Mushroom and Spinach Egg Bites

Mushroom and Spinach Egg Bites

by | Apr 1, 2025 | Recipes

Two Glasses with Detox Green Smoothie

Mushroom and spinach egg bites are a nutritious and convenient option. You can make a batch of them and then refrigerate in an airtight container for up to 3 days and freeze for up to 2 months. This high protein breakfast is great for people on the go and struggle to have time to make a decent breakfast or lunch. Not only are these quick and convenient but are packed with nutrients and support blood sugar balance which is extremely important when starting your day to avoid blood sugar crashes in the mid afternoon.

Eggs are a rich source of high-quality protein (with just 1 egg containing 6.3 grams), essential amino acids, and various vitamins and minerals, including vitamins A, D, E, and K. The yolks are particularly rich in choline, vital for cell membrane health and cholesterol regulation as well as they help to make the neurotransmitter acetylcholine which is important for memory and muscles. Eggs provide complete proteins necessary for muscle repair and growth, making these bites suitable for post-exercise nutrition. ​ 

Spinach is a nutrient-dense leafy green, abundant in vitamins A, C, E, and K, as well as folate, magnesium, iron, and potassium. These nutrients support bone health, muscle function, and cardiovascular wellness. According to The Worlds’ Healthiest Foods, folate also reduces the effects of homocysteine, a blood-chemical whose excess may hasten heart attacks. Spinach’s magnesium, potassium and calcium work with sodium in the body to regulate water retention and prevent high blood pressure. Additionally, spinach is rich in antioxidants that combat inflammation and oxidative stress, contributing to overall health. ​ 

Mushrooms are low in calories but high in essential nutrients, including B vitamins, selenium, and antioxidants. They have been linked to immune system support and may help lower blood pressure. Incorporating mushrooms into your diet can enhance nutrient intake without adding excessive calories. ​ 

Garlic is renowned for its medicinal properties, largely attributed to sulfur compounds like allicin. It has been shown to boost the immune system as it is anti-viral, anti-fungal, and anti-microbial. It can help reduce blood pressure, and improve cholesterol levels, thereby supporting heart health. Garlic also possesses antioxidant properties that protect against cell damage and aging.​

Incorporating mushroom and spinach egg bites into your diet can provide a convenient, nutrient-rich meal option that supports blood sugar balance, memory, brain health, immune system and gets you a wide variety of vitamins and minerals.

Mushroom and Spinach Egg Bites

This high protein breakfast is great for people on the go and struggle to have time to make a decent breakfast or lunch.
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Ingredients
  

  • 6 Eggs
  • 1 1/3 tbsp Unsweetened Almond Milk
  • 1/3 tsp Sea Salt
  • 1 tsp Extra Virgin Olive Oil
  • 1/3 Yellow Onion
  • 2/3 cup Mushrooms
  • 1 1/3 Garlics (cloves, minced)
  • 1 1/3 cup Spinach Leaves (packed and finely sliced)

Notes

Directions
  1. Preheat oven to 350ºF (177ºC). Whisk together eggs, almond milk and sea salt in a mixing bowl and set aside.
  2. Heat olive oil in a frying pan over medium heat. Add onion and mushroom and saute for 5 minutes or until onions are translucent.
  3. Add garlic and spinach and continue to saute just until spinach is wilted. Remove from heat and add to mixing bowl with eggs. Mix well.
  4. Line a muffin tray with liners (parchment paper cups work best). Evenly distribute the egg/spinach mixture across the muffin tin leaving some room at the top as the egg will rise. Bake in the oven for 20 minutes.
  5. Remove from oven and let cool before removing the liners. Enjoy!

Mini Flourless Chocolate Cake

Mini Flourless Chocolate Cake

by | Mar 28, 2025 | Recipes

Two Glasses with Detox Green Smoothie

These delicious mini treats are gluten free and only 144 calories each. Great for a light and easy dessert after dinner or as a special afternoon treat. Eggs, dark chocolate, and cocoa powder are not only versatile culinary ingredients but also offer notable health benefits when consumed in moderation.​

Eggs are a rich source of high-quality protein, essential amino acids, and various vitamins and minerals, including vitamin B12, riboflavin, and selenium. They also contain choline, crucial for brain health and development.

Contrary to past concerns, moderate egg consumption does not significantly impact heart disease risk for most individuals. In fact, eggs can increase levels of high-density lipoprotein (HDL), known as “good” cholesterol, which is associated with a lower risk of heart disease.​

Dark chocolate and cocoa powder are derived from cacao beans and are rich in flavonoids, particularly flavanols, which have potent antioxidant properties. These compounds have been linked to various health benefits:​ 

  • Cardiovascular Health: Regular consumption of dark chocolate with high cocoa content has been associated with improved blood vessel function, reduced blood pressure, and lower LDL cholesterol levels, all contributing to better heart health. (1) ​ 
  • Cognitive Function: The flavonoids in dark chocolate may enhance brain function by improving blood flow to the brain, potentially aiding memory and cognitive performance. (2)
  • Mood Enhancement: Dark chocolate contains compounds like phenylethylamine, which can stimulate the release of endorphins and serotonin, chemicals in the brain that promote feelings of well-being and happiness. (3)

It’s important to note that the health benefits are more pronounced in dark chocolate with higher cocoa content (70% or more) due to the increased concentration of flavonoids. Additionally, cocoa powder offers similar benefits and can be a versatile addition to various recipes. However, processing methods can affect flavonoid content; for instance, Dutch-processed cocoa undergoes alkalization, which reduces its flavonoid levels. (4) ​ 

While these foods offer health benefits, they should be consumed in moderation. Incorporating eggs, dark chocolate, and cocoa powder into a balanced diet can contribute positively to overall health, provided they are consumed thoughtfully and as part of a varied nutritional plan.

References

  1. https://www.sciencetimes.com/articles/60158/20241226/health-benefits-drinking-hot-chocolate.htm
  2. https://www.health.com/dark-chocolate-health-benefits-8733315
  3. https://www.realsimple.com/benefits-of-dark-chocolate-8749926
  4. https://www.health.com/dark-chocolate-health-benefits-8733315

Mini Flourless Chocolate Cake

These delicious mini treats are gluten free and only 144 calories each.
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Servings 6
Calories 144 kcal

Ingredients
  

  • 1/16 oz Avocado Oil Spray
  • 2 2/3 oz Dark Chocolate (at least 70% cacao)
  • 2 tbsp Butter
  • 2 Eggs
  • 2 tbsp Coconut Sugar
  • 1 tsp Cocoa Powder

Notes

  1. Preheat the oven to 300ºF (150ºC). Grease ramekins or a muffin tray with the oil spray, or use a silicone muffin tray.
  2. Add the chocolate and butter to a large glass bowl. Slowly heat the chocolate and butter in 20-second increments in the microwave.
  3. In a bowl of a stand mixer, add the egg whites. With a whisk attachment, beat the egg whites on medium-high until soft peaks form. Slowly add the coconut sugar while beating, about one tablespoon at a time, until fully incorporated.
  4. Add the egg yolks to the chocolate mixture and mix well. Add 1/3 of the egg whites to the chocolate, then stir to combine and lighten the chocolate mixture. Gently fold in the remaining egg whites.
  5. Pour the batter into the ramekins or muffin cups and bake for 15 to 20 minutes. Let the cakes cool completely, then remove them from the muffin tray. Dust with cacao powder before serving and enjoy!
Refrigerate in an airtight container for up to four days.
To add more flavor, add vanilla or espresso powder.

Trans Fats, Saturated Fats, and Mental Health: What You Need to Know

Trans Fats, Saturated Fats, and Mental Health: What You Need to Know

by | Feb 27, 2025 | Koru Nutrition Blog

A variety of protein powder and shakes.

60% of our brains are made up of fat so we are literally a bunch of fat heads! Our brain is made up of both saturated and unsaturated fats. The problem is we tend to consume too much saturated fat and saturated fat from the wrong kinds of foods.

Trans Fats

Research shows that people that ate the most trans fats, had up to a 48% increased risk of depression.

Trans fats are made artificially through the process of hydrogenation. They are used to increase shelf life of processed goods and have zero health benefits. In fact they have many negative effects on the body and brain. Trans fats lower serotonin levels and increase inflammation, both of which can contribute to depression. It has also been linked to mood disorders, aggressive behaviour and can interfere with memory. It can cause liver damage, fatty liver disease, impair reproductive health, damage the lungs, as well as cause weight gain, neurological problems and digestive disorders. As you can see trans fats does not serve us in any way, shape or form. But a lot of us with busy lifestyles are looking for the quick and easy boxed foods to help us get through the day little knowing the consequences of making these kinds of choices.

 

Where do we find trans fats?

Be mindful of reading labels. Any product that lists “partially hydrogenated oil” contains trans fats.

Foods that contain trans fats and should be avoided include:

  • Fast foods – cheese burgers, French fries, fried chicken, onion rings, and nuggets
  • Some spreads such as margarine spreads and peanut butter
  • Chips, crackers, cookies, doughnuts and pastries
  • Non-dairy creamer
  • Meat sticks
  • Pre-prepared cake frostings and pie/pie crusts
  • Commercial waffles and pancakes
  • Microwave popcorn
  • Commercially pre-prepared products, such as pizza dough and cookie dough

 

Saturated Fat

Eating a standard Western diet high in processed carbohydrate and sugar-rich foods can cause your body to produce unhealthy saturated fatty acid and cholesterol in the body. Consuming a diet high in processed foods that contain a lot of saturated fat will contribute to heart disease and obesity, but it also can significantly impact our mood.

Consuming a high amount of saturated fat from processed foods will inhibit dopamine from signalling to our brain which will impact your ability to feel pleasure, contentment, motivation, happiness and satisfaction.

However, we do need some saturated fats in our body but it is where we get the saturated fat from that can be an issue as there are healthy and unhealthy sources. You need to avoid processed foods that are high in saturated fats such as:

  • corn oil and other vegetable oils
  • margarine
  • shortening
  • pizza
  • commercial baked goods
  • burgers and fries

Saturated fat, when consumed from natural whole foods, is healthy and may protect against heart disease. We need some saturated fats in our diet as they also help to make up part of our brain structure. When we say 60% of our brain is made up of fat, 50% of that is saturated fat and it plays an important part in our ability to think and remember.

Healthy forms of saturated fat include:

  • fatty cuts of meat like ribeye and lamb chops
  • heavy cream
  • beef tallow
  • butter (grass-fed)
  • coconut (oil, milk, flesh), palm oil
  • cacao butter
  • dark chocolate

 

MONOUNSATURATED FATS

Consuming MUFAs (monounsaturated fatty acids) and PUFAs (polyunsaturated fats) and eliminating trans fats are crucial in preventing and addressing depression. Monounsaturated fats come from plant-based foods. A study of 12,000 participants found that consuming high levels of mono- and polyunsaturated fats in the diet showed a lower rate of depression. The same study also found high intake of trans fats increased the risk of depression. This may be due, in part, to the impact it has on dopamine. Monounsaturated fats from plant food sources include: olives/olive oil, avocados, sesame seeds, macadamia nuts, cod liver oil, hazelnuts, almonds, Brazil nuts and cashews.

Olive Oil and Depression

Following the Mediterranean diet with consuming high amounts of olive oil have been shown to lower the risk of depression.

One study including more than 12,000 people showed that participants with an olive oil consumption higher than 20 grams a day (1.5 tablespoons) had a 30% lower risk of depression than those without consumption or with a very low consumption of olive oil.

It is recommended that you consume 1.5 tablespoons of olive oil a day to help lower your risk of depression.

Summary

Fats play a role in our overall health and mood. We need fats in our diet and a variety of them. Saturated fat is important in our diet but the food source of this type of fat is important and needs to come from healthy sources such as coconut oil and grass fed butter. Monounsaturated fats play a role in supporting healthy mood and brain function which is why the Mediterranean diet is seen as a therapeutic option for someone struggling with depression. And of course trans fats have no place in our diet and in our bodies and only serve to wreak havoc to various body systems and fuel depression.

References

https://pubmed.ncbi.nlm.nih.gov/26171719/

https://www.webmd.com/depression/depression-assessment/default.htm

 

Does Fat Make You Depressed or Happy?

Does Fat Make You Depressed or Happy?

by | Jan 30, 2025 | Koru Nutrition Blog

A variety of protein powder and shakes.

Fats have got a bad rap over the years and although some fats are bad, many are good and are actually crucial for brain structure and function. These good fats have been shown to help with cognitive functioning, mood and behaviours.

Fat is a major source of food and plays various important structural and metabolic functions, including energy storage, satiation, keeping us warm in the winter months, balancing blood sugars and can help reduce cravings and overeating which can be a problem for some of us when we struggle with a low mood.

The human body can produce the fat it requires from other food, except for a few – essential fatty acids (Omega 3 and 6) which means it must be obtained through the diet. The other important factor about consuming fats is that they also contain our fat soluble vitamins such as vitamin A,D,E and K, which we also needed to help support a happy mood.

There are good and bad fats. We want to be consuming the good fats and avoiding the bad fats to help optimize our mood. So let’s break this down for you.

Omega 6

You need to consume Omega 6 in moderation and from the right kind of foods. Omega 6 helps to stimulate skin and hair growth, maintains healthy bones, helps regulate metabolism, supports the reproductive system, helps reduce nerve pain, may help to reduce symptoms of ADHD, can reduce blood pressure, cholesterol and lower the risk of heart disease.

Omega 6’s are pro-inflammatory which means if we consume too much or the wrong kinds of Omega 6 foods this can create inflammation in the body which is not conducive to supporting a healthy mood. Although we need it in our diet, we often consume too much Omega 6 and not enough Omega 3, especially if we follow a Western diet. According to the Academy of Nutrition and Dietetics, women and men aged 19–50 need approximately 12 grams and 17 grams of omega-6 fatty acids per day, respectively.

Unhealthy Sources of Omega 6

  • oil-based condiments like mayonnaise and commercial salad dressings
  • margarines
  • corn chips
  • fast foods
  • cake with frosting
  • cured meats such as pepperoni

Healthy Sources of Omega 6

  • walnuts
  • sunflower seeds
  • roasted chicken thighs
  • tofu
  • hemp seeds

Omega 3

Studies show that people with depression tend to have lower omega 3 levels compared to those people that don’t have depression. Researchers demonstrate that omega 3 fatty acid consumption (containing 1.5-2g of EPA per day) has mood-stimulating effects in people with depression. (6,7)

Foods high in omega 3 include:

  • oily fish
  • oysters
  • walnuts
  • macadamia nuts
  • flax seeds
  • chia seeds
  • pumpkin seeds
  • kidney beans and navy beans

Research shows that people who consumed the most oily fish were also less likely to experience symptoms of depression. The body can utilize the omega 3 more from fish that they can from supplementation. EPA and DHA are found in cold water fish and are important for brain functioning, mood, cognition and reducing inflammation.

The best oily fish to consume to get your EPA and DHA includes

  • salmon, mackerel
  • anchovies, herring
  • halibut
  • rainbow trout
  • tuna

For some great Omega 3 seafood recipes, check out:

https://korunutrition.com/smoked-salmon-avocado-toast/

https://korunutrition.com/smoked-salmon-feta-egg-bake/

https://korunutrition.com/ginger-salmon-burgers/

https://korunutrition.com/salmon-chowder/

If you don’t want to consume fish, then take a fish oil supplement. Research has shown that taking a good quality fish oil supplement improved depressive symptoms in people with depression, with effects comparable to those of antidepressant medications. Additionally, people tended to see greater effects when the fish oil supplement contained higher doses of EPA. (8) Or, if you don’t like fish, try some of these none seafood recipes that still contain good amounts of omega 3:

https://korunutrition.com/chocolate-coffee-shake/

https://korunutrition.com/brain-boosting-salad-dressing/

https://korunutrition.com/chia-oat-parfait-kiwi/

https://korunutrition.com/coconut-yogurt-clusters/

SUMMARY

You must ensure that you get enough essential fats into your diet. Omega 6 in moderation from healthy sources such as hemp seeds and sunflower seeds, and omega 3 from oily fish, walnuts, chia and flax seeds. If you struggle with depression, then you may want to consider increasing your fish intake to 3x a week and taking an omega 3 supplement high in EPA.

If you would like more information on how to boost your mood naturally through diet, lifestyle and supplementation please check out Reclaim Your Happiness, our online nutrition and depression program.

References

 

  1. https://www.sciencedaily.com/releases/2011/01/110126171451.htm (stat)
  2. Hryhorczuk C. et al. 2016. “Dampened Mesolimbic Dopamine Function and Signaling by Saturated but not Monounsaturated Dietary Lipids.” Neuropsychopharmacology, 41(3):811-821.
  3. https://pubmed.ncbi.nlm.nih.gov/21298116/
  4. https://pubmed.ncbi.nlm.nih.gov/26171719/
  5. https://www.webmd.com/depression/depression-assessment/default.htm (olive oil)
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5481805/ omega 3
  7. Morkl et al., 2018; Osher & Belmaker, 2009) omega 3
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC487245/