Dinner | Koru Nutrition Inc.

Pistachio Crusted Salmon

Koru Nutrition — Mon, 01 Jul 2024 15:13:16 +0000

Pistachios, salmon, and pine nuts stand out for their exceptional health benefits. Each of these foods brings unique nutritional advantages as well as packing a delicious punch, making them excellent choices for a balanced and health-conscious diet.

Pistachios: The Heart-Healthy Snack

Pistachios are not only delicious but also packed with nutrients that promote heart health.

Rich in monounsaturated fats, these nuts help lower bad cholesterol levels, reducing the risk of cardiovascular diseases. They are also a good source of protein, fiber, and antioxidants, including vitamin E and polyphenols, which protect cells from damage. In one 2010 study, people who ate either one or two servings of pistachios per day for 4 weeks had greater levels of two antioxidants, lutein and vitamin E, compared with those who did not eat pistachios. (1)

Furthermore, two of the most abundant groups of antioxidants in pistachios — polyphenols and tocopherols — may help protect against cancer and heart disease. (2,3)

Moreover, pistachios have a low glycemic index, making them a suitable snack for maintaining stable blood sugar levels. According to one review of 11 studies, regular consumption of pistachios may be linked to a reduction in body mass index. However, the review also noted that pistachios were not associated with changes in body weight or belly fat. (4)

Another 24-week study in participants with excess weight showed that those who consumed 20% of calories from pistachios lost 0.6 inches (1.5 centimeters) more from their waistline than those who did not eat pistachios. (5)

Salmon: The Omega-3 Champion
Salmon is high in omega-3 fatty acids, essential for heart and brain health. These healthy fats reduce inflammation, lower blood pressure, and decrease the risk of chronic diseases like heart disease and arthritis. Generally, most health organizations recommend that healthy adults get a minimum of 2.5g–1g of combined EPA and DHA per day. (6) Farmed salmon has 2.3 grams of omega-3, while the same portion of wild salmon contains 2.2 grams of omega 3.

Additionally, salmon is a great source of vitamins B12 and D, and minerals such as selenium. Regular consumption of salmon supports muscle health, boosts the immune system, and enhances cognitive function. This is in part due to its high protein intake as a 3.5-ounce (100-gram) serving of salmon contains 22–25 grams of protein.

Salmon contains the antioxidant astaxanthin which is responsible for the orange hue of the fish. Research suggests that astaxanthin may reduce inflammation, decrease oxidative stress, and protect against the buildup of fatty plaque in the arteries, which could potentially reduce the risk of heart disease. (7)

Pine Nuts: The Tiny Nutrient Powerhouse
Pine nuts, though small, are rich in healthy fats, protein, and dietary fiber, contributing to satiety and weight management. Pine nuts are also an excellent source of magnesium, which plays a crucial role in energy production, bone health, and regulating blood sugar levels as well as managing stress, anxiety and sleep issues.

Furthermore, they contain pinolenic acid, which may help reduce appetite and promote heart health by lowering LDL cholesterol levels. Pinolenic acid may help lower LDL cholesterol levels in the blood. Rat studies have suggested that pinolenic acid causes the liver to take up and metabolize more LDL cholesterol from the blood. (8)

Incorporating this easy and delicious pistachio and pine crusted, salmon, into your diet is simple and versatile.

References

https://jn.nutrition.org/article/S0022-3166(22)07079-1/fulltext).
https://pubmed.ncbi.nlm.nih.gov/26148925/
https://pubmed.ncbi.nlm.nih.gov/28990504/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7447407/.
https://pubmed.ncbi.nlm.nih.gov/24377454/).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4537707/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7723678/
https://pubmed.ncbi.nlm.nih.gov/15357026/

Pistachio Crusted Salmon

Prep Time 30

Servings 4

Ingredients

1/2 cup Pistachios (removed from shell)
1/4 tsp Sea Salt
1 1/4 cup Pine Nuts
1 Garlic (clove, minced)
2 cups Parsley (chopped)
a/4 cup Extra Virgin Olive Oil
1 Lemon (Juiced)

Notes

Directions

Preheat oven to 375ºF (191ºC). Line a baking sheet with parchment paper.
Place pistachios and sea salt in a blender and pulse just until coarse but not into a fine powder. (Do not over process!)
Lay fillets on the baking sheet and coat with the pistachio mixture. Place in the oven and bake for 15 minutes or until fish flakes with fork.
Meanwhile, create your pesto by combining the pine nuts, garlic, parsley, olive oil and lemon juice in the food processor. Blend until smooth and transfer to a jar.
Remove the salmon from the oven. To serve, plate the salmon and add a spoonful of pistachio pesto and garnish with a lemon wedge. Enjoy!

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Thai Carrot Soup

Koru Nutrition — Thu, 28 Dec 2023 05:28:47 +0000

Thai Curry Carrot Soup, a delightful and flavorful dish, not only tantalizes the taste buds but also offers a myriad of health benefits.

This vibrant soup, bursting with the rich aroma of Thai spices and the goodness of carrots, is a nutritional powerhouse that can contribute to overall well-being.

Nutrient-Rich Carrots and sweet potato: Thai Curry Carrot Soup is centered around the humble yet mighty carrot and sweet potato. Both are an excellent source of beta-carotene, a precursor to vitamin A, which plays a crucial role in maintaining healthy vision, skin, and immune function as well as respiratory heath during the flu season. Additionally, they provide essential nutrients like vitamin K, potassium, and fiber.
Boosts Immune System: The combination of spices in Thai curry, including garlic, lemongrass, and chili peppers, offers immune-boosting properties. Garlic, in particular, contains allicin, a compound known for its antibacterial and antiviral effects. These ingredients may contribute to fortifying the immune system and supporting the body in its defense against infections.
Heart-Healthy Ingredients: The use of coconut milk in Thai Curry Carrot Soup not only enhances its creamy texture but also adds a dose of heart-healthy fats. Coconut milk contains medium-chain triglycerides (MCTs), which have been associated with potential cardiovascular benefits, including improved cholesterol levels.
Weight Management: The soup’s high fiber content, derived from carrots and other vegetables, contributes to a sense of fullness, aiding in weight management. Fiber promotes satiety, reducing the likelihood of overeating and supporting a healthy weight. Also the spicier the soup the more it will raise your metabolism.
Rich in Antioxidants: The diverse range of vegetables and spices in Thai Curry Carrot Soup provides a spectrum of antioxidants. Antioxidants help combat oxidative stress in the body, which is linked to chronic diseases and the aging process. Regular consumption of antioxidant-rich foods can contribute to long-term health and vitality.

Incorporating Thai Curry Carrot Soup into your regular diet not only satisfies your taste buds with its exquisite flavors but also nourishes your body with an array of health benefits. From supporting immune function to providing essential nutrients, this soup is a wholesome and delicious addition to a well-balanced lifestyle. Embrace the goodness of Thai cuisine and savor the health benefits that come with each spoonful of this delightful soup.

Thai Carrot Soup

Prep Time 15

Cook Time 40

Total Time 55

Ingredients

2 tbsp butter or coconut oil
1 yellow onion
4 tbsp red Thai curry paste
1 lbs carrots
1 sweet potato (about 3/4 lb.)
3 cups vegetable broth
13.5oz can full fat coconut milk
salt and pepper to taste

Notes

Dice the onion and add it to a large pot along with the butter (or coconut oil). Sauté the onion until soft and translucent (about 5 minutes).

Once the onions are soft, add the Thai curry paste and continue to sauté for about a minute more.

While the onion is sautéing, peel and dice the sweet potato (about 1-inch cubes). Add the sweet potato to the pot after the curry paste has sautéed, and continue to sauté the sweet potatoes while you peel and slice the carrots. Add the carrots to the pot as you slice them.

Add the vegetable broth to the pot, stir to combine, place a lid on top, and turn the heat up to medium-high. Allow the soup to come to a boil, then turn the heat down to low (or just above low) and allow it to simmer for 30 minutes, stirring occasionally. After 30 minutes the sweet potatoes and carrots should be extremely tender and fall apart as you stir the pot.

Turn the heat off and remove the pot from the hot stove top to facilitate cooling (to another area on the stove is fine). Add the coconut milk and stir to combine. You can reserve a tablespoon or two of the coconut milk to garnish the finished soup, if desired.

Use an immersion blender, or allow the soup to cool further and carefully purée in batches using a traditional blender. Once the soup is puréed, give it a taste and add salt or pepper if desired (this will depend largely on the type of broth used). Garnish with fresh cilantro and a drizzle of sriracha, if desired.

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Cauliflower Shawarma with Pomegranate and Pine Nuts

Koru Nutrition — Mon, 27 Nov 2023 21:02:06 +0000

Enjoy the delightful blend of flavors in each bite of our Cauliflower Shawarma, complemented by the lively notes of pomegranate and the satisfying crunch of pine nuts.

This recipe not only tantalizes your taste buds but also brings nutritional goodness to the table.

Cauliflower, a nutritional powerhouse, is rich in essential vitamins and minerals—think immune-boosting Vitamin C and bone-strengthening Vitamin K. Paired with the nutritional benefits of pomegranate and the protein-rich content of pine nuts, this dish is a tasty yet nourishing addition to your menu.

Cauliflower Shawarma with Pomegranate and Pine Nuts

Prep Time 30

Cook Time 25

Servings 4

Ingredients

Cauliflower

1 whole cauliflower

Garnish

4 tbsp tahini sauce
1 tbsp pomegranate molasses
1.5 tbsp pine nuts, toasted
1 small green chilli, finely chopped
2 tbsp pomegranate seeds
1 tbsp roughly chopped flat-leaf parsley
1 glug extra virgin olive oil (optional)

Shawarma-spiced butter

40g unsalted butter, softened to room temperature
1 lemon (juice only)
1 garlic clove, minced
1.5 tbsp finely chopped coriander
1 tbsp ground cinnamon
1 tbsp ground sumac
1.5 tbsp ground cumin
0.5 tsp ground allspice
1 pinch ground nutmeg
1 pinch ground cardamom

Tahini sauce (makes about 220g/7.5oz)

1 tbsp lemon juice (optional)
1 garlic clove, minced (optional)
100 ml iced water
100 g tahini paste
1 tbsp lemon juice (optional)
1 garlic clove, minced (optional)
3.5 fl oz iced water
3.5 oz tahini paste
1 tbsp lemon juice (optional)
1 garlic clove, minced (optional)
0.4 cup iced water
3.5 oz tahini paste

Instructions

First make the tahini sauce. Pour the tahini paste into a bowl and add the lemon juice and garlic (if using). Gradually whisk in the iced water, bit by bit, as you pour.
The tahini will thicken at first to a very coarse paste, but will loosen to form a thick sauce with the consistency of honey as you add more of the iced water. Season with salt to taste.
Alternatively, you can blitz the tahini in a food processor or whisk together using a stand mixer, adding the water gradually to combine.
Next, make the shawarma-spiced butter. Combine all the ingredients in a stand mixer and mix using the paddle attachment. In the absence of a mixer, whisk in a large bowl until thoroughly incorporated.
The butter should be aerated, slightly stiff and one colour (as opposed to streaked). Set aside until needed. It can be kept in the fridge for several weeks, but must be brought to room temperature before being used.
For the cauliflower, trim some of the outer leaves, but leave some stragglers left behind – they taste delicious and look great when burnt and crisped.
Set a large saucepan of salted water on high heat, cover with a lid and bring the water up to the boil. Once the water is boiling, gently lower the cauliflower into the pan, being careful not to let it drop from a height and thereby avoiding the potential of burning yourself with the splash-back of boiling water, which nobody wants, least of all you.
Bring the water back to the boil, then turn the heat down to medium so the water has a gentle roll. The intention is to par-cook the cauliflower before finishing it in the oven or on the barbecue.
It should be removed from the water when tender to a knife, yet retain some resistance – ‘al dente’, as they say. It’s important not to overcook the cauliflower. Much like pasta or a lovely piece of steak, cauliflower doesn’t like being cooked for too long. We’ve found it to take 7 minutes from when the water comes back to the boil.
Set the cauliflower on a cooling rack over a roasting tray and allow to drip-dry. Brush liberally all over with the spiced butter, and where possible, try and get beneath the floret canopy to reach the inner sections. Retain some of the butter for brushing at a later stage. Season generously with salt and pepper.
Preheat the oven to its highest setting (240°C/460°F/gas mark 9) and blast the cauliflower for 5–7 minutes, until blackened all over. You want it to lightly char, not to form an acrid burnt crust.
Once sufficiently oven-roasted, transfer it to finish on the barbecue for a few minutes (if you have one going) for a final hit of smokiness, basting it periodically with any leftover butter.
Transfer to a serving plate. Spoon over the tahini sauce and pomegranate molasses, and finish by sprinkling over the pine nuts, green chilli, pomegranate seeds, and parsley. A drizzle of olive oil adds a nice glossy finish. Serve immediately – the cauliflower tastes so much better when hot.

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Loving Loaded Sweet Potatoes

Koru Nutrition — Wed, 04 Oct 2023 05:29:40 +0000

This is a great side dish or on its own and is a great option for vegetarians or anyone looking for a hearty healthy meal. This meal is loaded with antioxidants, fiber vitamins and minerals that support blood sugar balance, inflammation and mood.

Sweet potatoes, often associated with holiday meals and comfort food, are not only delicious but also packed with a plethora of health benefits. These vibrant orange tubers are a nutritional powerhouse, offering a wide range of vitamins, minerals, and antioxidants.

Sweet potatoes are particularly high in vitamin A, which is essential for healthy vision, immune function, and skin health. One medium-sized sweet potato can provide more than 400% of your daily recommended intake of vitamin A. This is very helpful when entering flu season!

Additionally, sweet potatoes are a good source of vitamin C, potassium, and manganese, as well as potassium which can help regulate blood pressure, while manganese supports bone health and wound healing.

Fiber is crucial for digestive health and can help prevent constipation, promote regular bowel movements, reduce the risk of colon cancer, lower cholesterol and support blood sugar balance. Sweet potatoes are an excellent source of dietary fiber, with both soluble and insoluble fiber content. Consuming foods high in fiber can also aid in weight management by promoting a feeling of fullness and reducing overall calorie intake. We often don’t get enough fiber in our diet so this is a great fiber boost to your daily intake.

Sweet potatoes are packed with antioxidants, including beta-carotene, anthocyanins, and other compounds that can help combat oxidative stress and reduce the risk of chronic diseases. Research shows that individuals that followed a diet rich in anthocyanidins have been shown to have a 39% lower risk of developing depression symptoms (1).

Contrary to common misconceptions, sweet potatoes have a relatively low glycemic index (GI), which means they do not cause rapid spikes in blood sugar levels when consumed in moderation. In fact, the fiber and complex carbohydrates in sweet potatoes can help stabilize blood sugar levels, making them a suitable option for individuals with diabetes or those looking to maintain balanced energy throughout the day.

Don’t forget Chickpeas… Chickpeas, also known as garbanzo beans, have been a dietary staple in various cuisines for thousands of years. These tiny legumes pack a big nutritional punch, making them a versatile and valuable addition to any diet. One of the standout features of chickpeas is their high protein content, making them an excellent choice for vegetarians, vegans, and anyone looking to increase their plant-based protein intake. Just one cup of cooked chickpeas provides around 15 grams of protein, making them a valuable addition to salads, soups, and curries.

Like sweet potatoes chickpeas are an excellent source of dietary fiber, and the combination of protein and fiber helps increase feelings of fullness and reduces overall calorie intake. This can be particularly helpful for those looking to control their appetite and maintain a healthy weight.

Chickpeas also have a low glycemic index (GI), which means they have a minimal impact on blood sugar levels. Foods with a low GI are digested and absorbed more slowly, leading to gradual increases in blood sugar rather than sharp spikes. This property makes chickpeas an excellent choice for individuals with diabetes or those aiming to help provide more balanced mood and energy levels throughout the day.

Chickpeas are a good source of folate, iron, phosphorus, and manganese. Folate is crucial for cell division and the formation of DNA, making it especially important for pregnant women. Iron is essential for preventing anemia, while phosphorus and manganese play roles in bone health and wound healing, respectively.

So what are you waiting for!! This meal is pleasing on the eyes and the taste buds and provides you with an important balance of key nutrients, fiber, protein and antioxidants.

Loving Loaded Potato Recipes

This is a great side dish or on its own and is a great option for vegetarians or anyone looking for a hearty healthy meal on a cool fall day. This meal is loaded with antioxidants, fiber vitamins and minerals that support blood sugar balance, inflammation and mood.

Ingredients

4 small sweet potatoes
1 tbsp olive oil
2 cups chick peas, cooked, from the can
1 orange bell pepper diced
1 cup of chopped broccoli
1 tbsp chilli powder
1 tbsp turmeric
1 tsp garlic powder
1/4 tsp sea salt
2 cups of spinach
salt and pepper to taste

Notes

Directions

Preheat over to 375ºF (190ºC). Place sweet potatoes on a baking sheet and bake for approximately 20-30 mins, until fork tender.
While sweet potatoes are baking, warm olive oil in a small pan. Add chickpeas, peppers, onion, chili powder, turmeric, garlic and sea salt. Stir well to combine.
When sweet potatoes are ready, remove from oven. Slice each most of the way through. Divide sweet potatoes between serving plates.
Top with warm chickpeas mixture, fresh spinach, broccoli. Enjoy!

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