This Week at the Cygnet Market

It is time to sow broad beans and plant out more coriander seedlings. It is time to make soups and tagines and delectable desserts. It is time for slow cooked curries, pea and ham soup and slow roasted hogget; time to make nutritious and full-flavoured stocks; time for root vegetable soups and rich, meaty pies….. and for great sourdough breads.

Whatever ingredients you need, from spices to soup mix, from pearl barley to quinoa, from dried apricots to extra virgin koroneiki olive oil, from almonds to marinated, Jumbo Kalamata olives, from porridge oats to rain-fed rice, from wheat flours to gluten free flours and from spaghetti to wattleseed tubes, you are sure to find it at The Garden Shed and Pantry.

Organic, Australian and individually sourced from the farmers and makers, by Kate; it makes a world of difference, to your health, to our responsibility as Australians and to the state of our world. You may be interested to read more about some of these ideas in a previous piece I wrote…. here.

See you at the Cygnet Market this Sunday, 10 – 2.

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Four Leaf Organic Egyptian Gold flour

Egyptian Gold Flour is derived from the ancient khorasan wheat thought to have been found in an Egyptian tomb. Gavin (from Four Leaf Milling) was given 6 grains over 30 years ago, which he promptly planted in the vegie garden. These grew well, so they were planted in subsequent years. It has been such an interesting process and we have learned so much from the exercise. The wheat grows about 30 to 60cm taller than normal varieties and has a beautiful black beard. It is very striking in appearance. The grain is nearly twice the size of normal wheat and we believe that the modern Durum Wheat is developed from this wheat. It produces a high protein flour and has a sweet, nutty flavour, and is excellent for pasta and bread.
Egyptian Gold Flour has similar properties to Spelt Flour and can be tolerated by many people with wheat sensitivities.

Nutritional Information per 100g
Energy 1466Kj
Protein 14.10g
Fat total 3.00g
-saturated 0.60g
Carbohydrates
-total 59.00g
-sugars 1.60g
Sodium 7.70mg

From the Four Leaf website

Egyptian Gold flour is available in 5 kg bags (pictured) for $24 or in one kg packs for $5

Egyptian Gold flour

Egyptian Gold flour

Organic Four Leaf products (including Egyptian Gold flour) can be obtained from the Cygnet Market or at the Garden Shed and Pantry.

Uniquely sourced for your good health

I open my Pantry Room door and smile…. what could be better than having an organic, Australian wholefoods shop in your kitchen!

Knowing that everything is freshly grown, dried, milled or made plus talking to all the farmers and makers personally, is infectious and fabulous.

I love cooking with ingredients I have never cooked with before…. I love being able to help people with food intolerances find nutritious, delicious things to eat…. I love the smells of the fresh spices when I open my sealed boxes to package them for the market….

Humanity is dying from the effects of chemicals and of over-processed foods…. these things we know already.

What is newer to our understanding is that although foods on the shelves in shops contain preservatives to stop them going off, processed foods begin to change and go rancid much sooner than previously realised and often this cannot be detected by taste. Rancidity is carcinogenic.

In ancient times, grains were often milled daily, animals were milked daily and fruits and vegetables were picked fresh. If they were to be left unused for some time, they were fermented, (such as sauerkraut, yoghurt, pickled cucmbers etc) which stops them going rancid.

Most of the grains I sell are processed to order. For these, I have small, weekly orders, ensuring everything is milled as close to when you buy it as is possible. So, the rolled oats you buy were oats that were rolled only days ago; the flour is milled from organic grain in the same way. Etc etc.

Many of the grains do not require milling, and consequently, remain fresh for a longer period. For example, whole quinoa which is locally grown in Northern Tasmania. This, and all the other grains I stock are organic.

The dried fruits are the new season’s; dried with nothing added. Organic and Australian too. The almonds are cracked to order and they sell so fast they are never more than a few weeks out of their shells. My spices are the top of the range, bought in small quantities and stored in dark, 100% airtight containers. The list is endless!! I often have to wait an extra few days for part of my pasta order to be made or to dry, that is how fresh it is!

I have never heard of a shop which goes to so much trouble to source freshly processed ingredients! But it is my passion and what I insist on eating myself so I pass it on to my customers too.

Come and enjoy real food, knowing that every care has been taken to ensure it is full of nutrients and is in its freshest possible state for you and your family.

Visiting Pat and his olive trees, with my son Hugh

Visiting Pat and his olive trees, with my son Hugh

Four Leaf Organic Buckwheat Flour (gluten free)

Buckwheat contains good proportions of all essential amino acids (eight proteins that the body cannot manufacture). It is high in complex carbohydrates, has plenty of protein and B vitamins and is rich in minerals such as phosphorus, potassium, zinc, selenuim, iron and calcium. Is also cholesterol free and is almost fat free. It contains a substance that lowers and stabilizes blood glucose.

Buckwheat is a gluten free grain and despite its name, contains no wheat.

Buckwheat is safe for coeliac sufferers.

The Buckwheat grain is finely milled into a flour with the husks sifted off. 
Buckwheat Flour is ideal for pancakes and gluten free recipes.

(adapted from the Four Leaf website)

Buckwheat Flour

Buckwheat Flour

Organic Four Leaf products (including Buckwheat Flour) can be obtained from the Cygnet Market or at the Garden Shed and Pantry.

Buckwheat Pancakes with Hot, Buttered Walnuts

In Adelaide, I used to love going to The Pancake Kitchen, which was open 24 hours a day, 365 days a year. It is still there (after almost fifty years) and not much has changed, which is wonderful because some of their concoctions are superb. This was always one of my favourites, and is called “It” because it is the ultimate! I have used quinoa flour, instead of wheat flour as I like it better and this makes wonderful gluten-free pancakes.

(Serves 4)

  • 1 cup buckwheat flour
  • ¼ cup quinoa flour
  • 2 tsp baking powder
  • 2 tbsp rapadura sugar
  • 2 eggs,
  • ½ cup plain yoghurt
  • ½ cup milk
  • 1 tsp vanilla essence
  • Oil
  • Walnuts (6-8 per person)
  • Butter
  • Bananas, sliced (optional)
  • Organic Maple Syrup
  • Yoghurt  to serve
walnuts and bananas cooking

walnuts and bananas cooking

1. Mix flours and baking powder in a medium bowl and add sugar. Make a well in the centre and pour in combined eggs, yoghurt, milk and vanilla essence; whisk until smooth.

2. Into a warm pan put the butter and a dash of oil. When frothy add the walnuts and toss around until hot. Add the banana pieces, if using, and cook briefly. Set aside.

3. Heat a frying pan over medium heat; oil lightly. Pour ½ cup of the mixture into pan; cook for 1- 2 minutes per side or until the pancake is golden and cooked through.

4. Repeat with the remaining mixture to make 4 pancakes in total.

5. Top each with the walnuts and bananas and serve with organic maple syrup and plain yoghurt / ice-cream /cream.

We cooked this again this morning after quite a long break.  It tasted even more delicious than we remembered! Enjoy!

Buckwheat pancakes with walnuts

Buckwheat pancakes with walnuts

Organic products for this recipe can be obtained from the Cygnet Market or at the Garden Shed and Pantry.

Four Leaf Organic Rolled Oats

One of our most popular Four Leaf products is the Rolled Oats.  Of course, it is organic and it tastes great.  It is known as The Original Style and also known as Porridge or Flaked Oats. Four Leaf Original Style Rolled oats are not subjected to steam; hence the name, unstabilized oats. The natural oat kernel is rolled immediately after hulling, which ensures the retention of their high vitamin content, nutritional value and freshness.
Suitable for the best porridge ever, plus slices and muesli.

Four Leaf Organic Rolled Oats

Four Leaf Organic Rolled Oats

Recent scientific studies have revealed that eating oats can significantly help lower blood cholesterol levels.
Oats are a good source of both dietary fibre and soluble fibre and are especially well suited for a diabetic diet.
Independent tests have revealed that Four Leaf Rolled Oats contain an exceptionally high level of Vitamin E, a vital element in boosting energy and slowing the ageing process.

Four Leaf Rolled Oats contain 100% of their natural oat bran.

For more information regarding the health benefits of oats, please visit here.

Organic Four Leaf products (including Rolled Oats) can be obtained from the Cygnet Market or at the Garden Shed and Pantry.