Associate Professor Antigone Kouris APD, PhD, Post Grad Dip Diet, Post Grad Dip Bot Med, BSc Biochem/Micro (Hons)
Senior Academic, Discipline Dietetics and Human Nutrition La Trobe University
Director (Clinical Dietitian), Total Nutrition care
Director, Skinnybik Pty Ltd
Author “Medications: Good and Bad Interactions with foods, herbs and nutrients
Author “Food Sources of Nutrients”
Author “Your are what you cook – Mediterranean & South Asian”
Australian Lupin flour & Skinnybik Lupin cookies (gluten free)
What is lupin?
Lupin is an ancient legume consumed for centuries as part of the Mediterranean diet. Today around 80% of the world’s lupin crop is grown in Western Australia where it is milled into flour. Dr Joanna McMillan (from Channel 9) predicts that lupin will be the next superfood in 2017.
How does lupin compare to other legumes?
Lupin is the world’s richest natural source of combined plant protein and fibre. Lupin is therefore the “king” of legumes. Compared to other legumes, lupin has 2-3 times more protein and fibre and much less starch, so it has a much lower glycaemic index. It is also a source of minerals and antioxidants. Furthermore, unlike other legumes, it has very low levels of anti-nutritional factors (which can reduce the absorption of nutrients). Lupin is also gluten free, non GM and eco-friendly.
How can Australian lupin flour be used?
Australians need to eat more legumes and lupin flour makes it easier to do this! By replacing half the usual flour in recipes with lupin flour, one can dramatically increase the protein and fibre and reduce the carbohydrate load and glycaemic index of baked goods like bread, cakes, biscuits, scones, pancakes and chapattis. Also, because of the negligible anti-nutritional factors, lupin flour can be used un-cooked and added directly to shakes, yoghurt, dips, soups etc.
Have there been any studies on Australian lupin flour?
Preliminary studies on lupin flour enriched bread and cookies showed they can help reduce hunger as well as blood glucose and insulin response in people with and without diabetes. Beneficial effects have also been observed on blood pressure, cholesterol and the gut microbiome. However people with peanut and legume allergies need to avoid lupin.
We need healthier biscuits!
Australians love biscuits and cookies. About half the population eat them on a weekly basis, especially with tea or coffee. Nutritionists advise Australians to avoid them because they are mostly full of refined sugar and starch, bad fats and too low in fibre and protein. Gluten free cookies can be particularly unhealthy due to the highly processed starchy high GI nutrient poor flours made from rice, potato and tapioca. There is no reason why biscuits cannot be healthy.
What’s so good about Skinnybik LUPIN cookies?
Harnessed with this knowledge about the nutritional and health benefits of lupin flour, I decided Australia needed a ‘better for you’ guilt-free low sugar cookie range based on lupin, which was also gluten free.
In fact, compared to other plain sweet biscuits they have:
– 400% more fibre
– 50% less sugar/refined carbs
– double the protein
– half the salt
– 80% less saturated fat
– only 52 calories each (per 15g)
– a unique scone-like texture.
The range includes a GF savoury turmeric chia cookie made with extra virgin olive oil. After 3 years of testing on thousands of patients I can confidently say that all 4 flavours (P.S. one flavour is low FODMAP Spelt) are very popular. The overwhelming feedback is that they are a delicious HUNGER BUSTING guilt free low sugar snack that can help with weight management.
Free delivery from www.skinnybik.com
Until next time…Antigone
Click here for your chance to win a Skinnybik Cookies selection!
Click here to read more about Antigone
“You Are What You Cook, by Dr Antigone Kouris, is a Wellness Cookbook containing 80 easy to prepare healthy recipes for the family using Mediterranean and South Asian flavours. Many of the recipes have been adapted from traditional Greek recipes and made healthier by reducing the calories, fat, carbs and many are naturally gluten free. Therefore most recipes are suitable for weight control and for people with diabetes, high cholesterol and coeliac disease. Recipes have been developed by Dr Kouris using knowledge gained from her Greek mother and mother-in-law, her research on the Mediterranean diet and the latest nutrition research, especially on preferred cooking methods (more stews less grills) and use of herbs and spices (especially oregano and turmeric for their anti-inflammatory properties). The book includes a simple guide for a preferred weekly menu and a ‘plate’ guide for food portions. Click here to purchase a copy.