Quinoa and Kale Fritters

Quinoa and Kale Fritters

by | Jun 18, 2021 | Recipes

Two Glasses with Detox Green Smoothie

These Quinoa and Kale Fritters are perfect for lunch or dinner. They are delicious served hot off the skillet or frozen and reheated later in the week.

Plus, these fritters have the perfect brain-boosting ingredients, including kale, eggs, and quinoa to keep your thinking skills sharp!

Kale is a part of the cruciferous vegetable family which includes broccoli, spinach, and brussels sprouts. These vegetables are known as a strong support for your liver in the detoxification process, but they also contain nutrients that are important for your brain. Vitamin K is one such nutrient, which plays a role in building important fat cells in the brain. These fat cells allow your neurons to communicate with each other more effectively. (1) When our neurons can communicate effectively, we notice the difference in thinking skills such as memory, and attention!

Eggs are another brain-boosting superfood. Egg yolks are filled with choline, which is used to make the neurotransmitter acetylcholine. This neurotransmitter is known to be important during thinking tasks such as utilizing memory and attention. When choline levels are high, our brain uses it to make acetylcholine which enhances our thinking skills. (2) Studies of individual’s performance on memory tests and choline levels demonstrated that higher choline levels correlated with better cognitive performance. (3)

While quinoa isn’t the first ingredient that comes to mind as a brain-boosting superfood, it definitely has properties to help support brain health. Quinoa has high levels of amino acids, including tryptophan, which are used to build the neurotransmitters our brain uses to communicate. (4) Quinoa is also high in iron. Iron supports the oxygen-carrying molecules in our blood, helping oxygen reach all of the cells in our body, including brain cells, for top performance. (4)

 

These fritters are very versatile and can be served as a side dish with a dip of your choice. They are also a nice meatless choice to replace a burger. However you choose to serve them, we hope you enjoy!

 

  1.  Ferland, G. (2012). Vitamin K and the Nervous System: An Overview of its Actions. Advances in Nutrition, 3(2), 204-212. doi: 10.3945/an.111.001784
  2. Haddelmo, M. (2006). The Role of Acetylcholine in Learning and Memory. Current Opinon in Neurobiology, 16(6), 710-715. doi: 10.1016/j.conb.2006.09.002
  3. Nurk, E., Refsum, H., Bjelland, I., Drevon, C., Tell, G., Ueland, P., … & Vollset, S. (2013). Plasma free choline, betaine and cognitive performance: the Hordaland Health Study. The British Journal of Nutrition, 109(3), 511-519. doi: 10.1017/S0007114512001249.
  4. Filho, A., Pirozi, M., Borges, J., Sant’Ana, H., Chaves, J., & Coimbra, J. (2017). Quinoa: Nutritional, functional, and antinutritional aspects. Critical Reviews in Food Science and Nutrition. 57(8), 1618-1630. doi: 10.1080/10408398.2014.1001811

Quinoa and Kale Fritters

These Quinoa and Kale Fritters are perfect for lunch or dinner. They are delicious served hot off skillet or frozen and reheated later in the week.
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Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings 4 servings

Ingredients
  

  • ½ cup Quinoa
  • 1 cup Water
  • 1 tbsp Coconut Oil divided
  • 2 Eggs whisked
  • ½ Sweet Onion diced
  • 3 Garlic cloved, minced
  • Sea Salt & Pepper to taste
  • 2 cups Kale Leaves
  • ⅓ cup Flaked Quinoa can substitute rolled oats
  • ⅓ cup Almond Flour

Instructions
 

  • Cook quinoa according to box directions.
  • While the quinoa is simmering, heat half the coconut oil in a frying pan over medium heat. Add onion and sauté for approximately 5 minutes until it begins to caramelize and brown slightly.
  • Add kale to pan and stir for 1-2 minutes until just wilted. Immediately remove from heat and set aside.
  • In a large mixing bowl, whisk the eggs. Stir quinoa, kale/onion mixture, garlic, salt and pepper into the egg mixture, and combine.
  • Add the flaked quinoa and almond meal to the egg mixture. Stir well to combining.
  • With clean hands, divide the mixture into four even portions. Shape each portion into a patty and place on a piece of parchment paper or silicone mat.
  • In a large skillet over medium heat, heat the remaining coconut oil. Using a spatula carefully transfer the fritters from the parchment paper to the skillet. Fry the fritters for approximately 6 minutes per side, until golden brown and cooked through.
  • Enjoy!

Notes

Nutritional information per serving:
Calories: 195
Carbs: 16g
Fibre: 3g
Sugar: 2.8g
Protein: 8g
Fat: 11g

Pesto Baked Egg Cups

Pesto Baked Egg Cups

by | Jun 8, 2021 | Recipes

Two Glasses with Detox Green Smoothie

This fun breakfast recipe is the perfect way to boost your brain function in the morning. While this breakfast is low in carbohydrates, the eggs and kale are bursting with choline and vitamin K, which are important nutrients to keep your thinking skills sharp. 

In fact, in our article, Top 10 Brain-Boosting Foods, both eggs and kale were listed as foods beneficial to supporting brain health.

Egg yolks are a wonderful source of choline, which is a main component of the neurotransmitter acetylcholine. Neurotransmitters are what our brain cells, neurons, use to communicate with each other. Acetylcholine, specifically, has been shown to play an important role in memory. So, by extension it is important that our body has a sufficient supply of choline to make this neurotransmitter to help us remember all the things we need to! (1)

Kale is a cruciferous vegetable rich in nutrients! Research has shown that individuals who have higher levels of vitamin K, achieved through consuming their leafy greens, have less memory challenges than those with lower levels of vitamin K. (4)

Other hidden gems in this recipe include garlic and olive oil, which act as immune system supports and antioxidants, respectively, while adding a delicious flavours!

For added benefit, try switching your store-bought pesto, for our home-made nutrient dense Holy Basil Pesto. This pesto recipe is loaded with nutrients and antioxidants, which is another great way to support brain health. It also has adaptogenic properties, meaning it helps individuals adapt to stress, which is key whether recovering from a brain injury, or just coping with the challenges of everyday life.

 

References

  1. Haddelmo, M. (2006). The Role of Acetylcholine in Learning and Memory. Current Opinon in Neurobiology, 16(6), 710-715. doi: 10.1016/j.conb.2006.09.002
  2. Nurk, E., Refsum, H., Bjelland, I., Drevon, C., Tell, G., Ueland, P., … & Vollset, S. (2013). Plasma free choline, betaine and cognitive performance: the Hordaland Health Study. The British Journal of Nutrition, 109(3), 511-519. doi: 10.1017/S0007114512001249.
  3. Ferland, G. (2012). Vitamin K and the Nervous System: An Overview of its Actions. Advances in Nutrition, 3(2), 204-212. doi: 10.3945/an.111.001784
  4. Nurk, E., Refsum, H., Bjelland, I., Drevon, C., Tell, G., Ueland, P., … & Vollset, S. (2013). Plasma free choline, betaine and cognitive performance: the Hordaland Health Study. The British Journal of Nutrition, 109(3), 511-519. doi: 10.1017/S0007114512001249.

 

Pesto Baked Egg Cups

The eggs and kale in this recipe are bursting with choline and vitamin K, which are important brain-boosting nutrients to keep your thinking skills sharp.
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Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4 servings

Ingredients
  

  • 2 tbsps Extra Virgin Olive Oil
  • 2 cups Kale Leaves thinly sliced
  • 2 Garlic Cloves
  • ½ tsp Sea Salt
  • 4 Eggs
  • ¼ cup Pesto
  • ¼ cup Cherry Tomatoes
  • Sprouts to garnish

Instructions
 

  • Preheat oven to 350*F. Arrange 6 oz ramekins on a baking sheet. Pour 1 teaspoon of olive oil into each ramekin and coat the inside of the ramekin with the oil.
  • In a large pan, heat the remaining tablespoon of olive oil. Once warmed, add kale, garlic, and sea salt. Cook for approximately 3 minutes, stirring frequently, until kale is wilted and garlic is fragrant.
  • Divide garlic kale evenly between ramekins.
  • Crack 1 egg into each, taking care not to break the yolk.
  • Top with pesto and bake 10-15 minutes, or until the egg is set.
  • Remove from oven, and garnish with sliced tomatoes and sprouts.
  • Enjoy!

Notes

Nutritional information per serving:
Calories: 231
Carbs: 3g
Fibre: 1g
Sugar: 1g
Protein: 8g
Fat: 21g

Health Benefits of Lion’s Mane Mushroom

Health Benefits of Lion’s Mane Mushroom

by | Jun 5, 2021 | Koru Nutrition Blog

Detoxifying vegetables and fruits

Lion’s Mane mushroom is known by many names, including the Latin Hericium Erinaceus, along with Bearded Hedgehog mushroom, and Monkey’s Head mushroom. Lion’s Mane mushroom has long been a staple for culinary and medical uses in Asian countries like China, India, Japan and Korea.

Human and animal studies alike have proven Lion’s Mane mushroom boasts countless medicinal and health promoting properties including anti-inflammatory, antioxidant and immune modulating components. Extracts from Lion’s Mane mushroom have been shown to have antibiotic, neuroprotective, glucose-lowering, and even anti-cancer effects.

Below, we review our Top 4 Health Benefits of Lion’s Mane Mushroom in more detail:

#1. Lions Mane Mushroom is Neuroprotective

Studies have shown that Lion’s Mane mushroom helps to combat Alzheimer’s disease, dementia and cognitive decline.

Two specific compounds have been identified in Lion’s Mane mushrooms that can stimulate the growth of brain cells these are hericenones and erinacines (1).

In fact, Lion’s Mane mushroom and its extracts have been found to reduce symptoms of memory loss in mice, as well as prevent neuronal damage caused by amyloid-beta plaques, which accumulate in the brain during Alzheimer’s disease (2,3,4). Additional animal studies have confirmed that Lion’s Mane mushroom may help protect against Alzheimer’s disease, a degenerative brain disease that causes progressive memory loss.

Older adults with mild cognitive impairment were studied and found that consuming 3 grams of powdered Lion’s Mane mushroom every day for four months improved their mental functioning significantly. It’s important to note that these benefits were transient, and disappeared when supplementation stopped (5).

#2 Lion’s Mane Mushroom May Help Prevent Cancer Growth

In 2012, a study evaluating the medicinal potential of 14 types of mushroom found that Lion’s Mane mushroom had the fourth highest antioxidant activity, which researchers described as “moderate to high.” (6) Antioxidant activity protects the body on a microscopic and cellular level from toxins, those we naturally produce during metabolism, and those we intake as a result of 21st century life.

Various studies have also shown Lion’s Mane mushroom’s ability to support various immune responses in the body. Specifically, it has been shown to increase levels of T cells (the part of our immune system that attacks foreign pathogens ) and macrophages (a type of white blood cell that destroys bacteria and other harmful organisms), and appeared to promote anti-tumor activity of the immune system in mice (16).

#3 Lion’s Mane Mushroom May Reduce Anxiety and Depression

There have been numerous studies showing that consuming Lion’s Mane mushroom can help with reducing symptoms of anxiety and depression. A daily dose of Lion’s Mane mushroom is a good way to help support the health and growth of nerves within the hippocampus, which is the part of our brain that controls emotions.

In a Japanese study, women with a variety of health complaints, including menopausal symptoms and poor sleep quality, ate cookies containing Lion’s Mane extract or placebo cookies for 4 weeks. The participants who ate the extract reported lower levels of irritation and anxiety than those in the placebo group (7).

#4 Lion’s Mane Mushroom Supports Nerve Health

Lion’s Mane mushroom has been shown to be of use in the regeneration of peripheral nerves (that is, those outside of the spinal cord), suggesting it could have a benefit to help the physical recovery of those who have experienced trauma. (11)

Research determined that Lion’s Mane mushrooms extracts may promote the growth of nerve cells and therefore, more rapid repair after injury. (9) One study found that rats with nerve damage receiving a daily extract of Lion’s Mane mushrooms had quicker nerve regeneration than control animals (10).

One of the complications of diabetes is nerve damage resulting from prolonged periods of high blood sugar. In a 2015 study on rats, in which they ingested Lion’s Mane mushroom extract for 6 weeks, showed positive results, including lower blood sugar levels, reduced feelings of nerve pain, and improved antioxidant activity (8).

In fact, Lion’s Mane mushroom extract has been shown to reduce recovery time by 23–41% when given to rats with nervous system injuries (12). Lion’s Mane mushroom extract may also help reduce the severity of brain damage after a stroke. In one study, high doses of Lion’s Mane mushroom extract given to rats immediately after a stroke helped decrease inflammation and reduce the size of stroke-related brain injury by 44% (13).

How Do I Take Lion’s Mane Mushroom?

Lion’s Mane mushrooms can be enjoyed as a food for culinary uses such as being used raw in a salad or smoothie, cooked in stir-fries or soups, dried and used as an herb, or steeped as a tea.

Lion’s Mane mushroom can be prepared and cooked like any other meaty mushroom. It tends to be in season in the late summer through fall. When cooked, it has a flavour and texture has been described as similar to crab or lobster.

Alternatively, Lion’s Mane extracts are often used in natural health products and supplements such as these Host Defence Lion’s Mane capsules.

Many local health food stores also stock Lion’s Many mushroom beverages. Lion’s Mane (and other medicinal mushrooms) can be powdered and used in a tea or as an instant coffee substitute. Because of the brain-boosting properties of Lion’s Mane mushroom, using it as a coffee substitute that can elevate your focus, memory, and creativity is an ideal option for many individuals!

References 

1. https://pubmed.ncbi.nlm.nih.gov/24266378/
2. https://pubmed.ncbi.nlm.nih.gov/21383512/
3. https://pubmed.ncbi.nlm.nih.gov/27350344/
4. https://pubmed.ncbi.nlm.nih.gov/27350344/
5. https://pubmed.ncbi.nlm.nih.gov/18844328/
6. https://www.hindawi.com/journals/ecam/2012/464238/
7. https://www.jstage.jst.go.jp/article/biomedres/31/4/31_4_231/_pdf/-char/en
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4415746/
9. https://pubmed.ncbi.nlm.nih.gov/26853959/
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3176599/
11. Lai P,L., Naidu M., Sabaratnam V., Wong K,H., David R,P., Kuppusamy U,R., Abdullah N., Malek S,N. (2013). Neurotrophic properties of the Lion’s mane medicinal mushroom, Hericium erinaceus (Higher Basidiomycetes) from Malaysia. International Journal of Medicinal Mushrooms. 15(6):539-54. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24266378
12. https://pubmed.ncbi.nlm.nih.gov/21941586/
13. https://pubmed.ncbi.nlm.nih.gov/25167134/
14. https://pubmed.ncbi.nlm.nih.gov/26244378/
15. https://pubmed.ncbi.nlm.nih.gov/28087447/
16. https://pubmed.ncbi.nlm.nih.gov/11842649/

 

Turmeric Hummus

Turmeric Hummus

by | Jun 4, 2021 | Recipes

Two Glasses with Detox Green Smoothie

 Who doesn’t love a ONE-step recipe?!

Well, this tasty Turmeric Hummus recipe is just that!

Turmeric Hummus is an easy side dish, dip, spread, or addition to your next wrap or sandwich.

Chickpeas, the main ingredient in hummus, are known to pack a protein punch, but did you know they are also full of magnesium? Magnesium interacts with enzymes throughout your body to promote chemical reactions important for making proteins, releasing energy, and maintaining cardiovascular health. Magnesium’s interaction with the brain has more recently been explored, and it is believed to help prevent neuron death after a brain injury! (1)

Turmeric is this recipe’s secret ingredient. While adding a bold flavour to your hummus, turmeric also fills this recipe with an anti-inflammatory and antioxidant compound called curcumin. Curcumin is powerful because of its ability to cross the protective barrier that separates our brains from the rest of our bodies. Once in the brain, curcumin acts to reduce oxidative stress and neuroinflammation, helping our brain to think efficiently! (2)

This hummus also contains ingredients which work as anti-microbials. Garlic is known to support our immune system as an anti-microbial, anti-fungal, and anti-viral. Meanwhile, apple cider vinegar has also been shown to have anti-microbial properties and decreases inflammation in response to an infection. (3)

For an added touch, feel free to top with a drizzle of olive oil and a sprinkle of turmeric, paprika, or cayenne.

  1. Erdman, J., Oria, M., & Pillsbury, L. (2011). Nutrition and Traumatic Brain Injury: Improving Acute and Subacute Outcomes in Miliiatary Personnel.  National Academies Press (US). Washington, DC.
  2. Misra, S., & Palanivelu, K. (2008). The effect of curcumin (turmeric) on Alzheimer’s Disease: An Overview, Annals of Indian Academy of Neurology, 11(1), 13-19. doi: 10.4103/0972-2327.40220
  3. Yagniik, D., Serafin, V., & Shah, A. (2018). Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression. Scientific Reports, 8(1), 1732. doi: 10.1038/s41598-017-18618-x

 

Turmeric Hummus

Who doesn’t love a ONE-step recipe?! This tasty Turmeric Hummus recipe is just that, making it an easy side, dip, or addition to your next wrap or sandwich.
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Prep Time 10 minutes
Total Time 10 minutes
Servings 4 servings

Ingredients
  

  • 2 cups Chickpeas cooked
  • 1 Garlic Clove minced
  • 1 tbsp Tahini
  • 3 tbsp Lemon Juice
  • ¼ cup Extra Virgin Olive Oil
  • ½ tsp Turmeric
  • ½ tsp Salt
  • ¼ tsp Black Pepper

Instructions
 

  • Add ingredients to the bowl of a food processor with the S-blade. Blend until the mixture reaches a creamy consistency. You may need to scrape down the sides of the bowl periodically to ensure it processes evenly. Enjoy!

Notes

Nutritional information per serving:
Calories: 280
Carbs: 24g
Fibre: 7g
Sugar: 4g
Protein: 8g
Fat: 18g

Ashwagandha Moon Milk

Ashwagandha Moon Milk

by | May 20, 2021 | Recipes

Two Glasses with Detox Green Smoothie

Looking for a calming bedtime beverage?

Ashwagandha Moon Milk is ideally sipped daily before bedtime.

Moon milk contains a blend of adaptogenic herbs and spices, including Ashwagandha, to help inspire a restful night’s rest.

Adaptogens are herbs that help us be more resilient to stressors. Ashwagandha specifically can help balance blood sugar levels, reduce anxiety and depression, improve sleep quality, and reduce pain and inflammation. If you’re interested in the health benefits of Ashwagandha, we’ve written about it in more detail here.

The addition of warming herbs and spices such as cinnamon, ginger and nutmeg compliments the bitter and pungent flavours of Ashwagandha perfectly. These spices aren’t without their own health benefits, however! Warming spices are known to benefit circulatory health, help control blood sugar levels, and promote digestive health. Plus, these warming spices have a comforting aroma, and a calming, nourishing effect.

Dosage:

Consume 1 teaspoon Ashwagandha powder (equivalent to 1-gram or 1,000-milligram extract) per day. As with many herbal remedies, it can take,6 to 12 weeks to observe the full effects. Dosages used in studies range from 250mg per day up to 600mg per day.

Ashwagandha Moon Milk

Ashwagandha Moon Milk is ideally sipped daily before bedtime. Moon milk contains a blend of adaptogenic herbs and spices to help inspire a restful night’s rest.
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Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 1 serving

Ingredients
  

  • 1 cup Milk of Choice whole, almond, coconut, etc.
  • ½ tsp Ground Ashwagandha Powder
  • ½ tsp Ground Cinnamon
  • ¼ tsp Ground Ginger
  • pinch Ground Nutmeg
  • 1 tsp Coconut Oil
  • 1 tsp Honey or Maple Syrup

Instructions
 

  • Bring the milk to a low simmer, but don't let it boil.
  • Once the milk is hot, whisk in the Ashwagandha, cinnamon, ginger, and nutmeg. Gently simmer for 5 mins.
  • Stir in the coconut oil, and pour the moon milk into a cup. Sweeten with honey or maple syrup, if desired. Enjoy!

Notes

Nutritional information per serving:
 
Calories - 104
Sugar - 8g
Fiber - 1.5g
Carbs - 10.5g
Fat - 7g
Protein - 1g