Hey, is there anyone still here? I’m not going to kid myself anymore (or you) … finding time to post a recipe to the blog is HARD.
I’ve been working 24/7 on building up my little chocolate business for months now and, while I love it, there hasn’t been much time left over for other things. Any spare time I have had has been devoted to catching up on sleep or reacquainting myself with family and my kittens.
I’ve not been training for the past six months and I have missed it every single day. Every. Single. Day. So this week, I’m back at it. So too, is a little overhaul of my diet, which has suffered a bit with my adoption of the market life.
It is a wonderful flour, made from sweet lupin beans. Always look for lupin flour and flakes made from Australian sweet lupin. Otherwise you might end up with an extremely bitter-tasting dish. Australian sweet lupin can be found online. A great brand to look for is Irwin Valley. They export around the world. Google is your friend 🙂
Lupins are naturally high in quality protein and dietary fibre, low in starch, and a good source of trace minerals. It is a good source of soluble fibre and phyto-sterols that help lower cholesterol. Lupin flour is also gluten-free, so is a good option for coeliacs. It’s nutritional profile also makes it a great option for diabetics.
If you’d like to know more about lupin flour, follow the link here.
Caution: If you have a peanut allergy, you may need to avoid lupin.
The high fibre content of lupin flour presents a challenge in baking as it absorbs a great quantity of water. This means it can dry out baked goods if not used as part of a blend of flours or additional moisture is provided through an increase in egg, or other high moisture ingredients. This is a particular challenge for pancakes, where a light, fluffy and more delicate texture is desired. Challenge accepted!
These pancakes use only lupin flour as the main dry ingredient. This makes the recipe simple and makes sure we get the most out of the protein and fibre filled goodness from this ingredient. To keep them light, we add egg whites and cottage cheese, both of which add extra protein and so help give structure to the pancake while keeping them light and delicate in texture. They also prevent the pancakes from any dryness in texture.
I love the way they puff up and then gently relax back down (no gluten, remember?) to create a pancake that is very much like a crepe, making them perfect for stacking. I suspect you could create a crepe cake with these, filled with whatever your heart desires.
Give these a go … well worth it from a health and macro profile perspective … but also because they are just lovely to eat. They also have a beautiful golden colour!
Great for breakfast or as a post training snack, topped with maple syrup or honey. They also make a lovely dessert, topped with gelato, chocolate sauce, whatever you love. I vote gelato!
Lupin Pancakes with Coffee
These pancakes are delicate and fit somewhere between a pancake and a crepe. They are amazing served simply with maple syrup for breakfast, or topped with yoghurt, fruit compote, fresh fruit, or anything you like. They are also lovely as a light dessert with gelato or yoghurt, chocolate or caramel sauce. At least the pancakes are healthy 😉
You can, of course, substitute whole eggs for the egg whites, for a richer pancake (use jumbo sized eggs). You can also substitute fruit juice, or skim milk for the coffee. I add cold drip coffee because I love the subtle flavour it gives the pancakes but I also like to use skim milk.
I don’t add any sweetener or sugar to these pancakes as I prefer to add sweetness with my toppings, but you can add a little, to taste, if you prefer.
The macros provided are for the pancakes, without toppings, and excluding the fats used to cook them (just add in the macros for whatever you use).
120 grams egg whites
100 grams cottage cheese (European style, not creamed)
30 millilitres cold drip or espresso coffee, cooled
1/2 teaspoon vanilla extract
30 grams sweet lupin flour
pinch sea salt
1/4 teaspoon bicarbonate of soda
Oil, butter, or cooking spray, as required
In a mixing bowl, whisk together the egg whites, cottage cheese, cold coffee, and vanilla extract.
Whisk in the lupin flour until smooth.
Finally, add the bicarbonate of soda and stir to incorporate.
The mixture will be creamier than normal pancake batter, so you will need to use a spoon.
Heat a pan and add whatever you are using to cook the pancakes with – oil, butter, etc. I like to use an extra virgin olive oil spray, but it is a personal preference.
Use about two heaped tablespoons of pancake batter for each pancake.
Cook on one side until bubbles appear all around, it puffs up a little and the base is cooked. Gently flip the pancake over and cook briefly on the other side.
Gently lift the pancake on to a serving plate.
The pancake will deflate when off the heat and will settle to a thin pancake that is somewhere between a pancake and a crepe.
Repeat until all the pancakes are cooked.