Lupins will fill you up and add some bright colour to your plate, so add lupins into all types of meals. Since it takes on the flavour of other ingredients, it can be used throughout the whole day for both sweet and savoury meals and snacks. We recommend starting gradually so that, like any new food, your body can adapt to it.
Here are our recipes, with a mix straight from Heather on the farm and other family and friends involved in Lupins for Life.
This recipe was developed by @meganellam at Mad Creations.
INGREDIENTS
1/2 cup almonds (75g)
1/2 cup macadamias (75g)
400 g Lupin Protein Flakes
1/2 cup Sukrin Caramel Syrup (160g)
1 tablespoon crunchy peanut butter(30g)
2 tablespoons coconut oil (30g)
2 teaspoons ground cinnamon
1 teaspoon vanilla extract
Large pinch salt flakes
Head over to Megan’s website for the method.
Head over and follow Megan Ellam’s website or Instagram @meganellam to find this and more great recipes!
Ingredients include:
Toasted Protein Lupin Flakes
Crunchy nut butter
Caramel syrup
Salt flakes
MCT oil
White chocolate
edible flowers
Serves 4
Gluten Free
INGREDIENTS
800g butternut pumpkin, peeled, cut into 2cm pieces
1 large red capsicum, deseeded, thinly sliced
1 large red onion, cut into wedges
1½ tbs extra virgin olive oil
2 tsp sumac
1 cup Lupins for Life Kibble
1½ tbs lemon juice
1½ tsp wholegrain mustard
1 tsp maple syrup
400g beef rump steak
1 bunch fresh continental parsley, leaves picked
OPTIONAL: thinly sliced seeded red chilli; snow peas
METHOD
Preheat oven to 210ᵒC/190ᵒC fan forced. Line 2 baking trays with baking paper. Spread vegies over prepared trays. Drizzle with 1 tbs oil. Sprinkle with sumac. Season. Toss to combine. Roast for 25 minutes or until golden and tender.
Meanwhile, bring a saucepan of water to the boil. Cook Kibble in a non-stick frying pan over medium heat, stirring, for 2 minutes or until toasted. Cool for 5 minutes. Add Kibble to water. Reduce heat to medium-low. Simmer for 5 minutes or until al dente. Drain. Refresh under cold running water. Spread over a tray lined with paper towel to dry.
Combine juice, mustard, syrup and remaining oil in a bowl. Season.
Heat a chargrill or barbecue on medium-high. Spray steak with oil. Season. Cook, turning, for 3 minutes on medium or until cooked to your liking. Transfer to a place. Rest for 3 minutes. Trim excess fat. Thinly slice.
Combine the vegies, Kibble, parsley, steak and half the dressing in a bowl. Toss. Divide among plates. Drizzle with remaining dressing
These toasted protein flake bars are made all the more delicious by roasting the nuts and, you guessed it, dipping them in chocolate!
INGREDIENTS
100g Lupins for Life Toasted Protein Flakes
100 graw almonds
50 g raw pistachios
1 tbsp almond meal
1 tbsp chia seeds
⅓ cup crunchy peanut butter
¼ cup honey
175 g pitted dried dates
200 g 70% cocoa dark chocolate
1 tbsp coconut oil
METHOD
Preheat oven to 180°C. Line a 20 cm x 10 cm baking tray with baking paper.
2. Spread the Toasted Protein Flakes evenly onto a baking tray. These are already toasted, so you only need to pop them into the preheated oven for 5 minutes or until slightly more golden but not browned. Remove from oven and allow to cool.
3. Spread almonds and pistachios evenly onto a separate baking tray and bake for 10-12 minutes or until lightly golden. Remove from oven and allow to cool.
4. Place almonds and pistachios into a food processor and pulse until coarsely chopped. Combine Toasted Protein Flakes, almonds, pistachios, almond meal and chia seeds into a large mixing bowl, mix well.
5. Place peanut butter and honey into a small saucepan. Stir over low heat until peanut butter melts. Mix well and remove from heat and allow to cool for 5 minutes.
6. Place dates into a food processor and process until a thick paste forms.
7. Add dates and honey mixture to dry ingredients. Mix with a wooden spoon until well combined. Press mixture into prepared tin. Use the back of a dessert spoon to press themixture firmly into the baking tray. Refrigerate for 1 hour or until firm.
8. Break up the chocolate into chunks, and add it and the coconut oil to a non-stick saucepan. Stir over low heat until melted. Do not stop stirring or you’ll have a good excuse to eat the chocolate straight out of the saucepan!
9. Lift the bars out of the tray with baking paper, cut the bars down the length of the tray, and then cut into 14 bars.
10. Pour the melted chocolate into a flat container or tray, and dip each bar length-ways into the chocolate.
11. Store in the fridge. If they last long enough to store.
This recipe is based on one posted in the Don’t Call Me Brunch series by SBS Food: https://www.sbs.com.au/food/recipes/granola-bars
Gluten free, vegetarian
We love this Ottolenghi favourite in the Lupins for Life household. For some extra depth, we have added a combination of lupin semolina and lupin flour, as well as a dash of chilli for an extra kick! You can find the original recipe on The Guardian website.
INGREDIENTS
210g unsalted butter
210g quick-cook polenta
100g Lupins for Life lupin flour
50g Lupins for Life lupin semolina
1tsp chilli flakes
1¾ tsp salt
1 tbsp baking powder
⅓ tsp bicarb soda
450g corn kernels (canned corn or fresh corn)
3 tbsp honey
200g Greek-style yoghurt
80ml milk
3 eggs
METHOD
1. Preheat fan-forced oven to 210°C.
2. Put the butter in a 28cm-diameter cast-iron saute pan, then put it in the oven for 12-15 minutes, or until melted and browned. Pour all but a tablespoon and a half of the butter into a bowl and set the pan aside.
3. Meanwhile, in a large bowl, whisk together the polenta, flour, semolina salt, baking powder and bicarb.
4. Put the corn in a food processor and pulse a few times, until roughly chopped, then tip into a large bowl and add the honey, yoghurt, milk, eggs and chilli. Whisk to combine.
5. Combine the corn mixture, the bowl of browned butter and the dry ingredients. Don’t overmix.
6. Transfer the mixture to the buttered pan you used earlier, smoothing out the top with the back of a spoon, and bake for 25 minutes, or until the bread is golden and brown around the edges, and a skewer comes out clean from the centre. Leave to cool in the pan for at least 45 minutes before serving.
7. We recommend serving for breakfast with greek yoghurt and honey, or with a poached egg, and a tomato, avocado, lime and red onion salsa!
8. If you’re not a huge fan of chilli, go for some cracked pepper and about 2 teaspoons of fresh thyme instead. You might be surprised to hear it, but thyme and honey make a delicious combination!
Stacey from Champagne and Gumboots is one of the many fabulous gluten free bakers that we are a fan of. We have adapted her gluten free caramel slice recipe, and added a touch of Lupins for Life lupin flour!
You can find her original recipe on her website.
INGREDIENTS
Biscuit Base
¾ cup Lupins for Life Lupin Flour
¾ cup Gluten Free Plain Flour
1 cup Desicated Coconut
¾ cup Brown Sugar lightly packed
155 grams Salted Butter melted
Caramel Filling
2 x 395 gram Tins Condensed Milk full fat
125 grams Salted Butter cubed
3 tbsp Golden Syrup
Chocolate Top
200 grams dark chocolate, roughly chopped
1 tbsp coconut oil
METHOD
Biscuit Base
Preheat oven to 180 degrees Celsius and line a 21x31cm brownie tin with baking paper.
2. In a large bowl mix the flour, coconut and brown sugar together well, ensuring no lumps can be seen. Add in the melted butter and stir well to combine.
3. Tip the base mixture into the pan and with the back of a spoon press evenly across. Be sure to get into the corners well and that the base becomes solid and smooth.
4. Place into the oven for 10 minutes or until the edges very very slightly start to turn golden. Once cooked, remove and allow to cool. Now you can start on your caramel filling.
Caramel Filling
In a medium sized saucepan place the condensed milk, golden syrup and butter. Place over a medium flame and using a whisk slowly mix together until melted.
2. Stacey says that the key here now is to keep stirring because if you let the mixture sit it will start to stick to the bottom of the pan and burn. Keep slowly whisking whilst the caramel thickens and becomes ever so slightly darker in colour. Once it reaches a slow boil remove from the heat.
3. Pour straight over top of the biscuit base and smooth out. Place straight back into the oven for 15 minutes or until the caramel starts to golden on top.
4. Remove from the oven and allow to cool completely before moving onto the chocolate topping.
Chocolate Top
Place the chocolate and coconut oil into a small saucepan. Melt over low heat, stirring regularly to ensure the mixture doesn’t burn. When it is completely melted, pour directly over the caramel filling and smooth out.
2. While it's still wet sprinkle the sea salt flakes over top before popping into the fridge for a good hour or so. It will be ready to slice once the chocolate has set hard.
3. To slice, simply heat a sharp knife up using hot water, wipe dry, then cut your delicious slice into whatever size pieces you like.
INGREDIENTS
500mls water
3 x 60g eggs
2 tbps olive pil
1 tsp vinegar
4 cups GF flour (I use 1 cup each of buckwheat, wholemeal Lupin, chickpea and polenta)
3 tbspns mixed seeds (I use poppy seeds, pine nuts, pumpkin seeds, sunflower seeds, sesame seeds, linseed)
1 tbsp Xanthan gum
2 tbsps sugar
1 1/2 tsp salt
2 tsp yeast
METHOD
Put ingredients in pan in the order above.
Place in bread maker.
Choose gluten free programme.
Select dark crust.
Select 1 kg loaf size (if you don’t have a size selection on your machine that’s fine)
Press start. Scrape sides of tin down after 5/10 mins to encourage all ingredients to be mixed properly.
Cook about 2.5 hrs.
This is very much a mix and match recipe as far as flours go. If I can’t find what I want I use other flours such as brown rice or tapioca. I have never used spelt but some people may like to use it.
I also add some Lupin kibble to my flour mix, the amount varies but about half a cup to my container, in which I mix all my flours.
INGREDIENTS
200ml water
2 1/2 tbs fresh lemon juice
160g unsalted pistachios
1/2 cup Lupin Semolina
3/4 cup caster sugar
3 eggs
1 cup caster sugar
1 1/2tsp lemon rind, finely grated
Plain gluten free flour to dust
1/2 cup Lupin Flour
1/2 cup GF plain flour
2 1/2 tsp GF baking powder
150g unsalted butter, room temperature
1/2 cup Greek natural yoghurt
Chopped pistachio kernels and whipped cream to serve
METHOD
Place the water, sugar, lemon juice and rind in a small saucepan over medium heat and stir until the sugar dissolves. Increase heat to high and bring to the boil. Reduce heat to medium low. Simmer for 2 mins or until the syrup thickens. Set aside to cool.
Preheat oven to 180c. Brush a 20cm (base measurement) round non stick cake pan with butter to grease. Dust with flour. Place the pistachio kernels in a food processor and blend until finely ground.
Sift the flours, semolina and baking powder into a bowl until pale and creamy. Stir in the ground pistachio. Use an electric beater to mix the butter and sugar in a small bowl until pale and creamy. Add the eggs, one at a time, beating well after each addition. Transfer to a large bowl. Stir in the flour mixture. Add in the yoghurt and stir until well combined.
Spoon the mixture into prepared pan. Smooth the surface. Bake in oven for 50 minutes or until a skewer inserted in the centre comes out clean. Use the skewer to pierce boles all over the surface of the cake. Pour over the syrup, set aside to cool.
Transfer the cake to a serving plate and sprinkle with chopped pistachio. Serve with whipped cream.
Another scrumptious recipe from @veggie_nerd
INGREDIENTS
50g Toasted Lupin Protein Flakes
10g oats
12g macromikes powdered peanut butter
1 tsp cinnamon
55g apple sauce (small baby food jars recommended)
Drizzle sugar free maple syrup
Handful frozen blueberries
150g Yoghurt to serve
METHOD
Mix flakes, oats, peanut butter, cinnamon and apple sauce. Break it apart a bit and place in an ovenproof dish in an air fryer or oven at 180deg for 10 mins. Give it a stir and break it apart a bit more then bake for another 5 mins.
Slice apple, toss with some extra cinnamon and maple syrup. Microwave for 90 seconds, add blueberries and microwave for additional 30 seconds.
Add everything into a bowl and serve!
Thanks to our resident athlete Alyson who assured us these are a great post-run snack!
INGREDIENTS
1 cup peanut butter
1/3 cup coconut oil
1/4 cup maple/agave syrup
1.5 cups Lupin Protein Flakes, crushed
1.5 cups cornflakes, crushed
200g dark chocolate, melted
sprinkle of sea salt in mix and on top
METHOD
Mix the first three ingredients in a large bowl.
Add in Protein Flakes, cornflakes and salt.
Press the mixture firmly into a prepared loaf tin.
Refrigerate for 30 mins, until firm. Pour the melted chocolate over the top and a sprinkle of salt.
Refrigerate until firm, then slice into bars and enjoy!
Adapted from Deliciously Ella recipe.
200g Lupin Flour
1 teaspoon bicarbonate soda
75g caster sugar
1 tablespoon cacao powder
1 handful dark chocolate melts
2 tablespoons milk/milk alternative
2 tablespoons sunflower oil
Zest of 1 orange
Juice of half an orange
Preheat oven to 180 degrees fan forced ovens.
Place all of the ingredients in a large batter and mix well until a thick batter forms.
Take six balls of the dough from the mixture and use your hands to shape into cookies.
Place the cookies onto a baking tray and cook for 10 minutes or until baked through.
INGREDIENTS
Crust:
1 cup Lupin flour
1/2 tsp cinnamon
1/4 cup maple syrup
1-2 tablespoons milk/non dairy milk
pinch sea salt
Caramel ingredients:
1 healing cup pitted and soaked Medjool dates
1/4 cup peanut butter
1/4 cup milk
Topping:
1/2 cup chocolate chips
METHOD
In a small bowl, add in all base ingredients and mix until a dough forms. Add in more flour or milk if you need a different consistency. It should hold together when pressed but not be too mushy.
Press the crust evenly into a slice pan.
In a food processor add in caramel ingredients and blend until smooth.
Add the caramel layer on top of the base and pop in the freezer.
Melt chocolate chips and pour over the top of caramel. Place in fridge/freezer. Once set, dip a knife in hot water and cut into small squares.
Thank you to the brilliant @stephaniebarreca for these easy yet delicious snacks!
INGREDIENTS
1 cup coconut milk
1/4 cup tapioca flour
1 cup lupin crumbs
2 tsp all purpose seasoning
Firm tofu, cut into bite size pieces
METHOD
1. Combine flour and coconut milk. Coat tofu in batter then roll in the crumb mixture and fry in coconut oil. Serve with Caesar dressing (optional).
Thanks to @tabitha_mayr for this recipe!
Ingredients
Pumpkin seeds
Taro
Soaked chia
Banana
Dates
ABC spread
Cinnamon
Honey
Pure vanilla
Homemade granola
Lupin Protein Flakes
Method
Blend chia, dates, banana, spread, cinnamon and honey. Pour into a bowl and top with the remaining ingredients.
Thanks to Aleisha Deane Dietitian for this recipe!
Ingredients
1 1/2 cups homemade muesli (or oats)
1/3 cup rolled oats
3 dates
4 tbsp lupin crumb
1 tsp vanilla essence
2 cups frozen berries
2 tbsp chia seeds
Method
Preheat oven to 180C and line an oven tray with baking paper.
Combine the first five ingredients into a large bowl and mix until evenly combined.
Roll into balls, place on the tray and flatten.
Bake for 10 minutes.
While biscuits are cooking, make the chia jam. Add berries to a saucepan and cook until soft. Once soft, remove from the heat and add the chia seeds. Stir until jam thickens. Set aside.
Add jam to the centre of the biscuits and bake for a further 5 mins or until golden brown.
Thank you to Clare for this quick and easy recipe!
Ingredients
1 banana
1 cup frozen mixed berries
1 cup milk
3 tablespoons Lupin, Kibble, Flour or Flakes (Depending on the texture you prefer!)
1 tablespoon honey (optional)
5 tablespoons Greek yoghurt
Method
Blend it all together until smooth. Pour into to glasses and enjoy!
Adapted from Alice Zaslavsky’s recipe.
INGREDIENTS
1 cup (180g) Lupin Semolina
1 cup (230g) caster sugar
1 cup (150g) GF self-raising flour
1 tsp cinnamon
1/2 tsp salt
3-4 large granny smith apples, peeled and grated
1 tsp vanilla bean paste
Juice of 1 lemon
125g stick of salted butter, frozen (plus extra for greasing)
1 cup (100g) shelled walnuts, roughly crushed between your palms
Cream, custard or yoghurt to serve
METHOD
Preheat oven to 180°C.
Combine semolina, sugar, flour, cinnamon and salt in a bowl. Toss about to evenly distribute or use a wooden spoon if you must.
Peel, quarter, core and coarsely grate apples into a separate bowl, stirring through vanilla bean paste/extract and lemon juice to keep the apple from browning and adding to the juiciness.
Line the base of a 20/22cm springform cake tin and grease the sides (I like to use olive oil cooking spray, but you can use some extra butter for greasing). If you don't have a springform cake tin, you could also use a pie dish and scoop this out as more of a crumble.
Take the butter out of the freezer and coarsely grate a third of it across the base of the cake pan. Gently encourage the grated butter into spots that don't look as well covered.
Scoop out a cup of dry ingredients and sprinkle it across the bottom of the pan (yes, it will very likely look like the weirdest thing you've ever put in your cake tin). I like to twist the cake tin about in my hands to help distribute the dry ingredients evenly.
Then spread half the apple mixture on top of the dry ingredients layer.
Scoop another cup's worth of dry ingredients and sprinkle over the top of the apple.
Grate another third of the butter on top (if it feels like it's starting to melt, consider using some baking paper as a handle, or popping the butter back into the freezer for 15 minutes or so). If all this 'layering' talk has you confused, the order into the tin is: butter, dry, apples, dry, butter, apples, walnuts, dry, butter.
Spread the other half of the apple mixture on top of this. Arrange the crushed walnuts across this layer.
Sprinkle the rest of the dry ingredients on top. Finish with the last of the butter.
Pop onto a baking tray and bake for 30-35 minutes, until the top is slightly browned, just before the nuts begin to burn. For an oven that presents any trouble with uneven heat (like mine!), consider turning the cake tin 180 degrees and leaving it in the oven once it's off for an extra 5 minutes to help even out the browning on top with residual heat.
Allow the cake to cool in the tin, then spring open and serve with cream or yoghurt. Prepare for it to be crumbly yet light, and for your guests to be amazed.
INGREDIENTS
125 g butter
1/2 tsp vanilla essence
1/2 cup caster sugar
1/2 cup brown sugar
1 egg, beaten
1/2 cup peanut butter
1 1/2 cups Lupin Flour
1 tsp bicarb soda
METHOD
Cream butter, essence and sugars until light and fluffy. Add egg, beating well.
Stir in peanut butter, then sifted dry ingredients. Form mixture into small balls and place onto lightly greased tray. Press down with prongs of fork.
Bake in moderate oven for 10 minutes. Cool on tray for five minutes before transferring to wire rack to cool before keeping in an airtight container to maintain chewiness!
Thanks to @veggie_nerd for this one!
INGREDIENTS
Lupin Kibble
20g steelcut oats
40g flavoured protein powder (suggested Botanika Blends Cinnamon Donut)
10g flaxseed
100ml vanilla almond milk
Berries and seeds to top
METHOD
Cook the kibble and steelcut oats on the stove in plenty of water for 20 mins, then drain.
Stir through protein, flax and almond milk and refrigerate overnight.
Top with berries and seeds before serving.
Thanks to our inspo for this recipe - Leah Itsines ‘Bare’ guide!
INGREDIENTS
1 1/2 cups of slivered almonds
1 tablespoon vanilla essence
2 tablespoons coconut oil, melted
1/4 cup almond meal
1 1/2 cup dried apricots
1 cup desiccated coconut
1/2 cup Lupin Crumb
1/2 cup water
METHOD
Place almonds, vanilla essence, water, melted coconut oil, almond meal, half of the coconut and dried apricots into a food processor.
Blend this mixture for 2-3 minutes or until it has come together.
Take a small bit of this mixture into the palm of your hand and roll into a small ball.
Repeat until all the mixture is gone.
Roll each ball in the remaining desiccated coconut.
Leave in the fridge for 30 minutes before eating, these can last up to a week in the fridge.
enhancing your wellbeing naturally
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