Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Coconut and Raspberry Muffins with Coconut and Lupine Flour

These amazingly moist and fruity coconut and raspberry muffins with coconut and lupine flour are just the right thing for your next summer party.


53% 64/19/17 
Ω-6 (LA, 0.8g) : Ω-3 (ALA, 0.2g) = 5:1

Ingredients (for servings, )


  • blender
  • food processor
  • oven
  • muffin pan (cupcake pan)

Type of preparation

  • bake
  • soak
  • purée
  • knead


  1. Preparation
    Preheat the oven to 180 °C (350 °F).

    Soak the dates in the almond milk for about 10 minutes.

    The author simply lists plant-based milk; you can choose your favorite variety.

    For the dates, you can use medjool dates as we have done or choose another type.

  2. For the muffins
    Place the soaked dates and bananas in a blender and purée.

  3. Add the remaining ingredients and blend well.

    The original recipe calls for frozen raspberries.

  4. Spoon the batter into 12 small greased muffin cups. Place in the preheated oven and bake 20–25 minutes.

    The number of muffins you make will depend on the amount of batter you have. The recipe for 6 servings makes about 12 small muffins.

  5. At the end of the baking time, stick a toothpick into a muffin to see if they are done. If a little batter sticks to the toothpick, they need to bake a few more minutes.

Nutritional Information per person Convert per 100g
2000 kcal
Energy286 kcal14.3%
Fat/Lipids11 g16.4%
Saturated Fats7.8 g38.8%
Carbohydrates (inc.dietary fiber)42 g15.6%
Sugars20 g22.8%
Fiber14 g55.6%
Protein/Albumin13 g25.2%
Cooking Salt (Na:338.0 mg)858 mg35.8%
A serving is 147g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
ElemPhosphorus, P 413 mg59.0%
MinManganese, Mn 1.1 mg54.0%
ProtThreonine (Thr, T) 0.44 g47.0%
MinCopper, Cu 0.46 mg46.0%
Sodium, Na 338 mg42.0%
ProtIsoleucine (Ile, I) 0.51 g41.0%
ProtTryptophan (Trp, W) 0.10 g38.0%
ProtLeucine (Leu, L) 0.90 g37.0%
ProtLysine (Lys, K) 0.62 g34.0%
ElemPotassium, K 657 mg33.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.15 g8.0%
Linoleic acid; LA; 18:2 omega-6 0.80 g8.0%

Essential amino acids per person 2000 kcal
Threonine (Thr, T) 0.44 g47.0%
Isoleucine (Ile, I) 0.51 g41.0%
Tryptophan (Trp, W) 0.10 g38.0%
Leucine (Leu, L) 0.90 g37.0%
Lysine (Lys, K) 0.62 g34.0%
Valine (Val, V) 0.54 g33.0%
Phenylalanine (Phe, F) 0.42 g27.0%
Methionine (Met, M) 0.10 g11.0%

Essential macroelements (macronutrients) per person 2000 kcal
Phosphorus, P 413 mg59.0%
Sodium, Na 338 mg42.0%
Potassium, K 657 mg33.0%
Magnesium, Mg 89 mg24.0%
Calcium, Ca 134 mg17.0%

Essential trace elements (micronutrients) per person 2000 kcal
Manganese, Mn 1.1 mg54.0%
Copper, Cu 0.46 mg46.0%
Zinc, Zn 1.7 mg17.0%
Iron, Fe 1.8 mg13.0%
Iod, I (Jod, J) 3.0 µg2.0%
Selenium, Se 0.43 µg1.0%
Fluorine, F 4.2 µg< 0.1%
Notes about recipe

These amazingly moist and fruity coconut and raspberry muffins with coconut and lupine flour are just the right thing for your next summer party.

Yield: The recipe for 6 servings makes about 12 small muffins.

Lupine flour: Lupine flour is made from seeds of “sweet” lupine species, which have been bred to contain low levels of alkaloids. The seeds are ground and then the resulting flakes are soaked so that the protein is released from the fiber structures. Next the liquid is evaporated and the resulting product is the lupine flour. Lupine contains all of the essential amino acids and is therefore a favorite protein source for vegans and vegetarians. The lupine seeds also contain high amounts of carotenoids, vitamin E, potassium, magnesium, and iron. In contrast to many other legumes, lupine contains alkaline protein, which causes very little uric acid to form. It is therefore especially suited for people who as a result of rheumatic disease or gout need to eat a low-purine diet. However, lupine can be problematic for those with allergies. Either a sensitivity to lupine itself can appear or a cross-allergy to lupine if you are already allergic to other legumes, especially peanuts.

Coconut flour: Coconut flour is a gluten-free alternative to wheat flour. It is made from ground and dried coconut meat from which the oil has been extracted. Compared to coconut meat, it is relatively low in fat. Follow the link in the “Ingredients” section for a recipe to make your own coconut flour.

Bananas: Bananas have a very balanced combination of carbohydrates. When it comes to the trace elements, bananas contain the most copper of all fruits and vegetables. They also contain more iron than most fruits and are rich in potassium, phosphorus, and magnesium. Of all the fruits, bananas have the highest levels of manganese. Manganese is especially important for the metabolism of carbohydrates. In addition, vitamin B1 in the tissues can only be used if manganese is present as it is necessary for certain enzymatic functions in the metabolism of B1.


Raspberries: If you don’t have fresh raspberries available, you can also use the frozen variety (as called for in the original recipe).

Alternate preparation

Plant-based milk and a link to a recipe: In the original recipe, Elisa Epping uses unsweetened plant-based milk. We have listed almond milk because it is very easy to make yourself. Here is a link to our recipe: Raw Almond Milk. You can, of course, alternatively use cashew milk, soy milk, or another type of plant-based milk.

Other types of fruit: What about strawberries, blueberries, or blackberries? Go ahead and try out other variations using your favorite fruits — just make sure to use similar amounts as in the original recipe so that the batter has the right consistency.