Each one of these tasty pikelets provides a whopping 8.5g of protein!! 2-3 little pikelets makes the perfect post-workout breakfast. In addition to providing protein to repair the muscles, they also provide carbohydrate to replace all that energy you just burnt up and a great boost of fibre to keep you full. 

Alternatively, they make a satisfying snack to help you get through the afternoon without raiding the cookie jar. 

MAKES: 15 pikelets

INGREDIENTS:

- 1 cup lupin flakes (can be purchased at various supermarkets, health food shops or online at thelupinco.com.au)

- 1 cup self-raising flour

- 200g low fat ricotta

- 2 eggs

- 1 cup milk

- 1 teaspoon vanilla essence

- zest of 1 lemon

- 1/2 cup honey

- 30g butter

METHOD:

1. In a mixing bowl, whisk together the ricotta, eggs, milk, vanilla, lemon zest and honey

2. In a separate mixing bowl, add the lupin flakes and flour. Make a well in the centre and pour in the wet mixture. Mix together gradually with a wooden spoon

3. Heat a fry pan over medium heat and melt a little butter. Dollop small amounts of mixture in the pan and cook pikelets for a couple of minutes each side or until golden brown

4. Serve topped with extra ricotta or Greek yoghurt and fruit

Lupin comes from the legume family and is ridiculously high in protein (4g per tablespoon!) and dietary fibre (3.7g per tablespoon!). It's also low in carbohydrate and fat so it is quite low in energy while keeping you full and satisfied. 

You can find out if it is stocked in a store near you or order it online on the Lupin Co website https://thelupinco.com.au/stockists/ 

This lupin porridge recipe provides an awesome hit of 23g of protein and 18g of fibre - and of course, tastes delicious!! 

SERVES: 1

INGREDIENTS:

- 1/4 cup rolled oats

- 2 tablespoons lupin flakes

- 1/2-1 cup milk

- 1tsp cinnamon

- drop of vanilla essence or vanilla bean

TOPPINGS (you can use whatever toppings you wish, but these ones tasted really good all together!)

- 100g Greek yoghurt

- 1 cup raspberries (frozen or fresh)

- 10 dry roasted hazelnuts halves

- 1tsp shredded coconut

- 1tsp maple syrup

- 1/2 tsp fresh thyme leaves

METHOD:

1. Place the oats and lupin in a small saucepan and pour enough milk over to just cover the dry ingredients. Mix in the cinnamon and vanilla and leave to stand for 15 mins or so (have a shower or make your lunch in the meantime! Soaking the dry ingredients first makes for a softer, creamier porridge)

2. Turn the heat onto medium-high, stirring. Once the milk starts to bubble, turn the heat down to low. Add some more milk (approx 100ml) and stir until thickened 

3. Top with your toppings and enjoy!

SERVES: 1

INGREDIENTS:

- 1/3 cup rolled oats

- 1tsp LSA

- 1tsp hazelnuts

- 1tsp almonds

- 1-1.5 cups milk

- 1tsp honey

MEDTHOD:

1. Place the oats in a small saucepan and pour over enough milk just to cover the oats. Leave to soak for 15 minutes (this ensures a deliciously creamy porridge)

2. Place the saucepan over a medium-high heat. Once the milk starts to bubble, turn the heat right down.

3. Gradually add more milk until you have your desired consistency. Add the nuts and honey.

4. Serve topped with your favourite fruit and/or yoghurt and/or peanut butter or tahini

Serves: 1

INGREDIENTS:
- 1/2 cup rolled oats

- 1 cup milk

- 6 strawberries

- 1tsp vanilla bean paste

METHOD:

1. Place the strawberries in a food processor and blitz until they form a nice puree

2. Meanwhile, place oats in a saucepan and add half the milk. Allow it to stand for 15 minutes or so (this helps to make the porridge extra soft and creamy)

3. Turn the heat on to medium and cook, stirring until the oats start to soften. Add the rest of the milk and continue to stir until the porridge is at your desired consistency

4. Add half the strawberry puree and vanilla to the porridge and mix well

5. Serve topped with the rest of the strawberry puree and any of your favourite breakfast toppings! (I love natural Greek yoghurt and toasted seeds)

Serving size: 1/4 cup

INGREDIENTS:

- 500g rolled oats

- 250g sunflower seeds

- 250g pepitas

- 1 cup extra virgin olive oil

- 2 tablespoons golden syrup

**this is just a base. You can then add any ingredients you like! Slivered almonds, raisins, coconut flakes and hazelnuts work well

METHOD:

1. Pre-heat the oven to 180 degrees Celsius

2. Stir the oil and golden syrup in a saucepan over medium heat until runny and well combined

3. Place all dry ingredients in a bowl. Top with the oil mixture and stir until all dry ingredients are coated

4. Line a baking tray with baking paper and pour in mixture

5. Bake for 20-40 minutes or until golden brown. Check the tray every 10 minutes or  so and give it a stir

Granola is a wonderful snack to have in the afternoon with yoghurt, or as a dessert after dinner. It is quite high in fat (mostly good fats though) and contains sugar so it is best consumed as a treat. Though it's an extremely nutritious treat as it also provides protein, fibre, unsaturated (good) fats including omega 3! Remember to have a small serve (1tb - 1/4 cup)

INGREDIENTS:

- 50g butter or coconut oil

- 1/2 cup golden syrup

- 1tsp cinnamon

- juice of 1 orange

- zest of 1 orange

- 2 cups rolled oats

- 1/2 cup chia seeds

- 1/2 cup toasted almonds

- 1/2 cup cashews

- 1/2 cup dried apricots, finely diced 

- 1/2 cup coconut flakes

METHOD:

1. Melt the butter or coconut oil in a small saucepan over medium heat. Add golden syrup, orange juice and orange zest and stir until combined

2. In a large mixing bowl add all other ingredients. Transfer butter mixture to the mixing bowl and stir until well combined

3. Place a piece of baking paper in a large baking tray and evenly spread granola on the tray

4. Bake for 45-60 minutes on 160 degrees celsius or until golden brown. Allow granola to cool completely before breaking up with a wooden spoon

One serve = 1/4 cup

INGREDIENTS:

- 750g rolled oats

- 300g pepitas

- 150g sunflower seeds

- 150g slivered almonds

- 150g hazelnuts, halved

- 170g craisins

- 150g dried apricots, finely diced

- 2tb cinnamon

METHOD:

1. Toast pepitas, sunflower seeds, hazelnuts and slivered almonds in batches in a pan over medium-high heat

2. Add toasted seeds/nuts and all other ingredients to a large mixing bowl and stir to combine