My favourite recipes for beans, spice oils, health and happiness! Another newsletter packed with information because I love what I do! 
The Garden Shed and Pantry Newsletter, July 2013

 Next Cygnet Market,
this Sunday, August 21st

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Australian Beans.....
I read a lot of stuff in my research to bring the healthiest whole foods to you and me, here at the bottom of the world; healthy for humans and the planet. Dragging in food from all over the world is neither.

If we stopped this crazy action now, it would be the single most beneficial thing we could all do about climate change.

I already have organic, Australian: mung beans, red and Puy-style lentils, yellow split peas and chick peas. Now I have added Australian (but not organic) faba beans, borlotti beans and azuki beans. Did you see Landline last Sunday? Australia grows over 4,000 tonnes of pulses (beans, peas, lentils etc) every year and even sends some to India!! Recipes below.

At last, an Australian tool maker!
I am so tired of bad garden tools and tools that look good but fall to pieces. It is also very frustrating that good garden tools always seem to be made overseas. Now I have found James in Victoria at F.D Ryan(Named as a  tribute to his great grandfather Fredrick Daniel Ryan, a pioneer blacksmith and toolmaker.)

The first of his tools that I have selected to sell are his ho mis. I have been using one all week and I can vouch for them being not just beautiful but very tough. They are $30. See photos below.

September Sourdough and Cultured Butter Workshop
The July workshop was a hoot; the 9 participants were such fun and came from far and wide. We sorted out all the challenges, from baking in a wood oven to how to make sourdough in Darwin!

To read about my sourdough workshops, click
here. For dates and bookings of the September workshop click here. To book, add your EMAIL (NOT your name, even if I know you) sheet now. $55, Total bargain!

Raw, Australian Peanut oil
Simon Bryant (The Cook and the Chef) has an ethical food company called Dirt(y) Inc in S.A. I have been negotiating with them for some time to get bulk peanut oil and now it has arrived! Peanuts grown in Qld. are taken to Willunga (S.A.) where they are raw pressed and unfiltered, so retaining all the flavour and aroma, which is why I so wanted to get them. Thanks for the glass bottles, everyone. I now have 250ml and 500ml bottles of raw, Australian peanut oil.

Herb and Spice Oils
Dried herbs lose their flavour and aroma so fast and it is hard to keep enough fresh herbs in the garden, all year round. Essential oils are the answer as they have a shelf life of at least 5 years as they are incredibly stable. I am keeping a range of doTerra essential oils suitable for culinary use and am decanting them into small, glass vials so you can buy little bottles instead of one big one! Great value. A list of the oils and some recipe ideas are below.

Their long shelf life means you can add them to your spice collection and they will keep their intensity for at least 5 years! This is the reason I am stocking them. I leave the therapeutics to others who are qualified in such things.
It is an exciting new thing for The Garden Shed and Pantry, where I strive to combine ancient traditions and 21st century thinking to bring the big picture to our everyday lives.

Fine English Watering cans are back in stock
Yippee! More coming too!!

Home shop open times are on the photo at the top of the newsletter.
Garden Shed and Pantry website

Next Cygnet Market this Sunday, August 21st, 10am - 2pm 
Bean, Pea and Lentil recipes
Beans and spices go together, as in this photo of a bean and spice stall in an Indian market. It is freezing today and I am cold, even though I have the fire on, so the recipes below are for such weather but pulses are for any weather and are wonderful sprouted, in salads.
Map of bean growers, Australia. What about Tasmania?
1. CHEAP....The Four Leaf, organic, Australian yellow split peas that I sell are $6 / kg and that would feed a hoard of people! Faba beans are $4 / kg. Even the most expensive lentils are $16 / kg and would feed a party with delicious, spicy dahl! 

2. RULES... Beans, peas and lentils, ie all pulses, should be soaked for 12 - 24 hours then thoroughly rinsed before cooking to reduce the phytates in them which reduce the body's ability to absorb minerals..... REALLY IMPORTANT. Cultures used to eating beans naturally do this. Soak today = cook tomorrow.

3. EASY TO STORE..... being dried, they don't take up much room, don't need refrigeration and they last for a year or longer.

4. AMAZINGLY VERSATILE..... almost every culture in the world has their own bean recipes.... think Mexican, Italian, African and Middle Eastern. (To make a meat meal go further, simple replace half the meat with beans! I used to do this all the time with my family.)

Italian Peasant Beans
From Elizabeth David's book "Italian Food" published in 1958..... one of my favourite cookbooks and one which started me on the journey of rustic, delicious, slow food. This dish was made and left to cook overnight and to lunch time the next day, when the family would come in from the fields to eat the main meal of the day.

500g dried beans
Soak beans in plenty of cold water for at least 12 hours
Chop a good quantity of parsley with several cloves of garlic and add pepper, cinnamon, ground cloves and nutmeg. Spread this mixture onto wide strips of bacon and roll them up. Place at the bottom of a deep earthenware pot, cover them with the drained beans and add enough water to cover by a few cms. Bring to the boil then lower heat and cook in a very slow oven (or crockpot). The slower they cook, the better the dish.
Serve in soup plates with bread.

I Can’t Believe It’s Not Meat Pie
Recipe given to me by Anja Richards, Sept 2011
Silly name for a thoroughly delicious pie!

375g French lentils, simmer 45 min
180g red lentils, simmer for 20 min
1 Spanish onion, finely diced
1 stick of celery, finely diced
2 carrots, finely diced
1 small red chilli, finely sliced
3 medium potatoes, diced
2 tbsp tomato paste
500ml vegetable stock
1 bay leaf
50 ml soy sauce
2 tbsp tamarind paste
2 sheets short crust pastry
2 sheets puff pastry

Splash oil into a hot pan and toss in all the vegetables and bay leaf. Fry for 7-8 minutes or until browned.
Add tomato paste, tamarind, soy sauce, both lentils and stock. Stir well and remove the bay leaf. Cook mixture for 3- 5 minutes.
Line 2 spring-form cases with shortcrust pastry.
Fill the lined pie tins with the lentil mixture. Cover with puff pastry. Cut a hole in the centre of each pie.
Bake pies in a preheated oven at 190°C for 25-35 minutes.

Here is James' beautiful, hand made ho mi. We had an email conversation about them and once I had decided to order them James said "Right, give me a week and I will make them for you." That is just the kind of artisan I want to deal with.

He also said he can make tools to your own requirements so go to his F.D Ryan website and get in touch with him if you have any special needs!
English Watering Cans
are Back
Made in England from Sheffield steel, with a solid brass rose, these watering cans have a 10 year guarantee but I think they will become one of your family heirlooms!

I love the new sage colour and I also have this 5 litre can in red and cream ($85). The large, long reach 9 litre one ($125) I have in graphite (dark, metallic grey) and the 9 litre, beautifully balanced Burgon and Ball can ($75) comes in galvanised only.
Wakame and other seaweeds in our diet... why and where from?
I now have Tasmanian wakame seaweed (dried) for sale...... it is sooooo delicious; soft and green when rehydrated for 10 minutes. So much better than imported stuff. We sold dozens of sample bags of it at the last market.

Wakame originally spread around Tasmania, down the east coast and around to Dover, from visiting ships, as it is not native to our waters. Therefore it is an excellent thing to do, harvesting it, so that it does not cause any more disruption to the marine eco-systems. 

It is full of minerals from the ocean; minerals we have evolved to need as we are also evolved from the sea. Read more below about that.

Life on earth started with micro organisms, like bacteria, and over millions and millions of years, strange things happened. Some of the resulting creatures survived and became the ancestors of the plants and animals on earth today. We are one of the last to evolve (but, like so many others, we may be unsuited to life on earth. If we don't stop trashing our planet, we will self-destruct allowing evolution to continue on its super slow path without us.)

There was a time when all animals were sea creatures and even we humans, as we are developing inside our mothers, go through a period of having the remnants of gills. Fascinating. We will always have this ancestry and once we grasp where we have come from it becomes easier to understand why we really do need food from the sea.

Seaweeds are not commonly eaten in the "Australian diet" but they abound in the diets of the healthiest people on earth.Traditional islanders hunted and gathered from their shores for a hundred thousand years and still do. Minerals abound in sea plants; minerals that we have evolved to depend on; minerals often lacking in chemically grown land plants (is it ok to have 2 semi colons in one sentence?!). 
Wakame ( Undaria pinnatifida) in the ocean.
How do you eat wakame seaweed?
You can forage the shores of eg Randalls Bay, as I have done, and eat seaweeds straight off the beach. Probably you won't! If you have been to one of Hugh's seasonal feasts you will have eaten seaweeds from Randalls Bay! Otherwise you can buy it dried from me, collected by Craig from areas away from fish farms etc, at the best price in Tasmania.

1. Soak dried wakame for a few minutes while you are getting everything ready to cook dinner. Nibble a bit and I am sure you will like it raw but you can cook it without losing the minerals.....
2. Add briefly soaked wakame to anything.... I added it to a risotto one day, I added it to cooked kale another day. I add it to stews and even have it with bacon and eggs. Open your thinking and savour the new tastes it creates.
3. Save the soaking water and add that to soups and anything else that needs liquid.... or just drink it.
4. Eat it often, even daily. It is loaded with magnesium, iron, calcium, iodine and more.

After soaking you will find it beautifully reconstituted and can imagine it floating in the ocean as in the photo, anchored to some rocks and moving with the tides and waves. Unlike imported stuff, it is still big and leafy. You may want to cut it up before adding to things. I don't. I like the leaves as they are. That way you can get the real taste of it.

So, as Peter Cundall used to say on Gardening Australia, that's your lot for this week.... phew..... now I can have breakfast!
Very popular Easy Sprouters.
NOW $20

Seeds to sprout $5:
Red lentils, green lentils, chick peas, buckwheat, mung beans.... all organic and Australian....
+ azuki beans which are Australian but not organic + fenugreek seeds which are organic from India.

ALSO organic, Australian grains for sprouting..... spelt, rye, wheat, barley

A Gin & Tonic Revolution!

Many people, including me, love a gin and tonic now and again, especially with Tasmanian made gin, but there's a revolution happening that is turning this drink on its head!

Gin is a spirit which derives its predominant flavour from juniper berries (Juniperus communis). And I love adding a squeeze of lime to it, with tonic water.

From its earliest origins in the Middle Ages, gin has evolved from a herbal medicine to an object of commerce in the spirits industry. Gin was developed on the basis of the older word for juniper, 'jenever', and became popular in Great Britain eona ago. Gin is one of the broadest categories of spirits, represented by products of various origins, styles, and flavour profiles that all revolve around juniper as a common ingredient.

So, in order to revolutionise gin and tonic, we can now add a few drops of juniper essential oil and lime essential oil to good tonic water and we have a non-alcoholic health drink with the natural flavour of g & t!

Juniper was and is frequently used to support healthy kidney and urinary function, problematic skin and the digestive system, as well as helping to relieve tension and stress. It can also be used to support cleansing and detoxifying. Juniper berry essential oil is a steam-distilled oil from the berries and needles of the juniper plant. The best oils are sourced from Bulgaria, their indigenous region, and take a full THREE years to ripen to maturity.

Lime essential oil (Citrus aurantifolia) is a compound created by cold-pressing the peel of a lime and collecting the oil, much like the process of pressing olives for oil. It is most commonly used as a powerful antioxidant that supports healthy immune function, an internal cleanser and for its ability to positively affect mood with its stimulating and refreshing properties.

I have juniper essential oil on order and, together with the lime essential oil, it is going to be a real winner!

Herb and Spice Oils List
The essential oils I am selling are constantly tested for 100% purity to ensure quality is maintained in every batch. I would not ingest cheap oils because you just don't know what is in them.

I recently went to a talk by a Hobart doctor about the efficacy of essential oils and the safety of  ingesting those I call culinary or spice oils and she stated they are quickly and thoroughly digested by our salivary glands and stomach acids and pose no threat if not taken in extreme (as with anything). 
Those below I currently have in stock.  
All are available to my customers decanted into affordable sized bottles.
Cilantro (=coriander leaf, not seed)
Spice Oil and Olive Oil Drizzle
I absolutely love toasted sourdough, drizzled with olive oil then rubbed with a cut garlic clove. Since we should all have 1 Tbls. fresh, cold pressed, extra virgin olive oil / day, this is a mighty wonderful to do it !!

Here is my latest invention, using one or more spice oils:

With a tiny whisk (one of my oldest and most favourite tools), mix 2 drops of oregano oil into 2 Tbls. olive oil and brush or drizzle plenty of it onto hot toast. Rub with a cut clove of garlic. Eat immediately. Try not to have another straight away!

Other options: thyme oil, rosemary oil or fennel oil with/without lemon oil.
Organic Beeswax Wraps
I do not use cling film. Generally I cover things with a lid, a saucer or a plate but often I want a naturally clinging cover or to wrap a sandwich and this is where these food wraps come in. 

Natasha at BeeKeepa Wraps soaks organic cotton fabrics in melted beeswax and jojoba oil. Left to come back to room temperature they become a flexible but grippy, water repellent cloth, able to mould around food such as sandwiches or over jars and containers.

You can buy them from me individually or in a pack. I chose the backyard bliss range of fabrics and love the chook and vegetable designs!
Almond and coffee liqueur UPDATE.... all gone :-(
I have been sitting by the fire at night and sipping on this recently and can highly recommend it. 

It is an almond milk, coffee and vodka flavour.....but so well combined that it is just simply wonderful, without any one taste dominating.

Roughly grind about 1 cup of almonds in a food processor and add about 1/2 cup of whole coffee beans. Top with 1 Tbl. rapadura sugar and a bottle of vodka and shake well. Strain this after a month or 2, to remove all of the bits. Add another tablespoon of rapadura sugar at this point if you find it too sharp.
Hazelnut and Turmeric Latte
  • 1/2 tsp. organic ground turmeric 
  • 1/2 tsp. organic ground cinnamon or a drop or 2 of cinnamon oil 
  • 1 cup hazelnuts
  • 1/2 tsp. honey, optional.
Soak 1 cup hazelnuts in plenty of water overnight, up to 24 hours.
Strain off liquid, rinse well under running water.
Put hazelnuts, turmeric and cinnamon into a blender with 3 cups water (and honey). Blend until very fine.
Pour through a fine strainer, pressing the liquid through with a soft spatula.
This will make several cups of latte or use to soak chia seeds etc etc

Warm hazelnut milk in a pan, gently, just to the temperature you like. Do not overheat or you will destroy some of the goodness. Return it to the blender and whizz up to make latte (or don't bother with the whizzing and just drink it as is).
Products and Prices online
You can always find up-date GaSP products and prices on the products page of my website.
Milk Kefir Grains
I sell a lot of these little jewels that turn milk into a probiotic masterpiece in a jar on your bench.

Twice a week I scoop the lumps of cauliflower-looking balls, put them in a clean  jar and cover them with fresh milk. The thick liquid from the previous batch I then put into my blender with a banana and a handful of blueberries. That is whizzed up and becomes breakfast, before yoga and before customers arrive at my home shop on Fridays. I now also add one drop of ginger essential oil which is fabulous.

$5 will get you started on making this delicious and nutritious smoothie.

Super popular!

Simple, Natural, Healthy Yoghurt 

I sell the simplest of all probiotic yoghurt cultures, with no additives. It is foolproof and the cost of turning 1 litre of milk into yoghurt is 15c. Compare that to any commercial yoghurt!

Milk culture in stock.
$15.  Use within 1 year. 
Makes 100 litres.

I also always have milk kefir grains brewing in my kitchen and at the market. $5

As with most things that go into your body it is best to choose the most natural available

My philosophy

I aim to provide you with organic, Australian wholefoods and ingredients for your health and the health of our country. 

As far as grains are concerned, I stock only organic, Australian-grown, Australian-milled grains of the highest quality. I deal direct with the farmers and millers, not a distributor. This is why I can get grains milled to order. When they are freshly milled, they are at their peak, nutritionally. I know of no other shop or person who can say this about their products, anywhere in Tasmania!

Many people ask me about Laucke and Kialla, which are sometimes cheaper than mine. Yes they are Australian companies but their grains come from all over the world. To me, this is not good enough; I am Australian and I want to buy from Australian farmers and millers. Think of all the food miles, lost revenue for our farmers and our country and the lack of accountability when it comes to food safety. 
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