Vegan & Gluten Free! Roasted Capsicum and Lupin Dip

My new recipe using my new super food – Lupin Flakes! Today I would like to introduce a new flavour of my beloved Lupin Hummus – Roasted Capsicum Version!

Roasted Capsicum Lupin Dip_a little bit of soy

Roasted capsicum dip is so tasty and I always have to try not to eat it too much, due to the amount of cream cheese used in it.

So I thought, how about replacing it with something I do not need to feel too conscious about – Lupin Flakes!

The lupin’s subtle flavour complements the sweetness of roasted capsicums. Vegan and Gluten Free is certainly a bonus too. It lasts for about 4-5 days in a fridge.

Hope this new flavour of Lupin Dip can be a new addition of your repertoire 🙂

 

Ingredients

2 Red Capsicums (about 500 – 550g in total)

100ml Lupin Flakes

1 Tablespoon of Hulled Tahini

1 Tablespoon of Lemon Juice

2 cloves of Garlic – roughly chopped

0.5 Tablespoon of White Vinegar

0.5 Tablespoon of Extra Virgin Olive Oil

Sea Salt for season

 

Method:

  1. For red capsicums, cut each red capsicum into quarters. Remove the seeds and membranes. Place them skin side up on a greased oven tray. Grill them for about 15 minutes or until the skin has blackened and blistered. Remove them from the grill and wrap them with tin foil. Leave it for 10-15 minutes to make the skin loosen. Peel and discard the skin.
  2. For lupin flakes, place the lupin flakes in cold water and bring to boil. Boil it for 3 minutes. Drain and rinse the lupin flakes a few times, and then drain off the water from the lupin flakes very well.
  3. Place the roasted red capsicums (Method 1), the cooked lupin flakes (Method 2), tahini, lemon juice, garlic, white vinegar and extra virgin olive oil into a food processor. Process until they become smooth (or you can use a hand mixer if you do not have a food processor).
  4. Season it with sea salt and serve it with your choice of cracker, bread or vegetable sticks.

 

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Spiced Carrot and Coconut Soup

Carrots, Onions and Potatoes are probably the most common vegetables to have in your kitchen. This Carrot Soup recipe can turn these “normal” veggies into a bit of a fun and exciting dish. I think that it is good to have this kind of dish in your repertoire.

It is getting cold here in Australia. This soup hopefully help you and your loved ones to warm up.

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Ingredients: (Serving 4-5)  

5 Carrots – roughly chopped

1 Onion – roughly chopped

1 Potato – roughly chopped

1 clove of Garlic

1 Bay Leaf – bend in half

700ml of Vegetable Stock

¼ Teaspoon of Cumin Powder

¼ Teaspoon of Turmeric Powder

¼ Teaspoon of Nutmeg

140mlof Coconut Cream

A pinch of Sea Salt

1 bunch of Coriander – roughly chopped

 

Method:

  1. Place carrot, onion, potato, garlic, bay leaf and vegetable stock in a pot. Heat it over medium heat and bring it to the boil. Once it is boiled, reduce the heat to low/medium and simmer it for about 30 minutes, or until the carrot becomes very soft and is breakable with a fork.
  2. Remove it from the heat and puree it with a hand mixer.
  3. Reheat it over a low heat. Stir cumin, turmeric and nutmeg into the puree. Add coconut cream. Season with sea salt. If the soup is too thick, add a little bit of water to make the soup your desired consistency.
  4. Top with coriander and serve while warm.

Healthy! Tuna Spread – without mayo

We do not store mayonnaise at home as we do not often use it. However, I sometimes feel that it would be convenient if there were one in the fridge.

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The feeling came to me last week. It was Easter Weekend and I was making some nibbles for a platter. I just thought that something with mayonnaise flavour would add variety to the platter. And then, this idea came to me – why not using Yogurt instead! That would be much healthier!

My new Tuna Spread without mayonnaise can be served as part of a platter, served with crackers, veggie sticks, or can be used for sandwiches. Even  though there is not mayonnaise involved, I guarantee it still has richness. It is super easy to make as well, so it will be a good recipe to have in your hand. Hope you like it 🙂

Ingredients:

1 tin of Tuna in spring water (185g) – drain the water

2 Tablespoons of Plain Yogurt

1/2 Tablespoon of Lemon Juice

1 Teaspoon of Dijon Mustard

1 Pickled Onion – finely chopped

1/2 teaspoon of  the liquid from a jar of pickled onions

A pinch of Sea Salt and Black pepper to season

1 small spring onions – finely chopped

Method:

In a small bowl, mash the tuna with a fork. Add all other ingredients to the tuna. Mash and mix all together until it becomes very smooth. Season it with sea salt and black pepper to taste.

 

Note: If you do not normally have picked onions in your pantry, you can use a small amount of capers instead. 

 

 

Lupin Banana Bread

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

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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.

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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.

Gluten Free Vegetarian Lasagna

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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.