Rosemary Walnut Crusted Salmon

Rosemary Walnut Crusted Salmon

by | Sep 10, 2021 | Recipes

Two Glasses with Detox Green Smoothie

This Walnut Crusted Salmon is a simple yet delicious dish that adds flavour and texture to your typical salmon dinner.

If you’re a salmon-lover already, this recipe is for you!

The main stars of this recipe, salmon and walnuts, come packed with health benefits.

While salmon is typically known to be rich in fatty acids and protein, it is also an excellent source of selenium. Selenium is an essential mineral that supports the health and function of our thyroid, a small gland located in the base of the neck. Your thyroid releases important hormones that travel through your blood and interact with cells throughout your body. Selenium works to help “activate” these thyroid hormones, which can be important for individuals with low thyroid hormone levels (1). Research shows that consuming two servings of salmon a week increased selenium levels in the blood more than fish oil capsules (2). 

Walnuts are a superfood filled with wonderful health benefits. They have been shown to have the highest antioxidant activity compared to any other nut (3). Antioxidants are a group of nutrients which prevent damage from free radicals called “oxidation”. One small study showed that when adults ate a walnut-rich meal, it prevented the oxidation of specific types of cholesterol (4). When these types of cholesterol are oxidized, they are more likely to build up in your arteries, leading to blockages (4). This is important to consider for individuals with low levels of thyroid hormones, as they are more likely to have higher cholesterol levels (5).

If you are looking to prepare this recipe with a soup or salad, check out Koru’s recipes for more options, including our Creamy Roasted Garlic and Kale Soup and Citrus Quinoa & Bean Salad.

References

  1. Ventura, M., Melo, M., & Carrilho, F. (2017). Selenium and Thyroid Disease: From Pathophysiology to Treatment. International Journal of Endocrinology, 2017, 1297658. doi: 10.1155/2017/1297658
  2. Stonehouse, W., Pauga, M., Kruger, R., Thomson, C., Wong, M., & Kruger, M. (2011). Consumption of salmon v. salmon oil capsules: effects on n-3 PUFA and selenium status. The British Journal of Nutrition. 106(8), 1231-1239. doi: 10.1017/S000711451100153X
  3. Yin, T., Cai, L., Chen, Y., Li, Y., Wang, Y., Liu, C., & Ding, Z. (2015). Tannins and Antioxidant Activities of the Walnut (Juglans regia) Pellicle. Natural Product Communications, 10(12), 2141-2144. PMID: 26882685
  4. Haddad, E., Gaban-Chong, N., Oda, K., &Sabate, J. (2014). Effect of a walnut meal on postprandial oxidative stress and antioxidants in healthy individuals. Nutrition Journal, 13(4). doi: 10.1186/1475-2891-13-4.
  5. Mullur, R., Liu, Y., & Brent, G. (2014). Thyroid Hormone Regulation of Metabolism. Physiological reviews, 94(2), 355-382. doi: 10.1152/physrev.00030.2013

 

Rosemary Walnut Crusted Salmon

A simple yet delicious dish that adds flavour and texture to your typical salmon dinner. The main stars of this recipe, salmon and walnuts, come packed with health benefits.
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Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2 servings

Ingredients
  

  • ¼ cup Walnuts very finely chopped
  • ¼ tsp Sea Salt
  • ½ tsp Ground Rosemary
  • 1 tsp Dijon Mustard
  • ½ tsp Lemon Juice
  • 1 tsp Extra Virgin Olive Oil divided
  • 2 x 4 ozs Salmon Fillet
  • ¼ Lemon optional for serving, cut into wedges

Instructions
 

  • Preheat oven to 350ºF. Line a baking sheet with parchment paper or a silicon tray liner.
  • Combine walnuts, salt and spices. Stir in the lemon juice, half of the oil, and combine well.
  • Rub the remaining oil over all sides of the salmon fillets. Place the salmon on the prepared baking sheet, skin down.
  • Use a spoon to layer the walnut mixture on top of each fillet. Top each fillet with the walnut mixture, pressing firmly with the back of the spoon to ensure it stays in place.
  • Bake for 12 to 15 minutes or until the salmon is cooked through and flakey.
  • Serve with a lemon wedge, if using. Enjoy!

Notes

Nutritional information per serving:
Calories: 359
Carbs: 3g
Fibre: 2g
Sugar: 0.5g
Protein: 31g
Fat: 26g

Turmeric Latte

Turmeric Latte

by | Aug 25, 2021 | Recipes

Two Glasses with Detox Green Smoothie

This delicious soothing latte is packed full of anti-inflammatory benefits and is a great beverage for those struggling with pain.

Turmeric is the star of this recipe! Turmeric’s active component is curcumin which has shown to have anti-inflammatory and antioxidant properties.

Because of these health benefits, curcumin has been shown to help with pain with individuals with rheumatoid arthritis, and was found to be more effective than an anti-inflammatory drug. In individuals with osteoarthritis, participants reported improvement in pain, physical function, and quality of life after taking curcumin, with decreased use of pain medication. Turmeric can cross the blood brain barrier and can support healthy brain function including helping with memory, attention, and can help with health conditions such as concussion, Alzheimer’s and Parkinson’s disease. You can read more about the health benefits of turmeric here.

The black pepper in the recipes is very important as this helps to increase the absorption of curcumin in the body by 2000%!

Ginger is antimicrobial, it has bene shown to help manage blood sugar levels, reduce feelings of nausea, and help with pain. Studies have shown that just a single gram of ginger a day can be enough to reduce both the duration of pain and the intensity with women with menstrual cramps and osteoarthritis. The studies show that it worked just as well as other well-known remedies such as ibuprofen. If you are on a lot of pain medications this may cause stomach ulcers and research has shown ginger can be effective at helping to prevent aspirin-induced stomach ulcers by blocking the activity of the enzymes responsible. Because ginger is antimicrobial, it can also help fight off bacterial, fungal and some viral infections.

Cinnamon is a great spice to incorporate into any diet because it helps with blood sugar regulation and it also contains anti-inflammatory and antioxidant properties especially in the digestive tract which makes it a valuable digestive aid. Plus, it’s delicious!

Coconut milk has a delicious creamy taste and has been shown to reduce stomach ulcer size in rats by 54% — a result comparable to the effect of an anti-ulcer drug. However, one cup of coconut milk can contain as much as 552 calories, so if weight loss if your goal then we suggest switching out coconut milk to a more low-calorie option such as almond or cashew milk, or diluting it half-and-half with water.

Turmeric Latte

This delicious soothing latte is packed full of anti-inflammatory benefits and is a great beverage for those struggling with pain.
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Prep Time 5 minutes
Total Time 5 minutes
Servings 1 serving

Ingredients
  

  • ¾ cup Full Fat Coconut Milk canned
  • ¾ cup Water
  • 1 tsp Ground Turmeric
  • ¼ tsp Ground Ginger
  • ¼ tsp Ground Cinnamon
  • 1 pinch Ground Black Pepper
  • 2 tsp Maple Syrup (or honey) to taste
  • 1 tbsp Collagen Powder optional

Instructions
 

  • In a small saucepan over medium heat, add all ingredients and whisk until warm. Do not allow to boil.
  • Remove from heat, sample, and adjust flavours if desired.
  • Pour into your favorite mug and enjoy!

Notes

Nutritional information per serving:
Calories - 197
Sugar - 14g
Carbs - 24g
Fat - 12.1g
Protein - 0.4g

Top 5 Health Benefits of Turmeric

Top 5 Health Benefits of Turmeric

by | Aug 25, 2021 | Koru Nutrition Blog

Detoxifying vegetables and fruits

Turmeric is a plant native to Southeast Asia, grown primarily in India. Its an underground stem, which has an appearance similar to ginger. Turmeric has been used since ancient times as a culinary spice and in traditional Ayurvedic medicine. In fact, it’s use in treating various health issues such as respiratory diseases and skin conditions can be found back to as far as 500 B.C. It has a vibrant yellow-orange colour and earthy flavor, and is one of the main ingredients in curry powder.

Fresh or powdered turmeric is often used in cooking. Because of its growing popularity it can often be found in smoothies and hot drinks. Although nowadays, turmeric and its extract, curcumin, are also available in supplement form.

The main active component of turmeric is curcumin, which has been found to have a wide range of health benefits (1). It is this compound and its health benefits that are making turmeric and curcumin supplements very popular. Turmeric and curcumin have also been well researched with many positive results. They have been found to be anti-inflammatory, antioxidant, anti-microbial and is high in fiber, vitamin C and iron.

What are the advantages of consuming of turmeric, you ask?

Below, we have a look at 5 health benefits of turmeric:

  1. Powerful Antioxidant 

    Free radicals are formed by toxins in our environment, air, food that we eat and even through exercise. If there are too many free radicals in the body, then this can cause cellular and tissue damage and contribute to the onset of illness and disease. Antioxidants help prevent cellular damage by protecting your body from free radicals. Not only does curcumin itself act as an antioxidant by neutralizing free radicals in the body, it can support the functioning of glutathione, a potent antioxidant produced by the body. (2)

  2. Anti-Inflammatory

    Turmeric and curcumin can help protect the body against chronic inflammation that contributes to diseases such as arthritis, cancer, and heart disease. In one study of people with rheumatoid arthritis, curcumin was found to be more effective than an anti-inflammatory drug. (3) In a review of the effects curcumin has on osteoarthritis, participants reported improvement in pain, physical function, and quality of life after taking curcumin, with decreased use of pain medication. (4)

  3. Supports Brain and Neurological Health

    Research has supported curcumin’s use with concussion and various other neurological and brain conditions. The reason being is that curcumin can cross the blood brain barrier and works as an antioxidant by protecting the loss of neurons, one of the main processes that occur in the development of Parkinson’s disease. (11). Brain Derived Neurotrophic Factor (BDNF) is a growth hormone found in the brain that plays an important role in learning and memory. Curcumin has been found to increase brain levels of BDNF, helping to protect against brain diseases such as Alzheimer’s (5). It may even help reverse some of these effects, with research suggesting it can help enhance cognitive functioning, such as with memory and attention (6). Curcumin has also been found to have an antidepressant-like effect, providing a natural alternative to medication in some cases (7).  

  4. Cancer Prevention

    Due to its high antioxidant content and anti-inflammatory effects, curcumin has the potential to help prevent against many forms of cancer. Evidence suggests curcumin can prevent or slow the growth of tumours, destroying cancer cells and reducing its overall spread. (8)

  5. Protects Against Cardiovascular Disease

    Curcumin has also been shown to lower your risk of heart disease. Due to its anti-inflammatory effects, it can help decrease cholesterol levels to protect against atherosclerosis, and it can also prevent cardiovascular complications related to diabetes. Research showed that supplementation of curcumin before and after a coronary bypass surgery reduced the incidence of myocardial infarction post surgery. A 2017 of over 600 patients demonstrated a significant reduction in LDL (“bad” cholesterol”) and triglyceride levels with turmeric supplementation. (11) Animal studies have also found it can prevent heart failure. (9)

You are what you absorb!

Despite all these benefits, curcumin on its own is not easily absorbed by the body. But the good news is, by taking turmeric with a bit of black pepper, you can enhance how well the body absorbs the active component of turmeric by up to 2000%! So, when cooking with turmeric, make sure to sprinkle some pepper onto your dish as well. Turmeric and curcumin supplements should also contain black pepper or it’s active component, piperine, for optimal results. (10) Since curcumin is also fat-soluble, it is best to have with a meal that contains fat or oil.

How To Use Turmeric

Turmeric is a very versatile spice. Try:

  • Incorporating it in soups and curries
  • Sprinkling on roasted vegetables with a dash of black pepper
  • Add it to scrambled eggs or fritatas
  • Use it to flavour rice or other whole grains
  • Use in a marinade for chicken or fish
  • Try a turmeric latte or “golden milk.” 

Side Effects of Turmeric

Although turmeric has wonderful health properties it may have some side effects that you need to be aware of. It can lower blood pressure, which may not necessarily be a bad thing if you struggle with high blood pressure, but could be a challenge for individuals with already low blood pressure, or certain thyroid conditions. For a small percentage of individuals, turmeric may irritate the digestive tract which can potentially cause diarrhea or an increase in acid production, which in turn could lead to annoying heartburn.

Turmeric does contain oxalates, so it may contribute to kidney stone formation and should be avoided if you are at risk of kidney stones or are on a low-oxalate diet. People that have allergies to yellow food colouring or ginger are also likely to be allergic to turmeric. 

Summary

This spice packs a mighty health punch! It is a great option to incorporate into your meals with the help of some black pepper to increase absorption or get the concentrated benefits of taking it in supplement form. So, whether you’re new to consuming turmeric or not, we hope this article provided some insight into the powerful disease-fighting benefits that turmeric offers! 

 

References

1. https://www.nccih.nih.gov/health/turmeric  
2. https://pubmed.ncbi.nlm.nih.gov/15650394/  
3. https://pubmed.ncbi.nlm.nih.gov/22407780/  
4. https://pubmed.ncbi.nlm.nih.gov/27703331/ 
5. https://www.sciencedirect.com/science/article/abs/pii/S0006899306027144  
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3281036/ 
7. https://www.sciencedirect.com/science/article/abs/pii/S0166432812006997  
8. https://pubmed.ncbi.nlm.nih.gov/12680238/  
9. https://pubmed.ncbi.nlm.nih.gov/19233493/  
10. https://pubmed.ncbi.nlm.nih.gov/9619120/  
11. https://10faq.com/health/turmeric-benefits/6/ 

 

Golden Cauliflower Chicken Curry

Golden Cauliflower Chicken Curry

by | Aug 20, 2021 | Recipes

Two Glasses with Detox Green Smoothie

This one pan dish is a simple yet exciting, anti-inflammatory meal.

After a busy day with work, family, and errands, you can feel confident preparing this low-stress dish filled with important nutrients.

Not to mention – minimal dishes to clean up!

The cauliflower in this dish is an excellent source of Vitamin C. Vitamin C has been shown to act as an anti-inflammatory, reducing inflammatory markers in the blood (1).

Carrots contain carotene, which is a pigment molecule giving this vegetable is marked orange colour. Carotene has been shown to have anti-inflammatory properties and is protective against liver disease(2).

While these vegetables contain their own anti-inflammatory properties, adding turmeric is the secret powerhouse ingredient in this recipe! Turmeric is a strong spice with a bright golden colour. Its main component is curcumin which is a powerful anti-inflammatory compound. Curcumin has demonstrated the ability to reduce inflammation in a number of diseases including cancer, arthritis, and diabetes3. Daily intake of as little as 1 gram of curcumin has been shown to reduce blood markers of inflammation in individuals with metabolic syndrome (4). To learn more about the benefits of turmeric and its anti-inflammatory properties, read Koru’s recent article here! 

Extra virgin olive oil is another hidden gem in this recipe. Extra virgin olive oil is considered by many to be one the healthiest fats to consume. Many researchers have studied the effects of extra virgin olive oil through examining the Mediterranean diet, where extra virgin olive oil is a staple ingredient. These studies have demonstrated that individuals who consume a minimum of 50ml daily have lower levels of inflammatory markers in their blood (5).

If you’re feeling extra hungry, try adding a bit of coconut milk to the curry for a creamier texture!

 

  1. Chambial, S., Dwivdei, S., Shukla, K., John, O., & Sharma, P. (2013). Vitamin C in Disease Prevention and Cure: An Overview. Indian Journal of Clinical Biochemistry. 28(4), 314-328. doi: 10.1007/s12291-013-0375-3
  2. Yilmas, B., Sahin, K., Bilen, H., Bahcecioglu, I., Biliir, B., Ashraf, S., … & Kucuk, O. (2015). Carotenoids and non-alcoholic fatty liver disease. Hepatobiliary Surgery and Nutrition. 4(3), 161-171. doi: 10.3978/j.issn.2304-3881.2015.01.11
  3. Menon, V., & Sudheer, A. (2007). Antioxidant and anti-inflammatory properties of curcumin. Advances in Experimental Medicine and Biology. 595. 105-125. doi: 10.1007/978-0-387-46401-5_3.
  4. Panahii, Y., Hosseini, M., Khalili, N., Naimi, E., Majeed, M., & Sahebkar, A. (2015). Antioxidant and anti-inflammatory effects of curcuminoid-piperine combination in subjects with metabolic syndrome: A randomized controlled trial and an updated meta-analysis. Clinical Nutrition. 34(6), 1101-1108. doi: 10.1016/j.clnu.2014.12.019
  5. Casas, R., Sacanella, E., Urpi-Sarda, M., Chiva-Blanch, G., Ros, E., Martinez-Gonzalez, M., …& Estruch, R. (2014). The effect of the Mediterranean diet on biomarkers of vascular wall inflammation and plaque vulnerability in subjects with high risk for cardiovascular disease. A randomized trial. PLoS One, 9(6). doi: 10.1371/journal.pone.0100084

 

Golden Cauliflower Chicken Curry

This one pan dish is a simple yet exciting, anti-inflammatory meal. After a busy day with work, family, and errands, you can feel confident preparing this low-stress dish filled with important nutrients. Not to mention – minimal dishes to clean up!
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 6 servings

Ingredients
  

  • 4 Carrots medium
  • 1 head Cauliflower
  • 1 Zucchini medium
  • ¼ cup Extra Virgin Olive Oil
  • 1½ lbs Chicken Breast skinless
  • 2 cups Broth bone broth or chicken broth
  • 1 tbsp Curry Powder
  • 1 tbsp Turmeric powder
  • Salt and Pepper to taste
  • Parsley to garnish

Instructions
 

  • Wash, peel, and chop carrots into coins. Wash, stem, and chop cauliflower into 1” florets. Wash and slice zucchini into thick slices. Set aside.
  • Heat a large pot or deep pan over medium heat. Add oil to begin warming.
  • Slice chicken breast into thin strips. Once oil is warmed, place chicken breast strips into the pan to begin cooking. Stir frequently to avoid the chicken sticking to the pan, and to ensure it is cooking evenly.
  • After 7-8 minutes, once chicken is nearly cooked through, add curry, turmeric, and black pepper to the pan. Saute for 1-2 minutes until the spices become fragrant.
  • Add broth and vegetables. Stir to combine ingredients.
  • Bring to a rolling boil, then cover and simmer for approximately 15 minutes until vegetables are soft. Stir regularly.
  • Uncover and add salt and pepper. Keep the dish at a strong boil to allow the sauce to thicken to desired consistency.
  • Portion between serving bowls and garnish with parsley if desired.
  • Enjoy!

Notes

Nutritional information per serving:
Calories: 339
Carbs: 10g
Fibre: 5g
Sugar: 4g
Protein: 41g
Fat: 15g

Broccoli & Mushroom Fried Quinoa

Broccoli & Mushroom Fried Quinoa

by | Aug 13, 2021 | Recipes

Two Glasses with Detox Green Smoothie

This recipe, inspired by your typical fried rice dish, takes things up a notch! This recipes combines whole grain quinoa with nutritious vegetables, oils, and herbs. A quick dish like this can be the meal’s main focus or a flavourful side dish. Either way it is packed with anti-inflammatory foods important for keeping our bodies healthy.

Mushrooms have been used in medicine for centuries. More recently, research into to the compounds contained in mushrooms are revealing their anti-inflammatory properties. Mushrooms contain a number of metabolites, including polysaccharides, terpenoids, peptides, and phenolics, which exhibit anti-inflammatory properties. It is believed that these metabolites reduce the number of messengers in our body that initiate an inflammatory response. (1)

Broccoli is a nutrient-rich vegetable, which also helps our body reduce inflammation. Sulforaphane is one compound within broccoli that is responsible for its anti-inflammatory properties. Research has shown that this compound limits the production of molecules important in the pathway that drives inflammation. (2)

This recipe uses avocado oil to prepare the vegetables. Avocados have recently become known as a superfood, in part, due to their anti-inflammatory properties. Avocados have been shown to modulate the human inflammatory response by blocking activation of key molecules in this process. (3) Additionally, avocados have high levels of carotenoids, a group of pigment molecules, which research shows are reduce inflammation and lower cancer risk. (4)

Lastly, garlic is a widespread favourite spice, adding wonderful flavours and aromas to dishes. Garlic is also associated with reduced inflammation! Research demonstrated that individuals who took garlic supplements showed significantly lower levels of inflammations markers in their blood. (5)

 

  1. Elsayed, E., Enshasy, H., Wadaan, M., & Aziz, R. (2014). Mushrooms: A potential Natural Source of Anti-Inflammatory Compounds for Medical Applications. Mediators of Inflammation, 2014. doi: 10.1155/2014/805841
  2. Hwang, J., & Lim, S. (2014). Antioxidant and Anti-inflammatory Activities of Broccoli Florets in LPS-stimulated RAW 264.7 Cells. Preventative Nutrition and Food Science, 19(2), 89-97. doi: 10.3746/pnf.2014.19.2.089
  3. Donnarumma, G., Paoletti, I., Buommino, E., Fusco, A., Baudouin, C., Msika, P., … & Baroni, A. (2011). AV119, a natural sugar from avocado gratissima, modulates the LPS-induced proinflammatory response in human keratinocytes. Inflammation, 34(6), 568-575. doi: 10.1007/s10753-010-9264-6.
  4. Key, T., Appleby, P., Travis, R., Albanes, D., Alberg, A., Barricarte, A., … & Allen, N. (2015). American Journal of Clinical Nutrition. 102(5), 1142-1157. doi: 10.3945/ajcn.115.114306
  5. Mirzavandi, F., Mollahosseini, M., Salehi-Abargouei, A., Makiabadi, E., & Mozaffari-Khosravi, H. (2020). Eeffects of garlic supplementation on serum inflammatory markers: A systematic review and meta-analysis of randomized controlled trials. Diabetes and Metabolic Syndrome, 14(5), 1153-1161. doi: 10.1016/j.dsx.2020.06.031 

Broccoli & Mushroom Fried Quinoa

This recipe, inspired by your typical fried rice dish, takes things up a notch! This recipes combines whole grain quinoa with nutritious vegetables, oils, and herbs.
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Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4 servings

Ingredients
  

  • 2 cups Quinoa cooked
  • 2 cups Broccoli chopped into small florets
  • 1 tbsp Avocado Oil
  • 2 cups Mushrooms sliced
  • 1 cup Baby Spinach
  • 1 Garlic clove, minced
  • 1 tbsp Coconut Aminos
  • 1 tbsp Onion Powder
  • 1 tsp Sea Salt
  • 3 stalks Green Onion chopped

Instructions
 

  • Cook quinoa according to package directions.
  • Once you have removed quinoa from heat, begin cooking the vegetables. Over medium heat, in a large pan, warm avocado oil. Once the oil is warmed, add in the mushrooms and garlic. Cook for 10 minutes, stirring occasionally.
  • Add the broccoli florets, stirring to combine.
  • Add in the coconut aminos, almonds, onion powder and sea salt. Reduce heat, cover and continue cooking for approximately 2 minutes, until broccoli is bright green.
  • Add quinoa to pan. Stir to combine. Allow to fry approximately 2 more minutes.
  • Remove from heat and add spinach. Stir to combine.
  • Garnish with green onions. Divide onto plates and enjoy!

Notes

Nutritional information per serving:
Calories: 205
Carbs: 32g
Fibre: 7g
Sugar: 5g
Protein: 8g
Fat: 6g