Eggs and Black Bean Tacos

Eggs and Black Bean Tacos

by | Mar 22, 2024 | Recipes

Two Glasses with Detox Green Smoothie

This recipe is rich in magnesium, vitamin B2, COQ10 and fiber that help provide the key nutrients needed to help prevent and manage migraines.

This delicious high protein, vegetarian meal can be great for any meal during the day. 

Eggs and Black Bean Tacos

This recipe is rich in magnesium, vitamin B2, COQ10 and fiber that help provide the key nutrients needed to help prevent and manage migraines. This delicious high protein, vegetarian meal can be great for any meal during the day. 
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Cook Time 15 minutes
Servings 2

Ingredients
  

  • 1/2 cup Black Beans
  • 1/2 Lime (Juiced)
  • Sea Salt & Black Pepper (to taste)
  • 1 tsp Butter
  • Handful of Spinach
  • 5 Egg (whisked)
  • 4 Corn Tortilla (small, warmed)
  • 1/2 Avocado (cubed)
  • 2 tbsp Cilantro (chopped)

Notes

Directions: 
  1. In a bowl, add the black beans and the lime juice. Use a fork and smash the beans until mostly mashed. Season with salt and pepper.
  2. Heat a non-stick pan over medium heat and melt the butter. Add the spinach and whisked eggs to the pan and season with salt and pepper. Stir the eggs and spinach frequently until cooked through. 
  3. Spread the mashed beans onto the tortillas. Top with the egg, avocado, and cilantro. Enjoy!
 

Lemon Oat Bars

Lemon Oat Bars

by | Mar 22, 2024 | Dessert, Recipes

Two Glasses with Detox Green Smoothie

Treat Yourself to Delicious Lemon Oat Bars! 

Craving a delightful snack? Try our Lemon Oat Bars recipe – it’s a perfect blend of zesty lemon flavor and wholesome oats!

Lemon Oat Bars

Craving a delightful snack? Try our Lemon Oat Bars recipe – it's a perfect blend of zesty lemon flavor and wholesome oats!
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Prep Time 2 hours 5 minutes
Servings 16

Ingredients
  

  • 1 cup Oat Flour
  • 1/3 cup Coconut Oil (melted)
  • 1/2 cup Raw Honey (divided)
  • 1/2 tsp Sea Salt (divided)
  • 6 Eggs (large)
  • 2 tbsp Coconut Flour
  • 1 tbsp Lemon Zest
  • 1/2 cup Lemon Juice

Notes

Instructions
  1. Preheat the oven to 350°F (175°C). Line a pan with parchment paper and set aside.
  2. In a large bowl, combine the oat flour, coconut oil, half of the honey, and half of the salt. Mix well until a wet, but firm consistency is formed.
  3. Press the dough into the lined pan, making sure to press it out evenly and into the corners. Bake for 15 minutes, until lightly browned and set. Let cool.
  4. While the crust is baking, in a mixer add the eggs, coconut flour, lemon zest, lemon juice, the remaining honey, and remaining salt. Mix for about four minutes or until well combined.
  5. Pour the mixture on top of the crust and bake for 30 minutes, or until set and cooked through. Cool completely then chill for one to two hours before serving.
  6. When ready to serve, remove from the pan, cut into squares, and enjoy!
 
Special Notes
Leftovers - Refrigerate in an airtight container for up to three days.
Serving Size - One serving is one square. A 9 x 9-inch (23 x 23 cm) square pan was used to make 16 servings.
No Honey - Use maple syrup instead of honey.
No Oat Flour - Use all purpose gluten-free flour instead.

The Sweet Science: Unwrapping the Health Benefits of Chocolate

The Sweet Science: Unwrapping the Health Benefits of Chocolate

by | Jan 29, 2024 | Koru Nutrition Blog

A variety of protein powder and shakes.

Chocolate, often considered a delectable treat and indulgence, has been enjoyed for centuries. Beyond its irresistible taste, numerous studies suggest that chocolate, especially dark chocolate, comes with a host of health benefits that may surprise many. While moderation is key, let’s unwrap the goodness within and explore the various ways chocolate can contribute to our well-being.

Dark chocolate contains a decent amount of soluble fiber and is loaded with minerals. Chocolate, especially dark chocolate, is a good source of essential minerals such as magnesium, copper, and iron. Magnesium is crucial for muscle and nerve function, copper supports the formation of red blood cells, and iron is essential for oxygen transport in the body needed for energy. Including chocolate in a balanced diet can contribute to meeting the body’s mineral requirements.

A 100-gram bar of dark chocolate with 70–85% cocoa contains

  • 11 grams of fiber
  • 66% of the DV for iron
  • 57% of the DV for magnesium
  • 196% of the DV for copper
  • 85% of the DV for manganese
  • In addition, it has plenty of potassium, phosphorus, zinc, and selenium.

Of course, 100 grams (3.5 ounces) is a fairly large amount and not something you should be consuming daily but this does give you some idea of what nutrients go into these dark delectables. 

1. Rich in Antioxidants:

Chocolate, particularly dark chocolate, is a potent source of antioxidants. These compounds help combat oxidative stress in the body, neutralizing free radicals and reducing the risk of chronic diseases. The presence of flavonoids in cocoa, a key component of chocolate, has been linked to improved heart health and a reduced risk of cardiovascular issues. One study showed that cocoa and dark chocolate had more antioxidant activity, polyphenols, and flavanols than any other fruits tested, which included blueberries and acai berries (1)

2. Heart Health:

Several studies have shown that moderate consumption of dark chocolate may contribute to heart health. Dark chocolate has been associated with improvements in blood flow, reduced blood pressure, and enhanced cholesterol levels. (2) Flavonoids in chocolate are believed to have a positive impact on endothelial function, promoting healthy blood vessels and reducing the risk of heart disease. These include polyphenols, flavanols and catechins, among others. According to research, the polyphenols in dark chocolate may help lower some forms of LDL (“bad”) cholesterol when combined with other foods like almonds and cocoa, which makes sense as who doesn’t love dark chocolate covered almonds. (3) 

A review of studies revealed that eating chocolate 3 times per week lowered the risk of cardiovascular disease by 9%. (4) 

3. Mood Enhancement:

Chocolate contains various compounds that stimulate the production of endorphins, the “feel-good” hormones in the brain. Additionally, chocolate contains a small amount of caffeine, which can provide a mild energy boost and enhance alertness. Phenylethylamine, another compound found in chocolate, is believed to mimic the mood-enhancing effects of endorphins and may contribute to an improved sense of love and well being. In one large study of 13,000 people, those who ate dark chocolate in the previous 24 hours were 70% less likely to report depression. And it didn’t take much, just 12 grams of dark chocolate was enough to elicit this effect. That’s just 2 or 3 of these treats! (5) 

4. Brain Function:

Cocoa, a primary ingredient in chocolate, contains flavonoids that may have neuroprotective effects. Research suggests that regular consumption of chocolate may improve cognitive function and protect against age-related decline. (6)  Cocoa contains stimulant substances like caffeine and theobromine, which may be a key reason why it can improve brain function including enhanced memory, attention, and problem-solving skills.  (7) Studies show that eating high flavanol cocoa can improve blood flow to the brain in young adults. This may explain why eating cocoa daily appears to improve attention, verbal learning, and memory. (8) 

5. Stress Reduction:

Consuming chocolate may have stress-relieving effects. The combination of compounds like serotonin precursors, theobromine, and magnesium can contribute to relaxation and reduced stress levels. While chocolate is not a cure for stress, it can be a delightful and comforting treat that provides a momentary sense of relaxation.

Want a nice chocolate treat? 

You can just consume a coupe of pieces of dark chocolate 75% or more each day, grate it on your yogurt or oatmeal, or include it in your trail mix. But for some more options check out our chocolate almond butter cup or chocolate coffee shake recipes.  

While it’s important to consume chocolate in moderation, the health benefits associated with its consumption, especially dark chocolate, are increasingly supported by scientific research. From heart health to mood enhancement and cognitive function, chocolate contains a rich blend of compounds that can contribute positively to our overall well-being. So, the next time you savor a piece of chocolate, know that you may be indulging in more than just a delightful treat – you’re unwrapping a host of potential health benefits.

References

  1. https://bmcchem.biomedcentral.com/articles/10.1186/1752-153X-5-5
  2. https://pubmed.ncbi.nlm.nih.gov/22301923/
  3. https://www.ahajournals.org/doi/10.1161/jaha.116.005162#d3e3715
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537803/
  5. https://www.psychiatrictimes.com/view/dark-chocolate-depression
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6571795/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4335269/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760676/
Chocolate Avocado Overnight Fudge

Chocolate Avocado Overnight Fudge

by | Jan 29, 2024 | Dessert, Recipes

Two Glasses with Detox Green Smoothie

Indulge guilt-free with this creamy, rich treat packed with health benefits and bursting with flavor.

Avocado adds a creamy texture while providing heart-healthy fats, and dark chocolate offers antioxidants and mood-boosting properties. It’s a delicious way to satisfy your sweet tooth while nourishing your body!

Chocolate Avocado Overnight Fudge

Dive into decadence with our Chocolate Avocado Overnight Fudge!
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Prep Time 15 minutes
Let set 8 hours
Servings 8

Ingredients
  

  • 4 ozs Dark Chocolate (chopped, at least 70% cacao)
  • 1/2 Avocado (ripe)
  • 1/3 cup Maple Syrup
  • 1/3 cup Almond Butter
  • 1/2 tsp Vanilla Extract
  • 1 1/2 tbsps Cocoa Powder
  • 1/2 tsp Sea Salt
  • 2 tbsps Water (cold)
  • 1/4 cup Walnuts (raw, roughly chopped)

Notes

Directions
  1. Place the chocolate in a bowl and melt in the microwave in 30-second intervals or over a double boiler. Set aside to cool.
  2. Line a loaf pan with parchment paper, leaving an overhang on both sides.
  3. Place the avocado, maple syrup, and almond butter in a food processor. Process until completely smooth, about one minute.
  4. Add the vanilla, cocoa powder, salt, and water and pulse until incorporated. Add the melted chocolate and pulse again to combine.
  5. Transfer the fudge to the prepared pan, smoothing the top with a spatula. Top with walnuts. Place in the freezer to set for at least eight hours.
  6. Remove the fudge and slice into squares. Keep them stored in the freezer for best results. Enjoy!

Thai Carrot Soup

Thai Carrot Soup

by | Dec 28, 2023 | Dinner, Recipes

Two Glasses with Detox Green Smoothie

Thai Curry Carrot Soup, a delightful and flavorful dish, not only tantalizes the taste buds but also offers a myriad of health benefits.

This vibrant soup, bursting with the rich aroma of Thai spices and the goodness of carrots, is a nutritional powerhouse that can contribute to overall well-being.

  1. Nutrient-Rich Carrots and sweet potato: Thai Curry Carrot Soup is centered around the humble yet mighty carrot and sweet potato. Both are an excellent source of beta-carotene, a precursor to vitamin A, which plays a crucial role in maintaining healthy vision, skin, and immune function as well as respiratory heath during the flu season. Additionally, they provide essential nutrients like vitamin K, potassium, and fiber.
  2. Boosts Immune System: The combination of spices in Thai curry, including garlic, lemongrass, and chili peppers, offers immune-boosting properties. Garlic, in particular, contains allicin, a compound known for its antibacterial and antiviral effects. These ingredients may contribute to fortifying the immune system and supporting the body in its defense against infections.
  3. Heart-Healthy Ingredients: The use of coconut milk in Thai Curry Carrot Soup not only enhances its creamy texture but also adds a dose of heart-healthy fats. Coconut milk contains medium-chain triglycerides (MCTs), which have been associated with potential cardiovascular benefits, including improved cholesterol levels.
  4. Weight Management: The soup’s high fiber content, derived from carrots and other vegetables, contributes to a sense of fullness, aiding in weight management. Fiber promotes satiety, reducing the likelihood of overeating and supporting a healthy weight. Also the spicier the soup the more it will raise your metabolism.
  5. Rich in Antioxidants: The diverse range of vegetables and spices in Thai Curry Carrot Soup provides a spectrum of antioxidants. Antioxidants help combat oxidative stress in the body, which is linked to chronic diseases and the aging process. Regular consumption of antioxidant-rich foods can contribute to long-term health and vitality.

Incorporating Thai Curry Carrot Soup into your regular diet not only satisfies your taste buds with its exquisite flavors but also nourishes your body with an array of health benefits. From supporting immune function to providing essential nutrients, this soup is a wholesome and delicious addition to a well-balanced lifestyle. Embrace the goodness of Thai cuisine and savor the health benefits that come with each spoonful of this delightful soup.

Thai Carrot Soup

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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes

Ingredients
  

  • 2 tbsp butter or coconut oil
  • 1 yellow onion
  • 4 tbsp red Thai curry paste
  • 1 lbs carrots
  • 1 sweet potato (about 3/4 lb.) 
  • 3 cups  vegetable broth
  • 13.5oz can full fat coconut milk
  • salt and pepper to taste

Notes

  • Dice the onion and add it to a large pot along with the butter (or coconut oil). Sauté the onion until soft and translucent (about 5 minutes).
  • Once the onions are soft, add the Thai curry paste and continue to sauté for about a minute more.
  • While the onion is sautéing, peel and dice the sweet potato (about 1-inch cubes). Add the sweet potato to the pot after the curry paste has sautéed, and continue to sauté the sweet potatoes while you peel and slice the carrots. Add the carrots to the pot as you slice them.
  • Add the vegetable broth to the pot, stir to combine, place a lid on top, and turn the heat up to medium-high. Allow the soup to come to a boil, then turn the heat down to low (or just above low) and allow it to simmer for 30 minutes, stirring occasionally. After 30 minutes the sweet potatoes and carrots should be extremely tender and fall apart as you stir the pot.
  • Turn the heat off and remove the pot from the hot stove top to facilitate cooling (to another area on the stove is fine). Add the coconut milk and stir to combine. You can reserve a tablespoon or two of the coconut milk to garnish the finished soup, if desired.
  • Use an immersion blender, or allow the soup to cool further and carefully purée in batches using a traditional blender. Once the soup is puréed, give it a taste and add salt or pepper if desired (this will depend largely on the type of broth used). Garnish with fresh cilantro and a drizzle of sriracha, if desired.