Lupins may sound like a made-up name, but they are a legume or bean which has been used in the food industry for some time. Originally this legume was made to help farmers in crop rotation by replacing the nitrogen and prevent cereal crop disease. Now lupins have gained attention as another addition to the legumes and beans you can use to enhance your health and performance goals.
So, what exactly are lupins? Lupin flakes are created from the kernel, which is not digestible for your body, so it is milled and then cut into a flake. A benefit for our economy and the farmers in Australia is 85% of lupins in the world are grown here which is impressive.
Lupins contain a whopping 40% protein, 37% fibre and only 4% carbohydrate. This can benefit you by keeping you feeling fuller for longer and assist in preventing peaks in your blood sugar due to the protein and fibre. Lupins include prebiotic fibre which feed the good bacteria in your gut to keep them healthy and well. This is important because good bacteria support your immunity as well as help you metabolise food and help you be a healthy weight.
So how can you use these legumes? They are amazingly versatile and can be used in replace of cereal grains like rice or quinoa. An added benefit for those who are gluten intolerant is they are gluten free! You may like to try:
- Adding lupin flakes to baking to create cakes or muffins, impressing your friends and partners with your amazing healthy cooking ideas. Simply substitute one fifth of a cup of flour of your choice with lupin flakes
- Use as part of the crumbing for fish or schnitzel for lunch or dinner. Simple add into the traditional crumbing mixture and enjoy the added taste sensation!
- Try toasting or roasting the flakes to add to granola to make your breakfast even more delicious and healthy in the morning. To do this you need to add the flakes to a hot dry pan and stir until golden brown (usually 3-4 minutes) or to roast add to the over tray, set to around 150 degrees and roast until golden brown.
Where can you buy lupins? You will most likely need to go to a speciality store to get hold of lupins or to buy online.
Take home message: Have you been ignoring a potentially new super food for your body? Get on board and enjoy the health benefits of lupins today!
Reference:
1. The Lupin Co. Australia: The Lupin Co.; 2017 [updated 2016; cited 2017 21/07/2017]. Available from: https://thelupinco.com.au/.
