Dessert | Koru Nutrition Inc. https://korunutrition.com Canada’s leading resource for customized nutrition solutions Tue, 23 Apr 2024 18:12:58 +0000 en-US hourly 1 https://wordpress.org/?v=7.0 https://korunutrition.com/wp-content/uploads/cropped-kori-symbol-e1560261558923-32x32.png Dessert | Koru Nutrition Inc. https://korunutrition.com 32 32 Banana Coconut Ice Cream https://korunutrition.com/banana-coconut-ice-cream/ Tue, 23 Apr 2024 18:12:52 +0000 https://korunutrition.com/?p=13729
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In the realm of nutrition, certain foods stand out not only for their delicious taste but also for their remarkable health-promoting properties. Two such ingredients, coconut milk and bananas, have been revered for centuries for their nourishing qualities and are celebrated in culinary traditions worldwide. Let’s delve into the myriad health benefits offered by these natural wonders.

A great way to include these foods together is in ice cream. This is a great 2 ingredient recipe that provide a dairy free options for people and especially kids that can not manage the protein casein found in dairy products.

This refreshing dessert or after school treat is not only gluten free and dairy free but comes with a whole host of benefits.

  1. Nutrient-Rich Coconut Milk:

Derived from the flesh of mature coconuts, coconut milk is a creamy, flavorful liquid that boasts an impressive nutritional profile:

  • Medium-Chain Triglycerides (MCTs): Coconut milk is rich in medium-chain fatty acids, particularly lauric acid, which is known for its antimicrobial and anti-inflammatory properties. MCTs are also readily absorbed by the body and serve as a quick source of energy.
  • Vitamins and Minerals: Coconut milk contains essential nutrients such as iron, magnesium, potassium, and vitamins C, E, and B-complex vitamins, contributing to overall health and vitality.
  • Antioxidants: Loaded with antioxidants like phenolic compounds and flavonoids, coconut milk helps combat oxidative stress and inflammation, thereby supporting immune function and reducing the risk of chronic diseases.
  1. The Versatile Banana:

Bananas are one of the most beloved fruits worldwide, and for good reason—they’re not only delicious but also packed with health benefits:

  • Rich in Potassium: Bananas are renowned for their high potassium content, a vital mineral that plays a crucial role in maintaining heart health, regulating blood pressure, and supporting proper muscle function.
  • Dietary Fiber: A single banana contains a significant amount of dietary fiber, promoting digestive health, regulating bowel movements, and aiding in weight management by promoting feelings of fullness.
  • Vitamins and Antioxidants: Bananas are a good source of vitamin C, vitamin B6, and various antioxidants like dopamine and catechins, which help combat free radical damage and reduce the risk of chronic diseases.

Health Benefits of Coconut Milk and Bananas:

  1. Heart Health: Both coconut milk and bananas contribute to heart health by supporting healthy blood pressure levels and reducing the risk of cardiovascular diseases. The potassium content in bananas and the MCTs in coconut milk play pivotal roles in maintaining optimal heart function.
  2. Digestive Wellness: The fiber content in bananas promotes regularity and aids in digestive health, while the medium-chain fatty acids in coconut milk possess antimicrobial properties that support gut health and may help prevent digestive disorders.
  3. Energy Boost: Thanks to their nutrient-rich composition, coconut milk and bananas provide a natural source of sustained energy, making them ideal choices for pre- or post-workout snacks or as ingredients in smoothies and energy bars.
  4. Immune Support: The vitamins, minerals, and antioxidants found in coconut milk and bananas bolster the immune system, helping the body defend against infections and illnesses.
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Banana Coconut Ice Cream

A great way to include these foods together is in ice cream. This is a great 2 ingredient recipe that provide a dairy free options for people and especially kids that can not manage the protein casein found in dairy products. This refreshing dessert or after school treat is not only gluten free and dairy free but comes with a whole host of benefits.
Total Time 1 hour 30 minutes
Servings 6

Ingredients

  • 1 + 1/2 cups Canned Coconut Milk (full fat)
  • 5 Banana (sliced and frozen)

Notes

Directions
  1. Add all ingredients into a blender and blend until smooth. Occasionally turn the blender off and scrape down the sides if needed.
  2. Scoop into bowls and enjoy immediately as soft serve or for firmer ice cream, transfer to a baking pan and freeze for at least 1.5 hours before scooping.
 

The post Banana Coconut Ice Cream first appeared on Koru Nutrition Inc..]]> Lemon Oat Bars https://korunutrition.com/lemon-oat-bars/ Fri, 22 Mar 2024 13:26:08 +0000 https://korunutrition.com/?p=13686
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!

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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!
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 post Lemon Oat Bars first appeared on Koru Nutrition Inc..]]> Chocolate Avocado Overnight Fudge https://korunutrition.com/chocolate-avocado-overnight-fudge/ Mon, 29 Jan 2024 14:48:25 +0000 https://korunutrition.com/?p=13614
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!

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Chocolate Avocado Overnight Fudge

Dive into decadence with our Chocolate Avocado Overnight Fudge!
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!

The post Chocolate Avocado Overnight Fudge first appeared on Koru Nutrition Inc..]]> Top 5 Foods For Better Sleep https://korunutrition.com/top-5-foods-better-sleep/ Mon, 29 Oct 2018 19:28:26 +0000 https://korunutrition.com/?p=4507

 Sleep. This magical five-letter word is elusive to so many of us. Whether it’s difficulty falling asleep or tossing and turning all night long, insomnia is becoming endemic to our modern-day society. Chronic sleep deprivation leaves us physically, mentally, and emotionally depleted as well as affecting our cognitive functioning.

For some it may seem like an easy solution, but sleeping pills can cause side effects (i)… so what’s an exhausted, bleary-eyed person to do?

Nutrition can play an important role in helping you get a good night’s rest, but it can also be one of the reasons why you are not getting a good night sleep. Eating too large of a meal close to bedtime may impair sleep, having unbalanced blood sugars, skipping meals and consuming to many stimulants such as caffeine and chocolate and consuming refined carbohydrates and sugar can all be problems that can negatively impact sleep. If you’re interested in more information like this, check out our post on 12 Nutrition “Hacks” For Better Sleep!

Top 5 Foods To Support Sleep

  1. Bananas

    Bananas are high in Tryptophan which converts to serotonin, which in the absence of light converts to melatonin – an important initiator of sleep. Melatonin, is a hormone that controls your sleep and wake cycles so is very helpful for people that have difficulties with regular sleep patterns or that struggling with jet lag.

    Bananas are also a good source of potassium and magnesium, which are natural muscle relaxants.

    Other foods high in tryptophan include nuts, seeds, tuna, and you guessed it: turkey. (ii)

  2. Tart Cherries

    Tart cherries help increase the body’s natural melatonin production. Other fruits such as pineapples and oranges have also been shown to significantly increase the presence of melatonin. (iii)

  3. Oats

    Oats are a source of complex carbohydrates that stimulate the release of serotonin and allow a more restorative sleep. (iv) Check out our Chia Oat Parfait With Kiwi recipe for a great bedtime snack idea!

  4. Almonds

    Almonds are rich in magnesium, which relaxes muscles and helps you unwind, inducing that sleepy state you feel before falling asleep. 

  5. Tea

    Chamomile and passionflower teas can help relax nerves and muscles and help you sleep more soundly. Check out our recipe for Calming Tea for a therapeutic and delicious blends of herbs to enjoy as part of your bedtime routine

Sleep is essential for maintaining good health. Keep a sleep journal and see what works best for you. Sleep tight!

References: 

i. Proctor, Ashley, and Matt T. Bianchi. “Clinical Pharmacology in Sleep Medicine.” ISRN Pharmacology 2012 (2012): 914168. PMC. Web. 12 July 2018.

ii. Johns NP, Johns J, Porasuphatana S, Plaimee P, Sae-Teaw M. “Dietary intake of melatonin from tropical fruit altered urinary excretion of 6-sulfatoxymelatonin in healthy volunteers”. Journal of Agricultural Food Chemistry. 2013 Jan 30;61(4):913-919

iii. McCune L.M., Kubota C., Stendell-Hollis N.R., Thomson C.A. Cherries and health: A review. Crit. Rev. Food Sci. Nutr. 2011;51:1–12. doi: 10.1080/10408390903001719

iv.. The American Journal of Clinical Nutrition, Volume 85, Issue 2, 1 February 2007, Pages 426–430, https://doi.org/10.1093/ajcn/85.2.426 

The post Top 5 Foods For Better Sleep first appeared on Koru Nutrition Inc..]]>