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)...
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, 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, Walnut & Date Cookies from The Rosedog Blog

KeenWah, Walnut & Date Cookies from The Rosedog Blog

Her KeenWah Paella was an absolute hit, and now Rosie from the The Rosedog Blog has created the most delicious snack that will most definitely satisfy your tastebuds and keep you full for the afternoon! Rosie has used our KeenWah Puffs and Flakes, combined with other plant-based ingredients to create a seriously scrumptious KeenWah, Walnut & Date cookie! Only 10 minutes to make and 20 minutes to bake! Have a go! Recipe makes around 8 cookies. Ingredients: 1 Cup KeenWah Flakes 1/3 Cup Ground LSA Meal (Linseed/Sunflower/Almond) 1/3 Cup Puffed KeenWah 1/3 Almond or Hazelnut Meal 1/3 Walnuts, roughly chopped 3 Tbsp Cacao Nibs 1 Tsp Cinnamon 1 Ripe Banana 10 Dates, destoned Method: 1. Turn oven onto 180c. Place dates into bowl and cover with enough boiling water to they are all submerged. Leave to soak for 5 minutes. 2. Add all dry ingredients into a large mixing bowl and ensure well mixed. 3. In a blender or food processor add banana, drain the almost all of the water from the dates and add those to food process and blitz until a gooey/runny consistency. 4. Add to dry mixture and mix together, until a doughy consistency. 5. Roll into walnut sized balls and squish down onto a lined baking tray. Should make 8-10 cookies. 6. Whack in the oven for 20 minutes until browned on the outside. Pop on a wire rack and leave to cool. 7....