Lunch | Koru Nutrition Inc. https://korunutrition.com Canada’s leading resource for customized nutrition solutions Mon, 23 Mar 2026 12:04:10 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.4 https://korunutrition.com/wp-content/uploads/cropped-kori-symbol-e1560261558923-32x32.png Lunch | Koru Nutrition Inc. https://korunutrition.com 32 32 Iron Rich Pate recipe https://korunutrition.com/iron-rich-pate-recipe/ Mon, 23 Mar 2026 12:04:10 +0000 https://korunutrition.com/?p=15890 Pâté is a nutrient-dense food that can provide several health benefits when consumed in moderation. Traditionally made from liver—such as chicken, duck, or pork—pâté is particularly rich in high-quality protein and essential micronutrients. Protein is important for maintaining muscle mass, supporting immune function, and helping the body repair tissues. Because pâté is concentrated and nutrient-dense, […]

The post Iron Rich Pate recipe first appeared on Koru Nutrition Inc..]]>

Pâté is a nutrient-dense food that can provide several health benefits when consumed in moderation. Traditionally made from liver—such as chicken, duck, or pork—pâté is particularly rich in high-quality protein and essential micronutrients. Protein is important for maintaining muscle mass, supporting immune function, and helping the body repair tissues. Because pâté is concentrated and nutrient-dense, even a small portion can contribute meaningful amounts of protein and nutrients to the diet.

One of the most notable benefits of pâté, especially liver pâté, is its high content of iron. Liver contains heme iron, the form of iron that is most easily absorbed by the body. Adequate iron intake is essential for the production of hemoglobin, which carries oxygen in the blood. The prevalence of iron deficiency and iron-deficiency anemia globally affects about 20–25% of people, making it the most common nutritional deficiency worldwide.

In Canada, most of the population has adequate iron status, but deficiency still occurs in specific groups. Data from the Canadian Health Measures Survey suggest that about 5% of Canadians aged 3–79 have low iron stores, with the prevalence higher in females (around 8%). Adolescents and women are particularly vulnerable due to menstrual blood loss and increased iron requirements during growth. Consuming foods rich in heme iron can help prevent or address iron deficiency, support energy levels, and reduce the risk of fatigue or anemia, particularly in individuals with increased iron needs.

Pâté is also an excellent source of several important vitamins, particularly vitamin A, vitamin B12, and folate. Vitamin A plays a critical role in vision, immune health, and skin integrity. Vitamin B12 supports nerve function, red blood cell production, and cognitive health, while folate is necessary for DNA synthesis and cell division. Because these nutrients are found in high concentrations in liver, pâté can be a valuable addition to the diet for individuals who may struggle to obtain adequate amounts through other foods.

In addition, pâté provides beneficial fats that help support nutrient absorption and overall health. Many versions contain monounsaturated and saturated fats that can help provide sustained energy and contribute to satiety, helping people feel full after meals. The fat content also aids in the absorption of fat-soluble vitamins such as vitamin A.

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Iron Rich Pate

This recipe is high in iron, B2, B12, folate, zinc, selenium, and copper, as well as protein. Which are all key nutrients to support healthy hair and manage stress?
Quick and easy to put on toast, cucumbers, or as a dip for raw vegetables. Can't go wrong!
Course Appetizer, Side Dish, Snack
Cuisine Mediterranean
Prep Time 10 minutes
Cook Time 10 minutes
Servings 4

Ingredients

  • 6 slices bacon
  • 1 yellow onion minced
  • 4 garlic cloves minced
  • 1 1/16 lbs beef liver
  • 2 tbsp dried thyme
  • 1/2 cup coconut oil melted
  • 1/2 tsp sea salt
  • 1 cucumber sliced

Instructions

  • In a cast-iron pan, cook the bacon slices until crispy. Set the bacon aside and reserve the grease.
  • Add the onion, garlic, liver, and thyme to the pan. Cook over medium heat until the liver is cooked through, about 5 minutes per side.
  • Remove from heat and transfer to a blender or food processor along with the bacon. Add the coconut oil and salt and blend until a smooth paste forms.
  • Spread onto cucumber slices and enjoy.
The post Iron Rich Pate recipe first appeared on Koru Nutrition Inc..]]> Avocado and Berry Salad https://korunutrition.com/avocado-and-berry-salad/ Thu, 11 Jul 2024 18:23:14 +0000 https://korunutrition.com/?p=13964
Two Glasses with Detox Green Smoothie
If you’re looking for a delicious way to nourish your skin and improve your overall health, this Berry Avocado Salad is the perfect choice.

Packed with skin-loving ingredients and a host of other health benefits, this recipe is not only a treat for your taste buds but also a boon for your well-being.

Glowing Skin

Your skin is a reflection of your internal health, and this salad is designed to support and enhance your skin’s natural glow.

The avocados in this recipe are rich in healthy monounsaturated fats, which help to keep your skin moisturized and supple. These fats also support the absorption of fat-soluble vitamins, such as vitamin E, a powerful antioxidant that protects your skin from oxidative damage.

The berries in this salad, including strawberries and blackberries, are packed with vitamin C, which is crucial for collagen production. Collagen is a protein that provides structure to your skin, keeping it firm and reducing the appearance of fine lines and wrinkles. The antioxidants in berries also help to neutralize free radicals, which can damage skin cells and accelerate aging.

Additionally, the olive oil used in the dressing is a fantastic source of vitamin E and other antioxidants, further supporting skin health. The mixed greens provide a variety of vitamins and minerals that contribute to a radiant complexion.

Heart Health

Heart health is another major benefit of this Berry Avocado Salad. The monounsaturated fats from the avocado and olive oil are known to reduce levels of ‘bad’ LDL cholesterol while increasing ‘good’ HDL cholesterol. This balance is crucial for maintaining healthy cholesterol levels and reducing the risk of heart disease.

The fiber content from the mixed greens, strawberries, blackberries, and avocado also plays a significant role in heart health. Fiber helps to lower cholesterol levels and promotes a healthy heart by reducing the risk of heart disease. The inclusion of heart-healthy ingredients in this salad makes it a great choice for those looking to support their cardiovascular health.

Digestive Health

A healthy digestive system is essential for overall well-being, and this salad is packed with fiber to keep your digestion running smoothly. The mixed greens, strawberries, blackberries, and avocado all contribute to the high fiber content of this recipe. Fiber adds bulk to the diet, helping to prevent constipation and promoting regular bowel movements.

Another star ingredient in this recipe is kombucha, a fermented beverage known for its probiotic content. Probiotics are beneficial bacteria that support a healthy gut microbiome. A balanced gut microbiome is essential for efficient digestion, nutrient absorption, and overall digestive health. By including kombucha in the dressing, this salad not only adds a unique flavor but also boosts your gut health.

Immune System Support

Supporting your immune system is crucial for maintaining overall health, and this Berry Avocado Salad is packed with immune-boosting ingredients. Strawberries and blackberries are excellent sources of vitamin C, a powerful antioxidant that helps protect your body against free radicals and supports a healthy immune system. Vitamin C is also essential for the production of white blood cells, which are key players in fighting off infections.

Garlic, another ingredient in this recipe, has been shown to boost the immune system and help fight off illness. It contains compounds like allicin, which have antimicrobial properties and can enhance the function of the immune system.

Conclusion

Incorporating this Berry Avocado Salad into your diet is a delicious and effective way to support your skin, heart, digestive, and immune health. The combination of nutrient-rich ingredients provides a variety of health benefits, making it a perfect addition to a balanced diet. Enjoy this salad as a light lunch, a refreshing side dish, or a vibrant addition to any meal. Your body and skin will thank you for it!

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Berry Avocado Salad

Try this refreshing Berry Avocado Salad for a burst of flavor and nutrition!
Servings 2

Ingredients

  • 2 tbsp  Extra Virgin Olive Oil
  • 1 1/2 fl oz Kombucha (berry flavored)
  • 2 tbsp  Shallot (finely chopped)
  • 1/4 tsp Raw Honey
  • Sea Salt & Black Pepper (to taste)
  • 4 cups Mixed Greens
  • 1 cup Strawberries (chopped)
  • 1/2 cup Blackberries
  • 1 Avocado (medium, cubed)

Notes

Instructions:
  1. In a small bowl or jar, whisk together the oil, kombucha, shallot, garlic powder, honey, salt, and pepper.
  2. Add the mixed greens, strawberries, blackberries, and avocado to a large bowl. Add the dressing and mix to combine. Serve and enjoy!

The post Avocado and Berry Salad first appeared on Koru Nutrition Inc..]]> Cauliflower Shawarma with Pomegranate and Pine Nuts https://korunutrition.com/cauliflower-shawarma-with-pomegranate-and-pine-nuts/ Mon, 27 Nov 2023 21:02:06 +0000 https://korunutrition.com/?p=13269
Two Glasses with Detox Green Smoothie

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.

 

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Cauliflower Shawarma with Pomegranate and Pine Nuts

Prep Time 30 minutes
Cook Time 25 minutes
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.

The post Cauliflower Shawarma with Pomegranate and Pine Nuts first appeared on Koru Nutrition Inc..]]> Loving Loaded Sweet Potatoes https://korunutrition.com/lovely-loaded-sweet-potatoes/ Wed, 04 Oct 2023 05:29:40 +0000 https://korunutrition.com/?p=13248
Two Glasses with Detox Green Smoothie

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.

 

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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!

The post Loving Loaded Sweet Potatoes first appeared on Koru Nutrition Inc..]]> Crispy Coconut Chicken Fingers Recipe https://korunutrition.com/crispy-coconut-chicken-fingers-recipe/ Fri, 17 Apr 2020 21:12:35 +0000 https://korunutrition.com/?p=5748
Crispy Coconut Chicken Fingers Recipe Koru Nutrition

As you may have seen us post over on Facebook or Instagram, studies show a significant decrease is autistic traits in children following a gluten and dairy-free diet. Many children with autism are also picky eaters, which can make following a gluten and dairy-free diet challenging for caregivers.

Below, we’re sharing a new take on a classic favourite! Whether you’re transitioning to a gluten and dairy-free diet or not, these Crispy Coconut Chicken Fingers with Honey Mustard dipping sauce are a nutritious dinner option fit for the whole family!

crispy coconut chicken fingers recipe Koru Nutrition
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Crispy Coconut Chicken Fingers Recipe

These Crispy Coconut Chicken Fingers with Honey Mustard dipping sauce are a nutritious dinner option fit for the whole family!
Course Main Course
Total Time 45 minutes
Servings 6
Calories 326kcal

Ingredients

  • 1 lb Chicken Breast sliced into strips
  • 1 cup Unsweetened Coconut Flakes
  • 1 Egg whisked
  • 4 tbsp Almond Flour
  • 1 tbsp Coconut Flour
  • 1 cup Broccoli cut into small florets
  • 1/2 cup Quinoa uncooked
  • 1 cup Water
  • 1 tbsp Coconut Oil melted
  • 1/4 cup Yellow Mustard
  • 1 tbsp Raw Honey
  • Sea Salt & Black Pepper to taste

Instructions

  • Preheat oven to 400ºF. Line a baking sheet with parchment paper or a silicon mat.
  • On a small plate mix together almond and coconut flour. Set aside. In a small bowl, whisk egg. Set aside. On a separate small plate, measure out coconut flakes. Set aside.
  • Dredge each chicken strip in almond flour mixture first, then in whisked egg, and finally sprinkle both sides with shredded coconut. Lay chicken strips on thelined baking sheet, with at least 1 inch space around all sides. Bake for approximately 25 minutes, carefully flipping halfway through.
  • While the chicken is in the oven, place quinoa in a saucepan with the water and bring to a boil over high heat. Reduce heat to a simmer and cover, allowing quinoa to simmer for 12 minutes. When cooked through, remove from heat and fluff with fork.
  • In a separate medium pot bring 1 inch of water to a boil. Add broccoli to a steamer basket, and place over boiling water, reduce heat, cover and steam for 2 minutes. In a large bowl, mix together quinoa and broccoli with coconut oil. Season with a bit of salt and pepper and mix well.
  • To make the dipping sauce, combine mustard and honey in a small bowl and stir well.
  • To serve, plate chicken fingers with quinoa broccoli mix and honey-mustard dipping sauce on the side. Enjoy!

Notes

Nutritional information per serving:
Calories: 358
Carbs: 19g
Fibre: 5g
Sugar: 6g
Protein: 33g
Fat: 19g

The post Crispy Coconut Chicken Fingers Recipe first appeared on Koru Nutrition Inc..]]>