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...
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)...
KeenWah, Carrot & Herb Loaf

KeenWah, Carrot & Herb Loaf

Julia from JL Fit Nutrition has created yet another amazing KeenWah dish that really is the whole package!! This loaf is GLUTEN-FREE, GRAIN-FREE, VEGAN and naturally high in PROTEIN ! And on top of that, it is really really delicious ! Give it a shot, there are few ingredients and it is simple to make! Ingredients: 1 cup dry (uncooked) KeenWah 2 cups of water (for cooking KeenWah) 3 medium carrots, peeled and grated 3/4 cup pumpkin seeds 3/4 cup sunflower seeds 1 tbsp flax seeds 1 tbsp mixed herbs 4 cloves crushed garlic 2 tbsp dried chilli flakes (or to taste) Pinch of salt 1/3 cup water Method: 1) Place the KeenWah and water into a saucepan over medium heat and bring to the boil. Simmer for approximately 15 minutes. Drain the excess water and set quinoa aside in a bowl to cool. 2) Steam or microwave grated carrot until soft. 3) Combine sunflower and pumpkin seeds in a food processor and grind into flour/nut meal. 4) Pour meal into a large bowl and add flax seeds, herbs, chilli flakes, garlic and salt. Add carrot and KeenWah then mix well, using as much water is needed to bring the mixture together. 5) Preheat oven to 200C. While the oven is heating press the mixture firmly into a lined loaf tin and leave to sit, approximately 20 minutes. 6) Bake the loaf for 40-45 minutes or until golden brown. Allow to cool in tin and store in the refrigerator. 7)...
Apple & Almond KeenWah Bake

Apple & Almond KeenWah Bake

Quinoa for breakfast!? Yes please! The amazing Julia from JL Fit Nutrition has created an Apple & Almond KeenWah Bake to help you spice up your brekky options each day! Her spin on the classic baked oatmeal is high in protein, gluten-free AND dairy-free!! It is flavoursome, filling and tastes great with a big dollop of yogurt! Give it a shot and make your morning meals more interesting!! Serves 6 Ingredients: 1 cup uncooked KeenWah 2 cups water 1 cup coconut cream 1 tsp vanilla extract 2 eggs 1/3 cup rice malt syrup 1 large apple, finely diced 1 tbsp chia seeds 1/2 cup goji berries 1/4 cup flaked almonds Method: 1) Place the KeenWah and water into a saucepan over medium heat and bring to the boil. Simmer for approximately 15 minutes. Drain the excess water and set quinoa aside in a bowl to cool 2) Whisk cream, vanilla, eggs and syrup until combined. 3) Mix KeenWah, diced apple, chia seeds and goji berries in a large bowl. Pour over coconut cream mixture and mix well. 4) Pour mixture into a 20x30cm baking dish, then sprinkle flaked almonds over the top. 5) Bake KeenWah mixture at 180 for 35 minutes or until set. 6) Serve with coconut yoghurt, if desired. 7)...
KeenWah & Potato Cakes from JL Fit Nutrition

KeenWah & Potato Cakes from JL Fit Nutrition

KeenWah Australia has teamed up with the amazing Julia from JL Fit Nutrition, a qualified nutritionist, health coach and food blogger. Julia’s recipes are amazing and her story is truly inspiring. You can read more about her amazing life here. We look forward to sharing with you her delicious KeenWah recipes over the next few months… To begin with, we would like to introduce the seriously delicious KeenWah & Potato Cakes!! They are bursting with flavour including a great mix of spring onion, garlic chive and cheese! They can be baked or fried, and served up by themselves, or with poached eggs and smoked salmon for a hearty breakfast meal ! You can cook the patties fresh (without chilling in the fridge) but they will be slightly more delicate so be careful if you are frying them that you flip them very gently. Give them a shot! They are so simple and SO tasty! Ingredients: Makes 12 large or 36 small 2 large potatoes ½ cup milk 2 cups cooked KeenWah 3 spring onions ½ bunch of garlic chives 1 ½ cups grated cheese Salt and pepper 1-2 tbsp olive oil Method: 1) Boil, steam or microwave potatoes until tender. Mash with the milk, don’t worry if it’s not perfectly smooth. 2) Add KeenWah, spring onion, chives and a generous seasoning of salt and pepper. Mix until well combined, then stir through the grated cheese. 3) Shape mixture into 12 patties (approximately 1/3 cup worth of mixture each) and place on a lined tray in the fridge to chill for at least 30 minutes. 4) Heat the olive oil in a...