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Balance bowl

Balance Bowl flatlay

1/4 cup kibble, cooked (4 minutes in boiling water).
10 sweet potato chips
Small handful of baby spinach
Small handful of cherry tomatoes, halved
3 mushrooms, sliced and sautéed in olive oil, salt and pepper
cube of feta
1/4 avocado sliced
1 tsp pesto
sprinkle of pumpkin kernels


  1. Layer each item in a bowl.
  2. Mix with a fork – eat.

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Joanna McMillan’s Lupin Chicken Nuggets

Joanna McMillan Lupin Chicken Nuggets Video


1/2 cup lupin flour

1 tsp salt & good grind of black pepper

1 tsp sweet paprika

1/2 tsp ground cumin

1/2 tsp ground coriander

1/4 tsp ground cardamom 

1 egg 

1 cup lupin crumb 

2 chicken breast fillets

Extra virgin olive oil to fry 


In one bowl combine the lupin flour with the salt, pepper, paprika, cumin, coriander and cardamom. 

In a second bowl whisk the egg with 1 tbs water.

Place the lupin crumb in a third bowl. 

Dice the chicken into desired nugget size. (You can also dice small to make chicken popcorn). Toss the chicken cubes in the flour mixture, then the egg and finally the crumb. This can be done ahead of time and kept in the fridge.

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Protein Muesli

Protein Muesli


1 cup toasted protein flakes

2 cups rolled oats

2 tablespoons raisins

2 tablespoons goji berries

2 tablespoons dried strawberries

1 tablespoon sunflower seeds

½ cup rice puffs

Greek yoghurt, to serve


Mix all ingredients together, adding more or less of ingredients as you prefer. Store in airtight container.

Serve with yoghurt and fresh or frozen berries (defrosted).

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More Nutrition Info

nutritional panel

Australian lupins have the lowest GI of any commonly consumed seed!  Low GI foods are known to:

  • lower post-digestion glucose rise
  • reduce daily mean insulin levels
  • lower total and LDL cholesterol levels
  • reduce liver cholesterol synthesis
  • decrease serum Apolipoprotein B levels
  • decrease 24h urinary C-peptide output
  • higher satiety rating, control appetite

For information on Glycemic index visit


Lupins are identified as one of the best natural sources of the amino acid arginine, which is reported to improve blood vessel performance. Recent studies have shown that including lupin in the diet assists with hypertension.

Cardiovascular disease, or heart disease, remains the number 1 cause of death in Australia, and high blood pressure is a major risk factor. Eating products made with 40 per cent lupin-fortified flour replacing wholemeal wheat flour has been shown to significantly lower blood pressure and so reduce the risk of heart disease.

To determine if a lupin-enriched diet would have a positive effect on key health risk factors Dr Regina Belski, now an Associate Professor of Dietetics and Course Director at Swinburne University, led a study involving 131 overweight but otherwise healthy people. The aims of the research were to determine if eating lupin flour-enriched foods would assist in weight loss and hence improve cardio-vascular health.

In the study, half the participants were given bread, biscuits and pasta made with lupin-enriched flour while the rest of the group had these same foods made using wholemeal flour. At the end of 12 months, despite similar weight loss in both groups, the group eating lupin flour foods had significantly larger improvements in a number of key risk factors associated with cardiovascular disease and diabetes. The results of this study were published in the International Journal of Obesity in 2011.


High fasting insulin concentrations and insulin resistance are precursors to diabetes and both appeared to be reduced when an individual’s diet included lupins. Diabetes is Australia’s largest and fastest growing chronic disease. If the addition of lupin ingredients to meals and food products can stem the tide of this disease many lives will be improved and the large cost of treating and managing the disease can be reduced.


Lupin fibre acts as a soluble fibre and drops the total cholesterol without affecting the HDL cholesterol. A study by Hall et al (2005) involving 38 men each eating a control diet and then a diet of food products enriched with Australian lupin fibre for a month found that the lupin-enriched diet lowered total blood cholesterol by 4.5 per cent and the bad LDL cholesterol by 5.4 per cent.


Lupin foods reduce transit time, lower the colon pH (anti-cancer) and act as a ‘pre-biotic’ and, therefore, are potentially very beneficial for bowel health.


Provides an excellent source of unsaturated fats, including the beneficial omega 3 alpha-linoliec acid, along with micronutrients and antioxidants.


Lupins are gluten free and are therefore potentially suitable for people with coeliac disease. Our sweet white lupins are carefully processed through our 100% gluten-free environment.



Please be aware that lupin is an allergen. It may produce an allergic reaction for a small percentage of the population. People with a peanut allergy may also react to lupin. Find out more 


Pulse Australia:

For information on Glycemic index visit the website:

Dr Regina Belski

Health benefits of legumes and pulses with a focus on Australian Sweet lupins

The effects of lupin-enriched foods on body weight, body composition and cardiovascular disease risk factors

Catherene Julie Aarthy.C

A study on the lupin seed (lupinus albus) its nutrient content and health benefits in comparison to soyabean.

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Burrito bowl

Burrito bowls

½ cup lupin crumb

½ cup tri coloured quinoa

400g can black beans, drained

400g can corn, drained

200g cherry tomatoes, quartered


Tortilla chips




Cook the lupin crumb and quinoa in rice cooker with 3 cups water.

Arrange all ingredients in a bowl and sprinkle with lime. Optional: add sour cream, salsa, grated cheese and tabasco sauce.

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Lupin hummus

Lupin hummus


60ml (¼ cup) fresh lemon juice

250g (1 ½ cups) cooked lupin crumb, see note.

1 small clove garlic, minced

2 tablespoons extra virgin olive oil, plus more for serving

½ teaspoon ground cumin

Salt to taste

2-3 tablespoons water

Dash ground paprika for serving

60ml ( ¼ cup) well stirred tahini


In the bowl of a food processor, combine the tahini and lemon juice and process for 1 minute, scrape the sides and bottom of the bowl then process for 30 second more. 

Add the olive oil, minced garlic, cumin and a ½ teaspoon salt to the whipped tahini and lemon juice. Process for 30 seconds, scrape the sides and bottom of the bowl then process another 30seconds or until well blended.

Add half the lupin to the processor and process for 1minute. Scrape sides and bottom of the bowl, then add remaining lupin and process until thick and quite smooth; 1 to 2 minutes.

Most likely the hummus will be too thick or still have tiny bits of lupin. To fix this, with the processor going, slowly add 2 to 3 tablespoons of water until you reach the ideal consistency.

Taste for salt and adjust as needed. Serve hummus with a drizzle of olive oil and a dash of paprika.

Store lupin hummus in an airtight container and refrigerate up to one week.

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Joanna McMillan’s Dark Choc Lupin & Fig Bark

Joanna McMillan Lupin Fig Bark Video


100g high cocoa (at least 70% – I used 90%) dark choc 

1/3 cup lupin flakes (40g)

4 dried figs (40g), chopped

1/4 cup (30g) pecans, chopped 


Melt the chocolate in a glass bowl over a pan of boiling water. Alternatively, you can melt in the microwave.   Add the other ingredients and mix to coat. Spread out on baking paper & pop into fridge to set. Break into chunks to serve.

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I Don't Sugar Coat Tortilla Video

From I Don’t Sugar Coat, find more recipes here.


1/2 cup Lupin Flour

1/4 cup Wheat Protein Isolate 8000

1/4 cup Chickpea Flour

1 tbsp Baking Powder

1 tsp Salt

1/4 tsp Ascorbic Acid (optional)

2 tbsp Leaf Lard or Bacon Grease

cold 3-5 tbsp Water

1/4 tsp Sweet Corn Extract (optional)