Mushroom and Edamame Stir Fry

Mushroom and Edamame Stir Fry

Two Glasses with Detox Green Smoothie

This vibrant dish is a wonderful plant-based meal providing you with the nutrients needed to support your mental health!

Filled with vibrant vegetables and bold flavours, it is the perfect staple recipe! 

Edamame is a type of soybean with a nutritional profile built to support your mental health. Edamame has a low glycemic index, meaning that when consumed it does not spike your blood sugars. This is an important quality when it comes to your mood, as fluctuating blood sugar levels have been shown to have negative impacts on one’s mood. Individuals diagnosed with diabetes, who typically have fluctuating blood sugar levels, are at a higher risk of being diagnosed with a mood disorder such as depression or anxiety (1).

Mushrooms are believed to provide a plant-based source of vitamin D. While vitamin D can be produced in the body when our skin is exposed to sun, the limited hours of sun exposure during the winter months make dietary sources of vitamin D important. Low levels of vitamin D is correlated with mood disorders such as anxiety and depression (2). Vitamin D supplementation has been shown to decrease depression and anxiety symptoms (3). While mushrooms provide a good source of dietary vitamin D, protective against poor mood, it is important to ensure that they were grown in sunlight for optimal vitamin D levels (4).

Ginger is used to enhance the flavours of this dish. Ginger’s known benefits include containing high levels of antioxidants to fight oxidative stress and protect against cell damage. Recently, animal models have shown promise that ginger may be effective at reducing anxiety symptoms (5), giving it potential to support mood in humans.

References: 

  1. Li, C., Barker, L., Ford, E., Zhang, X., Strine, T., & Mokdad, A. (2008). Diabetes and anxiety in US adults: findings from the 2006 behavioural risk facto surveillance system. Diabetic Medicine, 25(7), 878-881. doi: 10.111/j.1464-5491.2008.02477.x 
  2. Bicikova, M., Duskova, M., Vitku, J., Kalvachova, B., Ripova, D., Mohr, P., & Starka, L. (2015). Vitamin D in anxiety and affective disorders. Physiology Research, 64(2), 101-103. doi: 10.33549/physiolres.933082 
  3. Byrn, M., Adams, W., Emanuele, M., Mumby, P., Kouba, J., & Wallis, D. (2017). Vitamin D Supplementation Improves Mood in Women with Type 2 Diabetes. Journal of Diabetes Research, 2017, 1-11. doi: 10.1155/2017/823863. 
  4. Cardwell, G., Bornman, J., James, A., & Black, L. (2018). A Review of Mushrooms as a Potential Source of Dietary Vitamin D. Nutrients, 10(10), 1498. doi: 10.3390/nu10101498.
  5. Fadaki, F., Modaresi, M., & Sajjadian, I. (2017). The effects of ginger extract and diazepam on anxiety reduction in animal model. Indian Journal of Pharmaceutical Education and Research, 51(3), 159-162. doi: 10.5530/ijper.51.3s.4

Mushroom and Edamame Stir Fry

This vibrant dish is a wonderful plant-based meal providing you with the nutrients needed to support your mental health! Filled with vibrant vegetables and bold flavours, it is the perfect staple recipe!
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Servings 2 servings

Ingredients
  

  • tsps Sesame Oil
  • 10 Cremini Mushrooms sliced
  • ½ Onion small, sliced
  • 1 cup Kale Leaves finely chopped
  • 2 cups Frozen Edamame thawed
  • 2 tbsps Vegetable Broth
  • 2 tbsps Tamari
  • 1 tbsp Ginger fresh, finely grated
  • 2 clove Garlic minced
  • 2 cups Cauliflower Rice

Instructions
 

  • In a large pan or skillet, heat sesame oil over medium-high heat.
  • Add mushrooms and onions to the pan. Cook for 5 to 8 minutes or until the mushrooms and onions have started to brown.
  • Add kale and stir to combine. Continue to cook, stirring frequently, until kale has wilted.
  • Add in edamame and cook for 2 to 3 minutes or until the edamame has warmed through.
  • While the edamame warms through, combine the vegetable broth, tamari, ginger and garlic in a small bowl.
  • Add the ginger-garlic sauce to the pan. Stir to combine and cook, stirring often, for 2 to 3 minutes more until all ingredients are well coated. Season the stir fry with additional tamari or sea salt to taste.
  • While the ginger-garlic sauce cooks, divide the cauliflower rice between plates. Set aside.
  • When the stirfry is fully cooked, remove from heat and divide evenly onto the cauliflower rice. Enjoy!

Notes

Nutrition Per 1 Serving:
 
Calories - 291
Sugar - 10g
Carbs - 27g
Fat - 12g
Protein - 26g
Raspberry Apple Crisp

Raspberry Apple Crisp

Two Glasses with Detox Green Smoothie

Whether you’re looking to impress your dinner guests, enjoy a sweet treat yourself, or bake up a special weekend breakfast – this raspberry apple crisp is sure to do the trick!

Satisfying your sweet tooth while avoiding refined sugars can be challenging, but this crisp is an excellent option as it uses maple syrup in place of refined sugar.

It is, however, important to remember that foods high in naturally occurring sugar such as maple syrup need not be added to the diet, but can be used as a healthier alternative to refined sugars to replace your current sugar intake.

But why is avoiding refined sugar so important?

Well, for one reason, refined sugar can have a big impact on our mood. Consuming refined sugars, such as cane sugar, leads to large peaks and dips in our blood sugar levels. Evidence suggests that these fluctuating levels impacts our mood, including symptoms of depression and anxiety. In fact, research shows that individuals with diabetes are 20% more likely to be diagnosed with anxiety compared to healthy controls (1). For more on replacing refined sugars in your diet, check out our article on sugar alternatives.

However, when we consume natural sugars, such as those found in fruits, we do not get the same fluctuations in our blood sugar. Additionally, when eating fruit, we also get fibre, vitamins, and other nutrients not found in sources of refined sugar. For example, raspberries are filled with many antioxidants which fight oxidative stress in our body (2). Fighting oxidative stress is important to prevent cellular damage that leads to disease.

This recipe also contains almonds, which is a good ingredient for modulating blood sugar. Almonds are high in magnesium which, when used as a supplement has been shown to lower blood sugar levels and improve insulin function (3). Plus, the contain healthy fats, protein, and fibre – all of which assist with blood sugar balance, and helping you feel satisfied by your meal!

Extra tip: If you want to boost the protein in this dish, you can add a bit of vanilla protein powder or an unflavoured collagen powder, along with a little extra coconut oil to avoid the crisp becoming too dry.

References: 
1. Li, C., Barker, L., Ford, E., Zhang, X., Strine, T., & Mokdad, A. (2008). Diabetes and anxiety in US adults: findings from the 2006 behavioural risk facto surveillance system. Diabetic Medicine, 25(7), 878-881. doi: 10.111/j.1464-5491.2008.02477.x 
2. Skrovankova, S., Sumczynski, D., Micek, J., Jurikova, T., & Sochor, J. (2015). Bioactive Compounds and Antioxidant Activity in Different Types of Berries. International Journal of Molecular Science, 16(10), 24673-24706. doi: 10.3390/ijms161024673
3. Guerrero-Romero, F., & Rodriguez-Moran, M. (2011). Magnesium improves the beta-cell functioni to compensate cariatioin of insulin sensitivity: double-blind, randomized clinical trial. European Journal of Clinical Investigations, 41(4), 405-410. doi: 10.1111/j.1365-2362.2010.02422.x.

 

Raspberry Apple Crisp

Whether you’re looking to impress your dinner guests, enjoy a sweet treat yourself, or bake up a special weekend breakfast – this raspberry apple crisp is sure to do the trick!
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins

Ingredients
  

  • ½ cup Raspberries
  • 1 Apple chopped
  • 2 tsps Cinnamon divided
  • 1 tbsp Coconut Oil
  • ¼ cup Cashews chopped
  • ¼ cup Almonds slivered or chopped
  • 3 tbsps Almond Flour
  • 1 tbsp Maple Syrup
  • 1 tbsp Mint Leaves optional

Instructions
 

  • Preheat oven to 350ºF (177ºC).
  • In a small baking dish, add the raspberries and apple.
  • Mix half of the cinnamon into the raspberries and apples and top with coconut oil. Set aside.
  • In a small bowl add the nuts, almond flour, maple syrup and the rest of the cinnamon. Mix together until well combined. Add this crumble mixture on top of the raspberries and apples, gently smoothing out the mixture to ensure all the fruit is covered. Place in the oven.
  • Bake for 25 to 30 minutes or until golden brown. Remove from the oven and cool slightly.
  • Once cooled, top with mint leaves, if using. Divide evenly between bowls and enjoy!

Notes

Nutrition Per 1 Serving:
 
Calories - 419
Sugar - 19g
Carbs - 37g
Fat - 29g
Protein - 9g
Grain-Free Mediterranean Mackerel Pasta

Grain-Free Mediterranean Mackerel Pasta

Two Glasses with Detox Green Smoothie

This Mediterranean Mackerel Pasta recipe is definitely a level-up to your regular pasta dish.

Taking only 20 minutes to prepare, it is the perfect way to spice up a busy evening! 

Plus, it’s full of health benefits!

 

Mackerel is a super-fish, containing many ingredients to support your mental health. Firstly, because it is an oily fish, it is high in omega-3 fatty acids. These fatty acids play an important role in supporting the function of your brain cells. By providing a protective coating for the brain cells, they protect the cell membrane and improve communication between cells (1). When our brain cells are protected and functioning efficiently, it has a positive impact on our mood. In fact, research shows that lower dietary intake of omega-3 fatty acids is associated with higher rates of anxiety and depression (2).

Mackerel is also a high source of vitamin D. Low levels of vitamin D are linked to mood disorders such as anxiety and depression. When used as a supplement, vitamin D has been shown to significantly decreases symptoms of depression and anxiety, suggesting that it is effective at improving mood (3). Therefore, because of its high levels of omega-3 fatty acids, and vitamin D, mackerel is a fantastic ingredient for protecting against mood challenges. 

This recipe uses extra virgin olive oil to prepare the mackerel, which is regarded as one of the healthiest fats to consume. This is because of number of antioxidants it contains, which fight against oxidative stress in the body (4). Protection against oxidative stress is important to prevent cell damage and subsequent disease and other health problems including mood disorders.

Plus, instead of regular refined wheat pasta, we’ve used chickpea pasta! This increases the amount of protein in the meal, contains more fibre as compared to wheat pasta, and as a result, helps to maintain healthy blood sugar levels – keeping you feeling fuller for longer!

References:

  1. Dyall, S. (2015). Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA, and DHA. Frontiers in Aging Neuroscience, 7, 52. doi: 10.3389/fnagi.2015.00052
  2. Müller, C. P., Reichel, M., Mühle, C., Rhein, C., Gulbins, E., & Kornhuber, J. (2015). Brain membrane lipids in major depression and anxiety disorders. Biochemical Journal, 1851, 1052–1065. doi: 10.1016/j.bbalip.2014.12.014
  3. Byrn, M., Adams, W., Emanuele, M., Mumby, P., Kouba, J., & Wallis, D. (2017). Vitamin D Supplementation Improves Mood in Women with Type 2 Diabetes. Journal of Diabetes Research, 2017, 1-11. doi: 10.1155/2017/823863. 
  4. Beauchamp, G., Keast, R., Morel, D., Lin, J., Pika, J., Han, Q., … & Breslin, P. (2005). Phytochemistry: ibuprofen-like activity in extra-virgin olive oil. Nature, 437(7055), 45-46. doi: 10.1038/437045a

Grain-Free Mediterranean Mackerel Pasta

This recipe is definitely alevel-up to your regular pasta dish. Taking only 20 minutes to prepare, it isthe perfect way to spice up a busy evening! 
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins

Ingredients
  

  • 9 ozs Chickpea Pasta
  • 8 cups Water
  • 2 tbsps Extra Virgin Olive Oil
  • 3 cloves Garlic sliced thin
  • 4 ozs Canned Mackerel skinless, boneless
  • ½ tsp Chili Flakes
  • ½ cup Green Olives
  • Salt and Pepper to taste
  • ¼ cup Parsley finely chopped
  • ¼ cup Pine Nuts

Instructions
 

  • In a large pot over high heat, heat water to a boil.
  • In a large pan, over medium-low heat, add the oil. Once hot, add the garlic and cook for one to two minutes until fragrant, stirring often.
  • Once the pot of water is boiling, add the pasta (we used linguine). Continue cooking for 6-8 minutes according to the package directions, stirring often to prevent the pasta from sticking.
  • While stirring the pasta occasionally, add the mackerel and chili flakes to the pan. Stir until the mackerel is warmed through and well-coated.
  • Strain the pasta and rinse, set aside.
  • Add the olives to the pan to warm through, and season with salt and pepper to taste. Add the pasta to the pan. Mix well.
  • Divide onto plates and top with parsley and pine nuts. Serve and enjoy!

Notes

Nutrition Per 1 Serving:
 
Calories - 397
Sugar - 6g
Carbs - 39g
Fat - 20g
Protein - 24g
Green Chicken Sliders

Green Chicken Sliders

Two Glasses with Detox Green Smoothie

These chicken sliders are a quick, yet delicious recipe that also supports your thyroid. Your thyroid is a gland near the base of your neck that releases hormones into your blood stream. These hormones interact with cells throughout your entire body. For many reasons your thyroid can stop releasing these hormones. 

While diet alone won’t solve this issue, diet can support your thyroid and reduce symptoms. To learn more about the importance of thyroid health, check out our recent blog post here!

Chicken, the star ingredient in this recipe, is a source of zinc. Zinc is helpful as it “activates” thyroid hormones (1). In one case study, when an individual with a zinc-deficiency took zinc supplements, all thyroid hormones levels were found to increase as well (1). Chicken is also a good source of selenium, a nutrient also shown to “activate” thyroid hormones (2). It is important to remember that this recipe calls for lean chicken, which is recommended for best results. This means selecting skinless options and focusing on lean areas such as the breast and thighs.

Incorporated in these sliders are nutrient-dense green vegetables including broccoli and kale. While these vegetables contain many nutrients, research has shown that when eaten raw they can be potentially harmful to your thyroid. That is because they contain a goitrogen compound, which interferes with thyroid function (3). However, it is important to note that when cooked, this compound is deactivated. Therefore, individuals looking to support their thyroid should cook their dark leafy greens to get the best nutritional value.

If you like this recipe, you might love our 1-Week Thyroid-Supporting meal plan, with more recipes designed for the thyroid that the whole family will enjoy!

Preparation note: This recipe calls for the sliders to be grilled, but they can also be prepared in the oven on a baking sheet.

Green Chicken Sliders

These chicken sliders are a quick, yet delicious recipe that also supports your thyroid. Your thyroid is a gland near the base of your neck that releases hormones into your blood stream.
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Servings 4 servings

Ingredients
  

  • 1 lb Extra Lean Ground Chicken
  • 1 tsp Oregano dried
  • ¾ tsp Sea Salt
  • 2 cups Kale Leaves very finely chopped
  • 2 cups Broccoli very finely chopped
  • 1 tbsp Extra Virgin Olive Oil
  • 1 head Boston Lettuce

Instructions
 

  • In a large bowl, combine all ingredients except the lettuce mix until well combined. Form the meat mixture into four even patties, approximately 3 inches in diameter, and set aside.
  • Preheat grill to medium heat.
  • Cook the sliders for about 8 to 10 minutes per side, or until cooked through.
  • Serve sliders in a lettuce wrap with your favourite toppings. Enjoy!

Notes

Nutrition Per 1 Serving:
 
Calories - 212
Sugar - 1g
Carbs - 4g
Fat - 13g
Protein - 21g
Sweet Paprika Shrimp

Sweet Paprika Shrimp

Two Glasses with Detox Green Smoothie

This shrimp recipe makes for a perfect snack or dinner party appetizer. Filled with bold flavours and bright colours, this shrimp recipe also has an impressive nutrition profile.

Specifically, shrimp are a wonderful support for your thyroid gland. 

The thyroid is a gland that is located near the base of your neck and is responsible for releasing a host of hormones. These hormones play an important role throughout the body. The mineral iodine and selenium contained in shrimp help support the thyroid and the release of hormones.

Shrimp is an excellent source of iodine, which is an essential mineral for the production of thyroid hormones. Studies show that individuals with iodine deficiency are at a higher risk for hypothyroidism, a condition where the thyroid does not release enough hormones (1). This makes shrimp an important consideration in thyroid health as iodine is not commonly abundant in many foods.

Shrimp is also a great source of selenium, containing almost half of the recommended daily intake in 85 grams (2). Selenium is important as it helps to “activate” thyroid hormones (3). Additionally, selenium can act as an antioxidant which has been shown to protect the thyroid from inflammation (4).

It is important to ensure that extra virgin olive oil is used to prepare this shrimp. This oil is regarded as one of the healthiest fats, which is partly due to the antioxidants it contains (5). These antioxidants provide protection from damage from free radicals, including protecting the thyroid.

When making this shrimp, add in some extra red pepper flakes for more heat if you desire!

If you like this recipe, you might love our 1-Week Thyroid-Supporting meal plan, with more recipes designed for the thyroid that the whole family will enjoy!

 

 

  1. Zimmerman, M., & Boelaert, K. (2015). Iodine deficiency and thyroid disorders. The Lancet. Diabetes and Endocrinology. 3(4), 286-295. doi: 10.1016/S2213-8587(14)70225-6 
  2. https://nutritiondata.self.com/facts/finfish-and-shellfish-products/4174/2 
  3. Ventura, M., Melo, M., & Carrilho, F. (2017). Selenium and Thyroid Disease: From Pathophysiology to Treatment. International Journal of Endocrinology, 2017, 1297658. doi: 10.1155/2017/1297658 
  4. Negro, R. (2008). Selenium and thyroid autoimmunity. Biologics: Targets and Therapy. 2(2), 265-273. doi: 10.2147/btt.s2746 
  5. Beauchamp, G., Keast, R., Morel, D., Lin, J., Pika, J., Han, Q., … & Breslin, P. (2005). Phytochemistry: ibuprofen-like activity in extra-virgin olive oil. Nature, 437(7055), 45-46. doi: 10.1038/437045a 

 

Sweet Paprika Shrimp

This shrimp recipe makes for a perfect snack or dinner party appetizer. Filled with bold flavours and bright colours, this shrimp recipe also has an impressive nutrition profile.
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Servings 4 servings

Ingredients
  

  • tbsps Extra Virgin Olive Oil
  • 1 tbso Maple Syrup
  • tsps Paprika
  • tsps Italian Seasoning
  • ¼ tsp Sea Salt
  • tsp Red Pepper Flakes optional
  • 14 1/16 ozs Shrimp large, peeled and deveined
  • tbsps Water
  • tsps Lemon Juice

Instructions
 

  • Whisk together olive oil, maple syrup, paprika, Italian seasoning, salt and red pepper flakes, if using, in a large bowl. Ensure the ingredients are well combined.
  • Add the shrimp to the large bowl and toss to coat thoroughly in the sauce.
  • Heat a large pan or skillet over medium-high heat.
  • Add the shrimp and all of the sauce to the heated pan. Allow the shrimp cook for 1 to 2 minutes per side.
  • Add water and lemon juice to the pan. Stir well to coat the shrimp in the sauce.
  • Allow the sauce to come to a gentle bubble, then remove from the heat.
  • Taste the sauce and season with more salt and lemon juice if needed, to taste.
  • Serve immediately. Enjoy!

Notes

Nutrition Per 1 Serving:
 
Calories - 195
Sugar - 4g
Carbs - 5g
Fat - 8g
Protein - 27g
Walnut Crusted Salmon

Walnut Crusted Salmon

Two Glasses with Detox Green Smoothie

This Walnut Crusted Salmon is a simple yet delicious dish that adds flavour and texture to your typical salmon dinner.

If you’re a salmon-lover already, this recipe is for you!

The main stars of this recipe, salmon and walnuts, come packed with health benefits.

While salmon is typically known to be rich in fatty acids and protein, it is also an excellent source of selenium. Selenium is an essential mineral that supports the health and function of our thyroid, a small gland located in the base of the neck. Your thyroid releases important hormones that travel through your blood and interact with cells throughout your body. Selenium works to help “activate” these thyroid hormones, which can be important for individuals with low thyroid hormone levels (1). Research shows that consuming two servings of salmon a week increased selenium levels in the blood more than fish oil capsules (2). 

Walnuts are a superfood filled with wonderful health benefits. They have been shown to have the highest antioxidant activity compared to any other nut (3). Antioxidants are a group of nutrients which prevent damage from free radicles called “oxidation”. One small study showed that when adults ate a walnut-rich meal, it prevented the oxidation of specific types of cholesterol (4). When these types of cholesterol are oxidized, they are more likely to build up in your arteries, leading to blockages (4). This is important to consider for individuals with low levels of thyroid hormones, as they are more likely to have higher cholesterol levels (5).

If you are looking to prepare this recipe with a soup or salad, check out Koru’s recipes for more options, including our Creamy Roasted Garlic and Kale soup.

References

  1. Ventura, M., Melo, M., & Carrilho, F. (2017). Selenium and Thyroid Disease: From Pathophysiology to Treatment. International Journal of Endocrinology, 2017, 1297658. doi: 10.1155/2017/1297658
  2. Stonehouse, W., Pauga, M., Kruger, R., Thomson, C., Wong, M., & Kruger, M. (2011). Consumption of salmon v. salmon oil capsules: effects on n-3 PUFA and selenium status. The British Journal of Nutrition. 106(8), 1231-1239. doi: 10.1017/S000711451100153X
  3. Yin, T., Cai, L., Chen, Y., Li, Y., Wang, Y., Liu, C., & Ding, Z. (2015). Tannins and Antioxidant Activities of the Walnut (Juglans regia) Pellicle. Natural Product Communications, 10(12), 2141-2144. PMID: 26882685
  4. Haddad, E., Gaban-Chong, N., Oda, K., &Sabate, J. (2014). Effect of a walnut meal on postprandial oxidative stress and antioxidants in healthy individuals. Nutrition Journal, 13(4). doi: 10.1186/1475-2891-13-4.
  5. Mullur, R., Liu, Y., & Brent, G. (2014). Thyroid Hormone Regulation of Metabolism. Physiological reviews, 94(2), 355-382. doi: 10.1152/physrev.00030.2013

 

Walnut Crusted Salmon

A simple yet delicious dish that adds flavour and texture to your typical salmon dinner. The main stars of this recipe, salmon and walnuts, come packed with health benefits.
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Servings 2 servings

Ingredients
  

  • ¼ cup Walnuts very finely chopped
  • 1 stalk Green Onion very finely chopped
  • ¼ tsp Sea Salt
  • ½ tsp Italian Seasoning
  • ½ tsp Lemon Juice
  • 1 tsp Extra Virgin Olive Oil divided
  • 8 ozs Salmon Fillet
  • ¼ Lemon optional for serving, cut into wedges

Instructions
 

  • Preheat oven to 350ºF. Line a baking sheet with parchment paper or a silicon baking tray.
  • Combine walnuts, green onion, salt and Italian seasoning. Add the lemon juice, half of the oil, and then combine well together.
  • Rub the remaining oil over all sides of the salmon fillets. Then place the salmon on the prepared baking sheet, with the skin facing down.
  • Use a spoon to place the walnut mixture on top of each salmon fillet. Then gently press the walnut mixture down with the back of the spoon to compress it so that it stays in place.
  • Bake for 12 to 15 minutes or until the salmon is cooked through and flakes easily.
  • Serve with a lemon wedge. Enjoy!

Notes

Nutrition Per 1 Serving:
 
Calories - 281
Sugar - 1g
Carbs - 2g
Fat - 19g
Protein - 25g