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
Category: Snacks
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.
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!
Passionfruit and coconut muffins
Ingredients
- 1 cup wholemeal lupin flour
- 1 cup plain lupin flour
- 1 tsp baking powder
- 1/2 tsp bicarb soda
- 1 cup passionfruit pulp
- 1/2 cup buttermilk
- 1/3 cup maple syrup
- 1 egg
- 1/4 cup canola oil
- 1 1/2 tbsp dessicated or shredded coconut
Method
- Preheat oven to 180 degrees. Line a 12-hole, 1/3 cup muffin pan with paper cases.
- Place the combined flour, baking powder and bicarb in a large bowl. Make a well in the centre.
- Whisk the passionfruit pulp, buttermilk, maple syrup and egg in a small bowl until combined. Add to the flour with the oil and fold until the mixture is just combined. Divide the passionfruit mixture evenly among the paper cases. Sprinkle with coconut.
- Bake for 25 minutes or so. Turn the muffins onto a wire rack to cool slightly. Serve warm or at room temperature.
Peanut Butter Cookie Dough Slice
Ingredients
For the Base:
▪️1/2 cup Peanut Butter
▪️1/4 cup Maple Syrup
▪️2 tbs Coconut Oil
▪️1 1/4 cup Lupin Flour
▪️1/4 cup Almond Meal
For the Top:
▪️150g Dark Chocolate
▪️2 tbs Peanut Butter
Method
1. Add peanut butter, maple syrup and coconut oil to a bowl and microwave for 30 seconds. Stir until smooth.
2. Add remaining ingredients and stir until a thick dough is formed.
3. Press into a lined baking tin and set aside in the fridge.
4. Melt dark chocolate with peanut butter and pour over the top of cookie dough.
5. Put back in the fridge to set before slicing.
*store in the fridge for up to 5 days.
Choc chip banana bread
- 3 ripe bananas
- ⅓ cup butter(75 g), melted
- ½ cup sugar(100 g)
- 1 egg, beaten
- 1 teaspoon vanilla extract
- 1 teaspoon baking soda
- salt, to taste
- 1 ½ cups lupin flour
- ½ cup chocolate chips
Method
- Preheat oven to 350˚F (180˚C).
- In a bowl, add the bananas and mash until smooth. Add in the melted butter and stir until well combined.
- Add the sugar, egg, vanilla, baking soda, salt, and lupin flour, and stir until the batter is smooth.
- Add in the chocolate chips and pour the batter into a greased loaf pan. Top with additional chocolate chips.
- Bake for 50 minutes to an hour, or until a toothpick comes out clean.
- Cool completely before serving.
- Enjoy! (Keeps really well in the fridge for a few days, then toast if you wish!)
Chicken salt potato balls
Ingredients
- 1.5kg sebago potatoes, washed
- 100g grated cheddar
- 60ml (¼ cup) cream
- 2 tsp chicken salt, plus extra, to serve
- 2 eggs
- 1/2 cup lupin crumb
- 1/2 cup panko breadcrumbs
- 40g (¼ cup) lupin flour
- ¾ cup crushed toasted protein flakes
- Sunflower or vegetable oil spray
- Mayonnaise/jalapeno sauce, to serve
Method
- Preheat oven to 200°C/180°C fan forced. Place potatoes on a baking tray and roast for 1 hour or until just tender. Allow to cool before peeling and placing in a large bowl. Use a potato masher or ricer to mash until smooth.
- Stir in the cheese, cream, half the chicken salt, 1 egg and half the lupin crumb and breadcrumbs until well combined. Line a large baking tray with baking paper.
- Use a fork to whisk the remaining egg in a bowl. Place the lupin flour and remaining chicken salt in a shallow bowl. Combine the remaining crumbs and flake crumbs in a large bowl.
- Roll a heaped tablespoon of potato mixture into a ball. Roll in the flour mixture, then dip in egg (allowing excess to drip off) and roll in crumbs, pressing gently to coat. Place on the prepared tray. Repeat until all potato mixture is used.
- Spray potato balls with oil. Place 9-12 balls in an air fryer, leaving room around each ball so they crisp up nicely. Air fry at 200°C for 10 minutes or until balls are crisp and golden. Repeat with remaining balls.
- Serve potato balls sprinkled with extra chicken salt and with mayo on the side for dipping.
Raspberry caramel shortbread slice
Ingredients
Shortbread:
- 80g peanut butter
- 70g maple syrup
- 125g lupin flour
- 1/2 tsp bicarb soda
Caramel:
- 300g pitted dates
- 60g peanut butter
- 60ml milk
- 60g lupin flour
Raspberry jam:
- 300g frozen raspberries
- 50g maple syrup
- 20g chia seeds
Topping:
- 110g dark chocolate
Method
- Preheat oven to 170 degrees Celsius and line a square baking tin with baking paper. Add peanut butter and syrup to a medium bowl and whisk until smooth. Add lupin flour and bicarb and mix until a soft crumbly dough has formed. Add the dough to the prepared tin and press into the base evenly. Place in the oven to bake for 10-15mins or until slightly golden.
- While the base is cooking, add the dates, peanut butter and milk to a food processor and blend until smooth. Add the lupin flour and blend again until a thick mixture has formed. Set aside.
- To make the raspberry jam, add the raspberries and maple syrup to a small pot and cook over a medium heat until the raspberries have defrosted and broken down. Remove from heat and stir through the chia seeds. Place in the fridge for 30mins to thicken.
- Once the base has cooled and jam has thickened, add the caramel layer and spread out evenly. Pour the jam over the caramel layer and spread out evenly. Melt the chocolate and then spread out evenly over the raspberry layer. Place in the fridge for 30mins to set.
This recipe is inspired by @mainlymonica.