Whole Food Workshop Menu draft

I have been leafing through my favourite recipes and pouring over 3 of my favourite food books every morning from about 5.30am to 7am, for the last 10 days, to make our cooking-in-my-kitchen workshop educational, healthy, fun and 100% delicious.

The menu below is the first draft; it is ALL the things I would like to include but some may be culled or changed as I work out our time schedule and finalise the number of cooks in the kitchen and how much I need to do beforehand. Most things are gluten free, except the sourdough bread for dipping in the dukkah and the whole rye side.

There are still a couple of places left. Add your EMAIL to my booking sheet. The workshop is on May 28th from 10am – 2pm, in my kitchen at 4 Winns Road, Cygnet. Price $65. We cook, we talk and learn (well….. I mostly talk, you mostly learn 🙂 then we eat. Includes all recipes + 10% off all purchases from my Garden Shed and Pantry home shop.

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Dukkah + sourdough + walnut, parsley pesto dip + carrot sticks

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Pea and ham soup or corn bread and beans

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Wakame seaweed, soaked, as entrée side with…

Home smoked trout

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Smorgasbord …..

Quinoa tabbouleh

Veg. patties

Sauerkraut (already brewing in my laundry)

Lentil and bacon bake

Rick Stein’s fabulous lamb curry with homemade chapatis

Cooked rye grains (rain-fed rice for GF)

Whole baby chicories from my garden with pinenuts

Fennel and mandarin salad

Broccoli with lemon

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Golden Rough chia pudding

Fruit tart with nut pastry

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Nettle tea from the garden

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Panforte…. the ultimate Italian Christmas cake

Panforte

Pan Forte… the ultimate Italian Christmas cake
Nuts, chocolate, brandy….sounding good already? I think my pan forte is the best and it is mostly organic; being made using all my GaSP ingredients. All my panfortes are naturally gluten free.

Available at the market: Slices to nibble with coffee / halves to take home.

Orders for whole panfortes will be ready to collect on my home shop open days (see above) starting Thursday Dec. 3rd.

$20 and $50 whole (available only by order, via email or in person)
$11 half (limited numbers available at every Cygnet market from Nov. 15th)
$6 slice (available at every Cygnet market from Nov 15th)

Buckwheat; delicious, gluten free and good for everyone

The only ingredients in the entire history of the earth since the big bang that contain gluten are these cereals; wheat, barley, rye, some oats and a few less well-known grains such as khorasan, spelt etc. The history of the human includes a diet almost exclusively gluten free until the beginning of agriculture about 8,000 years ago, when, in The Middle East, people started saving and sowing the seeds of some grasses. We ALL benefit from ensuring our diet contains the broadest range possible of grains, just as our ancestors did. We ALL benefit from removing processed grains of every sort from our diet and replacing them with whole grains, as our ancestors did. In doing that, we need to learn how to cook them, just as our ancestors had to.

Buckwheat is a bush, not a grass and therefore has no gluten. The seeds are small, pretty and pyramid like. It grows well in cool climates with an acid soil and dislikes too much nitrogen. It is native to China and is a good crop for Tasmania. I sell buckwheat grown in northern Tasmania.

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Buckwheat can be used as a whole grain or ground into flour. It has become popular all over the world as peasant food because it is so easy to use. In south west France buckwheat pancakes with Roquefort cheese are a speciality not to be missed! Here is my recipe for quinoa and buckwheat pancakes with hot, buttered walnuts.

Phytic acid in grains, nuts, seeds and beans represents a serious problem in our diets. This problem exists because we have lost touch with our ancestral heritage of food preparation. Some people eat a lot of high-phytate foods like commercial whole wheat bread and all-bran breakfast cereals. But raw or instant are definitely not Nature’s way for grains, nuts, seeds and beans. . . nor are quick cooking or rapid heat processes like extrusion.

Buckwheat and rye are very high in phytase which is the enzyme that neutralizes phytic acid and liberates the phosphorus. This enzyme co-exists in plant foods that contain phytic acid, in varying amounts from very low to very high.

In general, humans do not produce enough phytase to safely consume large quantities of high-phytate foods on a regular basis. However, probiotic lactobacilli, and other species of the endogenous digestive microflora can produce phytase. Thus, humans who have good intestinal flora will have an easier time with foods containing phytic acid. Sprouting also activates phytase, thus reducing phytic acid. The use of sprouted grains will reduce the quantity of phytic acids in animal feed, with no significant reduction of nutritional value.

Soaking grains and flour in an acid medium at very warm temperatures, as in the sourdough process, also activates phytase and reduces or even eliminates phytic acid. Combining a high phytase grain, such as rye or buckwheat, when soaking other grains, nuts legumes can help increase the phytase and thereby decrease the phytates present after soaking.

Here is a wonderful article on phytates, phytase and how to eat grains, nuts and legumes.

Buckwheat pancakes with walnuts

Buckwheat pancakes with walnuts

New Workshop with Hugh and Kate: Gluten free, sugar free baking and breakfast

Saturday August 29th, 3pm – 4.30pm + Sunday August 30th, 8.30am – 10am

$45

Hugh did gluten free baking for 5 years in his Hughsli business in Adelaide and he is going to share his tips and recipes with us in this workshop He will change your opinion that gluten free food is boring, restrictive and complicated! Instead you will be amazed how easy it is to use naturally gluten free ingredients. Many of his recipes are also sugar free and equally delicious.

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I have been wanting to a gluten free breakfast workshop for ages as I accidentally discovered that many of my favourite breakfasts are naturally gluten free.

The Saturday afternoon will be discussion about and creation of Hugh’s specialities which blends well with the preparation of my gluten free breakfasts.

Sunday morning will be a feast of our freshly prepared foods fit for a king.

The workshop includes all the recipes and I offer 10% off everything purchased at The Garden Shed and Pantry during the workshop. Most of the ingredients we use are things I already sell.

Add your EMAIL (not your name) to the booking sheet here.

March Newsletter…. Gluten Free Help / Permaculture #3 / Organic Seeds to Sprout

Gluten Confusion

I have many people ask me how to go about removing gluten from the diet. It is really simple. You can eat everything, except cereal grains. Cereal grains are grasses and only cereal grains contain gluten. They include wheat, barley, rye and spelt. Oats have another type of gluten which some people can tolerate and some cannot. (Read more below)

March Workshops

Everyday Gluten Free for Everyone
Dates to be announced soon! Register your interest by replying to this email

Sourdough.…Nearly full.
Go straight to the booking sheet for dates and to add your email address. Click here for more info. on my sourdough workshops.

Amazing value for $45.

Why not organise a sourdough workshops for your birthday (or other special celebration), or for someone else’s? I am happy to fit in with your required dates. You arrange 7 people to come, and the birthday person (8th) comes for free!

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 GaSP home shop opening times:

Thursday afternoons 2pm – 6pm
+ Friday mornings 9am – 12 noon
+ by request 

4 Winns Rd., Cygnet
By request means that you are welcome to ring me or send me an email to arrange an alternative time to suit you.

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Gluten Unleashed!

The diagram below shows you that gluten is part of every grain of wheat. It is a certain kind of protein which exists in all cereal grains, not just wheat. A gluten free diet always focuses on the removal of wheat, rye, barley, spelt (and sometimes oats). People often feel that the rug has been pulled out from under their lives as processed foods so often contain one or other of the cereal grains.

Don’t worry! You can eat everything else in the entire world, including rice, quinoa, buckwheat, lentils, chick peas, meat, vegetables, fruit, nuts and seeds!

Breakfast is often the biggest problem. When you look at the cereal isle in the shops you can see why… and it IS called the CEREAL isle, which tells you exactly what you’ll find there; cereal grains and therefore gluten!

I believe it is best not to eat too much gluten, even if you do not have a gluten problem, as it can be irritating to the human gut and lead to future problems. Sourdough bread has less gluten that bread made with commercial yeast because of the fermenting process that uses up some of the gluten. Oats can be tolerated by most people but it is best not to always have the same thing every day or you may develop problems with it.

I often start the day with congee (recipe below) and / or a kefir and fruit smoothie. Some days I have quinoa and buckwheat pancakes with fruit, maple syrup and yoghurt. For a savoury start, try chickpea flour pancakes with tomatoes and mushrooms or tahini and avocado. One of my favourite breakfasts uses cooked greens in place of toast, and is topped with a fried egg and mushrooms or smoked salmon.

There is no need to fret over a gluten free diet. Stay away from packaged foods altogether and most of your battle is over. I have lots of delicious and simple breakfast, lunch, dinner, cake, biscuit and dessert recipes the whole family will love that use ingredients from The Garden Shed and Pantry’s range of organic, Australian wholefoods and ingredients, most of which are gluten free.

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Products and Prices online
You can always find up-date (mostly!!) GaSP products and prices on the products page of my website.

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Sprouting

Don’t forget to buy organic seeds to sprout as most supermarket stuff is irradiated on entry to Australia and is dead so will not sprout.

You will find $5 packs of several organic seeds at The Garden Shed and Pantry home shop and market stall.

More sprouters have just arrived! Get one soon!

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Bamboo gardening gloves are made from a wonderful, breathable fabric for summer gardening. Hard wearing and a sustainable product too. Lovely gift for the earth-wise gardener.

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Congee

This beautiful, slow cooked rice porridge dish is common in China. Its benefits come in the long, slow cooking, in much more liquid than you normally use for rice. It is easily digested and a perfect start to the day. Only one extra ingredient should be added, to give your gut the full nutritional benefits and not bombard it with too much work first thing in the morning. Fragrant brown rice is best but any brown rice will be great. I use the long grain, rain-fed, organic, Australian brown rice I sell (but am currently awaiting the new season’s crop in April).

Place into a slow cooker overnight:
1 cup brown rice
6 – 7 cups tepid water
Lots of thinly sliced fennel bulb or celery

Heat on high for a while so the water is hot by the time you go to bed. Don’t be tempted to pour boiling water over the rice as it is best if heated slowly. Turn to low and leave until breakfast time. Scoop into bowls and eat while sitting quietly. ***Be sure to put left overs into the fridge asap as cooked rice should never be left at room temperature for long***

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Pip 3

Australian Permaculture
Magazine

Issue 3 arrived today!

Only at GaSP

$9.50

Absolutely lovely!

Linseed; what’s it all about?

Linseed, also often called flaxseed, is grown organically right here in Tasmania, by Kindred Organics. However, it is one of my least popular products, despite its amazing health properties and ease with which it can be fitted into any diet.

Whether you wish to do all you can to keep cancer at bay, or wish to keep your heart and arteries healthy, linseed is your man! Moreover, it has wonderful immune boosting properties and can be very helpful with constipation caused by inflammation in the large intestine. It is certainly of definite advantage for helping diabetics as it contains high quality linoleic faty acids, which enable insulin to be more effective. Also being gluten free means everyone can benefit.

Radiation has increased in our lives, from computer screens, power lines, all electrical devices, TV’s, nuclear disasters and radiation therapies for cancers. The evidence is clear that this is a contributing factor for modern day illnesses due to the adverse effect of increasing free radicals in our bodies due to radiation. The essential fatty acids, viamin A and minerals in linseed have been shown to help repair the cells after exposure and a daily dose of linseed can keep your body from accumulating free radicals.

Traditionally used for thousands of years in Chinese medicine and proven effective in rigorous western research, there is no doubt that linseed delivers on its promises.

There is a lot of talk about the omega-3’s found in fish oil but it is becoming more and more difficult, if not already impossible, to find fish oil with no contamination of heavy metals and other pollutants. However, organic linseed is readily available and that grown in the chemical free and naturally rich soils at Kindred in Tasmania would have to be one of the purest in the world.

I do not want to make unrealistic claims on the benefits of just one seed, but if I were you, I would be including at least one heaped  tablespoon of organic linseed per day, freshly ground daily by you (eg in a coffee grinder) and sprinkled on your breakfast. Or soak it overnight in water and use in your smoothies. Do not buy ground linseed as, because of its high oil content, it rapidly oxidises and therefore becomes carcinogenic, just the thing you are trying to avoid! If you grind too much  it can be stored in the fridge for a day or two only.

making linseed, sunflower and almond meal

Making linseed, sunflower and almond meal in my kitchen