Lupin Bean & Flour

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Information, General

• Nutritional Information (for 1 tbsp)
  • Flours & Fibers:
    • Almond Flour: 40 calories, 1.0 net carbs, 2.0 gm fiber, 3.0 gm protein, 0 mg sodium
    • Almond Flour, defatted: 22.5 calories, 1.0 net carbs, 1.0 gm fiber, 3.0 g protein, 0 mg sodium
      (this will absorb more water than regular almond flour)
    • Carob Powder: 13 calories, 3.0 net carbs, 2.0 gm fiber, 0.0 gm protein, 0 mg caffeine
    • Cocoa: 10 calories, 1.0 net carbs, 2.0 gm fiber, <1 gm protein, 8.4 mg caffeine, 106 mg theobromine
    • Coconut Flour: 30 calories, 1.5 net carbs, 2.5 gm fiber, 1.0 gm protein
    • Corn Meal: 30 calories, 6.7 net carbs, 0.3 g fiber, 0.67 g protein, 0.0 mg sodium
    • Cornstarch: 40 calories, 9.0 net carbs, 0.0 gm fiber, 0.0 gm protein, 0.0 mg sodium
    • Flax Seed Flour, defatted: 35 calories, 0.5 carbs, 3.0 gm fiber, 3.5 gm protein, 5 mg sodium
    • Lupin flour: 20.6 calories, 0.375 net carbs, 2.25 gm fiber, 2.44 gm protein, 2.8 gm sodium
    • Oat Fiber: 0.0 calories, 0.0 net carbs, 4.5 gm fiber, 0.0 gm protein, 7.5 mg sodium
    • Oat Flour: 30 calories, 4.125 net carbs, 0.75 gm fiber, 1.3125 gm protein
    • Peanut Butter Flour: 25.5 calories, 1.0 net carbs, 1.0 gm fiber, 3.0 gm protein, 0 mg sodium
    • Pea Protein: 27.5 calories, <0.5 carbs,<0.5 gm fiber, 5.25 gm protein, 45 mg sodium
    • Psyllium Husk Flakes: 15.0 calories, 0.0 net carbs, 5.0 gm fiber, 0.0 gm protein, 15 mg sodium
    • Psyllium Husk Powder: 35.0 calories, 3.1 net carbs, 6.9 gm fiber, 2.5 gm protein, 0.3 mg sodium
    • Soy flour, defatted: 20.5 calories, 1.3 net carbs, 1.1 gm fiber, 2.9 g protein, 1.24 mg sodium
    • TVP granules: 20.0 calories, 0.75 net carbs, 1.0 gm fiber, 3.0 g protein, 0.5 mg sodium
    • TVP flour: 40.0 calories, 1.50 net carbs, 2.0 gm fiber, 6.0 g protein, 1.0 mg sodium <== HIGHEST protein by far
      (1/4 cup TVP granules produces 2 tbsp TVP flour when ground; this is very fine flour)

  • Protein Powders:
    • Casein Protein: 22.0 calories, 0.4 net carbs, 0.0 gm fiber, 4.8 gm protein
    • Collagen Peptides: 17.5 calories, 0.0 net carbs, 0.0 gm fiber, 4.5 gm protein, 27.5 mg sodium
    • Egg White Powder: 26 calories, 0.0 net carbs, 0.0 gm fiber, 6.0 gm protein
    • Whey Protein (PP Vanilla): 32 calories, 1.6 net carbs, 0.0 gm fiber, 5.0 gm protein
    • Whey Protein Isolate: 26 calories, 0.2 net carbs, 0.2 gm fiber, 6.0 gm protein

  • Dairy Ingredients:
    • Cottage Cheese, small curd: 13.88 calories, 0.5 net carbs, 0.0 gm fiber, 1.56 gm protein
    • Cream Cheese: 49 calories, 0.6 net carbs, 0.0 gm fiber, 0.9 gm protein
    • Cream Cheese, fat free: 14 calories, 0.8 net carbs, 0.0 gm fiber, 2.1 gm protein
    • Cream Cheese, whipped: 25 calories, 1.0 net carbs, 0.0 gm fiber, 0.5 gm protein, 45 mg sodium
    • Heavy Whipping Cream: 50 calories, 1.0 net carbs, 0.0 gm fiber, 0.0 gm protein
    • Sour Cream: 30 calories, 0.5 net carbs, 0.0 gm fiber, 0.5 gm protein, 7.5 mg sodium
    • Table Cream: 25 calories, 1.0 net carbs, 0.0 gm fiber, 0.0 gram protein, 5.0 mg sodium
    • Yogurt, plain: 9.3 calories, 0.6875 net carbs, 0.0 gm fiber, 0.5625 gm protein

  • Liquid Ingredients:
    • Calorie Countdown Chocolate Milk: 5.0 calories, 0.25 net carbs, 0.125 gm fiber, 0.375 gm protein
    • Calorie Countdown Vanilla Milk: 4.375 calories, 0.1875 net carbs, 0.0 gm fiber, 0.3125 gm protein
    • Liquid Egg Whites: 8.33 calories, 0.0 net carbs, 0.0 gm fiber, 1.67 gm protein, 25 mg sodium

  • Fats and Oils:
    • Almond butter: 95 calories, 2.0 net carbs, 1.5 gm fiber, 3.0 gm protein, 32.5 mg sodium
    • Butter: 100 calories, 0.0 net carbs, 0.0 gm fiber, 0.0 gm protein
    • Canola oil: 120 calories, 0.0 net carbs, 0.0 gm fiber, 0.0 gm protein
    • Cocoa Butter: 119 calories, 0.0 net carbs, 0.0 gm fiber, 0.0 gm protein
    • Coconut Oil: 117 calories, 0.0 net carbs, 0.0 gm fiber, 0.0 gm protein
    • Peanut butter: 95 calories, 2.0 net carbs, 1.5 gm fiber, 4.0 gm protein, 20 mg sodium

  • Bulking Ingredients:
    • Applesauce, unsweetened: 17.2 calories, 1.5 net carbs, 0.17 gm fiber, 0.025 gm protein
    • Bananas, mashed: 25.0 calories, 2.85 net carbs, 0.36 gm fiber, 0.153 gm protein
    • Carrots, baby food strained: 4.0 calories, 0.64 net carbs, 0.20 gm fiber, 0.11 gm protein
    • Pumpkin Puree: 6.25 calories, 0.875 net carbs, 0.375 gm fiber, 0.125 gm protein

  • Thickeners:
    • Glucomannan Powder: 30.0 calories, 0.0 net carbs, 7.2 gm fiber, 0.0 gm protein, 12 mg sodium
    • Guar Gum: 30.0 calories, 0.0 net carbs, 6.0 gm fiber, 0.0 gm protein, 0.0 mg sodium
    • Xanthan Gum: 30.0 calories, 7.2 net carbs, 0.1 gm fiber, 0.0 gm protein, 0.7 mg sodium

• Substitutions
  • Low Carb Ingredient Conversion, American <=> Metric @ lowcarbmaven.com (07/22)

  • Guide to Lupin Flour II by The Keto Kitchen @ youtube.com (07/22)
    • Hooser Hill Farm Lupin Flour is a sweet lupin flour (less bitter)
    • You can replace coconut or almond flour with lupin flour in almost any keto recipe
    • 100 grams of almond flour can be replaced with 60 grams of lupin flour
    • 100 grams of coconut flour can be replaced with 200 grams of lupin flour
    • Lupin flour by itself will make denser, more earthy flavor
    • Now he uses Miracle Flour, instead of Hooser Hill Farm Lupin Flour
    • Favorite is 25% lupin and 75% almond flour in Keto Connect bread recipe
    • As the amount of lupin went up, the bitterness and saltiness (from the butter) emerged
    • The Keto Kitchen Play List @ youtube.com (07/22)

  • 1 tsp baking soda = 3 tsp baking powder

  • Psyllium Husks and Powder
    • Psyllium Husks and Powder @ youtube.com (07/22)
    • Use a 1:1 ratio when replacing psyllium husk with xanthan gum; xanthan gum can be
      very slimy in high concentrations
    • Psyllium husk powder makes "slime"
    • Use a 1:1 ratio when replacing psyllium husk powder with ground chia seeds or
      ground flax seeds
    • Cuisinart DLC-2ABC Mini-Prep Plus 24-Ounce Food Processor, 3 Cup @ amazon.com ($39.95) (07/22)

  • How to Substitute Applesauce for Fat in Baking @ azcentral.com (07/22)
    • Use applesauce in cakes, quick breads, and muffins that are already moist and dense
    • Brownies made with applesauce can end up dry and crumbly
    • Cookies made with applesauce bake up puffy and cake-like, not flat and crisp
    • Let baked goods made with applesauce cool for 10-15 minutes before cutting
      (to prevent crumbling)
    • Applesauce adds its own liquid
    • Traditional white/yellow cakes: replace oil with equal amount of applesauce; reduce
      other liquid by 1/4 cup
    • Brownies: replace oil with an equal amount of applesauce; reduce other liquids by half
    • Oatmeal cookies: replace oil with an equal amount of applesauce; leave out other liquids
    • Chocolate chip cookies: replace each 1/3 cup of oil with 1/4 cup applesauce and leave
      out other liquids
    • Peanut butter cookies: replace each 1/4 cup oil with 2 tbsp applesauce and leave out
      other liquids

• Lupin Products
  • Lupin Foods
    • Recipes @ lupinfoods.com.au (07/22)

  • The Lupin Co.
    • Getting Started with Your TLC Lupin Protein Flakes @ thelupincompany.com (07/22)

    • How to Cook Lupin Flakes @ thelupinco.com.au (07/22)

    • Recipes @ thelupinco.com.au (07/22)

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Baking Blends

• Anthony's Premium Lupin Flour @ amazon.com (1 lb; $10.99) (07/22)
  • Made of Sweet Lupin Beans
  • The flour is yellow, and whatever you cook with it will get that yellow hue
  • Anthony's lupin flour has a strong bean flavor (but not bitter), quite unique
  • For most recipes I find that it works better using 4g of each oat fiber and
    psyllium husk per 29g serving of lupin flour
  • It bakes and cooks identically to regular flour, as long as I use hot water
  • A splash of vinegar (or other acid) helps with the rise of baked goods

• Low Carb Flour Replacement @ ketoshop.com (07/22)
  • 2 scoops (55 grams) of Ketogenics unflavored Iso-Whey protein power
  • 80 gms (1 cup) Oat Fiber
  • 112 gms (1 cup) Coconut Flour
  • 140 gms of ground Flax meal (we used a defatted/low fat version)
  • 8 gms Xanthan gum

• Lupine Flour Pancakes @ onandoffketo.com (07/22)
  • Ingredients for Make-Ahead Keto Pancake Mix
    • 4 cups lupin flour
    • 1 cup almond flour
    • 1/2 cup your favorite keto sweetener
    • 4 tsp baking powder
    • 2 tsp xanthan gum
    • 2 tsp pink salt
    • 2 tsp cinnamon powder
  • Instructions For Make-Ahead Keto Pancake Mix
    • Pour everything into a large (at least 6 cups) air-tight container
    • Shake well to incorporate all the ingredients thoroughly
  • Ingredients for Making Pancakes
    • 1/4 cup of mixture
    • 1 tbsp coconut oil
    • 1 egg
    • 2 tbsp milk of choice
    • This will make two medium-sized pancakes

• 1 cup lupin flour, 1/2 cup oat fiber, and 1/2 cup wheat protein isolate
  makes a good "flour"

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Bars

• Almond Lupin Squares @ netrition.com (07/22)
  • Ingredients for Bars
    • 1 cup Lupin Flour
    • 1/2 tsp. ground cinnamon
    • 1/2 cup almond meal
    • 1/2 cup firmly packed Splenda Brown Sugar Blend
    • 6 tbs. butter, melted
    • 1 1/2 cup slivered almonds
  • Ingredients for Topping
    • 3 eggs, lightly beaten
    • 1/4 cup firmly packed Splenda Brown Sugar Blend
    • 1/4 cup honey
    • 1/2 cup Sugar-Free Chocolate Chips, melted
  • Instructions for Topping
    • Combine egg, sugar and honey in bowl
    • Stir in melted chocolate chips
  • Instructions for Bars
    • Preheat oven to 350 degrees
    • Grease/line a 8 x 8 inch baking pan
    • Combine lupin flour, cinnamon, almond meal, sugar and butter in a bowl
    • Press evenly into prepared pan
    • Bake for 12 minutes or until lightly browned
    • Cool
    • Reduce oven temperature to 325 degrees
    • Pour topping over base, sprinkle with slivered almonds
    • Bake in oven for approx. 40 minutes or until topping is set
    • Cool in pan
    • Refrigerate before cutting and store in refrigerator

• Keto Breakfast Bars @ modernmountainflour.com (07/22)
  • Ingredients
    • 3/4 Cup Modern Mountain Lupin Flour
    • 3/4 Cup almond flour
    • 1/4 Cup unsweetened dessicated coconut
    • 1/2 Cup monkfruit sweetener
    • 1 1/2 Cup all-natural raspberries (preferably fresh, but frozen works OK too!)
    • 1/4 Cup sliced almonds
    • 1/4 Cup water
    • 1 Egg
    • 4 TBSP coconut oil (or butter), melted
    • 1 1/2 TSP baking powder
    • 1 1/4 TSP salt
    • 1/2 TSP ground ginger
    • 1 TSP cinnamon
  • Instructions
    • Preheat the oven to 350 deg F
    • Line a square 8"x8" baking dish with parchment paper; brush with melted coconut oil or butter
    • In a medium bowl combine the lupin and almond flours, coconut, cinnamon, ginger,
      salt and baking powder; whisk to combine
    • Whisk the melted coconut oil and monk fruit sweetener together; then whisk in the
      egg followed by the water
    • Stir wet ingredients into dry ingredients with a spatula
    • Transfer to the baking dish and spread into an even layer
    • Place the raspberries evenly across the dough
    • Gently press down then sprinkle the sliced almonds over the top
    • Bake for ~30 minutes until the edges have started to brown and the center has puffed
    • A toothpick inserted into the center should be clean when removed
  • Note
    • We recommend checking with a toothpick test at 20 minutes just to be safe!

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Biscuits

• Lupin Flour Biscuits @ lowcarbdelish.com (06/22)
  • Ingredients
    • 1 cup heavy whipping cream
    • 1 teaspoon sour cream
    • 2 eggs
    • 3 tablespoons butter, melted
    • 1 tablespoon preferred sweetener (she used 1/2 tbsp Stevia Blend)
    • 1 cup lupin flour
    • 1/2 teaspoon xantham gum
    • 1 teaspoon baking powder
    • 1 tablespoon butter, cold
  • Instructions
    • Preheat oven to 400 deg F
    • Melt 3 tablespoons of butter
    • Add heavy whipping cream, sour cream and eggs to a large mixing bowl; mix well
    • Pour in melted butter and combine
    • Add dry ingredients and mix until combined
    • Place batter into silicon muffin cups, filling approximately halfway
    • Add a sliver of butter to the top of each biscuit
    • Bake for 15 minutes; remove from heat promptly
  • Notes
    • She used Lupina brand
    • The batter had a hint of a bean sprout flavor
    • 1 biscuit has 142 calories, 4.8 net carbs, 5.5 gm protein, 69 mg sodium

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Bread

• 0.5 Net Carb Oat Fiber Flatbread @ youtube.com (Heavenly Fan) (07/22)
  • Ingredients
    • Flour options:
      • 50 grams almond flour
      • 50 grams lupin flour
      • 30 grams coconut flour
    • 50g oat fiber
    • 20g psyllium husk powder (~4 tbsp)
    • 1 tsp baking powder
    • 1/2 tsp xanthan gum
    • A pinch of salt
    • 2 tbsp oil
    • 10-12 tbsp hot water
  • Instructions
    • Mix all dry ingredients in a bowl, mix well
    • Add in 10-12 tbsp of hot water (adjust according to the flour you use)
    • Mix/knead the dough till moist and smooth
    • Cover the dough with a moist towel and let it rest for 15 minutes
    • Divide the dough into 6 equal portions
    • Roll out with a rolling pin or tortilla press
    • Cook the rolled out flatbread dough in a greased frying pan till golden brown on both sides
  • 1-carb Keto Pizza & Tortilla Chips @ youtube.com (Heavenly Fan) (07/22)

• Almost Zero Carb Bread @ onandoffketo.com (07/22)
  • Ingredients
    • 6 eggs, separated
    • 1 tsp vanilla extract
    • 36g butter, melted (2.5 tbsp)
    • 112g lupin flour (just shy of a cup)
    • 1/3 cup erythritol
    • 2 tsp baking powder
    • 1/2 tsp pink salt
    • 1/4 tsp cinnamon
    • 1/4 tsp cream of tartar
  • Instructions
    • Preheat the oven to 350 deg F
    • Prepare a loaf pan with parchment paper or grease with butter
    • In a large bowl, mix lupin flour, erythritol, baking powder and cinnamon
    • In another large bowl, add the cream of tartar to the egg whites; whisk into firm peaks
    • Add the butter, egg yolks and vanilla to the dry ingredients
    • Add 1/3 of the egg whites; mix until well combined
    • Add another 1/3 of egg whites and mix
    • Then add final third being careful not to over mix
    • Pour the batter into the prepared loaf pan
    • Place in oven for 30 minutes or until golden brown on top
    • It should have risen and a knife inserted into the middle will come out clean
    • Remove and leave to cool in the pan for 10 minutes
    • Remove from the pan and cool completely on a wire rack
    • Slice into 12 pieces and enjoy!
  • Notes
    • I use a 9x5 loaf pan, but an 8x4 might work better
    • Each slice has about 64 calories

• Keto Burger Buns @ seriousketo.com (07/22)
  • Keto Burger Buns @ youtube.com (07/22)

• Keto Hamburger Buns @ lowcarblove.com (07/22)
  • Keto Hamburger Buns @ youtube.com (Low Carb Love) (07/22)

• Keto Hamburger Buns vs Sola Bread @ youtube.com (Tim Talks Cooking) (07/22)

• Keto Lupin Dinner Rolls @ queenketo.com (07/22)
  • Ingredients
    • 9 tbsp + 2 tsp (60g) lupin flour
    • 8 tbsp + 2 tsp (60g) fine coconut flour
    • 1 tbsp + 1/3 tsp (10g) fine psyllium husk powder
    • 6 1/2 tbsp (30g) oat fiber
    • 1/4 tsp xanthan gum
    • 1/2 tsp baking soda (or 1 1/2 tsp baking powder)
    • 2 tsp baking powder
    • 1/2 tsp fine Himalayan pink salt
    • 1 TBSP (15g) apple cider vinegar
    • 2 TBSP (30g) extra virgin olive oil
    • 1 2/3 cups (400g) hot water (not boiling)
  • Instructions
    • Preheat oven to 338 deg F, and place a sheet of non-stick parchment paper over
      an oven rack
    • Using a large pyrex glass or mixing bowl, sift and mix dry ingredients thoroughly
    • Add oil and vinegar to the hot water, and give it a stir
    • Pour the liquid over the dry ingredients and quickly combine using a fork
      (the mixture will thicken very quickly) keep working it until everything is well
      amalgamated and a dough forms
    • Wearing food-safe disposable gloves, shape the dough into a log approximately 12 inches
    • Slice the log in half, and then each section in half again, until you obtain 8 pieces
    • Shape the pieces so they're rounded and smooth, then flatten them to 1/2 inch height;
      set aside for 15 minutes
    • Place the rolls over an oven rack lined with non-stick baking paper, and make 2-3
      deep cuts over the centre of each
    • Bake for 60 mins; turn oven off and check if they sound hollow when tapped
    • If they don't sound hollow, pierce 3 holes into the bottom of each roll using a
      wooden skewer, and put them back in the oven (heat off) for 10 minutes (this is to
      ensure that the center is cooked through)
    • Remove from oven and let cool
  • Notes
    • These rolls will be light and partly hollow inside
    • I keep mine in a paper bag on the kitchen counter; no need to refrigerate4
    • The rolls will soften once cooled
    • Cut them in half and toast then for a few minutes to get a crust

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Breading

• Air Fried Chicken @ ketowithmona.com (07/22)

• Keto Fried Chicken @ modernmountainflour.com (07/22)

• Lupin Battered Fish @ myprovincialkitchen.com.au (07/22)

• Lupin Crumbs @ lupinfoods.com.au (07/22)

• Lupin Low Carb Pan Fried Fish @ debbiemakeslowcarbdelicious.com (07/22)
  • Ingredients for basic batter
    • 4 Fish fillets, such as flounder or any other fresh fish
    • 1/2 cup Lupin flour
    • 1 Egg
    • 2 Tbsp Butter
    • salt and pepper to taste
  • Instructions
    • In a shallow dish, whisk the egg; set aside
    • On large flat plate or shallow dish, spread Lupin flour evenly with the back
      of a spoon or spatula
    • Add and mix in desired seasonings to the lupin flour
    • Using tongs or a fork dip the fish fillets into the whisked egg, completely
      coating the fillets on both sides
    • Then dip each fillet into the Lupin flour mixture, shaking off the excess
    • Place the coated fillets on a plate and set aside
    • Heat a large frying pan until medium-hot
    • Add the butter to the pan, allow to melt, then add the fish
    • Cook until golden on both sides
    • Season with salt and pepper

• Low-Carb Parmesan Chicken @ ketodietapp.com (07/22)

• Lupin Flour Onion Rings @ youtube.com (07/22)

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Brownies

• Lupin Brownie @ carringtonfarms.com (07/22)

• Lupin Flour Brownies @ onandoffketo.com (07/22)
  • Ingredients
    • 1/2 cup lupin flour
    • 1/4 cup unsweetened cocoa powder
    • 1/2 cup sweetener (1/4 cup Lakanto and 1/4 cup xylitol)
    • 1 tablespoon instant coffee
    • 1/2 teaspoon aluminum-free baking powder
    • 1/2 teaspoon sea salt
    • one stick butter
    • 2 tbsp coconut oil (or just use more butter)
    • 3 eggs at room temperature
    • 1 teaspoon vanilla extract
    • 1/4 cup sugar-free chocolate chips or chunks of dark chocolate
  • Instructions
    • Preheat oven to 350 degrees
    • Line an 8x8 baking pan with parchment or grease with butter and set aside
    • In a medium-sized bowl, mix all your dry ingredients together with a whisk
    • Melt your butter in the microwave and stir in the vanilla
    • Stir the butter and vanilla to the dry mix to cool it down before adding the eggs
    • Add in the eggs and mix very lightly, only to bring all the ingredients together
    • Pour into prepared pan
    • Bake for 20 minutes and not a minute over
    • Remove from pan and allow to cool completely

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Burgers, Meatballs, and Tacos

• Burgers
  • Easy Grilled Veggie Burgers @ carringtonfarms.com (07/22)
    • Ingredients
      • 1 14-oz. block extra-firm tofu, drained
      • 2 14.5-oz. cans black beans, rinsed and drained
      • 1/4 cup almond butter
      • 1/4 cup mayonnaise
      • 2 garlic cloves, finely grated
      • 4 tsp. chili powder
      • 2 tsp. kosher salt
      • 2 cups Carrington Farms Ground Lupin Bean, cooked
      • 1/4 cup Carrington Farms Organic Milled Flax
      • 2 Tbsp. cornstarch
      • Carrington Farms Coconut Oil Cooking Spray
      • Toasted buns + toppings of your choice
    • Instructions
      • Prepare a grill for medium-high, direct heat; clean and oil grate
      • Shred tofu using the large holes of a box grater
      • Firmly squeeze tofu to drain excess liquid
      • Coat a nonstick skillet with the Coconut Oil Cooking Spray
      • Cook tofu and beans, tossing occasionally, until beans look slightly dried out and
        their skins are darkened (about 10–12 minutes)
      • Whisk almond butter and mayonnaise in a medium bowl until smooth
      • Whisk in garlic, chili powder, and salt
      • Add tofu-bean mixture and cooked Ground Lupin Bean; stir well to combine
      • Stir Organic Milled Flax and 1/4 cup cold water in a small bowl
      • Let sit until a thick paste forms, about 1 minute
      • Add to tofu-bean mixture along with cornstarch and stir well to combine
      • Using oiled hands, form mixture into 8–10 patties about 1/2" thick
      • Grill until lightly charred around the edges, about 2 minutes
      • Flip and grill on the other side until lightly charred and warmed through, about
        2 minutes more
      • Place burgers on bottoms of buns
      • Pile high with pickled onions, tomato, lettuce, pickles, or whatever you like
      • Close with bun and serve

  • Lupin Vegetable Patties @ lupinfoods.com.au (07/22)

  • Mushroom Burger with Lupin Flour and Grits @ diet-health.info (07/22)

  • Vegetable Burger of Lupin Beans and Pumpkin @ pietrufurnar.altervista.org (07/22)

• Meatballs
  • BBQ Lupin Meatballs @ carringtonfarms.com (07/22)

  • Luping Meatball @ carringtonfarms.com (07/22)

• Stuffed Peppers
  • Lupin Stuffed Peppers @ carringtonfarms.com (07/22)

• Tacos
  • Lupin Tacos @ carringtonfarms.com (07/22)
    • Ingredients
      • 1 cup Ground Lupin Bean, prepared according to the instructions on the package
      • Seasonings
        • 1/2 cup salsa
        • 1 Tbsp nutritional yeast
        • 2 tsp ground cumin
        • 2 tsp ground chili powder
        • 1/2 tsp garlic powder
        • 1/2 tsp salt
        • 1/2 tsp black pepper
        • 1 Tbsp Carrington Farms Coconut & Olive Oil Blend
      • Taco Assembly
        • Lime wedges, fresh cilantro, tortillas of choice
    • Instructions
      • Mix together Carrington Farms Ground Lupin Bean, salsa, nutritional yeast, cumin,
        chili powder, garlic powder, sea salt, and black pepper in a medium bowl
      • Add oil to skillet over medium-high heat until oil starts to shimmer
      • Add seasoned ground lupin bean mixture and sauté over medium-high heat for 5-7
        minutes until lupin texture becomes taco-meat-like, with crispy edges and tender
        crumbles
      • In a dry pan, lightly toast corn tortillas for 30 seconds on each side on high heat
      • Set aside on a plate with a damp towel over your stack of tortillas till ready to serve
      • Assemble lupin “taco meat” on top of warm tortillas and top with fresh cilantro
        and diced onion, or your favorite taco toppings
      • Garnish with lime wedges to squeeze on top

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Cakes and Cupcakes

• Cakes

• Cupcakes
  • Halloween Ghost Cupcakes @ queenketo.com (07/22)

• Doughnut Holes
  • Doughnut Holes @ youtube.com (Heavenly Fan) (07/22)
    • Ingredients
      • 125g ground almonds/almond meal
      • 20g psyllium husk powder
      • 1 teaspoon baking powder
      • 1/4 teaspoon xanthan gum
      • Sweetener of your choice
      • Vanilla extract
      • a pinch of salt
      • 2 tbsp lupin flour (or replace it with 2 tbsp ground almonds)
      • 1/2 teaspoon quick action yeast (optional)
      • 1/2 cup + 1-2 tbsp hot water
    • Instructions
      • Sift all the dry ingredients through a colander to incorporate more air in the mixture
      • Add in hot water and mix/knead well till it forms into a smooth and moist dough
      • Divide the dough into the portion size desired (20g per donut for me is perfect)
      • Roll them into smooth dough balls
      • Cook the dough balls in a pot of hot water
      • Once the dough balls float to the top, cook further 2-3mins and scoop them out to
        cool on kitchen towels
      • Fill a pot with an inch of oil (enough to cover half a donut)
      • Heat the oil with medium/low heat
      • Drop in the dough balls to fry till they become golden brown (turn them constantly
        for even browning)
      • While the donuts are still warm, cover them with granulated sweetener (Truvia)
    • Notes and Comments
      • The yeast makes the dough moister and more aromatic
      • I swapped coconut flour for the lupin flour
      • I used peanut flour instead of lupin flour
      • Almond meal is indeed coarser than the fine one

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Cookies

• Chocolate Chip Lupin Flour Cookies @ familyandglamour.com (07/22)
  • Ingredients
    • 3/4 cup lupin flour + 2 tbsp
    • 1/4 tsp xanthan gum (optional)
    • 1/2 tsp baking soda (or 1 1/2 tsp baking powder)
    • 1/4 tsp salt (optional)
    • 1/4 cup oil, or melted butter
    • 1/2 cup brown cane sugar (or golden erythritol for keto option)
    • 1/2 tsp vanilla
    • 1 large egg
    • 1/3 cup dark chocolate pieces, or dark chocolate chips (80 g)
  • Instructions
    • Preheat oven to 325 deg F
    • In a mixing bowl, add lupin flour, xanthan gum, baking soda, and salt
    • Mix to combine.
    • In the other mixing bowl, add oil, sugar, vanilla, and egg.
    • Mix thoroughly with hand mixer or in a stand mixer with the corresponding bowl
    • Blend for 1 minute on medium speed until sugar is dissolved
    • Add dry ingredients into the wet ingredients
    • Mix until a ball of dough forms (should be soft)
    • Break the dark chocolate bar into chunks and gently fold into the dough
    • If using chocolate chips, gently fold those into the dough mixture
    • Line two baking trays with parchment paper or silicone mats
    • Add 1 1/2 tablespoon scoops (using ice cream scoop or tablespoon) of cookie dough
      onto the baking trays, leaving 2 inches in between each cookie (the cookies will flatten
      while baking)
    • Bake the cookies one tray at a time on the middle rack for 8-10 minutes
    • The cookies will look under done in the middle, but should have golden edges
    • Remove the cookie tray from the oven and repeat with the second tray
    • Allow the cookies to cool on the counter, or on a wire rack for 10-15 minutes

• Chocolate Protein Cookies @ lupinfoods.com.au (07/22)

• Lemon Cardamom Cookies @ queenketo.com (07/22)

• Lemon Cookie Crisps @ ketoforreallifepeople.com (06/22)

• Minty Chocolate Bites @ queenketo.com (07/22)

• Olive Oil Biscuits (Cookies) @ queenketo.com (07/22)

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Crackers & Chips

• Crackers
  • Crazy Good Keto Crackers @ ketoforreallifepeople.com (06/22)
    • Ingredients
      • 3/4 cup ground flaxseed
      • 1/4 cup lupin flour, I prefer Miracle Four
      • 1/2 cup water
      • 1/2 teaspoon salt
      • 1/2 teaspoon sunflower lecithin
      • 1 tablespoon garlic powder or seasoning of choice
    • Instructions
      • Preheat oven to 325 deg F
      • Line baking sheet with parchment paper and tear another piece of equal size
      • Place dry ingredients in bowl and mix
      • Add water
      • Mix until dough forms a ball, it will be a little stiff
      • Pat dough out into disc and flatten slightly,
      • Place between sheets of parchment paper and roll out to about and 1/8 of an inch thick
      • You can cut into any shape you want or bake as a single sheet
      • There is no need to dock as there isn’t any leavening in this recipe
      • Bake for 30-35 minutes, allow to cool and enjoy!

  • Keto Graham Crackers @ idontsugarcoat.com (07/22)
    • Ingredients
      • 1/2 cup (56g) Walnut Flour (can substitute with Almond Flour)
      • 1/2 cup (60g) Lupin Flour
      • 1 tbsp (8g) Golden Ground Flaxseed
      • 2 1/2 tbsp Brown Swerve (sweeten to taste)
      • 3 1/2 tbsp (52g) Non-Dairy Milk
      • 1 tsp Cinnamon
      • 1/4 tsp Salt
      • 1/4 tsp Nutmeg
      • 1 tsp Vanilla Extract
      • Optional: Mix together 2 tbsp Granular Sweetener and 1 tsp Cinnamon for topping
    • Instructions
      • Preheat oven at 350 deg F
      • Combine walnut flour, lupin flour, golden flaxseed, and brown swerve into a mixing bowl
      • Mix well
      • Add the cinnamon, nutmeg, and salt; stir again
      • Add the vanilla extract and non-dairy milk
      • Blend the ingredient together until a dough forms (rubber spatula and/or hands)
      • Place the dough on a sheet of parchment paper and shape it like a square
      • Lay another sheet of parchment paper on top
      • Roll the dough out until it’s pretty thin, 1/4 inch or less
      • Remove the top layer of parchment paper
      • Before cutting, if you want, add some holes to the crackers
      • Using a pizza cutter, trim a 1/2 inch border around the dough but don’t remove it
      • During the cooking phase, the edges tend to get darker than the rest of the crackers
      • If you pre-trim, then it easy to remove that part from the cracker
      • Now cut the rest of the dough to the size you would like your crackers to be
      • If using cinnamon and sweetener blend, sprinkle it on top now
      • Place crackers, still on parchment paper, on a cookie sheet
      • Bake in the oven for 20-25 minutes
      • Check them around the 10-minute mark
      • If they are nicely browned, lay a sheet of aluminum foil on top to stop the browning
        and cook the rest of the way
    • Notes
      • 1 cracker has 40 calories, 0.1 net carbs, 1.8 gm protem

  • Keto Vegan Cheese Crackers @ youtube.com (Heavenly Fan) (07/22)
    • Ingredients
      • Flour Options and amount of water to be used for each option
        • 100 grams almond flour (3-4 tbsp water)
        • 100 grams lupin flour (5-6 tbsp water)
        • 60 grams coconut flour (5-6 tbsp water)
        • 70 grams almond flour, 30 grams oat fiber (4-5 tbsp water)
        • 70 grams lupin flour, 30 grams oat fiber (6-7 tbsp water)
        • 40 grams coconut flour 20 grams oat fiber (6-7 tbsp water)
      • 1/2 tsp baking powder
      • 1 tsp Xanthan gum
      • 50g grated vegan cheese
      • A pinch of salt
      • 2 tbsp oil (I use olive oil)
      • Cold water (see quantity above)
    • Instructions
      • Mix all dry ingredients together in a bowl
      • Pour in oil and cold water and mix/knead till it forms a dough
      • Incorporate the grated cheese in the dough and mix well
      • Roll out the cracker dough with a rolling pin or tortilla press (regular cracker thickness)
      • Cut out with a cookie cutter or a knife
      • Lay the cracker dough on a greased parchment paper on a baking tray
      • Prick the crackers with a fork and brush a layer of oil on top
      • Bake in a 170C/325F preheated oven for 10-15 mins on the first side, flip over, and
        bake the 2nd side for 5-10 mins. Both sides should be lightly golden brown

  • "Pan Head" Keto Crackers @ youtube.com (07/22)
    • Ingredients
      • 2 tsp lupin flour
      • 2 tsp almond flour
      • 4 tsp psyllium husk powder
      • 1/2 tsp xanthan gum
      • 1/4 tsp sea salt
      • 135 grams paneer (4.76 ounces), cubed
      • 1/2 cup very warm water (115 mL)
      • 2 tsp avocado oil
    • Instructions
      • Combine lupin flour, almond flour, psyllium husk powder, xanthan gum and salt
        in a small bowl and set aside
      • In a food processor, process the paneer for 8-10 long pulses or until it appears
        very finely crumbled
      • Add the dry ingredients from step #1 and process for 20-30 seconds, until what you
        have looks similar in texture to almond flour
      • In a measuring cup, combine the water and avocado oil, then pour into your running
        food processor
      • Process until the dough forms a ball that mostly cleans the sides of the bowl
      • Turn out the dough on to a piece of plastic wrap, then wrap it and allow it to sit
        for 20 minutes while your oven preheats to 325 deg F (163 deg C)
      • Roll out dough on a silicone baking mat to about 15"x10"
      • Transfer the mat to a baking sheet and place in the over for 5 minutes so that the
        dough can start to firm up
      • Remove the dough from oven and using a pizza cutter, gently score the dough into squares
      • Depending on the size, you should have anywhere from 48–60 crackers
      • Poke each square with a fork to keep it from inflating when you bake the crackers
      • Return the baking sheet to the oven and bake for 40 minutes, rotating the baking sheet
        half way through
      • Remove the crackers from the oven
      • Any crackers that easily break off should be moved to a cookie tray. This is usually
        the perimeter row or two
      • Flip any crackers that are still soft, upside down and continue to bake, checking
        them every 5 minutes to see if they are done
      • Store cooled crackers in a ziplock bag with a desiccant packet to keep them crispy
    • Notes
      • Serving size will be 10-12 crackers
      • NOW psyllium husk powder will not turn the crackers purple; other brands may do this
      • Adding something acidic (vinegar, lime juice, etc) may prevent the purple color
      • Gopi Paneer Low Sodium Cheese @ wholefoodsmarket.com (8 oz; $7.49) (07/22)
        • Sold in the Plano store (Preston & Park)
        • 1 ounce contains 90 calories, 1 carb, 6 grams protein, and 5 mg sodium
      • Gopi Paneer Low Sodium Cheese @ National Market (Indian store; 8 oz; $7.99; in stock)
      • Gopi Paneer Low Sodium Cheese @ walmart.com (8 oz; $3.88; unavailable) (07/22)
      • Gopi Paneer Low Sodium Cheese @ centralmarket.com (8 oz; $3.91; unavailable) (07/22)
      • An alternative to Paneer is the Mexican cheese Panela; Walmart carries this
        • 1 ounce (1-inch cube) contains 70 calories, <1 carb, and 130 mg sodium
      • Person used tofu instead of Paneer (this might be wetter than Paneer)
    • "Pan Head" Crackers @ seriousketo.com (07/22)

• Chips
  • Tortilla Chips @ ketovegetarianrecipes.com (07/22)
    • Ingredients
      • 1 cup lupin flour
      • 1/4 cup avocado oil or other keto oil
      • 1/4 cup warm water
    • Instructions
      • Preheat the oven to 350 deg F
      • In a medium bowl mix the lupin flour with the avocado oil
      • Pour in the water and mix into a dough
      • Roll out in between two layers of parchment paper to about 1/4 inch thick,
        or thinner if you want a crispier chip
      • Using a pizza cutter, cut the dough into triangles
      • Place the chips on a baking tray lined with parchment paper
      • Bake for 10 minutes, and remove from the oven
      • Flip the chips, and bake for another 5 minutes
    • Notes
      • Recipe makes 30 chips; serving is 8 chips
      • Serving has 266 calories
• Breadsticks
  • Keto Garlic Breadsticks @ youtube.com (Heavenly Fan) (07/22)

  • Sesame Breadsticks @ queenketo.com (07/22)
    • Ingredients
      • 1 medium egg white
      • 1 tsp fine Himalayan pink salt
      • 1/2 tsp sesame seeds
      • 30g lupin flour
      • 1 tbsp extra virgin olive oil (EVOO)
    • Instructions
      • Lightly whisk egg white, then incorporate 1/2 tsp salt, 1/2 tbsp olive oil and lupin flour
      • Mix then knead by hand until the dough is soft but not too sticky - you may need to
        add a little lupin flour or a bit of water, depending on egg white weight
      • Preheat oven to 160 deg C fan
      • Lay a sheet of parchment over an oven tray
      • Smear 1/2 tbsp EVOO, 1/2 tsp salt and sesame seeds on the parchment paper
      • Divide the dough into 5 pieces and roll each one while stretching over a hard surface,
        to shape them like breadsticks (approx. 15-17cm length, 1cm diameter)
      • Transfer breadsticks to the parchment paper and roll them around so they get well
        coated with oil, salt and sesame seeds
      • Bake 20 min, turn off oven, open oven door slightly and let the breadsticks dry more
      • Remove once cooled
    • Notes
      • Breadsticks will keep for a few days in a ealed pastic container
      • If they become stale, just re-heat for a few minutes

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Crumble & Crusts

• Crumble
  • Apple, Rhubard, and Lupin Crumble @ carringtonfarms.com (07/22)
    • Ingredients for the Crumble
      • 1 1/2 cups Carrington Farms Ground Lupin Bean
      • 3/4 cup shredded coconut
      • 3/4 cup coconut sugar
      • 1/2 cup almond flour
      • 1/2 cup chopped pistachios
      • 1 tsp ground cinnamon
      • 1 cup Carrington Farms Coconut Cooking Oil
    • Instructions for the Crumble
      • Preheat oven to 350 deg F
      • Combine all ingredients
      • Scatter the crumble on top and bake for 30-40 minutes
      • When crumble is golden, remove from the oven and serve

  • Low Carb/Keto Granola @ youtube.com (07/22)
    • Ingredients
      • 1/2 cup (113g) Butter
      • 1/3 cup sugar free Peanut Butter
      • 2/3 cup (150g) Brown Sugar Swerve (you can use Golden Monk Fruit)
      • 1 tsp Vanilla Extract
      • 1 cup (107g) Lupin Flakes
      • 1/3 cup (29g) unsweetened shredded Coconut
      • 1/3 cup (40g) Almond Flour
      • 1/2 cup (70g) chopped Almonds
      • 1/2 cup (70g) chopped Pecans
      • 1/2 cup (55g) chopped Walnuts
      • 1/3 cup (50g) Pumpkin Seeds
      • 2 tsp ground Cinnamon
    • Instructions
      • Preheat oven to 300 F/ 150 C
      • In a saucepan, over medium heat, melt together butter, peanut butter,
        brown sugar swerve, and vanilla extract
      • In a large mixing bowl, mix together lupin flakes, shredded coconut,
        almond flour, almonds, pecans, walnuts, pumpkin seeds, and cinnamon
      • Once peanut butter mixture has melted together, pour mixture over nut mixture,
        then mix well to combine
      • Spread peanut butter and nut mixture evenly onto a lined baking sheet
      • Bake at 300 F/ 150 C for 20 minutes
      • After 20 minutes remove the baking sheet from the oven, stir the mixture,
        and place back into the oven for 3 to 5 more minutes to allow it to brown more evenly
      • Once Granola has started browning, remove and allow to cool

• Crusts
  • Lupin Flour Pie Crust @ ketovegetarianrecipes.com (07/22)

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Dips & Hummus

• Keto Lupini Hummus @ seriousketo.com (07/22)
  • Ingredients
    • 1/4 tsp baking soda
    • 1 cup Aviate lupini flakes, uncooked (120g)
    • juice of one lemon (48mL)
    • zest of one lemon (optional)
    • 2 TB extra virgin olive oil (30g)
    • 1/3 cup tahini (80g)
    • 2 cloves garlic, minced (1 tsp or 3g)
    • 1/4 tsp smoked paprika
    • 1 tsp sea salt (6g)
    • 1/4 tsp cumin or cumin seed
    • 1/4 cup cold water (60mL)
    • 8-10 drops liquid stevia (optional)
  • Instructions
    • Bring 3 cups of water to a boil
    • Add the baking soda, then add the lupini flakes
    • Boil for 3-4 minutes, stirring constantly
    • Reduce the heat if necessary to control the foam
    • Drain the lupini flakes through a sieve and allow to cool
    • If you are juicing a fresh lemon, rather than using lemon juice, you may want to
      zest the lemon. This zest makes a great garnish at the end, lending color and more of
      a citrus “brightness” to the hummus.
    • In a large processor, add the lupini flakes, lemon juice, olive oil, tahini, garlic
      and paprika. If you are using powdered cumin, you can add that and the salt as well
    • If you want to really wake up this hummus, I encourage you to grind cumin seed along
      with the salt in a mortar and pestle or spice grinder, then add it to the food processor
    • Process this mixture until it begins to climb the sides of the bowl
    • Scrape down with a spatula, then add the cold water and continue to process until smooth
    • Lupini can have a taste that some people find mildly bitter
    • Additionally, some brands of tahini can also have a bitter edge to them
    • Adding 8-10 drops of liquid stevia can offset this (as can any ingredients you used
      to garnish the hummus).
    • Transfer to a bowl and garnish with one or more of the following: ground cumin,
      smoked paprika, lemon zest, fresh parsley or dried parsley flakes, roasted pine nuts,
      olive oil, chili oil, roasted garlic, etc.
    • Serve immediately with dipping vegetables or one of my keto cracker recipes.
  • Keto Hummus @ youtube.com (07/22)

• Lupin Dip @ carringtonfarms.com (07/22)
  • Ingredients
    • 1 cup Carrington Farms Ground Lupin Bean
    • 2 cloves garlic
    • 1 tbsp Tahini
    • 1 tbsp white wine vinegar
    • 1 tsp lemon juice
    • 1/4 cup vegetable oil
    • 1/2 tsp salt
    • 1/2 tsp ground white pepper
    • 3 tbsp water
  • Instructions
    • Place Ground Lupin Bean in a small saucepan and add about 4 1/4 cups of cold water
    • Bring to the boil and reduce heat slightly so Lupin flake doesn’t boil over,
      and cook for 5 minutes
    • Drain into a fine mesh sieve, rinse with cold water and continue to drain for
      10-15 minutes
    • Place cooked Lupin and all other ingredients in a food processor and blend until smooth
    • The consistency of the dip should be a bit looser than hummus as it will stiffen
      a little on standing
    • You may need to add extra water a little at a time until desired consistency is achieved
    • Store in the fridge for 8-10 days
    • Suitable to freeze (you may need to blend it again and to add a little extra water
      after defrosting).

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"French Fries"

• French Fries @ youtube.com (Heavenly Fan) (07/22)
  • This is the original version
  • Ingredients for Almond Fries:
    • 100g ground almonds (finer almond flour will make the texture denser and crunchier)
    • 3 tsp xanthan gum (or konjac powder if you have it)
    • 6 tbsp hot water
  • Ingredients for Coconut Flour Fries:
    • 50g coconut flour
    • 3 tsp xanthan gum (or konjac powder)
    • 7-8 tbsps hot water
  • Instructions
    • Place ground almonds (or coconut flour) and xanthan gum in a mixing bowl, mix well
    • Add in hot water and mix/knead the dough till all the ingredients are blended together
    • Let it rest for 15 minutes
    • Roll out the dough till it reaches 1/4 cm thickness, cut it into slim strips
      (French fries shapes)
    • Frying Method:
      • In a frying pan, add in a generous amount of oil (enough to cover the fries)
      • Maintain medium to low heat
      • Gently place the dough strips in the pan
      • Gently shake the flying pan to cover the tops of the fries with oil
      • Fry them till they are golden brown on all sides
      • You can move them with chopsticks
      • The fries do not turn soggy after frying; they keep their crunch
    • Oven method:
      • Place the dough strips on a baking tray (lined with baking sheet and greased with oil)
      • Brush a generous amount of oil on top of the to-be French fries
      • Bake in a 400 deg F preheated oven till the fries are golden brown (10-15mins)
      • Toss the fries around in between to make sure they bake evenly on all sides
    • Transfer the fries to a plate lined with kitchen towels (to remove access oil)
    • Sprinkle with Himalayan salt or sea salt
  • Comments
    • Frying at 300-325 deg F for 7-10 minutes was the sweet spot
    • Use 40g of coconut flour and 10g of almond flour; freeze for 10 mins before frying,
      BEST texture
    • I used fine almond flour, and added 1/8 tsp baking soda. Fries were fluffy inside
      and crunchy outside
    • I made fries with this dough AND pizza crust
    • Roll the dough out, pop it in the freezer for a couple of hours, and then you can
      slice it much thinner, as it’s not sticky at all
    • Almond version tastes "almondy", but coconut flour was perfect
    • I used my chaffle maker and made small chips -- very good!
    • I replaced half the almond flour with lupin flour
    • I’ve used the “Heavenly Fan dough” to make tortillas and they came out amazing
    • I used 1/2 teaspoon of psyllium husk powder and filled the tablespoon the rest of
      the way with the xanthan gum. I got a crunchier texture, still tender inside and
      no slimy texture.
    • I decided to use this dough to make empanadas or beef patties (deep fried)
    • I tried this recipe using guar gum (replacement ratio of xanthan gum to guar gum
      is 2:3) and it came out great. I used almond flour, and the dough wasn't sticky at all.
      It looked smooth like your coconut flour dough.
    • I doubled the recipe, half the amount in liquid I subbed HWC, and added tiny bit of
      powdered monk fruit. I pressed little balls in my tortilla press and fried them per
      instructions. Made the best soft tacos as well!
    • I split the Almond flour recipe in two, and made 1/2 with Xanthan and 1/2 with Konjac.
      The konjac was dryer and denser, more like a potato stick or plain cracker.
      The Xanthan puffed up and was lighter and looked like a fry!
    • I've tried almond flour, coconut flour, and lupin flour; my personal fave is coconut flour
  • Heavenly Fan @ youtube.com (07/22)
  • Thin Crispy Keto Chips @ youtube.com (Heavenly Fan) (07/22)

• French Fries @ youtube.com (Tim Talks Cooking) (07/22)
  • Ingredients
    • 1 cup lupin flour (or 1/3 cup coconut flour)
    • 1 tbsp xanthan gum
    • 1/2 tsp salt
    • 1/2 cup hot water (for lupin flour); (about 6-7 tbsp for almond flour)
  • Instructions
    • Place the dry ingredients in a food processor; pulse a few times to mix
    • Add all but 1 tbsp of the hot water into the running food processor
    • The dough will form a ball
    • Let the dough rest for about 5-10 minutes
    • Knead the dough a little bit so that we know it is well blended (about 1 min)
    • The dough will be a little sticky; if it is too sticky, add a little lupin flour
    • Roll it out between two sheets of parchment paper
    • We want the dough about 1/4-inch thick
    • Cut the dough into "French Fry" shapes
    • If you wish, you can freeze the fries for cooking at a later date
    • Place about 1 inch of oil in a skillet
    • Heat the oil to abou 340-350 deg F
    • Lay the fries in the oil
    • You can also bake the fries in a 400 deg F oven for about 20 minutes
    • Turn them once about halfway through the cooking
    • The fries will puff up when fried
    • Drain the fries on a paper towel
    • Sprinkle a little salt on them when they come out of the oil
    • For frozen French Fries
      • Remove from the freezer
      • Put a little olive oil on them and rub it around
      • Place them in the air fryer and "fry" at 400 degrees for 6 minutes
  • Notes
    • They have the mouth feel of French-Fried potatoes

• Keto French Fries @ ketofocus.com (07/22)
  • Frozen Keto French Fries @ youtube.com (KetoFocus) (07/22)
  • Mashed Potato Flavored Liquid Concentrate @ oooflavors.com (07/22)
  • Ingredients
    • 100 gm almond flour (1/2 cup + 1/3 cup)
    • 1 tablespoon xanthan gum
    • 1/2 teaspoon salt
    • 6 tablespoons hot water
    • 20 drops mashed potato flavor drops, optional
    • olive oil for frying
  • Instructions
    • In a small bowl, whisk together almond flour, xanthan gum, and salt
    • Mix in hot water and flavor extract if using
    • Knead together with hands until combined
    • Place dough in between two sheets of parchment paper and roll out to an 1/4 inch
      thick using a rolling pin
    • Slice dough into small strips. Try to get them as thin as possible, around 1/8 to
      1/4 inch thick
    • To freeze the uncooked fries
      • Lay strips of dough onto a parchment lined baking tray and stick in the freezer
      • Once frozen, remove the fries from the tray and store in freezer safe bag in the freezer
      • Proceed with directions below to cook from frozen
    • Frying Instructions:
      • In a large skillet, add enough olive oil to cover the keto french fries as they cook
      • Heat over medium heat
      • Once the oil is heated, add a single layer of fries to the oil and cook them until
        golden brown on all sides
      • You may need to turn them to cook all sides
      • Remove from the oil and onto a paper towel lined plate
      • Sprinkle with additional salt if needed
    • Baking Instructions:
      • Spread french fries out in a single layer on a baking tray
      • Spray the fries with olive oil
      • Bake at 400 degrees for 10 to 12 minutes
    • Air Fryer Instructions:
      • Spread french fries onto the air fryer basket or tray in a single layer
      • Spray the fries with olive oil
      • Air fry at 400 degrees for 6 minutes

• French Fries @ blacktiekitchen.com (07/22)
  • Keto French Fries @ youtube.com (Black Tie Kitchen) (07/22)
  • Ingredients
    • 35g (1.2 oz) almond flour
    • 15g (.5 oz) fresh Parmesan
    • 3g (1 tsp) MSG (optional)
    • 2g (.5 tsp) kosher salt
    • 3g (1 tsp) cornstarch (optional)
    • 7g (1.5 tsp) glucomannan powder
    • 2g (0.5 tsp) baking powder
    • 3 tbsp (44 ml) hot water
  • Notes and Comments
    • If you decide NOT to use MSG, use 3g of kosher salt
    • Psyllium husk powder does not work
    • To test, take a cup of water and add 1 tsp of the glucomannon, mix, and let sit
      for 10 minutes; it SHOULD form a really thick gel
    • I used the NOW brand of Glucomannan and it worked fine
    • I ran the almond flour through a sieve to remove the big pieces
    • When I tried oat fiber to make keto-recipes crispy without using corn starch, the
      substitution worked pretty well ... maybe it will work here
    • I used half almond flour and half lupin flour

• Low Carb French Fries @ youtube.com (Highfalutin' Low Carb) (07/22)

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Fritters, Falafel, & Patties

• Fritters
  • Lupin Corn and Zucchini Fritters @ lupinfoods.com.au (07/22)

  • Lupin Fritters @ carringtonfarms.com (07/22)
    • Ingredients
      • 1 cup cooked Carrington Farms Ground Lupin Bean
      • 2 eggs beaten
      • Salt and pepper to taste
      • 1/2 red onion finely chopped
      • 1/2 cup mozzarella cheese
      • 2 cloves garlic crushed
      • 1 cup bread crumbs
      • Water as needed, adds moisture
      • 1 tablespoon canola oil
    • Instructions
      • Combine lupin, eggs, and salt in a medium bowl
      • Stir in onions, cheese, garlic and cilantro
      • Stir in breadcrumbs
      • Feel free to add water if the mixture feels too dry
      • Form the mixture into 6-8 patties
      • Frying Instructions
        • Heat the oil in a large, heavy skillet over medium-low heat
        • Place lupin patties on the heated pan, until the patties are golden color,
          about 7-10 minutes per side minutes
      • Baking Instructions
        • Place the lupin patties on a baking sheet lined with parchment paper
        • Brush the oil on top of the patties
        • Bake in a preheated oven at 400 deg F for 15 minutes, until golden

• Falafel
  • Lupin Falafel @ lupinfoods.com.au (07/22)

  • Lupini Falafel @ seriousketo.com (07/22)
    • Ingredients
      • 3/4 cup lupini flakes (65g)
      • 1 large egg
      • 2 tsp ground coriander (ideally freshly ground from seed)
      • 2 tsp ground cumin (ideally freshly ground from seed)
      • 1/2 tsp kosher or sea salt
      • 4 cloves garlic, minced (2 tsp)
      • 3/4 tsp chili powder
      • 1/4 cup fresh parsley leaves
      • 1/4 cup fresh dill weed
      • 1/4 cup fresh cilantro
      • 1/2 medium yellow onion, finely diced (100g)
      • 2 TB lupini flour
      • 1/2 TB sesame seeds
      • 1/2 tsp baking powder
      • 1/2 tsp xanthan gum
      • 2-3 TB avocado oil
    • Instructions
      • Preheat oven to 450 deg F
      • In a 1.5 quart or larger sauce pan, bring 2 cups (475mL) of water to a boil
      • Add the lupini flakes, and cook, stirring constantly for 4-5 minutes
      • You may need to bring down the heat to avoid a foam over
      • Drain the cooked flakes in a strainer and set aside to cool while you prep your
        other ingredients
      • Add the lupini flakes and egg to a food processor, and process (scraping down
        the sides as necessary) until you have a puree/paste
      • Add the coriander, cumin, salt, garlic, parsley, dill and cilantro and process
        until the herbs are finely chopped and thoroughly combined with the lupini paste
      • This make take a couple of minutes and multiple side scrape downs
      • Pour/scrape the mixture into a medium bowl, then add the onion, lupini flour,
        sesame seeds, baking powder and xanthan gum
      • Mix with a spatula until all of the dry ingredients are thoroughly incorporated
        and the dough/batter is clay-like in consistency
      • Coat a parchment or silicone lined baking sheet with the avocado oil
      • Form 16 walnut-sized balls of dough, placing them on the baking sheet; a #50 disher
        works great for this
      • Pat each ball down into a small “puck” using oiled fingertips
      • Bake for 25-30 minutes, flipping the falafel over and rotating the baking sheet
        at the halfway point
      • Allow to cool briefly before serving

• Paneer Balls
  • Paneer Balls @ lupinfoods.com.au (07/22)

• Patties
  • Tuna Patties @ simplyrecipes.com (07/22)

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Muffins

• Blueberry Muffins @ fitrmonjourney.com (07/22)

• Yorkshire Puddings @ queenketo.com (07/22)

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Mug Cakes & Mug Breads

• Mug Breads
  • 90-seconds Low Carb English Crumpets @ queenketo.com (07/22)
    • Ingredients
      • 1 large egg (60g net weight)
      • pinch fine Himalayan pink salt
      • 1 tsp fine coconut flour
      • 1 tsp fine psyllium husk powder
      • 1/4 tsp baking powder
      • 1 tsp flaxseed oil
      • 1 tsp apple cider vinegar
    • Instructions
      • Beat egg until frothy using a manual balloon whisk
      • Add all other ingredients, beating between each addition
      • Smear 2-3 drops of flaxseed oil over bottom and side of your ramekin or similar size
        microwave-proof container (my plastic one measures 8.5cm in diameter) and pour mixture into it
      • cook (no lid) in microwave on 600W power for 90 seconds
      • Check and cook for another 15-30 seconds if still wet
      • Invert over a rack to cool and for the steam to escape
      • Once cooled, slice across horizontally to make two crumpets, wrap in cling film and
        store at room temperature
      • To serve, toast (broil) the uncut (outer) side only; smother the nooks and crannies
        (soft) side with butter (or whatever you like) and enjoy
    • Notes
      • Not all microwave ovens are created equal
      • Start with 90 seconds, and if it looks still a bit wet either on top or underneath,
        add more time
      • In my experience, microwaving at higher power for less time left the middle uncooked,
        but it may work for you
      • You can swap coconut flour for almond flour or lupin flour
      • You could try cooking them in an oven -- 10-12 minutes at 180 deg C static
      • If you don't like the psyllium flavor, swap it with almond flour

  • Keto Microwave Bread @ onandoffketo.com (07/22)
    • Ingredients
      • 2 tbsp Lupin Flour
      • 1 tsp baking powder
      • 1 tbsp heavy cream
      • 1 egg (3 tbsp liquid egg whites)
      • 1 tbsp melted butter
    • Instructions
      • Melt butter in the microwave for 30 seconds (in the mug)
      • Add all other ingredients; mix well
      • Nuke it for 90 seconds
      • Slice and enjoy
    • Notes
      • You can toast this
      • You can add cheese, garlic salt, etc for a savory bread
      • You can add sweetener and vanilla for a quick microwave cake
      • Mug bread has 273 calories

  • Lupin Garlic Mug Bread @ youtube.com (07/22)
    • Ingredients
      • 2 tbsp Lupin Flour (Miracle Flour)
      • 1 tbsp Almond Flour
      • 1/4 tsp Baking Powder
      • 1 Garlic Clove, minced & divided
      • 1 Large Egg
      • 1 tbsp Oil (Avocado, Olive or Coconut)
      • 1 tbsp Cheddar Cheese, grated
      • 2 tsp Salted Butter, soft
      • Sprinkle of Parsley, dried
      • 2 tsp Parmesan Cheese, grated & divided
    • Instructions
      • In a microwaveable mug, add the lupin flour, almond flour and baking powder
      • Whisk to combine
      • To the mug, add HALF of the garlic, cheddar cheese, egg and oil
      • Whisk well until combined
      • Microwave on high for 90 seconds
      • Leave to cool for a few minutes
      • Meanwhile, mix the softened salted butter with the remaining garlic and some
        parsley; set aside.
      • After a few minutes, flip the mug upside down and remove the bread
      • Slice in half and press down gently with the palm of your hand
      • Spread your garlic butter mix on each slice, then sprinkle 1/2 tsp of parmesan
        cheese on each slice
      • In a small frying pan, over medium heat, add your bread slices butter/parmesan
        side DOWN
      • Fry for 1-2 minutes, or until the bread is golden
      • Sprinkle the remaining parmesan cheese over the non-fried side of the bread slices
        and flip them
      • Fry on the other side for 1-2 minutes until golden

• Mug Cakes
  • Lupin Flour Chocolate Mug Cake @ coymethat.com (07/22)
    • Ingredients
      • 2 1/2 Tbsp Butter
      • 1/4 Cup Lupin Flour
      • 2 Tbsp Cocoa Powder
      • 1 1/2 - 2 Tbsp Sweetener
      • 1/2 Teaspoon Baking Powder
      • 1 Large Egg, beaten
      • 1-2 Tbsp Heavy Cream
      • 2 Tbsp Chocolate Chips
    • Instructions
      • Melt butter in mug or small bowl
      • Stir in all dry ingredients (except chocolate chips and nuts)
      • Add in beaten egg and mix well
      • Add heavy cream to thin
      • Add chocolate chips and nuts, give a quick stir
      • Microwave for 70-90 seconds

  • Lupin Flour Mug Muffin
    • Ingredients
      • 1/3 cup Fat free yogurt
      • 1 egg
      • 1/4 cup da Vinci flavor syrup ( I like hazelnut)
      • Add 1/3-1/2 cup of lupin flour
      • 3/4 tsp baking powder
    • Instructions
      • Mix liquid ingredients by hand or by blender
      • Add lupin flour and baking powder
      • Mix lightly and microwave immediately for 2-3 minutes
      • Check for doneness, then let it cool a bit
    • Notes
      • You can use 1/3 cup cocoa and 1/3 cup lupin flour

  • Mini Vanilla Cake @ myfavoriteketohacks.com (07/22)
    • Ingredients
      • 2 tbsp butter
      • 1 egg, beaten
      • 2 tbsp lupin flour
      • 1 1/2 tbsp almond flour
      • 1 tbsp whey protein
      • 2-3 tsp sweetener
      • pinch of salt
      • 1/8 tsp baking powder
      • 1/2 tsp vanilla, or cake batter extract, or 1 tbsp SF flavor syrup
    • Instructions
      • Melt butter in dish your going to cook in
      • Beat egg & add everything (including melted butter)
      • Mix or blend well (I like my electric whisk)
      • Pour batter in mug, ramekin or bowl
      • Microwave for 60-80 seconds
      • Allow to cool for 2 minutes
      • Flip onto plate, top with whipped cream or frosting of choice if desired

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"Oatmeal" & "Grits"

• "Oatmeal"
  • Lupin "Oat" Meal @ carringtonfarms.com (07/22)
    • Ingredients
      • 1 cup Carrington Farm Ground Lupin Bean
      • 2 cups unsweetened almond milk
      • 1 tablespoon maple syrup
      • 1/8 teaspoon salt
    • Instructions
      • In a small saucepan, add lupin over medium heat and lightly toast it, (about 1 min)
      • Stir in almond milk, maple syrup, and salt; bring to a boil
      • Reduce heat to a simmer, cover and cook until ground lupin is tender and liquid
        is absorbed, 3 minutes
      • Remove from heat and allow mixture to set for 5 more minutes
      • Drain off any excess liquid
      • Fluff the Lupin with a fork
      • Divide into four bowls and serve as you would oatmeal with fruits and toppings

• "Grits"
  • Grits (Lupin Beans) @ seriousketo.com (07/22)
    • Ingredients
      • 3/4 cup water (177 mL)
      • 1/4 cup heavy whipping cream (60 mL)
      • 1/2 cup ground lupin beans (60g)
      • 2 TB unsalted butter (30g)
      • 4 oz diced green chiles (113g)
      • 1 cup sharp cheddar cheese, tightly packed (85g)
      • salt & pepper to taste
    • Instructions
      • Add water, heavy whipping cream and ground lupin beans to a small saucepan
        over medium-high heat, and stir until bubbling
      • Add the butter and continue stirring until melted
      • Add the chiles and cheese, and continue to stir until all of the cheese has melted
      • Add salt and and pepper, and stir until the “grits” reach your desired texture/thickness

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Pancakes (Sweet & Savory)

• Pancakes, Sweet
  • Fluffy Pancakes @ ketoforreallifepeople.com (06/22)
    • Ingredients
      • 1/2 cup lupin flour (Miracle Flour)
      • 1/4 cup acacia powder
      • 1/4 cup vanilla egg white protein
      • 1 1/2 teaspoons baking power
      • 3 tablespoons allulose
      • 1/8 teaspoon salt
      • 1/2 teaspoon konjack root powder
      • 2 eggs whisked
      • 2 tablespoons butter melted
      • 1 teaspoon vanilla
      • 2-3 drops stevia
      • 1/4 cup heavy cream
      • 3/4 cup almond milk
    • Instructions
      • Sift dry ingredients together in medium size bowl
      • In separate bowl mix wet ingredients together; add to dry ingredients
      • Let sit for one minute to allow baking powder to activate
      • Heat skillet or griddle over medium heat until hot, add a little oil
      • Pour batter by 1/4 cup into pan and flip when bubble first appear, cook until golden
        and batter is completely cooked
    • Notes
      • Egg white protein helps to produce a smoothe texture and evenness

  • Keto Funnel Cakes @ gnom-gnom.com (07/20)

  • Keto Lupin Crepes (English Pancakes) @ queenketo.com (07/22)
    • Ingredients
      • 1 medium egg (50g without shell)
      • 1 tsp vanilla extract
      • 20 g lupin flour
      • 5 g arrowroot flour
      • 10 g icing 'sugar' or Swerve confectioner
      • 70 g lactose-free milk
      • Unsalted butter
    • Instructions
      • With an electric whisk, whip egg in a Pyrex glass jug or similar - you want it
        slightly frothy - not pale and creamy
      • Add vanilla and dry ingredients; whisk again to a smooth batter, with no lumps
      • Combine milk and whisk once more
      • You should end up with 150ml of batter; let to rest
      • Using a silicone pastry brush, smear a little butter over an 8" frying pan placed
        on medium/high heat
      • When the pan is hot, brush the butter all over once more (to ensure the bottom of
        the pan is evenly greased)
      • Stir and pour in 50ml of the batter
      • Immediately tilt and turn the pan to distribute it evenly, going right up the sides
        by about 1cm (it will shrink)
      • Cook the pancake for a few minutes, until you see golden brown dots all over the
        bottom (check by lifting the edge with a flexible spatula)
      • Flip it over and cook the other side
      • Repeat to make 2 more pancakes - they'll cook faster than the first one
      • Serve hot or cold with any filling of your choice

  • Keto Pancakes @ gnom-gnom.com (07/22)
    • Ingredients
      • 40 g lupin flour (fat-reduced almond flour, or peanut 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
    • Instructions
      • 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
    • Notes
      • She recommends the Lupina brand lupin flour

  • Ketovore Pancakes @ seriousketo.com (07/22)
    • Ketovore Pancakes @ youtube.com (Serious Keto) (07/22)

  • Lupin Flour Pancakes @ onandoffketo.com (07/22)
    • Ingredients for Make-Ahead Keto Pancake Mix
      • 4 cups lupin flour
      • 1 cup almond flour
      • 1/2 cup your favorite keto sweetener
      • 4 tsp baking powder
      • 2 tsp xanthan gum
      • 2 tsp pink salt
      • 2 tsp cinnamon powder
    • Instructions For Make-Ahead Keto Pancake Mix
      • Pour everything into a large (at least 6 cups) air-tight container
      • Shake well to incorporate all the ingredients thoroughly
    • Ingredients for Making Pancakes
      • 1/4 cup of mixture
      • 1 tbsp coconut oil
      • 1 egg
      • 2 tbsp milk of choice
      • This will make two medium-sized pancakes

  • Lupin Protein Pancakes @ carringtonfarms.com (07/22)
    • Ingredients
      • 1/2 cup Carrington Farms Ground Lupin Bean
      • 1 1/3 cups smooth ricotta (low fat)
      • 3 egg whites
      • 2 tsp sugar
      • 5 tbsp milk
      • 1 tsp vanilla
      • 1 tsp baking powder
      • Zest of 1 lemon
      • Butter for pan
    • Instructions
      • Place all ingredients (except butter) in a bowl and blend well together
        (1 minute with a hand mixer is recommended)
      • Let the batter rest for 20-30 mins
      • Place a large non-stick frypan on low heat and warm a dollop of butter,
        let it melt, then take the frypan off the heat
      • Spoon batter into the pan and gently spread the batter into thin discs using
        the back of the spoon (lupin batter is thicker than traditional pancake mix)
      • Place frypan back on the heat (low-medium) and cook on one side until it
        bubbles, gently flip it over, and cook the other side
      • Lupin pancakes hold more moisture and therefore will take longer to cook,
        so it is important to monitor the heat as to not burn them

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Pasta

• Lupin Semolina Keto Pasta @ idontsugarcoat.com (07/22)

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Pizza

• Keto Neapolitan Deep Pan Pizza @ queenketo.com (07/22)

• Thin Crust Pizza @ queenketo.com (07/22)
  • Ingredients
    • 15g lupin flour
    • 10g oat fiber
    • 30g coconut flour
    • 1/4 tsp xanthan gum
    • 1/2 tsp baking powder
    • 1/8 tsp fine Himalayan pink salt
    • 1 extra large egg (55g)
    • 10g extra virgin olive oil
    • 25g cold water
  • Instructions
    • Manually beat egg, oil and water until emulsified
    • sift, weigh and mix dry ingredients, then pour them into the egg mixture and
      combine well, using a fork
    • Wearing disposable gloves, work the dough between your hands for a minute or so
      until smooth, finally shaping it into a ball
    • Preheat oven to 220 deg C static (top + bottom heat) or pizza setting (fan + bottom heat)
    • Place a sheet of cling film over your worktop, dust it with a bit of oat fiber and
      position the dough ball onto the centre
    • Flatten the ball using your fingertips, then dust it with a little oat fiber
    • Place another piece of cling film over the dough and start spreading it outwards
      with a small rolling pin
    • Keep turning and spreading the dough until you obtain a very thin disc measuring
      8" in diameter
    • If you wish, you can roll the edge inwards to create a 'lip' that will contain your
      toppings, in which case your circle should have a diameter of about 9"
    • cut a piece of non-stick baking paper, shaped the same as your pizza dough and a
      few inches larger
    • With one hand, and using the bottom cling film as an aid, flip the dough disk onto
      your other hand, then place the baking paper over it and flip it again over your oven rack
    • Prick the dough all over with a fork
    • Bake the dough on the lowest oven level for about 10 minutes (every oven behaves
      differently) until golden and unevenly puffy
    • Remove from oven and let cool completely before adding your choice of toppings and
      baking (or grilling/broiling) for a few minutes
  • Notes
    • Both your tomato sauce and your crust must be cold - unless you want a soggy pizza
    • This pizza crust will keep for up to 3 days if wrapped in cling film and refrigerated
    • It can also be frozen for later use

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"Potato Chips"

• Keto Crisps @ youtube.com (Heavenly Fan) (07/22)
  • Ingredients
    • Flour Options
      • 150g ground almonds plus 25g coconut flour
      • 200g ground almonds
      • 100g coconut flour
    • 5-6 teaspoons Xanthan gum
    • 10-12 tablespoons hot water (as needed)
  • Tools Needed
    • Food processor with a slicer attachement
  • Instructions
    • Mix all ingredients together and form a dough (like Keto French fries)
    • Shape the dough into a loaf that can fit through the “feeder” part of your
      food processor (where you feed in cucumber for slicing, for instance)
    • Wrap the dough and freeze it 5-6 hours or overnight
    • Take the dough out of the freezer and let it rest at room temperature for 10-15 mins
    • Feed the dough through the food processor with a slicer attachment to create
      chip-like thin slices
    • Frying Option
      • Fry in oil until golden brown and crispy
    • Baking Option
      • Brush both sides of the chips with oil
      • Preheat oven to 350-375 deg F
      • bake at for 15-20 mins (10 mins on one side, flip and bake for further 5-10 mins)
    • Sprinkle some salt or seasoning to taste

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Power Bars

• Lemon Cranberry Lupin Protein Bars @ ketoshop.com (07/22)
  • Ingredients for Bar
    • 14 tbsp (140gm) Lupin Flakes
    • 75gm Ketogenics, Iso Whey Protein - Vanilla Cupcake
    • 1 tsp Lemon extract
    • 10gm Flour Replacement (Ketogenics recipe -- see below)
    • 1/2 cup (100gm) Erythritol
    • 1/4 tsp salt
    • 30gm finely chopped Craisins (dried cranberries)
    • 4 tsp (20gm) egg whites
    • 3/4 cup Cashew milk (or similar milk replacement)
  • Ingredients for Glaze
    • 30gm Ketogenics Zero Carb Protein - Unicorn Vanilla Milkshake
    • Water or lemon juice to thin
    • 1 tsp lemon extract
  • Instructions
    • Mix all dry ingredients together
    • Add liquids and mix well
    • Fold in cranberries
    • Press into a 9x9" parchment-lined pan
    • Bake at 350 deg F for about 25 minutes, or until edges are lightly browned
    • Glaze when cooled
  • Notes
    • Makes 12 bars
    • Each bar: 88 calories, 12.5 g protein, 3.2 net carbs, 4.8 g fiber
  • Low Carb Flour Replacement @ ketoshop.com (07/22)
    • 2 scoops (55 grams) of Ketogenics unflavored Iso-Whey protein power
    • 80gms (1 cup) Oat Fiber
    • 112gms (1 cup) Coconut Flour
    • 140gms of ground Flax meal (we used a defatted/low fat version)
    • 8gms Xanthan gum

• Lupin Flakes Protein Bars @ ketoshop.com (07/22)
  • Ingredients
    • 20 tbsp (200 gms) Lupin Flakes
    • 50 gms Pea Protein Crisps (crunchy, but bitter)
    • 140 gms Ketogenics Peanut Butter Cookie IsoPlant protein powder (around 3 3/4 scoops)
    • 1/2 cup (100 gms) Erythritol sweetener (swerve)
    • 35 gms Unsweetened Cocoa Powder
    • 40 gms Peanut Butter Powder (PB2, PbFit, etc)
    • 3/4 tbsp Aquafaba Powder Vegan & Plant Based Egg Substitute + 3/4 cup water
      (or other plant-based egg substitute)
    • 1.5 cup cashew, oat or almond milk
  • Instructions
    • Mix Aquafaba powder and water to an egg white consistency
    • Mix Aquafaba/egg mixture together with all ingredients
    • Spread mixture evenly on a greased 9x12" pan
    • Bake at 400 F for 10 minutes
    • Remove and cut in 20 even bars

• Lupin Protein Power Bars @ thelupincompany.com (07/22)
  • Ingredients
    • 2 tablespoons coconut oil/margarine
    • 2 tablespoons golden syrup
    • 2 tablespoons rice malt syrup, agave, or honey
    • 13 tbsp (130g) TLC Lupin Protein Flakes
    • 25g flaked almonds
    • 20g puffed rice
    • 30g cranberries, raisins or dried berries
    • 10g sunflower seeds
    • 10g desiccated coconut
    • 10g pumpkin seeds
  • Instructions
    • Place coconut oil in a pan on a very low heat
    • Add golden syrup and rice malt syrup
    • While this is warming through, combine all of the dry ingredients
    • When mix in the pan starts to bubble, stil for a few seconds
    • Then add the dry ingredients
    • Stir to combine thoroughly
    • Press mix into a lined baking tray
    • Bake at 160 deg C (fan oven 150 deg C) for 18-20 minutes, until brown
    • Allow to cool, then slice into bars

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Sides

• "Refried Beans" (Eggplant and Lupin Flakes) @ seriousketo.com (07/22)
  • Uses eggplant and lupin flakes

• Upma (Ground Lupin) @ youtube.com (07/22)
  • Ingredients
    • Ingredients for Ground Lupin
      • 3/4 cup Ground Lupin
      • 1 1/2 cups Water
      • 3/4 tsp Salt, or to taste
      • Ginger - 1 tsp, grated
    • Ingredients for spices
      • Coconut Oil - 2 Tbsp
      • Mustard Seeds - 1/2 tsp
      • Asofoetida - 1/8 tsp
      • Turmeric Powder - 1/4 tsp
      • Curry Leaves - few
      • Onion - 1/2 cup, chopped finely
      • Green Chilies - chopped, to taste
    • Ingredients for garnishing
      • Lime Juice - to taste
      • Cilantro - chopped, for garnishing
  • Instructions
    • Cook Ground Lupin in the microwave
      • In a microwave safe bowl, mix Ground Lupin, Water, Salt and Ginger
      • Cook for 3 minutes on high and mix
      • Cook for additional 1 1/2 minutes
    • Cook the other ingredients in the skillet
      • In a skillet, heat Coconut Oil
      • Add Mustard Seeds and let them pop
      • Add Asofoetida, Turmeric Powder and Curry Leaves
      • Add Onions and Green Chilies and a pinch of Salt
      • Cook until Onions are soft and light brown
    • Combine the Ground Lupin and the spices
      • Add cooked Lupin and continue to cook until moisture evaporates
      • Garnish with Lime Juice and Cilantro

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Soups & Stews

• Soups
  • Joanna McMillan's Veggie Soup @ lupinsforlife.com.au (07/22)
    • Ingredients
      • 2 tbsp extra virgin olive oil
      • 1 red onion
      • 3 sticks celery
      • 1 carrot
      • 1 zucchini
      • 1 bunch broccolini
      • 1/2 cup Lupin Kibble
      • 1 litre chicken stock
      • Handful of chopped parsley, mint & coriander
    • Instructions
      • Heat oil in a large saucepan
      • Chop all the vegies and add to pan
      • Once soft and fragrant, add lupin kibble and chicken stock
      • Simmer for half an hour and then blitz in blender
      • Return soup to pan, season to taste and add herbs

  • Keto Indian Daal @ youtube.com (07/22)

  • Lupin Pumpkin and Sweet Potato Soup @ lupinfoods.com.au (07/22)

• Stews
  • Aunt Rocky's Beef Stew with Lupin Flour @ tastykitchen.com (07/22)

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Tortillas

• Microwave Tortillas
  • 90-Second Keto Microwave Tortilla @ seriousketo.com (07/22)
    • Ingredients
      • 1 large egg (ideally room temp)
      • 1 TB almond flour (7g) (can use lupin flour 1:1 instead)
      • 1 TB whole psyllium husk (4g)
      • 1 TB unflavored whey protein isolate (4g)
      • 1 TB heavy whipping cream (15 mL)
    • Instructions
      • Whisk egg in a small container or 2 cup Pyrex measuring cup
      • Add the remaining ingredients and whisk into a batter, scraping the sides down
        with a spatula if necessary
      • Pour batter into the center of a 12" plate; it should form a uniform circle
      • Microwave for 60-90 seconds
      • Upon removing the tortilla from the microwave, there may be some lumps or ridges.
        These can be pressed flat with your fingertips
      • Use a spatula to free the tortilla from the plate by running it along the edges
      • Lay the tortilla, moist side up, on a cooling rack
    • Notes
      • A 900W microwave required 90 seconds
      • Person subbed collagen and a tiny bit of glucomannan for the whey protein isolate
      • Pogo Whisk @ amazon.com (07/22)
    • Keto Microwave Tortilla @ youtube.com (07/22)

  • 90-Second Keto Tortilla, Improved @ youtube.com (07/22)
    • Notes
      • This uses the same basic recipe as the one listed above
      • Use 9-inch silicone rounds; they work for tortillas
      • The silicon round was placed directly on the glass microwave rotating plate
    • Subs for almond flour:
      • Coconut flour - 1 tsp
      • Lupini flour - 1 TB (add a pinch of seasoning of choice to offset taste)
      • Carbolose - 1/2 TB
      • Pork rind panko - 1/2 TB
    • Subs for psyllium husks:
      • Psyllium husk powder - 1 tsp, plus 1/2 TB almond flour
      • Vital wheat gluten - 1/2 TB
      • Don't use oat fiber as a replacement for psyllium husks
    • Subs for whey protein isolate:
      • Heavy cream powder - 1 TB
      • Pea protein - 1/2 TB
      • Oat fiber - 1 tsp
      • Egg white powder - 1/2 TB
      • Keto Chow (savory flavors) - 1/2 TB
    • Subs for heavy whipping cream:
      • Full fat coconut milk from a can - 1 TB
      • Nut milk - either 1/2 TB, or if you add 1 TB increase almond flour by 1/2 TB

• Fried Tortillas
  • Keto Tortilla 2.0 @ seriousketo.com (07/22)
    • Ingredients
      • 200 grams paneer (Indian cheese)
      • 1 TB hemp hearts (11g)
      • 1 TB Lupin flour (9g)
      • 2 TB psyllium husk powder (25g)
      • 1 tsp xanthan gum (4g)
      • 1/2 tsp sea salt (2g)
      • 1 tsp taco seasoning (4g)
      • 3/4 cup very warm water (177 ml)
      • 1 TB lard (13g)
      • 1/2 tsp corn tortilla extract (optional)
    • Substitutions
      • You can make 1-for-1 substitutions for the following ingredients:
        • Queso fresco can be substituted for paneer. Because of the higher moisture
          content, you may only need 1/2 cup (118 ml) water
        • Coconut flour for lupin flour
        • Almond flour or pork rinds for hemp hearts
        • Any fat (tallow, schmaltz, bacon fat, olive oil, avocado oil) for the lard

  • Best Keto Tortillas Ever (Pan Head Dough) @ youtube.com (07/22)
    • He buys Paneer at Costco

  • Keto Naan/Flatbread @ youtube.com (07/22)

  • Low-Carb Keto Tortillas @ youtube.com (Tim Talks) (07/22)

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Waffles (Sweet & Savory)

• Waffles, No Cheese (Mayonnaise)
  • Dairy Free Keto Chaffle Recipe @ sugarfreemom.com (07/22)
    • Ingredients
      • 1 tablespoon coconut flour
      • 1 tablespoon beef gelatin powder
      • pinch sea salt
      • 2 large eggs
      • 1 tablespoon mayonnaise
    • Instructions
      • In a small bowl, whisk together the coconut flour, beef gelatin and salt
      • Whisk in the eggs, and mayo into the dry mixture
      • Spray the waffle maker with avocado oil spray
      • Separate the batter into thirds and place 1/3 portion into the waffle maker
      • Close the lid and wait for the light to shut off, about 2 minutes
      • Check that it's browned to the desire you like
      • Remove carefully to a plate, and spray the waffle maker again with oil spray
      • Repeat with the remaining 2 portions of batter
      • Enjoy immediately or refrigerate

  • Lupin Flour Waffle Bread II The Keto Kitchen @ youtube.com (07/22)
    • Ingredients
      • 1.5 tbsp Lupin Flour (Miracle Flour)
      • 2 tsp Sweetener (Erythritol)
      • 1/4 tsp Baking Powder
      • 1 tsp Water
      • 1 Egg (3 tbsp egg whites)
      • 1 tbsp Mayonnaise (Miracle Whip Light)
    • Instructions
      • In a small bowl, add all dry ingredients and mix well
      • Then add the water and egg; mix
      • Add the mayonnaise, and mix until you have a smooth batter
      • Heat your waffle iron and grease the plate
      • Once heated, add the batter, close the lid and cook for approx 3 minutes,
        or until the waffle has puffed up and is not sticking to the waffle maker
    • Notes
      • This recipe is for a full-size waffle maker, not a mini

  • No Cheese Chaffles @ youtube.com (keto Kitchen Chaos with Jackie) (07/22)
    • Ingredients
      • 1 egg, beaten
      • 1 teaspoon coconut flour
      • 1 Tablespoon mayo
      • pinch of baking powder
    • Instructions
      • The batter is very thin
      • She cooked the chaffles about 5 minutes
      • You can put these in the toaster because they don't have any cheese
    • Notes
      • Pease notice how similar this recipe is to the Lupin Flour Waffle Bread II

  • "Wonder Bread" Chaffle (mayonnaise, no cheese) (07/22)
    • Ingredients
      • 1 large egg, beaten
      • 1 TB almond flour
      • 1 TB mayonnaise
      • 1/8 tsp baking powder
      • 1 tsp water
    • Instructions
      • Mix the ingredients together (a plunger whisk works great)
      • Pour half into a mini waffle maker (or split between two)
      • Cook for roughly 3 minutes, or until you no longer see steam coming from your waffle maker
      • Remove to wire rack and allow to cool

• Waffles, Savory
  • Best Bread Chaffle Recipes @ youtube.com (07/22)
    • "Wonder Bread" Chaffle (mayonnaise, no cheese) (07/22)
    • Sandwich Bread Chaffle (shredded mozzarella) (07/22)
    • Everything Bagel Chaffle (mayonnaise and shredded mozzarella) (07/22)
    • Light Garlic Bread Chaffle (cream cheese) (07/22)
    • Best White Bread (cream cheese) (07/22)
    • Burger Bun (shredded mozzarella, sesame seeds, onion powder) (07/22)

  • Lupin Flour Waffle Recipe @ lowcarbinspirations.com (07/22)
    • Ingredients for Savory Lupin Waffle
      • 1 Tbsp Lupin Flour
      • 1 tsp Tabasco sauce (my favorite is the Smoked Tabasco Sauce)
      • 1 Egg
      • 1 tsp water
      • 1/4 tsp baking powder
    • Instructions
      • Preheat the mini waffle maker
      • In a small bowl, whip the egg
      • Add the remaining ingredients and mix until it's well incorporated
      • Let the mixture sit for about 2 minutes as it will start to thicken a bit
      • Pour 1/2 the mixture into the waffle maker
      • The mixture may seem very watery but don't worry, it will make the perfect waffle
      • Cook it for exactly 2 minutes
    • Notes
      • An egg is 2 tbsp egg white and 1 tbsp yolk (fat)
      • Vegetable oil can be used to replace the yolk IF you are trying to soften the
        glutin proteins (which we don't have)
      • 1 egg yolk has 55 calories, 2.7 g protein, and 4.5 g fat

  • Next Level Chaffles @ youtube.com (07/22)

• Waffles, Savory Pizza
  • Pizza Waffles @ youtube.com (silken tofu, lupin flour, cheese, tomatoes) (07/22)

• Waffles, Sweet
  • Keto Waffles @ ketoforreallifepeople.com (07/22)
    • Ingredients
      • 1/2 cup lupin flour (Miracle Flour)
      • 1/4 cup oat fiber
      • 1/4 cup egg white protein (sub with pea protein)
      • 1 1/2 teaspoon baking powder
      • 3 tablespoons allulose
      • 1/8 teaspoon salt
      • 1/2 teaspoon chicory root (sub with guar gum, xanthan gum, or glucomannan)
      • 2 eggs whisked
      • 2 tablespoons butter melted
      • 1 teaspoon vanilla
      • 1/4 cup heavy cream
      • 3/4 cup almond milk
    • Instructions
      • Sift dry ingredients together in medium size bowl
      • In separate bowl mix wet ingredients together, add to dry ingredients
      • Let sit for one minute to allow baking powder to activate
      • Add batter to waffle maker and cook according to waffle maker instructions

  • Lupin Flour Waffles with Cream Cheese Topping @ onandoffketo.com (07/22)
    • Ingredients for Waffle (little Dash waffle iron)
      • 1 tbsp lupin flour
      • 1 tbsp monk fruit sweetener
      • 1/8 tsp baking powder
      • 1 egg (3 tbsp liquid egg whites)
      • 1 tbsp sour cream
      • 1 tsp water
      • 1/2 tsp vanilla extract
    • Ingredients for Cream Cheese Topping
      • 1 tbsp softened cream cheese
      • 1 tbsp heavy cream
      • 1/2 tbsp monk fruit sweetener
      • 1 tsp vanilla extract
    • Instructions
      • Preheat your waffle iron
      • Beat egg and mix in all other waffle ingredients
      • Cook your waffle for 3 minutes, or until there's no more steam escaping from the sides
      • Meanwhile, whisk topping ingredients together thoroughly
      • Remove waffle from iron; top with cream cheese and your favorite berries
    • Notes
      • 1 waffle with topping has 121 calories, 3.6 carbs, 8.9 g protein, and 71 mg sodium

  • Lupin Flour Waffle Recipe @ lowcarbinspirations.com (07/22)
    • Ingredients for Sweet Lupin Waffle
      • 1 Tbsp Lupin Flour
      • 1 Tbsp Monkfruit Confectioners
      • 1 Egg
      • 1 Tbsp heavy whipping cream
      • 1/4 tsp baking powder
    • Instructions
      • Preheat the mini waffle maker
      • In a small bowl, whip the egg
      • Add the remaining ingredients and mix until it's well incorporated
      • Let the mixture sit for about 2 minutes as it will start to thicken a bit
      • Pour 1/2 the mixture into the waffle maker
      • The mixture may seem very watery but don't worry, it will make the perfect waffle
      • Cook it for exactly 2 minutes
    • Notes
      • An egg is 2 tbsp egg white and 1 tbsp yolk (fat)
      • Vegetable oil can be used to replace the yolk IF you are trying to soften the
        glutin proteins (which we don't have)
      • 1 egg yolk has 55 calories, 2.7 g protein, and 4.5 g fat

• Waffles, Sweet Chocolate
  • Chocolate Lupin Waffle for One @ youtube.com (07/22)
    • Ingredients
      • 1.5 tbsp Lupin Flour (Miracle Flour)
      • 3 tbsp Sweetener (I use Erythritol)
      • 2 tbsp Cocoa Powder
      • 2 Large Eggs
      • 1/2 tsp Baking Powder
      • 1/2 tbsp Psyllium Husk
      • 1/2 tbsp Butter, melted
    • Instructions
      • Mix all ingredients together in a small bowl
      • Once mixed well, let it rest to allow the psyllium to absorb liquid while you
        prepare your waffle iron
      • Heat your waffle iron & grease well
      • Add batter and cook until done (mine took about 3 minutes)
    • Notes
      • You can replace the psyllium husk with oat fiber

  • Keto Oreo Chaffles @ lowcarbyum.com (07/22)

  • Oreo Chaffle Showdown @ youtube.com (07/22)

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Sources

• Anthony's
  • Anthony's Premium Lupin Flour @ amazon.com (1 lb; $10.99) (07/22)
    • Made of Sweet Lupin Beans
    • The flour is yellow, and whatever you cook with it will get that yellow hue
    • Anthony's lupin flour has a strong bean flavor (but not bitter), quite unique
    • For most recipes I find that it works better using 4g of each oat fiber and
      psyllium husk per 29g serving of lupin flour
    • It bakes and cooks identically to regular flour, as long as I use hot water
    • A splash of vinegar (or other acid) helps with the rise of baked goods
    • I normally use Modern kitchen which has no bitter taste at all; this brand is bitter
    • This brand is extremely sour
    • Bitter bean taste

• Aviate
  • Aviate Lupini Flakes @ amazon.com (12 oz; $16.14) (07/22)
    • Use the code SRSKETO20 at the Amazon checkout to get 20% off your order of
      Aviate Foods lupin flakes or flour
    • These come from France (and are bleached); sweeter version comes from Australia
    • They have a somewhat bitter taste
    • Replacement for rolled oats, rice, etc
    • 1/4 cup has 80 calories, 1 net carb, 10 grams fiber, 12 grams protein, 5 mg sodium
    • Use a 3:1 ratio of water/broth to flakes

• Carrington Farms
  • These are products of Australia (sweeter version)

  • Carrington Farms Ground Lupin
    • How to Prepare Lupin @ carringtonfarms.com (07/22)
      • Microwave method
        • Mix 4 tbsp ground lupin bean with 1/2 cup of water
        • Microwave on HIGH for 3 minutes
      • Stovetop method
        • Add 4 tbsp of ground lupin bean to 1 cup of boiling water
        • Boil 3 minutes and strain

    • Ground Lupin Bean, Plain @ carringtonfarms.com (32 oz; $19.99) (07/22)
      • They also offer the 7 oz bag for $4.99

    • Ground Lupin @ netrition.com (7 oz; $4.99) (07/22)
      • Plain, Garlic & Herb, and Spanish Style
      • Good to thicken soups
      • Use as hot cereal (with maple syrup & milk)
      • 1 cup lupin flour, 1/2 cup oat fiber, and 1/2 cup wheat protein isolate makes a good "flour"

    • Ground Lupin @ amazon.com (7 oz; $9.06) (07/22)
      • 1/3 cup: 130 calories, 1 net carb, 15 grams fiber, 16 grams protein, 15 mg sodium
      • These are a replacement for grits (side dish, or ingredient in main dish)

  • Carrington Farms Lupin Flour
    • Lupin Flour @ carringtonfarms.com (16 oz; $9.99; free shipping over $35) (07/22)

    • Lupin Flour @ netrition.com (16 oz; $8.29) (07/22)

    • Lupin Flour @ amazon.com (16 oz; $9.99) (07/22)
      • 1/3 cup: 110 calories, 2 net carbs, 12 grams fiber, 13 grams protein, 15 mg sodium
      • I found this at the Walmart on Marsh Lane; this is not on the Walmart website

• Lupina Brand
  • Lupina Australian Sweet Lupin Bean Splits @ amazon.com (16 oz; $14.99) (07/22)

  • Lupina Lupin Flour @ netrition.com (16 oz; $7.99) (07/22)

  • Lupina Lupin Flour @ amazon.com (2 lbs; $18.49) (06/22)
    • 100 grams almond flour = 60 grams of lupin flour
    • 1 cup almond flour = 2/3 cup of lupin flour
    • You have to make it savory or sweet because of the bitterness of the bean
    • It's great for cakes and brownies
    • It is very fine, and soaks up liquids like coconut flour; it is heavier and bitter
    • LUPINA brand is the best; Miracle Flour is second best

• Lupins for Life
  • Lupins For Life Lupin Semoline @ amazon.com (400 grams; $18.99) (07/22)
    • They have crumbs, flour, kibbles, semolina, and toasted protein flakes/lupin cereal
    • Flour is finely ground, semolina is coarsely ground, like corn meal
    • These are grown in New South Wales
    • Several people said the cereal was stale and smelled bad when they got it

• Revolupin
  • Revolupin Lupin Flakes

  • Revolupin @ instagram.com (07/22)

  • Revolupin @ facebook.com (07/22)

• Wholesome Provisions
  • 100% grown and made in USA; "bitterness of the raw Lupin Beans has been removed"
  • Some people found this to be VERY bitter
  • Miracle Flour @ amazon.com (3 lbs; $27.95) (06/22)

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Tools

• Corn Dog Maker @ youtube.com (07/22)
  • J-JATI Corn Dog Maker @ amazon.com ($31.99) (07/22)
  • Brentwood Mini Corn Dog Maker @ amazon.com ($24.95) (07/22)
  • Keto Chocolate Twinkies @ youtube.com (07/22)
  • Pigs in a Blanket @ youtube.com (07/22)
  • Keto Breakfast Sticks (made with lupin flour) @ youtube.com (07/22)

• Cuisinart DLC-2ABC Mini-Prep Plus 24-Ounce Food Processor, Brushed Chrome and Nickel,
  3 Cup @ amazon.com ($39.95) (07/22)

• Pogo Whisk @ amazon.com ($23.75) (07/22)

• Pogo Whisk (Cheaper) @ amazon.com ($9.89) (07/22)

• Silicon Baking Rounds, Red, 9 inch @ amazon.com ($8.75) (07/22)

• Silicon Baking Rounds, Brown, 9 inch @ amazon.com ($8.88) (07/22)

• Slotted Flexible Silicone Spatula @ amazon.com (07/22)

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Bonnie's Links
created by Bonnie Lee Hill,
bonniehill@verizon.net
last modified on August 3, 2022

URL: http://www.bonniehill.net/pages/lclupin.html