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Four flours free from gluten stocked at The Pantry

The increasingly popular fight to live gluten-free is very real. Whether you are slightly intolerant, Coeliac or just looking for a healthier option, we have your needs covered at The Pantry with these four delicious wheat-free flour alternatives. 

1. Coconut Flour

Popular due to being low in carbohydrates and high in protein and fibre, coconut flour is a favourite in healthy pantry’s. Produced from dried coconut flesh it is soft to work. In conjunction with being high in fibre and protein, coconut flour is very high in manganese (a nutrient supporting bone health with anti-inflammatory properties and a powerful antioxidant.) and contains selenium, potassium, iron and vitamin B6. Although the health benefits are amazing, it can be a little challenging to work with in the kitchen. Coconut flour is quite absorbent and therefore can dry out your baking. To counteract this, you can use a couple of extra eggs (for every 1/4 cup coconut flour, use one egg), mashed fruit, oil, vinegar or milk. The most popular way of cooking with coconut flour is combining it with almond meal to substitute for wheat flour. 

2. Rice Flour

Rice flour comes in both brown rice and white rice, with the brown rice flour being higher in fibre but white rice flour having a longer shelf life. It contains iron, potassium and phosphorus, but is a little higher in carbohydrates than other alternatives. Like coconut flour, rice flour can have a drying effect on your baking, so is best used in conjunction with the ingredients above. Using a bread machine will help a lot to avoid your bread being dry. For best results in baking, use recipes specific for rice flour rather than substituting it for wheat flour in a non-GF recipe. 

3. Quinoa Flour

Bold and nutty, quinoa flour is often used for savoury baking. Quinoa is a complete plant protein and has gained a lot of attention in the health world because of this, with many people using it daily instead of rice or other grains. Some people find it a little bitter and others find in fine, so just try out a small batch of baking first to ensure it suits your taste. To get rid of the slightly sour taste, you can toast the flour and freeze it. To do so simply spread the flour evenly over a baking tray lined with paper and heat in a preheated (100 degree celcius) oven for 2 hours. Cool off, bag up for use and store in the freezer until you need it for your baking. 

4. Oat Flour

Oat flour has a similar flavour to wheat flour and therefore makes the baking taste more ‘normal.’ A slight controversy in the gluten-free community about whether or not oats truly are free of the stuff. The reason oats sometimes contain gluten, is if they have been cross contaminated with other gluten-containing ingredients. If you are coeliac, or very intolerant, you will need to ensure they are pure oats and have not been contaminated with anything (they are usually labelled as so). Oats are very high in B vitamins and a range of minerals and have been associated with weight-loss and reducing the risk of heart disease. 

Like the above three types of flour, oat flour doesn’t rise very well, therefore you will need to add in extra yeast or extra baking powder to your recipe. 

Try some of these flours out in the fantastic gluten free recipe below. Most of the ingredients can be found at The Pantry.

Healthy Blueberry Banana Loaf

Ingredients:

Method: 

  1. Preheat the oven to 180ºC. Line a loaf pan with baking paper and set to the side.
  2. Add the dry ingredients to a bowl and whisk to combine. In a separate bowl, beat together the eggs, mashed banana, oil, syrup and vinegar and beat until smooth.
  3. Pour the wet ingredients into the dry and fold together. Once combined, fold in the blueberries.
  4. Transfer batter to the prepared loaf tin, sprinkle with turbinado sugar (if using). Bake on the center rack for 45 – 50 minutes until the top has turned golden brown and a cake tester inserted in the center comes out clean.
  5. Cool in the pan for approx. 1 hour then transfer to a wire rack and cool completely before slicing.

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Matcha 101

Calming the mind and relaxing the body… In Japan, they have known the benefits of green tea for centuries and are thought of as one of the healthiest populations on earth. Dubbed the ‘healthiest drink on the planet’ green tea is packed with antioxidants and has even been shown to assist in healthy weight loss. Antioxidants are chemical compounds that occur naturally in certain foods, they prevent aging and chronic diseases and are a buzz word in the health industry. Green tea boasts a huge amount of these antioxidants. Matcha is simply the powdered form of green tea leaves, therefore having the same benefits but in a much more concentrated form. One cup of matcha has 10x the antioxidants than one cup of green tea, making it a much easier way of getting the benefits without sipping tea all day. There are more than just antioxidants in matcha, with all the below benefits:

  • Boosts metabolism
  • Helps to burn calories
  • Naturally detoxifies the body
  • Contains chlorophyll, which helps to heal skin
  • Enhances and stabilizes mood
  • Provides the body with  vitamin C, selenium, zinc and magnesium
  • Helps the body to fight disease
  • Lowers blood sugar and cholesterol

At The Pantry, we stock Matcha powder. You can use this to make the below healthy yet delicious latte. 

How to make the best Matcha latte:

  • 1 tsp matcha green tea powder
  • 2 tsp honey
  • 3 tbsp warm water
  • 250ml cold milk or 300ml hot milk

Method:

  1. Spoon the matcha green tea mix and the honey into a mug or glass.
  2. Add in warm water and mix until it is a smooth dark green paste, making sure no lumps form.
  3. Warm the milk in a small saucepan and pour into the mug until nearly full. Use fresh cold milk for an iced latte.
  4. Use a whisk to mix the paste and milk together until smooth and light green in colour.
  5. You can add a few sprinkles of matcha green tea powder on top for decoration. Or add ice for an extra cold iced latte. Enjoy! 
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Reduce your Waste at The Pantry.

You can do your part to help the planet by simply buying certain items that are less wasteful than others, buying food unpackaged, and bringing your own reusable bags, containers, and jars so that you have something to put the unpackaged food into! Most household rubbish and recycling is associated with our groceries; the packaging our food came in or even food scraps themselves. A lot of rubbish also comes from our bathroom and cleaning products. You don’t have to turn your life upside down to reduce your waste. Here are some products we stock at The Pantry that are great alternatives to their plastic counterparts. 

  • Ethique range of soaps and cleaning products including bars for shampoo, conditioner, deodorant and shaving cream.
  • Beeswax wrappers instead of plastic cling film. We have a variety of sizes and patterns.
  • Bulk ingredients for baking like flours (we have over XX kinds of flour), sugars and spices.
  • Cleaning products like dishwashing liquid and laundry detergent – just BYO container. 

Here’s how to shop for bulk foods at The Pantry:

  1. Gather clean, empty jars and produce bags from home that fit with the items on your shopping list. Remember lids for glass jars, and sealable containers for spices. You can carry all of your empty containers to the grocery in a reusable shopping bag. The Pantry also have Boomerang Bags you can use. 
  2. Head up to the counter at The Pantry so the staff can write down the amount each container weights when empty. This is so once you fill them with food, the staff can subtract the weight of the container so you’re only paying for the food you buy. When you come back with the same containers you won’t have to do this again. 
  3. Fill your containers with food and remember what’s in your containers.
  4. Bring your purchases to the front, and check out.
  5. Congratulations, you’ve just shopped waste-free.

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Have you tried our Nut Butter?

Grinding your own nut butter at The Pantry is about the freshest, most unadulterated spread as you can get. You’ll not only have the peace of mind knowing the product you’re purchasing is free of added oil, sugar, and salt, but you’ll save money, and the machine is immensely satisfying. 

Since this peanut butter is as fresh as it comes, keep it refrigerated or you’ll run the risk of it going rancid. Stored properly, it can be enjoyed for up to one month after purchasing.

Peanut butter is good for more than just sammies and on celery. We use them as emulsifiers for sauces and dressings, blend them to smoothies, and use them on tramps as a heart-healthy monounsaturated fat snack. 

Note: If you haven’t tried completely natural peanut butter before, please note that it has a slightly different taste and texture. It’s much stickier and thicker than what you might be used to. 

Recipe for peanut butter cookies.

110g butter, softened
120g The Pantry hand-crushed peanut butter
½ cup sugar
½ cup brown sugar
1 egg
½ teaspoon vanilla
½ teaspoon baking soda
½ teaspoon baking powder
1¼ cups flour

  1. Preheat oven to 180°C.
  2. Combine the butter and peanut butter using an electric mixer.
  3. Blend all other ingredients keeping about half of the flour aside
  4. Mix until combined, then blend in the remaining flour
  5. Cover dough and put in the refrigerator for 15 minutes
  6. Pinch off bits of dough and roll into 4cm balls
  7. Place on an ungreased baking sheet
  8. Use a fork to flatten each ball
  9. Bake for 8-10 minutes, or until the tops of the cookies just barely start to brown.
  10. Allow the cookies to cool on a wire rack.

Check out our other recipes.

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10 Ways to use Baking Soda from The Pantry.

Baking soda is most commonly known as an ingredient in baking. It acts as a rising agent to bake bread by reacting to acidic ingredients and causing carbon dioxide bubbles. But baking soda has hundreds of other uses, including in cooking, cleaning, and medicine. Here are just 10 ways you can use baking soda from The Pantry. 

  1. Baking soda is a safe antacid and can help treat heartburn by neutralising stomach acid. Dissolve a teaspoon of baking soda in a glass of cold water and drink slowly. 
  2. To make baking soda mouthwash add half a teaspoon of baking soda to half a glass of warm water, and then swish as usual.
  3. Baking soda can eliminate the smell of sweat by making the odors less acidic. Try putting baking soda onto your armpits and you may notice the difference. 
  4. A baking soda bath is often recommended to soothe itchy skin. For itches from bug bites and bee stings you can also make a simple paste of water and baking soda and apply as a salve onto the affected skin.
  5. Baking soda can help freshen a smelly fridge. It interacts with the odor particles to eliminate them, rather than just masking their smell. Place an open box in the back of your refrigerator and be sure to change the box every couple of months.
  6. When dissolved in water, baking soda can interact with acids from stains and help remove them. Add half a cup of baking soda to your regular amount of laundry detergent. 
  7. Baking soda is great for tile floors: Use 1/2 cup in a bucket of warm water to help mop and clean floors.
  8. Clean crayons from walls by applying baking soda to a slightly wet cloth and rubbing lightly. Wipe off with a clean, dry cloth.
  9. Baking soda can help eliminate garbage odors. These odors are often acidic, so baking soda can interact with odor molecules and neutralize them
  10. Keep cut flowers fresh longer by adding a teaspoon of baking soda to the water in the vase.

How much do I need?

1kg of baking soda will last almost a full year and replace a range of cleaning products. Remember to BYO container when you come in, but if you forget, we also stock a range donated by other customers. 

Note:

We often get asked if our baking soda is aluminum free and the answer is yes because actually all sodium bicarbonate or baking soda is aluminum free. Some baking powders contain aluminum, which is where the confusion arises.