Banana Coconut Bread

Banana Coconut Bread

by | Sep 2, 2025 | Recipes

Two Glasses with Detox Green Smoothie

This is a gluten free, casein free loaf that can also be consumed if following the specific carbohydrate diet, GPAS, Low oxalate diet or the low salicylate diet (Feingold diet).

A low salicylate diet is often recommended for individuals—especially children with ADHD —who experience sensitivity to salicylates, which are natural chemicals found in many fruits, vegetables, herbs, and processed foods. For those with sensitivities, consuming high-salicylate foods can trigger symptoms such as rashes, headaches, hyperactivity, or digestive upset.

A low salicylate diet helps reduce these reactions, supporting improved digestion, calmer behavior, clearer skin, and better overall wellbeing.

The Health Benefits of Banana Coconut Bread

Bananas are naturally low in salicylates and are rich in potassium, vitamin B6, and fiber, supporting healthy digestion, stable energy, and heart health. They provide a natural sweetness without the blood sugar spike due to its high fiber content.

Eggs provide high-quality protein, choline, and essential vitamins, which support brain health, memory, muscle repair, and steady energy—important for both children and adults.

Coconut oil offers healthy fats that provide a quick source of energy without the blood sugar spike and supports brain function. Its medium-chain triglycerides (MCTs) are especially beneficial for metabolism and gut health.

Pumpkin seeds are a powerhouse of magnesium, zinc, and iron, nutrients that support strong bones, immune function, and healthy growth in children. They also add a satisfying crunch and nutty flavor to the bread. Magnesium is important in helping calm the mind and support cognition and zinc is important for supporting gut integrity, immune system and appetite. Iron is crucial for energy.

Final Thoughts

A low salicylate diet can be life-changing for those sensitive to salicylates, helping reduce unwanted symptoms and improve overall health. Banana coconut bread is a perfect example of how this diet can still include delicious, nutrient-rich foods. Packed with protein, fiber, and essential vitamins and minerals, this bread is a comforting and nourishing choice for the whole family looking to support their health naturally.

Banana Coconut Bread

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Ingredients
  

  • 4 Ripe Bananas with brown spots (pureed in food processor with no liquid)
  • 6 Eggs
  • 1/3 cup Coconut Oil (melted)
  • 1/2 cup Maple Syrup
  • 1 tbsp Lemon Juice
  • 1 tsp Gluten-Free Vanilla Extract
  • 1 cup Pumpkin Seed Flour (grind pumpkin seeds)
  • 1 cup Coconut Flour
  • 2 tsp Baking Soda

Instructions
 

  • Preheat oven to 350 degrees.
  • Mix pureed bananas, eggs, melted coconut oil, honey, lemon juice, and vanilla.
  • Grind pumpkin seeds in food processor until coarse flour-like consistency.
  • Add dry ingredients. Spread in greased pan.
  • Bake approximately 45-50 minutes.

White Bean Hummus

White Bean Hummus

by | Sep 2, 2025 | Recipes

Two Glasses with Detox Green Smoothie

White bean hummus is a creamy, delicious dip that combines the goodness of white beans, garlic, tahini, and olive oil into one nutrient-dense recipe. Beyond its taste, this hummus offers a range of health benefits and is also a smart choice for individuals—especially children—who need to follow a low salicylate diet.

This is a delicious low salicylate recipe for a quick grab and go snack with raw vegetables, on rice crackers or gluten-free toast.

The Health Benefits of White Bean Hummus

White beans are a rich source of plant-based protein and fiber, supporting digestion and helping stabilize blood sugar levels. They are also packed with iron, folate, and magnesium, which promote healthy energy, growth, and bone strength. For children on a low salicylate diet, white beans provide a safe and filling base for meals and snacks.

Garlic adds more than flavor—it contains antioxidants and natural immune-supporting compounds. Even in small amounts, garlic may help reduce inflammation and support cardiovascular health, making it a valuable addition to a child’s or adult’s diet.

Made from ground sesame seeds, tahini is a great source of healthy fats, protein, and minerals like calcium and zinc. These nutrients support bone development, immune function, and overall growth. Tahini also makes the hummus extra creamy without dairy, keeping the recipe plant-based.

Refined avocado  oil is well known for its role in the Mediterranean diet, offering heart-healthy monounsaturated fats and antioxidants. It supports brain function, reduces inflammation, and helps with the absorption of fat-soluble vitamins.

Why White Bean Hummus Works for a Low Salicylate Diet

Many traditional hummus recipes use chickpeas and lemon juice, White bean hummus is a gentle alternative—still creamy, flavorful, and nutrient-rich, but easier on the digestive and immune system for children and adults who require low salicylate foods.

White bean hummus is not only versatile and delicious but also packed with protein, fiber, vitamins, and healthy fats. For families managing a low salicylate diet, it provides a safe, nourishing snack or meal component that supports overall health while catering to dietary needs.

White Bean Hummus

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Ingredients
  

  • 1 cup Dry White Beans (soak for 8-12 hours and rinse well, cook for 45 minutes until soft)
  • 2 tbsp Refined Avocado Oil
  • 2 tbsp Lemon Juice (or the juice of one lemon)
  • 1-2 tsp Finely Minced Garlic
  • 1/4 cup Sunflower Seed Oil
  • 1 tsp Sea Salt

Instructions
 

  • Combine in a food processor and mix well.

Podcast Appearance: Pause To Elevate with Dr. Kasim Al-Mashat

Podcast Appearance: Pause To Elevate with Dr. Kasim Al-Mashat

by | Aug 14, 2025 | Koru Nutrition Blog

Koru Nutrition Founder and Director Kylie James recently appeared on Dr. Kasim Al-Mashat’s podcast, Pause To Elevate.

Depression is the leading cause of disability worldwide—and antidepressants only work 50% of the time. But what if the solution isn’t just in a pill? Certified Nutritionist and Occupational Therapist Kylie James shares how food can heal where meds fall short. Discover the surprising role of gut health, inflammation, and protein in restoring joy, motivation, and mental clarity.

Chocolate Peanut Butter Chickpea Cookies

Chocolate Peanut Butter Chickpea Cookies

by | Jul 25, 2025 | Recipes

Two Glasses with Detox Green Smoothie

If you love cookies but want a healthier way to indulge your sweet tooth, Chocolate Peanut Butter Chickpea Cookies are the ultimate smart treat. Packed with protein, fiber, and essential nutrients, this plant-based, naturally sweetened cookie combines five powerful ingredients: chia seeds, coconut sugar, sunflower seeds, hemp seeds, and chickpeas.

Let’s break down the health benefits of each superfood ingredient and why these cookies are more than just delicious—they’re functional food with purpose.

 

  1. Chickpeas: The Protein-Packed Base

Chickpeas (also known as garbanzo beans) are the star base of this cookie recipe. These legumes are high in plant-based protein, fiber, and important nutrients like folate, iron, phosphorus, and manganese.

  • Protein and Satiety: Chickpeas provide about 15 grams of protein per cup, which helps support muscle repair and promotes satiety—making you feel fuller for longer (1).
  • Blood Sugar Control: Chickpeas have a low glycemic index, meaning they don’t cause rapid spikes in blood sugar. Research has shown that eating legumes like chickpeas can help improve blood sugar regulation (2).
  • Digestive Health: Their high soluble fiber content supports gut health and may reduce cholesterol levels (3).

🔍 A study published in the journal Nutrients found that legume consumption was associated with reduced risks of cardiovascular disease, type 2 diabetes, and obesity (4).

  1. Chia Seeds: Tiny But Mighty Superfood

Chia seeds may be small, but they deliver big benefits. Just one tablespoon of chia seeds is loaded with omega-3 fatty acids, fiber, plant protein, and antioxidants.

  • Fiber Boost: Chia seeds are over 30% fiber by weight. This helps promote regular digestion, reduce constipation, and support a healthy gut microbiome (5).
  • Heart Health: Rich in ALA omega-3s, chia seeds support heart health and may help reduce inflammation and lower LDL cholesterol (6).
  • Satiety and Weight Management: Because chia seeds absorb water and expand in the stomach, they help curb appetite and promote feelings of fullness (7).

🔍 According to research published in the Journal of Food Science and Technology, chia seeds may improve lipid profiles and aid in the prevention of chronic diseases (8).

  1. Coconut Sugar: A Better Natural Sweetener

When it comes to sweeteners, coconut sugar is a smarter choice compared to refined white sugar. It is derived from the sap of coconut palm flowers and retains small amounts of iron, zinc, calcium, and potassium, along with antioxidants.

  • Lower Glycemic Index: Coconut sugar has a glycemic index of 35, compared to white sugar’s GI of around 65. This means it causes a slower, more stable rise in blood sugar (9).
  • Less Processed: Unlike refined sugar, coconut sugar undergoes minimal processing and contains inulin, a type of prebiotic fiber that supports gut health (10).

While still a sugar and best enjoyed in moderation, coconut sugar is a less disruptive sweetener that complements these cookies with a rich, caramel-like flavor.

🔍 A review in the journal Critical Reviews in Food Science and Nutrition suggests that natural sweeteners like coconut sugar may offer modest health benefits over refined sugar when used wisely (11).

  1. Sunflower Seeds: A Nutrient-Dense Crunch

Sunflower seeds add a satisfying crunch and are rich in healthy fats, vitamin E, selenium, and magnesium—all essential for maintaining a healthy body and brain.

  • Antioxidant Power: Just one ounce of sunflower seeds delivers over 35% of your daily vitamin E, a potent antioxidant that protects cells from oxidative damage (12).
  • Heart Health: Studies have shown that sunflower seed consumption may lower blood pressure and LDL cholesterol levels due to their unsaturated fat content (13).
  • Mood and Brain Support: Sunflower seeds are a good source of magnesium, which plays a key role in brain function and mood regulation (14).

🔍 A study in the journal Nutrients confirmed that frequent nut and seed intake is associated with reduced inflammation and improved cardiovascular outcomes (15).

  1. Hemp Seeds: Complete Protein and Omega-3s

Hemp seeds are a nutritional powerhouse often referred to as a “complete protein” source—meaning they provide all nine essential amino acids.

  • Complete Plant Protein: With about 10 grams of protein per 3 tablespoons, hemp seeds are excellent for those following plant-based diets (16).
  • Healthy Fats: They are rich in omega-3 and omega-6 fatty acids, in the ideal ratio for human health, helping reduce inflammation and support joint and heart health (17).
  • Skin Health: The essential fatty acids in hemp seeds are also associated with improved skin hydration and reduced dryness and itchiness (18).

🔍 Research published in the Journal of Agricultural and Food Chemistry suggests that hemp seed oil has antioxidant and anti-inflammatory properties that may benefit metabolic and immune function (19).

Why Chocolate Peanut Butter Chickpea Cookies Are a Smart Indulgence

Combining these five superfoods into a single cookie isn’t just trendy—it’s functional. These Chocolate Peanut Butter Chickpea Cookies offer:

  • Higher protein and fiber content than standard cookies
  • Less sugar, thanks to coconut sugar
  • No refined flour, thanks to chickpeas and seeds
  • Anti-inflammatory nutrients from chia, hemp, and sunflower seeds
  • Healthy fats for sustained energy

These cookies can be made gluten-free, dairy-free, and vegan, making them suitable for a variety of dietary needs. Plus, peanut butter (another star ingredient) offers even more plant-based protein and healthy fats, enhancing both taste and nutrition.

References

  1. U.S. Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov
  2. Johnston, C.A. et al. (2005). Chickpea consumption improves markers of glycemic control. Journal of the American Dietetic Association.
  3. Anderson, J.W. et al. (2009). Health benefits of dietary fiber. Nutrition Reviews.
  4. Kim, S.J. et al. (2016). Legume consumption and risk of metabolic syndrome. Nutrients.
  5. Ullah, R. et al. (2016). Chia seeds: Composition and health benefits. Journal of Food Science and Technology.
  6. Nieman, D.C. et al. (2009). Chia seed supplementation and disease prevention. Nutrition Research.
  7. Vuksan, V. et al. (2010). Reduction of postprandial glucose levels with chia seed. Diabetes Care.
  8. Grancieri, M. et al. (2019). Chia seeds in prevention of chronic diseases. Journal of Food Science and Technology.
  9. Atkinson, F.S. et al. (2008). International tables of glycemic index. Diabetes Care.
  10. Wolever, T.M. (2006). Low glycemic index foods in nutrition. American Journal of Clinical Nutrition.
  11. Sylvetsky, A.C., & Rother, K.I. (2018). Natural sweeteners: A review. Critical Reviews in Food Science and Nutrition.
  12. U.S. National Institutes of Health. Vitamin E fact sheet. https://ods.od.nih.gov
  13. Takemura, N. et al. (2013). Sunflower seed consumption and blood pressure. Hypertension Research.
  14. Barbagallo, M., & Dominguez, L.J. (2010). Magnesium and aging. Current Pharmaceutical Design.
  15. Ros, E. (2010). Health benefits of nut and seed consumption. Nutrients.
  16. House, J.D. et al. (2010). Nutritional profile of hemp seed. Journal of Agricultural and Food Chemistry.
  17. Callaway, J.C. (2004). Hempseed as a nutritional resource. Euphytica.
  18. Callaway, J.C., & Pate, D.W. (2009). Skin health effects of hemp seed oil. Journal of Dermatological Treatment.
  19. Wang, Q. et al. (2017). Hempseed oil and metabolic syndrome. Journal of Agricultural and Food Chemistry.

Chocolate Peanut Butter Chickpea Cookies

If you love cookies but want a healthier way to indulge your sweet tooth, Chocolate Peanut Butter Chickpea Cookies are the ultimate smart treat. Packed with protein, fiber, and essential nutrients, this plant-based, naturally sweetened cookie combines five powerful ingredients: chia seeds, coconut sugar, sunflower seeds, hemp seeds, and chickpeas.
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Total Time 35 minutes
Servings 8
Calories 269 kcal

Ingredients
  

  • 2 Banana
  • 1/2 Cup All Natural Peanut Butter
  • 1 1/2 Cups Chickpeas
  • 1/3 Cup Coconut Sugar
  • 1/4 Cup Cacao Powder
  • 1/4 Cup Hemp Seeds
  • 1 Tbsp Chia Seeds
  • 1/4 Cup Sunflower Seeds

Instructions
 

  • Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper.
  • Add the banana, peanut butter, chickpeas, coconut sugar, and cacao powder to the bowl of a food processor. Process until smooth.
  • Gently fold in the hemp seeds, chia seeds, and sunflower seeds. Mix until well combined.
  • Evenly divide the batter onto the baking sheet, approximately 1/3 cup per cookie. Bake in the oven for 20 to 25 minutes or until the tops are firm to the touch.
  • Remove from the oven and allow to cool for 10 minutes. Enjoy!

Notes

Leftovers - Keep in an airtight container on the counter for up to five days, then transfer to the fridge for up to two more days. Freeze for up to six months.
Serving Size - One serving is equal to one cookie.
More Flavor - Add cinnamon, vanilla, and salt.

The Best Alcohol and Alcoholic Drinks for Weight Loss: A Smart Drinker’s Guide

The Best Alcohol and Alcoholic Drinks for Weight Loss: A Smart Drinker’s Guide

by | Jul 25, 2025 | Koru Nutrition Blog

A variety of protein powder and shakes.

Trying to lose weight but still want to enjoy a drink now and then? You’re not alone. Alcohol is a staple in many social settings—but it’s also infamous for sabotaging fitness goals.

The truth is: you don’t have to completely give up alcohol to lose weight. But you do need to be smart about what (and how) you drink.

This guide breaks down:

  • How alcohol impacts weight loss
  • The best alcohol choices for fat loss
  • Low-calorie cocktails you can enjoy guilt-free
  • Practical tips for drinking smarter

Let’s dive in!

How Alcohol Impacts Weight Loss

  1. Empty Calories

Alcohol provides 7 calories per gram, almost as much as fat—but with zero nutrients. That’s why it’s called “empty calories.”

  1. Slowed Fat Burning

When you drink, your body pauses fat-burning to metabolize alcohol first (Siler et al., 1999). Translation? Fewer calories burned from food or stored fat.

  1. Increased Appetite

Alcohol increases hunger and cravings—especially for high-calorie, salty, or sugary foods (Caton et al., 2004). It also lowers inhibition, which leads to poorer food choices.

  1. Sleep Disruption

Even moderate drinking can impair REM sleep and overall sleep quality (Roehrs & Roth, 2001). Poor sleep impacts metabolism, hormone balance, and appetite the next day.

Best Alcohol for Weight Loss (Ranked)

When you’re trying to shed pounds, some drinks are better than others. Here are your best options.

1. Straight Spirits (No Mixers)

  • Examples: Vodka, gin, tequila, whiskey
  • Calories: ~95–105 per 1.5 oz
  • Best mixers: Soda water, lime, zero-calorie mixers

Tip: Clear liquors like vodka and gin have fewer congeners than dark liquors like bourbon—fewer toxins, fewer hangovers.

2. Dry Wine (Red or White)

  • Calories: ~110–125 per 5 oz
  • Low in sugar when labeled “dry”
  • Best picks: Pinot Noir, Sauvignon Blanc, Cabernet, Brut Champagne

Avoid: Dessert wines (Port, Moscato) and anything labeled “sweet” or “semi-sweet.”

3. Light or Low-Carb Beer

  • Calories: ~90–110 per 12 oz
  • Carbs: As low as 2–5g
  • Best brands: Michelob Ultra, Corona Premier, Bud Light Next

Avoid: IPAs and craft brews—they’re calorie bombs in disguise.

4. Hard Seltzers

  • Calories: ~90–100 per can
  • Sugar: 0–2g
  • Alcohol: Usually 4–5%

Top choices: White Claw, Truly, High Noon (vodka-based), Topo Chico

Drinks to Avoid If You Want to Lose Weight

Drink Type Calories Why to Avoid
Margaritas 300–600+ Loaded with sugar, syrups, and liqueurs
Pina Coladas 450–800 Contains coconut cream + sugar
Daiquiris 350–700 Uses fruit concentrates + added sugar
Craft Cocktails 200–600 Unknown ingredients + sweet mixers
Regular Beer 150–250 High carb + high calorie
Sweet Wines 150–250 High sugar content (dessert wines)

Low-Calorie Cocktail Recipes

Skip the sugary cocktails and try these waistline-friendly alternatives:

  1. Vodka Soda with Lime
  • 1.5 oz vodka
  • Soda water
  • Fresh lime wedge
    ~95 calories
  1. Skinny Mojito
  • 1.5 oz white rum
  • Mint, lime juice, soda water
  • Optional: a drop of stevia
    ~100 calories
  1. Spiked Sparkling Water
  • Plain hard seltzer
  • Muddled berries or cucumber
    ~100–110 calories
  1. Low-Calorie Paloma
  • 1.5 oz tequila
  • 1 oz fresh grapefruit juice
  • Lime + soda water
    ~120 calories
  1. Red Wine Spritzer
  • 3 oz dry red wine
  • 3 oz sparkling water
  • Ice + orange twist
    ~80 calories

Smart Drinking Tips for Weight Loss

Set a Limit

Stick to 1 drink/day for women, 2 for men (CDC guidelines). More than that disrupts weight regulation.

Stay Hydrated

Alternate each drink with a glass of water to prevent dehydration and false hunger cues.

Eat Before Drinking

A protein- and fiber-rich meal reduces blood sugar spikes and slows alcohol absorption.

Log Your Drinks

Don’t forget to track alcohol in your calorie or macro tracker—it counts!

Choose Simple Mixers

Use soda water, fresh herbs, citrus, or stevia instead of juice, soda, or sugary syrups.

Can You Lose Weight While Drinking?

Yes—if you moderate your intake and choose wisely.

A meta-analysis from Obesity Reviews (Traversy & Chaput, 2015) found that light to moderate alcohol intake (1 drink/day or less) was not associated with long-term weight gain, but high consumption was.

So yes, you can enjoy a glass of wine or a clean cocktail and still lose weight—as long as it fits into your overall calorie balance and lifestyle.

Final Thoughts

You don’t have to say goodbye to your favorite drink to reach your weight loss goals. By sticking to low-calorie, low-sugar options and keeping intake moderate, you can enjoy social occasions without derailing your progress.

So next time you raise a glass, make it a smart one.

References

  1. Siler, S. Q., Neese, R. A., & Hellerstein, M. K. (1999). De novo lipogenesis, lipid kinetics, and whole-body lipid balances in humans after acute alcohol consumption. The American Journal of Clinical Nutrition, 70(5), 928–936.
  2. Caton, S. J., Ball, M., & Ahern, A. (2004). The acute effect of alcohol on food intake in normal-weight and overweight women. Physiology & Behavior, 81(1), 51–58.
  3. Roehrs, T., & Roth, T. (2001). Sleep, sleepiness, and alcohol use. Alcohol Research & Health, 25(2), 101–109.
  4. Traversy, G., & Chaput, J. P. (2015). Alcohol consumption and obesity: An update. Current Obesity Reports, 4(1), 122–130.