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Bona Food Magazine brings you delicious recipes using just good, whole food. That's right, our pages are free of preservatives, chemicals and anything else unnatural, using food as close to its natural form as possible.
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JUST GOOD WHOLE FOOD
Summer 2012 issue
2 just good whole food
summer capresewatermelon berry frappe
frozen lemon cake-tart
p14p24
bbq prawn skewers p15 p30
3
ABOUT BONAFOOD IN SEASON BREAKFAST FRUIT SALAD WITH FISH QUENCH
RE-DO JUNK FOOD PARTY FOOD OH SWEET
5
6
9
13
16
22
27
28
30
allow us to introduce ourselves
fresh at the markets this issue
pluots, mangoes, peaches - need we say more?
just a dessert no longer
transport your mind and your tastebuds
bevvies sans sugar with maximum taste - oh yeah!
same components, made-over
because healthy food is meant to be shared
there’s no way we live without sweets.
Bona Food is an independent magazine made for the love of wholesome food. All design, words, photos and recipes were created or graciously adapted at Bona Food headquarters in Adelaide. Thank you for reading the fine print. There aren’t any secrets here. Check us out at www.bonafood.com.au or write us a love note at [email protected] and we’ll write you one back ABN 49849850221 © Bona Food
just good whole food
JUST GOOD WHOLE FOOD
4
JUST GOOD WHOLE FOOD
5
WHEN WE COOK WE KEEP THINGS AS CLOSE TO HOME AS POSSIBLE. WE SOURCE OUR INGREDIENTS LOCALLY & SEASONALLY FROM SMALL BUSINESSES WHO ARE PASSIONATE ABOUT THEIR PRODUCTS.
OUR RECIPES AREN’T SET IN STONE. FEEL FREE TO TINKER. SWITCH UP INGREDEINTS TO WHAT’S AVAILABLE TO YOU AND WHAT YOU FIND DELICIOUS.
WHAT’S FRESH? WHAT IS THAT? WE TRY TO TAKE SOMETHING DIFFERENT & INTERESTING HOME WITH US EACH TIME WITH THE HOPE THAT WE CAN CREATE SOMETHING NEW AND WONDERFUL.
HOW DID INGESTING SOMETHING YOU CAN’T PRO-NOUNCE BECOME SO COMMONPLACE? IN OUR WORLD, INGREDIENTS HAVE NAMES, NEVER EVER NUMBERS.
IN A WORLD BURDENED WITH AN ABUNDANCE OF MANUFACTURED AND PROCESSED FOODS, WE FELT A NEED TO DELIVER EASY TO READ,
EASY TO FOLLOW WHOLEFOOD RECIPES TO YOUR KITCHEN.
WE TRY TO MAKE OUR RECIPES AS SIMPLE, PURE AND UTTERLY WHOLESOME AS POSSIBLE. CUTTING OUT PROCESSED FOOD ISN’T A HUGE SACRIFICE AND CAN ONLY
HEED POSITIVE RESULTS! ENJOY!
6 just good whole food
MANGOESPINEAPPLEPEACHES
AVOCADOESZUCHINNI
LIMESTOMATOES
& in this issue
7
mango chillizuchinni slawpg. 15
TASTES LIKE SUMMER IN HERE
ADVERTISE
PROMOTING GOOD FOOD, LOCAL PRODUCTS AND HEALTHIER LIVING.
HEAPS OF AWESOME AD OPTIONS TO GET YOUR BRAND ASSOCIATED WITH
HEALTHY GOODNESS.
LET’S WORK TOGETHERdownload our media plan
www.bonafood.com.au/advertiseor email us
WITH
1 CUP ROLLED OATS
1.5 CUPS ORGANIC SOY MILK
2 PLUOT
1/4 CUP WALNUTS
2 TSP CHIA SEEDS
2 TBSP GOJI BERRIES
2 TSP HONEY
9
1 CUP ROLLED OATS
1.5 CUPS ORGANIC SOY MILK
2 PLUOT
1/4 CUP WALNUTS
2 TSP CHIA SEEDS
2 TBSP GOJI BERRIES
2 TSP HONEY
cook
chop
sprinkle[AND DRIZZLE]
DAPPLE DANDY P L U O TOATMEALse
rves
2
summer FARE
The lovechild of the plum and the apricot. A source
of vitamin A, vitamin C, and fibre.
Helps stabilize blood sugar levels, best known source of essential
Omega 3’s.
pluots.
chiaSEEDS.
just good whole food
FITNESS BREAKFAST
major source of
vitamin A, vitamin C
and fibre.
Chock full of vitamin C, this
delicious fruit fights against
cancer, arthiritis and indigestion.
goji berries.
pineapple.
11
PEPITASALMONDSWALNUTS
1 1/2 CUP OF ROLLED OATSAPPLE SKIN OF 1 APPLE
APPLE SAUCE2 TBSP CHIA SEEDS
MIX INGREDIENTSPUT ON A LINED BAKING TRAY
BAKE FOR 35 MINS AT 160° MIXING UP 1/2 WAY THROUGH
MANGO PARFAIT w
boil apple in cinnamon and 1” lemon peel until tender.
drain most of the water, then
blitz
HOME -MADE GRANOLA
/////////////////////////////////
summer BREAKFAST
Omega 3’s, gr
eat
for brain
function a
nd
concentra
tion. An
excellent
source o
f
vitamin E!
walnuts.
12 just good whole food
serv
es 2
Excellent source
of fibre and low in cholesterol
high in protein, fibre, vitamin K, high in minerals
OATS.
pepitas.
summercaprese
summer FARE
no longer just dessert
OATS.
14 just good whole food
1 tbsp tahini1 tsp honey
1 tbsp lemon juicewater - to thin
1/2 tsp dijon mus-tard
4 figs2 cups rocket
walnutsgoats cheese
1 cup pearl barley1cup pineapple (diced)
1red onion (diced)small bunch o’ mint leaves
boil barley until tenderallow to cool
mix with other ingredients
1 tsp mustard seeds1/2 tsp chia seeds10 mint leaves
3 tbsp lemon juice1tsp honey
1 tsp grated gingers + p
tropical barley
fig + rocket
mozarellatomato
nectarinemint
2 tbsp balsamic vinegar
2 tbsp olive oils + p
summercaprese Tomato is the
highest source of Lycopene, a vital anti-oxidant that helps in the fight against cancer-
Barley is richer than most other grains in both soluble and
insoluble fibre.
Figs are low in calories but high in fibre, minerals and vitamins. antioxidant
rich.
15
applequinoawalnuts
goats cheesebaby spinach
sultanas
3 tbsp lemon juice1tsp honey
1 tsp dijon mustard1 tbsp o-oil
s + p
quinoa+ apple
mango chillizuchinni slaw 1/2 mango1” of chilli
10 mint leaves2 tbsp o-oil1 tbsp water
s+pBLITZ until smooth
summer FRUIT SALAD
add to 1.5 ribboned zuchinnis
Mango is a rich source of potassium to help control
heart rate + blood pressure. It’s also rich in vitamin C.
Quinoa is a protein powerhouse. It contains all 8 of the essential amino acids, iron source helping
deliver oxygen to the blood
prawnred onionpineapple
prawn red onionpinepple
1” chilli1 clove garlic
1” ginger3 tbsp o-oil
1 lime juice + rind
tropical skewers
spike & bbq until prawns are cooked through
combine thoroughly
summer FARE
17
Prawns are loaded with protein, vitamin D, vitamin B3 and
zinc.
18 just good whole food
500gms firm white fish - roughly chopped2 limes - zested and juiced
2” red chilli - chopped2” ginger - chopped
2 garlic cloves - chopped
1 egg yolk1 tsp dijon mustard3/4 cup olive oil
juice 1 limejuice 1/2 lemon
1/3 tsp chilli - finely chopped1 garlic clove - crushed
500gms Salmon steakjuice 1/2 lemon
s + p
mix yolk and mustardadd oil as you whisk, little by little.
when thick and combined add remaining ingredients
baked salmon& salsa cous cous
thai fish cakeswith chilli aioli
3/4 cup whole wheat cous cous4 tomatoes - diced1 red onion - diced
2 corn cobs - cooked and kernals removeds + p
1 bunch of corriander1 lime - juiced and zested
2 tbsp water2 tbsp olive oil
s + p
mix ingredients in a food processor until just combined
press into 5cm thick patties
Fish is a low-fat high quality protein. Filled with omega-3 fatty acids that keep our heart and brain healthy.
19
500gms Salmon steakjuice 1/2 lemon
s + p
season salmon with s + p and juice
bake at 165°C for 12-15 minutes
Cover the cous cous with boiling water
fluff with a fork and add remaining ingregients
CHECK OUT OUR
PARTY FOOD
VERSION ON
PAGE 29
baked salmon& salsa cous cous
mix ingredients in afood processor
Stir into the cous cous mix and serve
3/4 cup whole wheat cous cous4 tomatoes - diced1 red onion - diced
2 corn cobs - cooked and kernals removeds + p
1 bunch of corriander1 lime - juiced and zested
2 tbsp water2 tbsp olive oil
s + p
summer FISH
Salmon is rich in omega 3 fatty acids for a healthy heart. Easy protien to digest and process.
20 just good whole food
JUST GOOD, WHOLE FOODS. JUST GOOD, FLEXIBLE OPTIONS.JUST GOOD BUSINESS.
[email protected]/ADVERTISE
///////////////////
21
///////////////////
COOK BEANS.
MIX BEANS + ONION, CHILLI + PARSLEY + 1/2 DRESSING IN A FOOD PROCESSOR.
DIVIDE BETWEEN LETTUCE CUPS, ADD CARROT + REMAINING DRESSING.
go nutsadd corn, capsicum,
roasted capsicum, roasted eggplant fried
eggplant, sundried anything. MAKE IT
YOUR WAY!
minced bean wraps
1.5 cups kidney beans2 carrots - julienned
6 lettuce leaves1 small red onion - diced
1” chilli - diced1 tbsp parsley
s + p
1 tsp dijon mustard1” chilli - diced
1 tsp grated ginger2 tbsp olive oil
juice of 1/2 oranges + p
summerEXTRA
Beans are loaded with nutrients our body craves, B Vitamins, calcium, potassium
and folate. Lots of protein and fibre.
Carrots are rich in beta-carotene and can improve your night vision. Goggles
22 just good whole food
pineapple &mint smoohthie
23
QUENCHSoft drinks be gone
we’ve got easy summer refreshers to keep you cool and full of good
juice this summer
summer FARE
24 just good whole food
30 MLS ORGANIC CRANBERRY JUICE5 MINT LEAVE - TORNORANGE ZEST
TOP WITH SPARKLING WATER
1/2 CUP FROZ
EN WATERMELON
5 FROZEN STRAWBERRIE
S
ORANGE RIND
- BLITZ -
MELON BERR
Y FRAPPE
CRAN-MINT REFRESHER
25
summer QUENCH
1/2 KIWI FRUIT -CHOPPED
1 TSP FRESH PINEAPPLE -
CHOPPED
A FEW TBSP PINEAPPLE JUICE
TOP WITH SPARKLING WATER
1/2 CUP ORGANIC CRANBERRY JUICE
1 KIWI FRUIT
A HANDFUL OF ICE-BLITZ-
JUICE OF 1/2 AN ORANGE
4 MINT LEAVES
TOP WITH SPARKLING WATER
KIWI-PINA CHUNKY
DRINK
CRAN DELICIOUS
CITRUS SENSATI
ON
26 just good whole food
&www.bonafood.com.au
GOT A STORY?GOT A PRODUCT?
WE WANT TO KNOW.our issue will our debut print issue
INCLUDing LOCAL REVIEWS, FEATURE STORIES, RECOMMENDATIONS AND SOME PRETTY AWESOME WHOLE FOOD RECIPES too.
BOOK YOUR PAGE. WE ONLY BITE FOOD. FACEBOOK.COM/BONAFOOD
TWITTER.COM/BONAFOOD
june/july
27
preheat oven to 175°c.cover barramundi with 1/2 lime juice, zest & s + p.
tomato 1/2 onion
s + p 1/2 corriander
1/2 chilli some lime juice.
avocado1/2 onion
chilli 2 tbsp coriander
lime s + p
barramundi approx 15 - 18 mins.
beans.
sprinkle with corriander. squeeze more lime.
2 barramundi steaks(approx 250gm each) 1 avocado1 small red onion (diced)1 long red chilli1 bunch of coriander2 limes8 tomatoes (diced)1 tin of black/red beanss + p
re-do JUNK
barramundi TACO MEDLEY
FISH TACOS
re-do JUNK.
BAKE
MASH
MIX
DIVIDE
RINSE
Avocado has high levels of folate to protect against heart disease and
stroke. The best fruit source of vitamin E and full of healthy fats that make your
hair and skin glow. Win!
28 just good whole food
* 70% LIKELY TO WORK LIKE THIS
INVITE FRIENDS
SERVE WHOLEFOOD
REAP PRAISE& LOVE*
29* 70% LIKELY TO WORK LIKE THIS
simply roll into little ballsabout this big
thai minifish cakes
+ chilli aioli
partyFOOD
see page 8 for recipe
30 just good whole food
For the base1/2 cup almonds8 pitted dates1/2 cup walnuts
2tbsp goji berries1 tbsp of raisins
3 tbsp sunflower seeds
For the Filling 2 cups of cashews2 frozen bananas
2 lemons - juice and zest3tbsp honey
1/2tbsp organic vanilla extract
Garnish with
honey + lemon
zest + mint
leaves
1
2
3
4
5
The night beforeChop up bananas, cover and freeze over night.
The day ofcover cashews with water for min 3 hours.
Pour mixture over crust.
FROZEN LEMONTART CAKE
blend til sticky
blitz until
smooth
plan
AHEAD
add these& blitz until
smooth
press into edges of
springform tin
refridgerate for 30mins
freeze for a few hours remove 10 mins
before serving.
Cashews are rich in heart friendly fatty acids and fibre. A handful of cashews a day can provide enough minerals to
prevent deficiency diseases.
31
FREEZE BANANA PROCESSBANANA + 1 TSP PEANUT
BUTTERMIX IN WALNUTS
oh SWEET
ohSWEET.
PEANUT BUTTER & WALNUT
FAKE ICECREAM
IN PRINT & ONLINEwww.bonafood.com.au