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)...
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)...
Sweet & Sour Fish from The Fit Foodie

Sweet & Sour Fish from The Fit Foodie

We’ve been big fans of The Fit Foodie blog for a while and were lucky enough to meet the lady behind all the fantastic recipes and inspiring Instagram, Sally. On our mission to share the versatility of quinoa, Sally is going to share with us some of her favourite meals that feature the awesome super seed. Here is the first recipe from The Fit Foodie…using our KeenWah flour, this is a really tasty dinner recipe. SWEET & SOUR FISH Serves 4 INGREDIENTS 1 tbsp coconut oil 2 onions, chopped 1 tbsp ground coriander 2 capsicums, deseeded and sliced 3 garlic cloves, crushed 3 bay leaves 1 1/2 tbsp curry powder 3 tomatos, chopped 5 tbsp apple cider vinegar 2 tbsp Natvia 500g white fish 1 large egg, beaten 1/4 cup quinoa flour, seasoned with salt & pepper METHOD Pre-heat oven to 170 degrees. Heat oil in a large oven-proof pan and sweat onions for a few minutes before stirring in ground coriander. Add capsicum and cook for 10 minutes. Add garlic, bay leaves, curry powder and garlic, and cook for an additional 10 minutes. Add stevia and vinegar, then season with salt and pepper. Meanwhile, dip chunks of fish into egg wash and then coat in seasoned quinoa flour. Move veg to one side of the pan, and add the fish to that it cos on the base for a few minutes, then turn to seal. Pour in 1/2 cup water until veg and fish are just covered. Transfer the pan to the oven for 10 minutes, or until the fish is cooked. Serve in bowls with steamed vegetables...
KeenWah & Cacao Brownie

KeenWah & Cacao Brownie

A sure favourite at the Farmers Market is a slice of our KeenWah Brownie. It’s the healthiest ‘naughty’ brownie going around and although it doesn’t rise as much as normal (as it’s gluten free), it’s deliciously rich in flavour. The key to making this brownie aside from the quinoa flour, is the use of coconut oil and raw cacao which gives it a tart and healthy taste. To offset this we add some rapadura sugar – a natural cane sugar. It’s a dense and filling brownie and is a great snack. You should only need to eat half a piece at a time – unless it’s too good to resist!   KEENWAH & CACAO BROWNIE Makes – one batch (approx 8 pieces) INGREDIENTS 1-cup KeenWah (quinoa) Flour 1-cup Cacao Powder 4 eggs 1 ½ cups rapadura sugar 1 ¼ cups of melted coconut oil 1 ½ cups walnuts 2 tablespoon vanilla extract 1 tablespoon baking powder METHOD Step 1
 Melt coconut oil and add to bowl with sugar and cacao. Mix until well combined. Step 2 
Add beaten eggs bit by bit to the mixture. Step 3
 Add vanilla essence and mix well. Step 4 
Add KeenWah flour, slowly mixing into the bowl. Ensure that you patiently fold the quinoa flour when mixing. This will create air bubbles and help with the rise of the brownie. Add the walnuts. Step 4 Evenly spread mixture onto lined baking tray (25x15cm approx) and cook for approx 35-40 on 180deg *If it looks like it’s too dense add some more coconut oil, if too runny add more...
KeenWah & Chia Banana Bread

KeenWah & Chia Banana Bread

Finally a banana bread that’s not bad for you! This tasty KeenWah banana bread is vegan, dairy free and gluten free. The best part is that it tastes great. Best served warm with cottage cheese, jam or a tiny spread of butter. KEENWAH & CHIA BANANA BREAD INGREDIENTS 1/2 cup uncooked KEENWAH grain (about 1 1/2 cups cooked) 1 cup KEENWAH flour 1 cup KEENWAH flakes 3 very ripe bananas 1/4 cup coconut oil, melted 1/4 cup maple syrup 1 tsp vanilla extract 1 tsp baking soda Pinch of salt 1/2 cup shredded coconut or flakes 2 Tbsp ground chia seeds 1/4 cup coconut milk METHOD Step 1 Cook KEENWAH and set aside Step 2 Preheat oven to 170 and lightly grease a loaf pan. Step 3 In a large bowl, mash bananas then stir in the coconut oil, maple syrup, and vanilla extract. Step 4 In a medium-sized bowl, combine the flour, flakes, baking soda, salt, coconut, chia seed, and cooked quinoa. Step 5 Blend both dry and wet ingredients together. Mix until thoroughly combined. Step 6 Stir in the coconut milk. Step 7 Pour batter into loaf pan. Step 8 Bake until top of loaf is golden brown and sides pull away from the pan. Allow 45-50 minutes. Step 9 Cool completely in the pan and place on a wire rack before serving. Step 10 Keeps wrapped in tin foil in the fridge for several days. ** As quinoa flour does not contain gluten the banana bread will not rise as much as if you were using a normal...
A Healthy Nutty Muffin

A Healthy Nutty Muffin

We’re not big fans of the uber sweet and oversized muffins you see in cafes. Mostly because they are often packed full of sugar and gluten and all things nasty… That’s where the KeenWah Berry Muffin comes to the rescue! It uses KeenWah Flour which means it’s gluten free and has an amazing nutty flavour. It may not rise as you would like (NO GLUTEN) but these petite muffins will have your friends in line for more KEENWAH BERRY MUFFIN GF Makes 12 muffins– one batch Ingredients: 2 cups of KeenWah flour 1 cup of rapadura sugar ½ level teaspoon bicarbonate soda ¼ teaspoon salt 1 cups skim milk 2 large eggs 1 ½ teaspoons vanilla paste or extract ⅓ cup vegetable oil 165g frozen raspberries/ berries/ strawberries or mixed Handful of coconut flakes Method: Step 1 Preheat the oven to 190deg and line a 12-cup muffin tin with 12 paper cases. Step 2 Sift together the flour, sugar, bicarb soda and salt into a large bowl. Step 3 Pour the milk into a jug and then lightly beat in the eggs, vanilla and oil. Step 4 Make a well in the centre of the dry ingredients and slowly pour in the liquid ingredients, mixing as you go until all the ingredients are combined. Step 5 Gently fold in the frozen berries, do not over mix. Step 6 Spoon the mixture into the prepared muffin tin. Add some coconut flakes onto each muffin. Step 7 Bake for 30-35 minutes until the muffins have risen, are golden, firm to the touch and a skewer comes out clean when inserted into...