a lightly shaded area. Small orange and red flowers cover the plant in Winter and Spring. Flowers occur on the ends of short branches and an explosion of colour is seen from Autumn to Spring. Plants are both frost and drought tolerant once established and are useful for attracting birds to your garden.
Cerapetalum gummiferum ‘NSW Christmas Bush’
The ever-popular NSW Christmas Bush now comes in a dwarf form. The Cerapetalum gummiferum is a compact shrub and grows as fast as its taller relations, however once it reaches its full height of a metre or so it will stop growing. The flowers are creamywhite and appear in prolific clusters in spring. Once these blooms die off the calyx on each flower will turn a deep shade of red. This display occurs around Christmas time, hence the name. Due to its dwarf nature it makes a perfect pot plant or gap filler in the garden. An occasional light prune and application of a slow release fertiliser is about all the maintenance it needs. Cerapetalums require a well drained soil so if the water takes a while to drain away when it rains this isn’t the plant for you. Plant into a full sun or part shade position.
us Stenocarp ’ ‘Doreen
If you’re looking for a fast growing screening plant and want something a little different Stenocarpus Doreen could be the answer. Growing around 3m tall and wide, a quick prune will keep it lower and bushier. By regularly pruning back Doreen you can keep it as a stunning hedge. It has soft, fern-like foliage which florists often use in arrangements. However, don’t be fooled by its dainty appearance as Doreen is a very hardy plant that can take long periods of drought. In the warmer months you’ll see creamy-white flowers which attract the birds. This plant can also be grown successfully in a pot and can even tolerate a fairly shady position. As it’s in the Proteacea family of plants it will need a low phosphorus, or native fertiliser. This form of Stenocarpus angustifolius is a garden must!
Melaleuca ‘Cotton Candy’
A dense mounded shrub with small fine grey leaves and clusters of deep pink bottlebrush flowers that are produced sporadically all year but with a heavier flowering in Spring and Summer. The small leaf makes it useful as a low growing hedge. Great for shrubberies or as a pot. Excellent for garden beds, borders and rockeries. Grows well in part shade or full sun position and in coastal areas. Frost tolerant and drought hardy once established. Bird attracting. Height 1 to 1.2m. Width 1 to 2m.
ask our garden centre staff for more info on Australian natives
composting for beginners whatâ&#x20AC;&#x2122;s the deal?
Composting breaks down large organic matter into smaller pieces to make it friendlier for garden and the climate. Paper, garden waste, food scraps and cardboard can all be added to reduce greenhouse gases which would otherwise be produced in landfill. With compost, you are creating rich humus to condition the soil of your lawn and garden. This adds nutrients to your plants and helps retain moisture in the soil. Composting reduces kitchen and yard waste: it can divert as much as 30% of household waste away from the garbage can. Compost also introduces beneficial organisms to the soil. Microscopic organisms in compost help aerate the soil, break down organic material for plant use and ward off plant disease. Itâ&#x20AC;&#x2122;s good for the environment! Composting offers a natural alternative to chemical fertilisers. We can compost to reduce landfill waste: Landfills across the country are quickly filling up; many have already closed down. One-third of landfill waste is made up of compostable materials.
Special earthworms called compost worms help recycle organic materials and produce excellent fertiliser fluids for your garden. Always position a worm farm so that it is protected from the sun and heavy rain. Use a dampened cut-to-size piece of hessian or newspaper to cover the worms and keep the bedding moist.
GET DOWN & DIRTY 1.
Start your compost pile on bare earth. This allows worms and other beneficial organisms to aerate the compost and be transported to your garden beds.
2. Lay sticks or hay first, approx 10 cm deep. This aids drainage and helps aerate the pile.
compost materials in layers, alternating moist and dry. Moist 3. Add ingredients are food scraps, tea bags, seaweed, etc. Dry materials
are hay, leaves, sawdust pellets and wood ashes. If you have wood ashes, sprinkle in thin layers, or they will clump together and be slow to break down.
4. Add manure, green manure ( clover, wheatgrass, grass clippings)
or any nitrogen source. This activates the compost pile and speeds the process along.
5. Keep compost moist. Water occasionally, or let rain do the job. 6. Cover with anything you have - wood, plastic sheeting, carpet
scraps. Covering helps retain moisture and heat, two essentials for compost. Covering also prevents the compost from being overwatered by rain. The compost should be moist, but not soaked and sodden.
Turn. Every 2 weeks give the pile a quick turn with a pitchfork or shovel. This aerates the pile. Oxygen is required for the process to work, and turning "adds" oxygen.
Once your compost pile is established, add new materials by mixing them in, rather than by adding them in layers. Mixing, or turning, the compost pile is key to aerating the composting materials and speeding the process to completion.
free resources! Special earthworms called compost worms help recycle organic materials and produce excellent fertiliser fluids for your garden. Always position the worm farm so that it is protected from the sun and heavy rain. Use a dampened cut-to-size piece of hessian or newspaper to cover the worms and keep the bedding moist.
Eumundi State Sch
The Sunshine Coast Council has free resources for composting! Get into it! www.sunshinecoast.qld.gov.au/compost Pick up a fact sheet next time you are at Kunara. Have a chat with the Garden Centre Team about maximising your effective compost and tailoring it to your own garden.
HOW TO MAKE A WHEELBARROW PLANTER
meet our green th
Rusted, cracked and otherwise broken wheelbarrows are no longer useful for transporting gardening materials but that doesn't mean you should discard them. The wheelbarrow vessel works well as a garden planter for annual and perennial flowers and even some fruit and vegetable crops. The wheelbarrow must have holes to allow excess water to drain from the soil before you can plant. This project benefits outdoor spaces with limited sunlight - if the wheels function, you can move the wheelbarrow into sunnier locations throughout the day.
1. Flip the wheelbarrow over with
the wheels facing up and drill 15mm drainage holes in the bottom of wheelbarrow, spacing each hole 10cm apart in a grid pattern. These drainage holes are essential even if the bottom of the wheelbarrow shows signs of rust.
2. Cut a piece of wire mesh screen, such as a window screen, to fit the bottom of the wheelbarrow. Line the bottom of the wheelbarrow with the screen so soil doesn't fall out through the drain holes. Choose wire mesh with have holes small enough that soil cannot pass through.
3. Set the wheelbarrow in place in the
desired location in your garden. Use a wheelbarrow planter as a focal point in the center of a flower bed, as an eyecatching dish garden for a patio or to decorate the end of a driveway.
4. Fill the wheelbarrow to about 2cm from the top with well-drained organic potting mix. You could also add some lovely rich compost to assist with providing your plants with essential nutrients. Potting mixes weigh considerably less than garden soil, making it easier to transport a full wheelbarrow around the garden.
5. Plant your choice of flowers or crops
in the wheelbarrow planter, following the spacing guidelines for different plant types. Plant each plant as deep as they were planted in the seedling trays or cell packs. The range of plants you can add are limitless.
Add a 2cm layer of mulch around the plants to aid in weed suppression and help retain moisture in the soil. You can use organic mulch, such as shredded bark or wood chips, or inorganic mulch, such as pea gravel or lava rock. Organic mulches decompose over time to benefit the soil structure.
Peregian Veggie Village
Our horticulturalists in the Garden Centre are humble and may not tell you this themselves… but Bruce & Andrew have a bunch of expertise, experience & passion to boot!
Meet Bruce Born & raised on his family agricultural farm in the Darling Downs, Bruce’s lifelong interest in gardening stems from growing up in this environment and his love of nature. He studied Horticulture on the Sunshine Coast and has grown his expertise in Australian Natives throughout his working career. Bruce’s passions? Helping people embrace the benefits of planting local endemic plants most suitable for our sub-topical gardens. He loves to see you discover the joy of gardening!
meet Andrew Andrew is a qualified & experienced Horticulturalist, with additional studies in landscape design, and he has a Diploma in Conservation & Land Management. Andrew has 20 years’ industry experience in both Victoria and here on the Sunshine Coast. He has worked in plant nurseries, garden projects and landscaping.
Get our Green Thumbs in your garden! Andrew is available for Home Consultations to personally assess your backyard & help you to create your dream haven. Email firstname.lastname@example.org or phone (07) 5446 6440 ext 2 to book your appointment.
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CHIROPRACTIC MASSAGE NATUROPATHY
Health is your natural state of being. We know that everyone was created & designed to live a HEALTHY life free of sickness, disease & pain. We know that the best doctor lives inside of YOU & that true health comes from within. We know that everyone has the ability to live a long abundant life so long as the body is free of interference. These are the principles of CHIROPRACTIC & it is our mission to strengthen the community through these principles, to teach it well, to deliver it with excellence & to love unconditionally until every family on the Sunshine Coast can experience VIBRANT, HEALTHY LIVING.
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Learn to draw and paint Have you always felt you would like to create beautiful drawings or painting? Has you child the creative interest but needs their creativity nurtured and developed?
We have art courses with a difference designed specifically to start you creating artworks to a high level within a few weeks through carefully designed exercises and projects. We endeavour to empower students with a high level of knowledge and experience with the aim of emerging a confident, independant artist. Former students, before and after Lynâ&#x20AC;&#x2122;s classes
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Coming this Spring! Your brand new health centre ess
T he Future of Welln By Dr Osborne
d. “We should make years ago a wise man sai Two and a half thousand t man is claimed by medicine our food.” Tha food our medicine and name Hippocrates, and dicine to be its hero, his Western/ Mainstream Me ieve, we have strayed I er General Practition bel and r cto Do al dic Me a yet as practice. far from this suggested ural and complementary er of patients who use nat mb nu the t tha w kno We tors need to embrace is growing, and we as doc medicine and therapies nds to set a unique t against it. Our centre inte this trend rather than figh is patient-centric, vis care system. This ion lth hea d lve evo re mo a vision for participatory. empowered, proactive and model and am ely in the holistic medicine I for one believe passionat ic in Forest Glen, clin al dic me s new integrative excited to be a part of thi ients, listening to them ng more time with our pat environmental, where we will be spendi ractions among genetic, inte the at g kin loo and y more closel health and complex, may influence long-term t tha s tor fac le sty life and medicine in a way that y, we will all be practicing chronic disease. In this wa lity for each individual. ression of health and vita supports the unique exp competence and iating and deferring to the Each practitioner apprec working together and when appropriate, all expertise of the others as future of medical optimistic model for the an t’s tha , me To ly. tive collabora care. thy and Yoga, we Pharmacists, to Naturopa and ers ion ctit Pra rse Nu From get back to health and ity that helps our clients will be utilising any modal their health and wellbeing our clients to maximise wellbeing. We want all of this lifetime. their full potential during so that they can realise ion, and our natural listic Practice will be nutrit The foundation of our Ho bine this with sleep, our pharmacy. We will com food store Kunara will be stress. to tes meditation as antido exercise, mindfulness and grative medicine ctising a new holistic, inte pra be l wil we ry ma sum Thus in dge and information ned and integrates knowle tur un ne sto no ves lea t tha find their health. nature to help our clients from science, wisdom and sland in 1999. He m the University of Queen Dr Osborne graduated fro College of General p of the Royal Australian sbane in 2006. completed his fellowshi Sunshine Coast from Bri the to g vin mo er aft ers Practition grative health care Holistic Medicine and inte on us foc a has e orn Dr Osb Holistic Health. ical practice here at Fresh which will define his clin
In our recent cust omer survey, we as ked you what othe services you wante r d here in your Orga nic Marketplace. Unsurprisingly, yo ur resounding resp onse was for health and wellbei ng services. Well, be careful wha t you wish for… this Spring we are pleased to welcom e Fresh Holistic Hea lth to the final building stage of Ku nara.
Wait, who is Fre
sh Holistic Healt
Fresh Holistic Heal th is a new multimodality holistic he Fresh will be hom e to a wide range of health professio alth centre. integrative approa nals taking an ch in optimising yo ur health and wel lbeing. Will there be yoga? You Of course. What ab betcha! Will there be counselling se rv ou medicine? Absolute t GPs who value the use of herbal/ ices? natural ly. Fresh will have all your health and wellness needs covered. We hope you are as excited as we are an d watch in interest vision for your Orga as the nic Marketplace co mes to life.
Includes: a take home copy of all recipes, an information fact sheet, hands on cooking class, and your chance to share your story, ask questions and have a giggle with some like-minded people ST! DICINE AT ITS BE When: Saturday 21st Feb IN 9am – 12pm Sunday ATIVE&ME TEGR 22nd Feb 2pm – 5pm Where: Kunara Café Cost: $75 please phone 682 885 Booking: www.barefootkitchens.com Luke Bell on 0412 us or email at ichealth.com.au luke@freshholist ok! Like us on Facebo
Fresh Holistic Health
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