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Most people experience keto flu at the beginning of their low carb journey. Caused by the change in your body due to starving it of carbohydrates, the keto flu feels like exactly that; the flu.
Fortunately, by increasing essential electrolytes; potassium, magnesium and sodium, you can easily counteract this effect.
I was so excited recently to discover a new ingredient called lupin. Lupin is a flower, the fruit of which is a pod containing several seeds, and it’s these legume seeds that get dried and chopped into flakes.
Lupins are the world’s richest natural source of combined protein and dietary fibre. They clock in at an impressive 37% fibre, especially insoluble fibre and prebiotic fibre, and it also contains 40% protein. They contain a quarter of the carbs and three times the protein of quinoa – and quinoa is generally regarded as one of the most nutritious, low-GI grains available.
They’re also full of iron, high in magnesium and potassium, all of which are essential for supporting healthy bones and teeth and for protecting against fatigue. In fact, the flakes contain three times more potassium than bananas, three times more iron than kale and three times more antioxidants than berries.
AND they’re low in carbs! There's only 6.5 grams of net carbs per 100 g/ 3.5 oz of cooked lupin flakes.
I have used lupin flakes in this recipe, along with other low-carb superfoods rich in essential vitamins, minerals, omega 3 fats and monounsaturated fats to combat your keto flu. Just one serving of this satisfying low-carb meal will cover half of your daily magnesium and potassium needs. Enjoy!
Before you use lupin flakes: There is conflicting information about their actual carb count (raw lupin beans vs lupin flakes) so it may be worth doing a blood glucose test to see how they affect you. Just like peanuts, lupin flakes are made from beans and are legumes. Although they are low in carbs, not everyone can tolerate legumes or may even be allergic to them. Peanut and nut allergy sufferers beware! Also make sure that you only purchase lupin flakes from a reputable source. Improper preparation of lupin beans results in toxicity from excess alkaloids that have not properly been removed by soaking. Such lupin products would taste bitter.
Hands-on Overall
Nutritional values (per serving)
Net carbs3.9 grams
Protein31.9 grams
Fat42.8 grams
Calories558 kcal
Calories from carbs 3%, protein 24%, fat 73%
Total carbs21.1 gramsFiber17.2 gramsSugars2.3 gramsSaturated fat13.6 gramsSodium483 mg(21% RDA)Magnesium201 mg(50% RDA)Potassium1,099 mg(55% EMR)
Ingredients (makes 4 servings)
- 125 g lupin flakes (4.4 oz)
- 1 cup chicken broth or bone broth (240 ml/ 8 fl oz)
- 2 1/2 cups chopped dark-leaf kale or spinach (125 g/ 4.4 oz)
- 1 1/2 white mushrooms, sliced (105 g/ 3.7 oz)
- 1 can wild caught pink salmon, drained (150 g/ 5.3 oz)
- 1 tbsp ghee or virgin coconut oil (15 ml)
- 1/4 cup butter or ghee (60 g/ 2.1 oz)
- 1 clove garlic, minced
- 1/2 tsp sea salt, or to taste
- 1 large avocado, sliced (200 g/ 7.1 oz)
- 4 heaped tbsp hulled hemp seeds (60 g/ 2.1 oz)
- 2 tbsp extra virgin olive oil (30 ml)
- Optional: chile flakes, to taste
Note: Don't have lupin flakes? Swap for 4 scrambled eggs cooked in butter or ghee!
Instructions
- Prepare all the ingredients. Clean and slice the mushrooms.
- Place the lupin flakes into a microwaveable safe bowl and pour the chicken broth over. Stir through and sit aside for 15 minutes.
- Meanwhile, de-stem the kale and chop into small pieces. Finely mince the garlic.
- Heat half of the ghee in a frying pan over high heat and sauté the kale, along with the garlic, until softened but still bright green. If you're using spinach, it will only take about 30 seconds to wilt.
- Remove from pan and then cook mushrooms in the rest of the ghee in the pan. I like my mushrooms crispy on the outside and soft in the centre, so I cook them well. Cook yours to your preferred doneness.
- Drain salmon and check through for bones.
- Once the lupin flakes have sat for 15 minutes, place them in the microwave for two minutes. Remove from the microwave and place pats of butter in to melt. Fluff up with a fork before serving.
- Quarter your avocado and cut into slices.
- Gather your ingredients and arrange them in your bowl in the way you like (recipe makes 4 bowls). Sprinkle with salt and dress with a good sprinkle of hemp seeds. Optionally, you can add a sprinkle of chili flakes for extra heat or a squeeze of lemon juice, if you would like some added zing.
- Store in the refrigerator, without the avocado, covered for three days.
Anti Keto Flu Nourish Bowl
Step by Step
Ingredients
- 125 g lupin flakes (4.4 oz)
- 1 cup chicken broth or bone broth (240 ml/ 8 fl oz)
- 2 1/2 cups chopped dark-leaf kale or spinach (125 g/ 4.4 oz)
- 1 1/2 white mushrooms, sliced (105 g/ 3.7 oz)
- 1 can wild caught pink salmon, drained (150 g/ 5.3 oz)
- 1 tbsp ghee or virgin coconut oil (15 ml)
- 1/4 cup butter or ghee (60 g/ 2.1 oz)
- 1 clove garlic, minced
- 1/2 tsp sea salt, or to taste
- 1 large avocado, sliced (200 g/ 7.1 oz)
- 4 heaped tbsp hulled hemp seeds (60 g/ 2.1 oz)
- 2 tbsp extra virgin olive oil (30 ml)
- Optional: chile flakes, to taste
Instructions
- Prepare all the ingredients. Clean and slice the mushrooms.
- Place the lupin flakes into a microwaveable safe bowl and pour the chicken broth over. Stir through and sit aside for 15 minutes.
- Meanwhile, de-stem the kale and chop into small pieces. Finely mince the garlic.
- Heat half of the ghee in a frying pan over high heat and sauté the kale, along with the garlic, until softened but still bright green. If you're using spinach, it will only take about 30 seconds to wilt.
- Remove from pan and then cook mushrooms in the rest of the ghee in the pan. I like my mushrooms crispy on the outside and soft in the centre, so I cook them well. Cook yours to your preferred doneness.
- Drain salmon and check through for bones.
- Once the lupin flakes have sat for 15 minutes, place them in the microwave for two minutes. Remove from the microwave and place pats of butter in to melt. Fluff up with a fork before serving.
- Quarter your avocado and cut into slices.
- Gather your ingredients and arrange them in your bowl in the way you like (recipe makes 4 bowls). Sprinkle with salt and dress with a good sprinkle of hemp seeds. Optionally, you can add a sprinkle of chili flakes for extra heat or a squeeze of lemon juice, if you would like some added zing.
- Store in the refrigerator, without the avocado, covered for three days.
Nutrition (per serving)
Calories558kcal
Net Carbs3.9g
Carbohydrates21.1g
Protein31.9g
Fat42.8g
Saturated Fat13.6g
Fiber17.2g
Sugar2.3g
Sodium483mg
Magnesium201mg
Potassium1,099mg
Detailed nutritional breakdown (per serving)
| Total per serving |
| 3.9 g | 31.9 g | 42.8 g | 558 kcal |
| Lupin flakes, dry, uncooked |
| 1.3 g | 12.5 g | 2 g | 100 kcal |
| Chicken stock (broth), chicken only, homemade |
| 0 g | 1.2 g | 1.2 g | 16 kcal |
| Kale, dark leaf, Italian black kale (cavolo nero) |
| 0.4 g | 1.1 g | 0.5 g | 11 kcal |
| Mushrooms (white), fresh |
| 0.6 g | 0.8 g | 0.1 g | 6 kcal |
| Salmon, sockeye, canned, drained solids, without skin and bones |
| 0 g | 9.9 g | 2.2 g | 59 kcal |
| Ghee |
| 0 g | 0 g | 3.8 g | 34 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.1 g | 11.5 g | 102 kcal |
| Garlic, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Avocado, fresh |
| 0.9 g | 1 g | 7.3 g | 80 kcal |
| Hemp seeds, hearts (hulled, natural) |
| 0.5 g | 5.3 g | 7.5 g | 90 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 6.8 g | 60 kcal |
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