Coconut Chicken Curry & Zoodles

Coconut Chicken Curry & Zoodles

by | Jun 19, 2020 | Recipes

Coconut Chicken Curry with Zoodles

Many folks complain about feeling deprived while following a keto diet, but with recipes like this Coconut Chicken Curry & Zoodles – you’re sure to enjoy your mealtime. Whether you are following a ketogenic diet or not, this dish is a healthy, satisfying and well-balanced meal that’s sure to “hit the spot!

With avocado oil and full-fat coconut milk this recipe is chock-full of healthy medium-chain triglycerides and omega 9’s to help you feel fuller for longer, support a healthy metabolism, and help reach fat-intake targets for those following a keto diet.

Zucchini noodles aka “zoodles” are a low-carb, pasta alternative for those following a keto diet. That said, even if you are not following keto, zucchini noodles offer a lighter, fresher feeling base to a meal – which is especially pleasing during summer months when we tend to crave lighter meals anyway.

Turmeric, curry powder, cumin and black pepper ensure this meal is not only brimming with delicious flavour, but also filled with powerful antioxidants and anti-inflammatory compounds like curcumin from the turmeric. Plus, black pepper acts synergistically with turmeric to increase its anti-inflammatory action.

So, give it a try! Fill your plate with some beautiful and tasty Coconut Chicken Curry & Zoodles!

And if you like recipes like this one, you will LOVE our 7-day Ketogenic Menu Plan which is packed with over 40 fantastic keto meal and snack recipes and a grocery list to make shopping easy! Check it out!

 

7-Day Keto Meal Plan

Coconut Chicken Curry with Zoodles

Whether you are following a ketogenic diet or not, this dish is a healthy, satisfying and well-balanced meal that’s sure to “hit the spot"!
Print Recipe Pin Recipe
Total Time 30 minutes
Course Main Course
Servings 4
Calories 533 kcal

Ingredients
  

  • 1 tbsp Almond Flour
  • 1 tbsp Turmeric
  • 1 tbsp Curry
  • pinch Himalayan Sea Salt
  • ¼ tbs Black Pepper
  • 2 cups Coconut Milk
  • ½ cup Cashews
  • 3 tbsps Avocado Oil
  • 3 Chicken Breasts cubed
  • ½ tsp Cinnamon
  • 2 Zucchini

Instructions
 

  • In a large skillet over medium heat, heat half of the avocado oil. Add in the cubed chicken breast and cook for 10 to 12 minutes or until the chicken is cooked through.
  • While the chicken is cooking, in a small saucepan, combine the coconut milk, almond flour, turmeric, curry powder, cinnamon, salt and pepper. Use a whisk to stir frequently. Bring the mixture to a boil, then reduce heat and allow the curry to thicken.
  • Once the curry is your desired thickness, add it to the skillet with the chicken and cook for an additional 5 minutes.
  • In a separate skillet over low heat, add the other half of the avocado oil along with the spiralized zucchini. Add a lid to steam the zucchini and cook for approximately 5 minutes until softened.
  • Divide the zucchini noodles between plates. Spoon the coconut chicken curry over the top of the zoodles. Enjoy!

Notes

Nutritional information per serving:
Calories  601
Carbs  18g
Fiber  5g
Sugars  8g
Protein  35g
Fat  46g

Electrolyte Lemonade

Electrolyte Lemonade

by | Jun 5, 2020 | Drink, Recipes

Keto Lemonade

Who doesn’t like lemonade?

Whether you’re managing the “keto flu”, on the keto diet for the long-haul, need to rehydrate after a heavy workout, or are just looking for a refreshing summertime beverage that isn’t full of sugar — this Keto Lemonade is the perfect option! 

Most store-bought or restaurant lemonade is chock-full of sugar in order to allow its sweet flavour to balance the sour flavour from the lemons. By making your own lemonade at home you’re in control of the sweetener!

Stevia (liquid) is the sweeter of choice in this recipe. Stevia has 0 calories, no sugar, and a powerful sweet flavour — meaning you only need a few drops! Plus, stevia liquid drops have a less metallic taste than the powdered form.

Lemon juice is a low-carb, natural source of electrolytes such as calcium, magnesium, potassium, and trace amounts of sodium. Just make sure you squeeze it fresh for the best flavour and the densest nutrients!

Sea salt is an important addition to this lemonade recipe, as it offers an additional boost of electrolytes to help you rehydrate. If you’ve been exercising, enjoying the outdoors in warm weather, or if you’re doing your best to get through the “keto flu”, the sea salt in this recipe can help address dehydration just like the minerals in your favourite sports drink.

Give it a try! Quench your thirst this summer with this restorative Keto Lemonade recipe. 

Keto Lemonade

Electrolyte Lemonade

Whether you’re managing the “keto flu”, on the keto diet for the long-haul, need to rehydrate after a heavy workout, or are just looking for a refreshing summertime beverage that isn’t full of sugar — this Keto Lemonade is the perfect option! 
Print Recipe Pin Recipe
Total Time 5 minutes
Course Drinks
Servings 4
Calories 7 kcal

Ingredients
  

  • 4 cups Water
  • 1/2 cup Fresh-squeezed Lemon Juice
  • 10 drops Stevia Extract (or to taste)
  • 1/8 tsp Sea Salt (ideally Himalayan or grey rock salt)
  • Ice (optional)
  • Mint (garnish)

Instructions
 

  • Combine all ingredients, except mint, in a large pitcher. Stir well to mix.
  • Garnish with mint and enjoy!

Notes

Nutritional information per serving:
Calories – 7
Carbs – 2g
Fiber – 0.1g
Sugars – 0.8g
Protein – 0.1g
Fat – 0.1g

Black Bean Brownies

Black Bean Brownies

by | May 22, 2020 | Recipes

Two Glasses with Detox Green Smoothie

Who doesn’t love a good brownie? Well, these ones have all of the fudgy taste you want in a brownie with none of the sugar crash!

Thanks to the black beans and eggs, each serving has 7 grams of protein! The addition of protein-containing ingredients to a brownie recipe helps to balance blood sugar levels and ensure that it sustains your energy levels. 

In addition to the protein content, black beans also contain lots of fibre to help keep you fuller for longer and to support gut health. As indicated by their deep black colour, they are also full of antioxidants, which are the pigments responsible for their colour. Antioxidants help protect the body from a wide range of conditions ranging from infections to some cancers.

Xylitol is the sweetener used in this recipe, and is a healthy swap out for regular sugar! Xylitol is a sugar alcohol, so it provides a sweet flavour without spiking blood sugar levels. As opposed to regular sugar which contributes to dental issues, xylitol is also protective for the teeth.

Of course, the chocolatey flavour of the brownies is all thanks to cocoa! Cocoa is one of the richest dietary sources of the mineral magnesium. Magnesium is needed as a cofactor for over 300 enzymatic reactions in the human body, but it’s most well-known for being a relaxant. Additionally, magnesium helps to balance blood sugar levels (1), which is especially important when consuming sweet treats!

Next time you’re in the mood for a delicious, chocolatey brownie… we hope you’ll give these ones a try! Happy baking!

References
1. https://www.healthline.com/nutrition/is-magnesium-good-for-my-blood-sugar-levels-if-i-have-diabetes#1 

 

Black Bean Brownies

Who doesn’t love a good brownie? Well, these ones have all of the fudgy taste you want in a brownie with none of the sugar crash!
Print Recipe Pin Recipe
Total Time 40 minutes
Course Dessert
Servings 12
Calories 249 kcal

Ingredients
  

  • 2 cups Black Beans cooked
  • 3 Eggs
  • 1/4 cup Coconut Oil melted
  • 1 tsp Vanilla Extract
  • 1/4 tsp Sea Salt
  • 3/4 cup Cocoa Powder
  • 1/4 cup Xylitol
  • 1/4 cup Apple Sauce or plain coconut yogurt
  • 2 tbsp Almond Butter
  • 1/2 tsp Baking Powder
  • 100 grams Organic Dark Chocolate 75% chopped and divided
  • 1/4 cup Sliced Almonds
  • ⅛ cup Roasted Cashews chopped

Instructions
 

  • Preheat oven to 350ºF. Line an 8 x 8 baking dish with parchment paper.
  • In the bowl of a food processor, add the cooked black beans and eggs and begin to process while slowly pouring in the melted coconut oil. Process until the beans are very smooth.
  • Add vanilla, salt, cocoa powder, xylitol, apple sauce and baking powder to the black bean mixture. Blend until well combined, scraping down the sides of the bowl as needed.
  • Add half of the chocolate chunks to the brownie batter and pulse approximately 5 times, just until mixed.
  • Using a spatula, transfer the batter to the prepared baking dish and smooth the top out evenly. Sprinkle the rest of the chocolate chunks, the sliced almonds, and the roasted cashews evenly on the top of the batter mixture.
  • Bake for 30 to 35 minutes, or until a toothpick inserted into the centre comes out with just a few moist crumbs.
  • Let the brownies cool completely at room temperature, then move them to the fridge for at least 4 hours before cutting into squares.
  • Enjoy!

Notes

Nutritional information per serving:
Calories: 207
Carbs: 20g
Fibre: 6g
Sugar: 3g
Protein: 7g
Fat: 13g

Virgin Bloody Mary: A Mocktail That Supports Weight Loss

Virgin Bloody Mary: A Mocktail That Supports Weight Loss

by | May 15, 2020 | Drink, Recipes

Crispy Coconut Chicken Fingers Recipe Koru Nutrition

Believe it or not, a Virgin Bloody Mary is a great weight-loss drink. You could even call it a Skinny Bloody Mary.

This drink contains citric, malic and oxalic acid which accelerate your metabolism and can help filter out fatty deposits from the body. It also contains lycopene which can help increase metabolism up to one third.

Your celery stick only contains 3 calories. Even with minimal calories, celery can help flush fat out of your system, and can help regulate fluid balance to rid the body of excess fluid that might be giving you a puffy look.

A pinch of cayenne pepper stimulates metabolism by 20% and helps to clean fat out from arteries.

Black peppercorns can promote digestion and relives intestinal gas and bloating, helps liver function (your key fat burning organ) and stimulates breakdown of fat cells.

Horseradish helps liver to get rid of toxins in the body, aids in weight loss, and helps with digestion.

We’re suggesting a virgin mocktail, but if you are going the non-virgin route and adding vodka, here is what you need to know: Vodka contains nothing other than ethanol and water. This means that vodka has pretty much no nutritional value. There are no sugar, carbs, fibre, cholesterol, fat, sodium, vitamins, or minerals in vodka.

All of the calories come from the alcohol itself. The more concentrated your vodka is (the higher the proof), the more calories it contains. The “proof” is a number that refers to the percent of alcohol in the liquor. You can figure out the percent by dividing the proof in half. For example, 100 proof is 50 percent alcohol, while 80 proof is 40 percent alcohol.

The calorie content is generally the same between different brands of vodka that are that same proof. Kettle One, Smirnoff, Grey Goose, Skyy, and Absolut vodka, for example, are all 80 proof vodkas and each contain 96 calories per 1.5-ounce shot, or 69 calories per ounce.

Next time you find yourself craving a drink, give this one a try!

 

Bloody Mary

Virgin Bloody Mary

A Mocktail That Supports Weight Loss
Print Recipe Pin Recipe
Total Time 5 minutes
Course Drinks
Servings 1
Calories 30 kcal

Ingredients
  

  • 3 ozs Tomato Juice
  • 1/2 oz Lemon Juice
  • 1 dash Worcestershire Sauce
  • Horseradish (to taste)
  • Celery Salt
  • Ground Black Peppercorns
  • 2 dashes Hot Sauce (Tabasco or Cholula)
  • 1 pinch Cayenne
  • Celery stalk (garnish)

Instructions
 

  • Combine ingredients in a tall glass with ice cubes. Stir well to mix.
  • Garnish with a celery stalk and enjoy!

Notes

Nutritional information per serving:
Calories – 30
Carbs – 7g
Fiber – 1g
Sugars – 4g
Protein – 1.5g
Fat – 0.5g

Berry Beet Smoothie Bowl

Berry Beet Smoothie Bowl

by | Apr 28, 2020 | Breakfast, Recipes

Berries and beets are chock full of anthocyanins, which are a type of flavonoid with antioxidant, anti-inflammatory and anti-viral effects! Anthocyanins are the pigments that give these foods — raspberries, blueberries, beets, and so on — their deep red, purple and blue hues.

You can read more about the Power of Berries, including their ability potential inhibit viruses within human cells, in this detailed blog post!

This recipe is easy, delicious, and fun to look at!

Berry Beet Smoothie Bowl

Berries and beets are chock full of anthocyanins, which are a type of flavonoid with antioxidant, anti-inflammatory and anti-viral effects!
Print Recipe Pin Recipe
Total Time 10 minutes
Course Breakfast
Servings 2
Calories 136 kcal

Ingredients
  

  • 1 Beet cooked, medium, peeled, diced
  • 1 cup Frozen Mango
  • ½ cup Frozen Raspberries
  • 1 Pitted Date
  • 1 tsp Schisandra Berry Powder optional
  • 1 cup Unsweetened Almond Milk
  • ¼ cup Fresh Mixed Berries to garnish
  • 1 tbsp Dried Gogi Berries to garnish
  • 1 tbsp Raw Hulled Pumpkin Seeds to garnish
  • 1 tbsp Raw Hulled Sunflower Seeds to garnish
  • 1 tbso Chia Seeds to garnish

Instructions
 

  • In your blender or food processor, combine the beet, frozen mango, frozen raspberries, date, schisandra berry powder and almond milk. Blend until smooth and thick.
  • Transfer to a bowl and add desired toppings. Enjoy!

Notes

Nutritional information per serving:
Calories: 216
Carbs: 40g
Fibre: 8g
Sugar: 27g
Protein: 5g
Fat: 6g

Crispy Coconut Chicken Fingers Recipe

Crispy Coconut Chicken Fingers Recipe

by | Apr 17, 2020 | Lunch, Recipes

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

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!
Print Recipe Pin Recipe
Total Time 45 minutes
Course Main Course
Servings 6
Calories 326 kcal

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