No-Bake KeenWah Muesli Bars

No-Bake KeenWah Muesli Bars

The perfect KeenWah snack! Julia from JL Fit Nutrition has created these No-Bake KeenWah Muesli Bars that are super easy and super tasty – chewy, crunchy, sweet, wholesome and nutritious but still decadent. You can leave off the chocolate if you wish, but really, who would wish for that!? Recipe makes 12 – Ingredients: 2 cups KeenWah Puffs 1/2 cup goji berries 1/2 cup pepitas 2 tbsp chia seeds 1/4 cup coconut flakes 1/2 cup rice syrup 1/2 cup peanut butter 1/4 cup coconut oil 6 squares dark/vegan/sugar-free chocolate – Method: 1) Place KeenWah Puffs, gojis, pepitas, chia seeds and coconut in a large mixing bowl. 2) Place rice syrup, peanut butter and coconut oil in a small saucepan and heat over low flame until coconut oil has completely melted. 3) Pour peanut mixture over dry ingredients and mix well until combined. 4) Spread mixture into a 9x9in baking tin, pressing down with the back of a spoon to ensure it’s flat and even. 5) Place in the fridge to set, minimum two hours. 6) Once set, melt chocolate gently and drizzle over unsliced bars. Allow to set, then slice into 12 bars. Store in a sealed, airtight container in the fridge. 7)...
KeenWah Crackers

KeenWah Crackers

A savoury snack that will please just about everyone ! Julia from JL Fit Nutrition has created these Mixed Seed Crackers with KeenWah flour that are vegan, gluten-free, egg-free AND nut-free ! They taste delicious on their own, or spread with fresh hummus for extra flavour. This recipe makes approximately 20 crackers, give it a go! Ingredients: 2 tbsp chia seeds 120ml water 2/3 cup sunflower seeds 2/3 cup pumpkin seeds (pepitas) 1/4 cup sesame seeds 2 tsp linseeds 1½ tbsp cumin seeds 1 tsp sumac (optional) 1 tsp sea salt flakes 1/4 cup KeenWah flour 1/4 cup coconut oil, melted Method: 1) Preheat oven to 180 degrees Celsius. 2) Combine chia seeds and water in a small bowl. Set aside for 10-15 minutes to form a gel. 3) Briefly blitz the pumpkin and sunflower seeds in a food processor so they’re coarser than meal and still a little chunky. Add to a large bowl then mix in sesame seeds, linseeds, cumin seeds, sumac if using, sea salt and KeenWah flour. 4) Add the chia gel and coconut oil to the dry mixture, then mix until it forms a stiff dough. 5) Roll out the dough (I found between two sheets of baking paper was easiest) until approximately 3mm thick, then score your biscuit pattern. 6) Bake for 15-20 minutes of until golden brown. Allow to cool on baking tray, then break apart and store in an airtight container. 7)...
KeenWah & Portobello Mushroom Risotto

KeenWah & Portobello Mushroom Risotto

The wonderful Rosie from The Rose Dog Blog has created the most delicious KeenWah meal; effortless, nutritious and the perfect dish during the cold winter months. This KeenWah & Portobello Mushroom Risotto topped with Asparagus is so tasty and only takes 30 minutes to cook, give it a go. Ingredients: 200g Butter 6 Portobello Mushrooms, sliced 1 Red Onion, finely diced 2 Garlic Cloves, crushed 1 Bunch Fresh Parsley, stalks finely chopped, leaves roughly chopped 1 3/4 Cups KeenWah Quinoa 5 Cups Vegetable Stock 1/2 Cup Parmesan, finely grated 1 Bunch Asparagus Method: 1. Grab yourself a large frying pan. Add 100g butter, melt and then add the mushrooms. Cook for 5 minutes and then tip into a bowl, leave to one side. 2. Add the final 100g butter and then add onions, parsley stalks and ginger and slowly soften for 5-7 minutes. 3. Once onions are softened. Add KeenWah in dry, stir around then add stock. 4. Bring to boil then leave to simmer slowly until all liquid has been absorbed and KeenWah is cooked and silky. 5. Add parmesan and parsley leaves to the quinoa/risotto. Stir well. Once parmesan has melted. Add the mushrooms back in it is ready to serve. 6. In a small frying pan. Melt a teaspoon of butter over a medium heat and gently fry the asparagus until browned on either side. 7. Serve the asparagus on top of the risotto. 8. Enjoy! Click here for more photos of the cooking...
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 Seafood Paella

KeenWah Seafood Paella

What a fabulous KeenWah recipe by local Bondi resident Rosie, or “Rosedog”, creator of the amazing food, recipe and lifestyle blog The Rosedog Blog ! She visited us at The Bondi Farmers Market last week to pick up some KeenWah goodies and has since created the most delicious KeenWah Seafood Paella! Ingredients: 2 Tbsp Coconut Oil 1.5 Cups KeenWah 3 Cups Boiling Water 1 Vegetable Stock Cube 600ml Saffron Infused Water (use a pinch of saffron) 2 Tsp Fresh Turmeric, freshly grated 2 White Onions, finely chopped 4 Garlic Cloves, finely chopped 8 Australian Wild Caught Northern Fishery Prawns (Sustainable) 250g Australian Pippies (Sustainable) 250g Australian Saucer Scallops (Sustainable) 1/2 Cup Parsley, finely chopped 2 Tsp Fresh Chillies, finely chopped 2 Lemons, zested and squeezed N.B: Make sure you have all the prep done before you get going, water boiled, onions chopped and so on… Method: 1. In a large frying pan (can be a wok) add coconut oil and heat on a high heat until melted, add onions, garlic, turmeric and half of the chillies and fry until soft and fragrant. 2. Turn heat down to medium and add the quinoa and lemon zest and fry for 30 seconds before adding the 3 cups of boiling water and the stock cube. Add half (300ml) of the saffron water too. Let the KeenWah soften and boil down, don’t stir too much, before adding the last 300ml of saffron water. 3. Add the juice of one lemon and the rest of the chilli and stir around. Taste and season with a little more sea salt if necessary. 4. Once water has boiled down. Add the seafood...