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Recipes from the KeenWah Kitchen and more.

Strawberry, Lemon & Poppyseed Muffins with KeenWah Flour

Strawberry, Lemon & Poppyseed Muffins with KeenWah Flour

KeenWah flour is often used as a substitute for wheat flour. It is the most nutritious flour available being high in protein, calcium and iron. The amazing Julia from JL Fit Nutrition has used our KeenWah Flour to create her Strawberry, Lemon & Poppyseed Muffins. They are such a great snack option when you can’t decide what you feel like eating!! They are light, healthy and delicious! Give them a go, this recipe makes approximately 12 muffins. Ingredients: 1x 250g punnet of strawberries Juice of two lemons Zest of three lemons 1 cup milk 1 cup oat flour 1 cup KeenWah flour 2 tsp baking powder Pinch of salt 1 cup coconut sugar 2 tbsp poppyseeds 2 eggs   Method: 1) Preheat the oven to 170 degrees C. Line 12 muffin trays with paper liners. 2) Wash, dry and slice the strawberries. Combine lemon juice and milk in a small jug and set aside for 5 minutes to curdle. 3) Combine oat and KeenWah flours, baking powder, salt, sugar and poppyseeds in a large bowl and mix well. 4) Add milk and eggs to dry ingredients and mix until just combined. Stir through strawberries, reserving 12 slices for decoration. 5) Pour the batter evenly into the prepared muffin holes and top each one with a slice of reserved strawberry. 6) Bake the muffins for approximately 20-25 minutes, or until lightly golden and firm to touch. 7)...
KeenWah Granola Cups

KeenWah Granola Cups

Some struggle with the idea of KeenWah for breakfast. They think it is too hard to make or that it’s more of a lunch and dinner option… We’re here to tell you that this is not true! KeenWah is such a versatile seed and can be incorporated into any meal, breakfast in particular! Try KeenWah Porridge, KeenWah Smoothie or perhaps a KeenWah Muffin – the options are endless! To add to the list, Julia from JL Fit Nutrition has just created the most delicious KeenWah Granola Cups that are easy to make ahead of time and are filled with nutritious, tasty ingredients. Don’t be scared, give them a shot! You don’t even have to cook the KeenWah in this recipe so there are no excuses! Serve up with yogurt and fresh fruit and we promise you’ll be a happy chappy come breakfast time! Makes approx. 12 Ingredients 3/4 cup oats 1/3 cup KeenWah (uncooked) 1 tbsp cinnamon 1/2 cup almonds, chopped 1/4 cup pepitas 1/4 cup shredded coconut 1/4 cup coconut oil 1/4 cup honey 1 tsp vanilla paste Yoghurt and fresh fruit, to serve Method: 1) Preheat oven to 180. 2) Combine oats, KeenWah, cinnamon, almonds, pepitas and coconut in a large bowl. 3)Melt coconut oil and honey together, then mix in vanilla paste and pour over dry ingredients. 4) Stir so dry ingredients are completely coated in oil/honey the press granola mixture into each cup of a 12-hole muffin tin. 5) Bake for 20-25 minutes or until golden brown. Remove from oven and allow to cool completely. 6) Fill with yoghurt and fresh fruit to serve. 7)...
KeenWah Mushroom & Black Bean Burgers

KeenWah Mushroom & Black Bean Burgers

The greatest creation since her last creation !! Julia from JL Fit Nutrition has made a burger that is crispy on the outside, soft on the inside, tangy, smokey and DELICIOUS! Serve with salad and avocado or add cheese and a fried egg.. You could even add a side of oven-roasted potato wedges and you’ve got yourself a meal fit for a burger king! – Makes 10 Ingredients:  – ¼ cup sunflower seeds ¼ cup pepitas 1 tbsp olive oil 1 brown onion, finely diced 150g portabello mushrooms, diced 1½ cups cooked KeenWah 1 x 400g can black beans, drained and rinsed 2 tsp crushed garlic 1 tsp ground cumin 2 tsp smoked paprika ½ tsp cayenne pepper 2 tsp Dijon mustard ¼ cup fresh parsley Salt and pepper – Method: – 1) Blend sunflower seeds and pepitas into nut meal and set aside. 2) Heat oil in a saucepan over medium heat. Add onion and cook until translucent, then add mushrooms. Saute until mushrooms have softened and released their juices. 3) In a large bowl, roughly mash the black beans. Add remaining ingredients, including mushroom mixture and stir well to combine. 4) Shape mixture into 10 patties then chill in the refrigerator for 30 minutes. 5) Preheat oven to 200C. Bake patties for 35 minutes, flipping halfway through cooking. 6) Serve in a bun with as many or as little trimmings as you like, but always with a big plate of oven-roasted potato wedges. 7)...