Anti Keto Flu Nourish Bowl

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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

  1. Prepare all the ingredients. Clean and slice the mushrooms. Anti Keto Flu Nourish Bowl
  2. Place the lupin flakes into a microwaveable safe bowl and pour the chicken broth over. Stir through and sit aside for 15 minutes.
    Anti Keto Flu Nourish Bowl
  3. Meanwhile, de-stem the kale and chop into small pieces. Finely mince the garlic.
  4. 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.
    Anti Keto Flu Nourish Bowl
  5. 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.
  6. Drain salmon and check through for bones.
  7. 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. Anti Keto Flu Nourish Bowl
  8. Quarter your avocado and cut into slices.
    Anti Keto Flu Nourish Bowl
  9. 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.
    Anti Keto Flu Nourish Bowl
  10. Store in the refrigerator, without the avocado, covered for three days.
    Anti Keto Flu Nourish Bowl

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Lupin flakes, dry, uncooked
1.3 g12.5 g2 g100 kcal
Chicken stock (broth), chicken only, homemade
0 g1.2 g1.2 g16 kcal
Italian black kale (cavolo nero)
0.4 g1.1 g0.5 g11 kcal
Mushrooms (white), fresh
0.6 g0.8 g0.1 g6 kcal
Salmon, sockeye, canned, drained solids, without skin and bones
0 g9.9 g2.2 g59 kcal
Ghee
0 g0 g3.8 g34 kcal
Butter, unsalted, grass-fed
0 g0.1 g11.5 g102 kcal
Garlic, fresh
0.2 g0 g0 g1 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Avocado, fresh
0.9 g1 g7.3 g80 kcal
Hemp seeds, hearts (hulled, natural)
0.5 g5.3 g7.5 g90 kcal
Olive oil, extra virgin
0 g0 g6.8 g60 kcal
Total per serving
3.9 g31.9 g42.8 g558 kcal
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Naomi Sherman
Creator of NaomiShermanFoodCreative.com

Naomi Sherman

Naomi is the force behind Naomi Sherman, Food Creative. She is passionate about recipe development, food photography and styling.

An accomplished home cook who was diagnosed with an auto-immune disease eight years ago, Naomi started to explore the connection between healthy, whole food and her symptoms, and a new love was born.

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Comments (6)

I am allergic to avocado any swap suggestions?

Reply

You could use more mushrooms, roasted eggplant or simply a few cherry tomatoes. These won't provide as much potassium as avocado but they are good options high in electrolytes.

Reply

Where can I get Lupin flakes in Canada!? I cannot seem to find any retailers online that carry it.

Reply

They are available in Australia and the UK (I ordered mine from here: https://lupinfood.com). I'm not sure if they are available in the US and Canada but I did find lupin  beans and lupin flour on Amazon.com. I wonder how easy it would be to make the flakes.
This is are online store in Australia that ship worldwide but the shipping costs are significant, at least the ones I checked. Any tips for their availability in the US and Canada would be appreciated!

Reply

Lupin flakes in the USA? Not even on Amazon...?

Reply

See comment above.

Reply