Lower Carb Mediterranean Inspired
After more lupin recipes? Check out this recipe book by A/Prof Antigone Kouris-Blazos (Dietitian, mother) and Dr. Mitsi Blazos (Physician, daughter).
Lower carb Mediterranean cook book
Author: Chris Johnston
Berry Yoghurt & Kibble Icypoles
Berry Yoghurt & Lupin Kibble Icypoles
Berry Yoghurt & Lupin Kibble Icypoles
(Thanks Jess)
Gluten-free
Ingredients
- ½ cup berries, crushed (blitzed)
- 200g natural (sugar-free) yoghurt (Greek yoghurt)
- 2 tbsp rice malt syrup
- 2 tbsp lupin kibble
Method
- Blend berries and rice malt syrup. Pulse until smooth (or leave a few chunks if you like texture).
- Stir the berry puree and kibble through the yoghurt. Mix completely for a smooth pink blend, or swirl gently for a pretty marbled look.
- Pour the mixture into icypole moulds or small cups. Add paddle pop sticks if required.
- Freeze for at least 4–6 hours, or overnight, until completely solid.
Pear, Lupin Flour & Oat Muffins
Pear, Lupin Flour & Oat Muffins
(Thanks Claire)
Gluten-free option | Makes 10–12 muffins
Ingredients
- 1 cup rolled oats
- ½ cup lupin flour
- ½ cup plain flour (or use almond meal for GF)
- 1½ tsp baking powder
- ½ tsp baking soda
- 1 tsp ground cinnamon
- ¼ tsp ground ginger (optional)
- Pinch of salt
- 2 ripe pears, grated or finely chopped (about 1½ cups)
- 2 eggs
- ⅓ cup olive oil or melted butter
- ¼ cup maple syrup or honey
- ½ cup Greek yoghurt or plant-based yoghurt
- 1 tsp vanilla extract
Optional add-ins
• ¼ cup walnuts or pecans, chopped
• ¼ cup sultanas or dates, chopped
• Sprinkle of oats or seeds on top
⸻
Method
1. Preheat your oven to 180°C (350°F). Line a muffin tray with paper liners or lightly grease.
2. In a large bowl, mix together:
• oats, lupin flour, plain flour, baking powder, baking soda, cinnamon, ginger, and salt.
3. In another bowl, whisk:
• eggs, oil, maple syrup, yoghurt, and vanilla. Stir in the grated/chopped pear.
4. Combine the wet and dry ingredients. Mix gently until just combined — don’t overmix.
5. Fold in any optional add-ins like nuts or dried fruit.
6. Spoon batter into muffin tins (about ¾ full). Sprinkle with extra oats or seeds if desired.
7. Bake for 20–25 minutes, or until golden and a skewer comes out clean.
8. Let cool for 5 minutes in the tray, then transfer to a rack.
⸻
Tips
• These freeze well! Just defrost overnight or warm gently in the oven.
• If your pears are very juicy, you can slightly drain the grated pear to avoid soggy muffins
• If mixture is too moist add a little extra lupin flour or oats.
Date Protein Balls
Date Protein Balls
Ingredients
-
- 500g packet pitted dates
- 75g lupin semolina
- 75g almond meal or flour
- 2 tablespoons cocoa powder
- 2 tablespoons peanut butter
- Approx. 1 tablespoon water
Method
- Blend all ingredients in food processor until mix is fine and sticks together when rolled into balls. Add extra water if needed.
- Roll into balls of preferred size. Can be rolled in coconut if you like.
Balls keep in pantry for a couple of weeks but best in sealed container in fridge.
Carrot Cake
Carrot Cake (thanks to Ben at The Lantern Alliance)
Ingredients
- 70g lupin flour
- 70g plain flour
- ½ tsp baking power
- ½ tsp baking soda
- pinch of salt
- 1 tsp cinnamon
- 160g caster sugar
- 110g (2 large) eggs
- 150ml vegetable oil
- 125g grated carrot
- 80g ground walnuts
Cream Cheese Icing
25g butter (softened)
40g cream cheese
125g icing mixture
Method
- Sift all the dry ingredients, except the sugar, into a bowl and lightly whisk together to ensure they are well combined.
- Add the eggs and sugar to an electric mixer and beat on high speed for 4 minutes with the paddle attachment.
- Reduce to low speed and slowly add oil.
- When all the oil is added, increase to high speed for 30 seconds until all the oil is incorporated.
- Add carrot and walnuts to the wet mix.
- Add dry ingredients 1/3 at a time and combine on low speed.
- Pour mixture into greased/lined trays.
- Bake at 165C in a preheated oven for 20 – 25 minutes, or until a skewer comes out clean.
Cream Cheese Icing:
- Beat butter and cream cheese together in mixer on high speed until smooth (3 – 5 min).
- Carefully add icing sugar and combine until there are no lumps.
- Spread or pipe onto the cooled cake!
Lupin Crackers (plant-based)
Ingredients
- ½ cup lupin crumb
- ½ cup ground linseed
- 2 tbsp chia seeds
- ½ cup water
- 2-3 tsp dried herbs & spices of choice
- ½ tsp salt (optional)
Method
- Preheat oven to 180°C
- Combine all dry ingredients in a mixing bowl.
- Gradually add water, stirring to combine mixture. You will end up with a thick “dough”.
- Spread mixture out on to a lined baking tray. Using fingertips or back of a spoon, press and smooth the mixture out so it is no more than 5mm thick.
- Using a sharp knife, deeply score/cut your dough into desired cracker shapes.
- Bake in oven for approximately 30-35 minutes (check to make sure they are not burning).
- Remove from oven and allow to cool completely, then break into crackers.
- Store in an airtight container for up to 2 weeks.
Baked Zucchini & Carrot Fritters (plant-based)
Recipe adapted from doctorsfornutrition.org
- 2 medium zucchinis
- 2 medium carrots, peeled
- 1 ½ cups lupin flour
- ¼ cup nutritional yeast
- 1 tbsp ground flax seeds
- 1 tbsp ground sage (or herbs and spices of choice)
- 1 tbsp garlic powder
- 1 tsp ground chilli powder
- 1 tsp baking powder
- 150g leafy greens to serve, such as rocket or baby spinach
- balsamic vinegar
Salsa
- 2 tomatoes, diced
- ½ capsicum, diced
- ½ small red onion, finely diced
- 1 small bunch coriander, chopped
- 1 clove garlic, finely chopped
- 1 lime, juiced
Method
- Peheat oven to 180°C. Line 2 baking trays with baking paper.
- Use a food processor or hand-held grater to grate the zucchinis and carrots. A fine-medium grater is ideal.
- Add the grated vegetables and remainder of the fritter ingredients to a large bowl. Mix until well combined.
- Scoop about 2 heaped tablespoons of the mixture and shape into a circular fritter (try gently squeezing the mix between your palms to help them stick together, then shape the edges with your fingers). Place on a lined baking tray and repeat until all mixture is used.
- Bake the fritters for 15 minutes. Remove them from the oven, carefully flip each fritter and return them to the oven. Bake the fritters for another 5 minutes or until they are golden brown on both sides.
- Whilst the fritters bake, dice the salsa ingredients and mix together in a bowl.
- Serve the fritters warm with salsa and a side of greens, drizzled with balsamic vinegar.
Chocolate Protein Balls (plant-based)
Ingredients
- 1 cup dates (soaked for 2 hours prior, then drained)
- ½ cup lupin crumb
- 2 tbs cacao powder
- 2 tbs matcha powder
- 2 tbs almond butter
- ¼ cup almond milk (as needed)
Method
Blend all ingredients in a food processor.
Roll into balls, then in desiccated coconut. You may need to tweak quantities to make the right consistency.
Refrigerate for 2 hours minimum before eating.
These make the perfect morning or afternoon tea snack!
Fluffy Pancakes
Ingredients
- 40 g lupin flour
- 10 g almond flour
- 2 teaspoons erythritol or 1/8 tsp pure monkfruit extract
- 1/2 teaspoon baking powder
- 1/4 teaspoon xanthan gum
- 1/4 teaspoon kosher salt
- 2 eggs
- 2 teaspoons melted butter coconut oil or ghee
- 1/2 teaspoon vanilla extract
- 4-6 tablespoons unsweetened almond milk
Method
- Mix lupin flour, almond flour, sweetener, baking powder, xanthan gum and salt in a small bowl. Set aside.
- Whisk thoroughly together in a medium bowl the eggs, butter and vanilla extract. Whisk in the dry ingredients followed by the milk, a tablespoon at a time. You can play with the thickness a bit, but I found the best consistency to be with 4 TBSP (the batter is thicker than with regular pancakes, but will spread easily into a round). Allow the batter to rest for 10 minutes while you heat up a skillet or pan.
- Add a little butter to the pan, pour in about 1/4 cup of batter, spreading it slightly to help it form a nice round (you can use a wet spoon or spatula). Cook over medium heat until the top begins to darken, flip and cook for 2-3 minutes more. Serve right away with toppings of choice.
Lupin Pasta
Ingredients
- 2/3 cup Vital Wheat Gluten
- 1/2 + 1/3 cup (82g) Lupin Flour
- 2 tsp Salt
- 1/2 tsp Xanthan Gum
- 1 large Eggs, beaten
- 1 tbsp Extra Virgin Olive Oil
- 3 oz (85g) Water
Method
- Put all the dry ingredients: vital wheat gluten, lupin flour, salt, and xanthan gum in a bowl then whisk together. Beat 1 egg in a bowl and set aside. In a cup, mix the oil and water. Transfer the dry ingredients into the bowl of the stand mixer. Using the paddle attachment turn the mixer on to speed 2 then pour in the beaten eggs and oil-water mixture.
- When all the ingredients are well incorporated a dough has formed, switch to the dough hook, and knead the dough for 7 minutes. You may need to reform the dough into a ball during the first few minutes of kneading before the dough will stay in that form.