Lupin Banana Bread

Healthy Banana Bread with my new super food – Lupin Flakes.

2017-09-09_14.55.50

Well…, after enjoying the beauty of “doing nothing” on Hamilton Island, I have 1.5 kg to get rid of from my body….  Since I LOVE eating sweets and it is really hard for me to carry out any diets without a small pleasure, I have made this recipe – my healthy “go-to” sweet using Lupin Flakes. I quite like the unique texture of Lupin Flakes in this cake – kind of popping or chewy.  It is a light and yet very satisfying dessert.

I would recommend using a small loaf pan, as it does not raise as much as normal banana bread due to no sugar and only a small amount of flour added.

Ingredients (1 x small loaf pan 17.5cm x 8.5 cm x 6cm)

3 well ripened Banana – mashed

2 Eggs

2 Tablespoons of Honey

30g of Milk

60g of Olive Oil

½ Teaspoon of Vanilla Paste

50g of Self-raising flour- sifted

100g of Lupin Flakes

Method:

  1. Preheat oven to 180◦C. Line a loaf pan with baking paper. Sift self-raising flour.
  2. In a large bowl, beat mashed bananas, eggs and honey well.
  3. Add milk, olive oil and vanilla paste to the bowl, and combine them well.
  4. Add the self-raising flour and lupin flakes into the mixture. Combine them gently until they disappear. Do not mix as gluten will come out and the cake will be dense*.
  5. Pour the mixture into the prepared loaf pan. Bake them for 40 minutes or until it is just cooked (until a wooden skewer inserted into the centre of the cake comes out clean).
  6. Take it out of the oven and cool it down on a wire rack.

2017-09-09_15.05.18

Note: *how to combine dry ingredients into wet ingredients gently.

I use a whisk. Scrap and scoop the mixture with the whisk and lift up and drop it. Repeat this until dry ingredients disappear into the mixture. It helps to work quickly when you turn the mixing bowl in the opposite direction of the whisk scrapping the mixture.

Advertisements

Gluten Free Vegetarian Lasagna

2017-07-07_22.21.01

I am very excited to introduce this recipe – my first Gluten Free + Vegetarian recipe.

While I’m very fortunate not to require any special diet, I always love eating vegetables, and recently I realised that my body functions better after eating a lot of veggies. On the other hand, my husband seems to like eating less carbs these days. I think that we both started realising changes in our bodies (aka aging!).  To meet our body requirements, and furthermore, to feel better in ourselves, I have been trying to change my cooking tendency as well (cool less & serve less by my husband…. As Japanese, this is very difficult to do….).

Then, I met Lupin Flakes – my new Super Food. Once I learnt how to use Lupin, while I understand Lupin is good to “Add” to normal meals, I thought that we can “Replace” too, just like I did for Lupin Hummus. Then, this idea came up to me, “how about Lupin Béchamel Sauce”. Lupin Béchamel still has the creaminess. I also used smoked paprika to add a bit of funkiness to the sauce.

For other ingredients, I use Zucchini to replace Lasagne sheets. Zucchini has to be cooked on a very high heat to make Zucchini smoky and funky. Mushrooms give a similar texture to beef mince to Bolognese sauce.

This Lasagna is quite light and does not make your stomach heavy, and yet it is quite satisfying. Hope you like it too.

Ingredients (serving for 4 people. I use 24cm round baking dish.):

For Mushroom Bolognese Sauce

1 Onion – finely chopped

1 Carrot – finely chopped

5-6 Flat Mushrooms – roughly chopped

1 clove of Garlic – finely chopped

1 tablespoon of Olive Oil

1 tin of Tomato

2 pinches of Salt

For Zucchini Lasagne Sheet

2 Zucchinis

4 pinches of Salt

1 teaspoon of Olive Oil

For Lupin Béchamel Sauce

100ml of Lupin Flakes

100ml of Milk

40g of Parmesan Cheese – grated

¼ teaspoon of Smoked Paprika

A pinch of Black Pepper

For Topping

20g of Parmesan Cheese – grated

 

Method:

For Mushroom Bolognese Sauce

  1. Heat olive oil and garlic on medium/high heat in a medium size pot. Once the garlic becomes fragrant, add onion, carrot and mushrooms to the pot and keep cooking for 1 minute or until the onion becomes translucent. Reduce heat to medium – low and put a lid on. Keep steaming the vegetables for 2-3 minutes while stirring them occasionally. This method helps to bring the sweetness of vegetables out.
  2. Add a tin of tomato and salt to the pot. Put the lid back on and simmer it for 30 minutes or until the sauce is well reduced and the liquid has almost evaporated. While cooking, please stir the sauce occasionally.

For Zucchini Lasagne Sheet

  1. In the meantime, we prepare Zucchini Lasagne Sheet. Slice zucchini lengthwise into 4. Sprinkle 2 pinches of salt on each side of the zucchini slices. Lay them on 3-4 layers of paper towels, and then place another 3-4 layers of paper towels on top of the slices. Leave them for 10 minutes. This is to remove some moisture from the zucchini, to avoid them becoming soggy when they are cooked.
  2. Pan-fry the zucchini. Heat olive oil to high in a frying pan. Once the frying pan gets really hot, lay the zucchini slices into it. Cook them for 1 minute on each side or until the zucchinis’ surface is nicely coloured. Transfer them to a place and put them aside.

For Lupin Béchamel Sauce

  1. Place Lupin Flakes in cold water and bring to boil. Boil it for 3 minutes. Drain and rinse the lupin a few times, and then drain off the water from the lupin very well. Place it into a bowl or a food processor if you have one.
  2. Add milk to the lupin. With a hand mixer (or a food processor), make the lupin a little bit smoother. It does not need to be super smooth. It is fine even if a few of the grains are still left.
  3. Put the mixture into a small sauce pan. Heat the pan to medium/low and warm the mixture up slowly. When the milk is just before boiling (please do not allow it to boil), turn the heat off. Add parmesan cheese, smoked paprika and black pepper. Stir to make the cheese melt and put it aside.

For Construction and Baking

  1. Preheat oven to 220◦C.
  2. In a baking dish, spread 1/3 f the Mushroom Bolognese Sauce first. Arrange 4 slices of the Zucchini over the sauce. Spread another 1/3 of the Mushroom Bolognese Sauce and then spread ½ of the Lupin Béchamel Sauce over it. Again arrange another 4 slices of the Zucchini and spread what’s left of the Mushroom Bolognese sauce. Spread all of the Lupin Béchamel Sauce over. Sprinkle 20g of Parmesan cheese over it, as a topping.
  3. Bake it for 20-30 minutes or until the surface becomes golden. Once it is done. Remove it from the over and serve it while hot.