Spiced Pear Overnight Oats

Spiced Pear Overnight Oats

by | Oct 16, 2020 | Recipes

Smoked Salmon Avocado Toast

Can a bowl of porridge a day can keep the blues at bay? Well, with all the therapeutic ingredients for gut and mental health, this Pear Spice Overnight Oats recipe is a great option!

Chia seeds are loaded with good fats and are high in fiber and protein. It is important to begin your day with adequate protein and good fats because they help lift and stabilize our mood and cognitive function. Chia seeds also contain antioxidants and have anti-inflammatory effects. Plus, with the high fibre content chia seeds support a healthy gut.

Cinnamon has been shown to help balance blood sugar levels, which is important for people struggling with depression as drops in blood sugars can contribute to irritability, low mood, difficulty focusing and insomnia. One of the most important active ingredients in cinnamon is cinnamaldehyde, which is used in flavorings and fragrances and may be responsible for some of cinnamon’s health benefits. Cinnamon also has antioxidant, antibiotic, and anti-inflammatory properties.

Over a period of time, oats can act as a nerve tonic, reducing stress and aiding relaxation. If you use the chunky, whole grain variety, you’ll also provide your body with valuable fibre. Oats also contain loads of B vitamins, which are important to help produce neurotransmitters to support a healthy mood. Oats are a good slow-release carb on the glycaemic index (to stave off hunger and cravings) – and it’s a great means of reducing cholesterol.

Tahini contains compounds that may improve brain health and decrease your risk of developing neurodegenerative diseases like dementia. Sesame seed components have been shown to protect human brain and nerve cells from free radical damage (1). Sesame seed antioxidants can cross the blood-brain barrier, meaning they can leave your bloodstream and directly affect your brain and central nervous system (2). Additionally, about 50% of the fat in tahini comes from monounsaturated fatty acids. These have anti-inflammatory properties and have been linked to a decreased risk of chronic disease such as depression.

Lastly, with the addition of plain kefir (coconut kefir is an alternative if you have a dairy sensitivity) this dish contains plenty of probiotics, aka “good bacteria” to support a diverse microbiome in our gut which in turn improves mental health.

Give it a try! Chock full of therapeutic ingredients and potential health benefits, this Pear Spice Overnight Oats recipe is easy to whip up in less than 5 minutes. That’s value for your time! We hope you enjoy it as much as we do!

References

  1. https://pubmed.ncbi.nlm.nih.gov/27353539/
  2. https://pubmed.ncbi.nlm.nih.gov/30475504/

Pear Spice Overnight Oats

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Prep Time 5 minutes
Cook Time 8 hours
Total Time 8 hours 5 minutes
Servings 4 servings

Ingredients
  

  • 2 cups Plain Kefir or Coconut Yogurt
  • 1 cup Water
  • 2 cups Oats rolled
  • 1 tbsps Raw Honey
  • 1 tsp Cinnamon
  • 1 tsp Ground Allspice
  • pinch Cloves
  • 2 tbsps Chia Seed
  • 2 Pears sliced and divided
  • ¼ cup Tahini
  • 1 tbsp Collagen Powder optional

Instructions
 

  • In a large bowl, combine ingredients, reserving half the pears for garnish. Cover and refrigerate overnight.
  • In the morning, divide into bowls or individual containers and top with the remaining pears. Sprinkle with additional cinnamon if desired. Enjoy!

Notes

Nutritional information per serving:
Calories: 416
Carbs: 56g
Fibre: 10g
Sugar: 19g
Protein: 13g
Fat: 17g

Smoked Salmon and Avocado Toast

Smoked Salmon and Avocado Toast

by | Oct 9, 2020 | Recipes

Smoked Salmon Avocado Toast

This is such a great quick and easy meal or snack that is loaded with mood boosting foods.

Salmon and avocado both contain omega 3 which has anti-inflammatory and mood enhancing benefits.

Avocado also contains B vitamins which help us to make neurotransmitters that support a healthy mind and mood. The high levels of folate in avocados may help keep depression symptoms at bay. 

That is because folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Excess homocysteine can also interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

Plus, salmon also contains Vitamin D. Vitamin D has been shown to have benefits in supporting a healthy and happy mood, but getting enough vitamins D in your diet can be a struggle for a lot of people.

Canadian researchers from the Department of Psychiatry and Behavioral Neurosciences, St Joseph’s Hospital, Hamilton, reviewed 14 studies, consisting of 31,424 participants and found a strong correlation between depression and a lack of Vitamin D. The lower the Vitamin D level, the greater the chance of depression.

Although we do not know exactly how vitamin D can help with depression what we do know is that there are specific receptors in the brain for vitamin D, which means that vitamin D is acting in some way in the brain. These receptors are found in the areas of the brain that are linked to the development of depression.

The problem is getting enough Vitamin D. 32% of Canadians are clinically deficient in vitamin D (40% in winter and 25% in summer), and approximately 60% of Canadians have sub-optimal levels of vitamin D.

This recipe contains 288IU of Vitamin D, 83 uq of folate and 19 grams of good fats.

Smoked Salmon and Avocado Toast

This is such a great quick and easy meal or snack that is loaded with mood-boosting benefits.
Print Recipe Pin Recipe
Prep Time 5 minutes
Total Time 5 minutes
Servings 1 serving

Ingredients
  

  • 1/2 avocado
  • ½ tsp Fresh Dill optional
  • ¼ tsp Lemon Juice
  • 1 slice whole grain bread toasted
  • 1 1/2 oz smoked salmon cut into bite sized pieces
  • 1-2 Radishes thinly sliced
  • 1 tbsp Sprouts

Instructions
 

  • Mash the avocado and combine with the dill and lemon juice.
  • Spread avocado mixture onto your toast.
  • Top with the smoked salmon, radish and sprouts.
  • Enjoy!

Notes

Nutritional information per serving:
Calories: 233
Carbs: 17g
Fibre: 7g
Sugar: 2g
Protein: 13g
Fat: 13g

JuicePlus Chocolate Bark

JuicePlus Chocolate Bark

by | Oct 2, 2020 | Recipes

Coconut Chicken Curry with Zoodles

As you may know, at Koru Nutrition we love chocolate and love ways to incorporate healthy options into our diet. So, is there a better combination than a healthy chocolate recipe that includes 30 fruits and vegetables?!

The recipe below incorporates Juice Plus Chewables – a delicious kids’ chewable from juiced fruits and vegetables that kids love. Often they have no idea that they are consuming kale, spinach, tomatoes, carrots, pineapple, artichoke, cabbage, broccoli, beets, bilberries, and pomegranates – and that is just to name a few.

Research has shown that kids taking the Juice Plus chewables have fewer missed days of school, are taking fewer over the counter and/or prescription medications, are drinking more water, were visiting the doctor less, were consuming less fast food and soft drinks and were eating more fruits and vegetables.

The chocolate that we recommend is stevia sweetened dark chocolate chips. This helps us to enjoy that yummy chocolate taste without spiking blood sugars.

Plus, did you know that craving chocolate can be a sign of a magnesium deficiency? That is because chocolate contains magnesium along with other minerals and antioxidants.

Another great thing is you can store this chocolate bark in the freezer so it can last for several weeks.

So, what are you waiting for?

If you want your Juice Plus Chewables, click here to order.

    JuicePlus Chocolate Bark

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    Prep Time 5 minutes
    Cook Time 25 minutes
    Total Time 30 minutes
    Servings 12 pieces

    Ingredients
      

    • 2 cups Stevia Sweetened Chocolate Chips
    • 1 cup Juice Plus Gummies
    • ½ cup Raw Almonds can omit if taking to school
    • 2 tbsp Coconut Oil
    • 1 dash Himalayan Sea Salt

    Instructions
     

    • Place parchment paper down on a baking tray
    • Lay down almonds, any other nuts and seeds and Juice Plus chewables
    • Put chocolate chips in a stainless steel bowl and out over a pot of boiling water, stir frequently
    • Once melted add in coconut oil
    • Pour melted chocolate over nuts and gummies
    • Sprinkle shredded coconut or Himalayan sea salt on top
    • Place tray in Freezer
    • Once hardened break bark into small servings sizes

    Notes

    Nutritional information per serving:
    Calories – 210
    Carbs - 15g
    Fiber - 11g
    Sugars - 5.5
    Protein - 3g
    Fat - 14.5g

    Nut-Free Chickpea Blondies

    Nut-Free Chickpea Blondies

    by | Sep 18, 2020 | Recipes

    Coconut Chicken Curry with Zoodles

    A “blondie” might not seem like a healthy snack, but when you take a peek at these ingredients, you may be surprised to see how nutrient dense, yet decadent, they really are! This recipe makes a great snack for kids’ lunch boxes or a healthy dessert for the whole family to enjoy!

    Chock full of nutrients, the star of this blondie is the nutty, buttery chickpeas. With both soluble and insoluble fibre they really pack a digestive punch. The soluble fibre, raffinose in chickpeas, gets broken down by the good bacteria in your gut – which means easier and more regular bowel movements. This is great news for all of us, but especially for kids returning to school, as the added stress and change in routine can often lead to constipation in children.

    Sunflower seeds are the perfect pairing, providing plant-based protein and fat to keep energy up and blood sugar levels balanced. Sunflower seeds are also a great source of vitamin E, which helps keep hair, skin and nails looking good while protecting your cells from free radical damage. Unfortunately, approximately 60% of North American’s are not consuming adequate amounts of vitamin E daily. Emerging research suggests vitamin E may have a role in regulating allergic airway disease (like asthma)(1) , so adequate vitamin E consumption may be an important preventative in pediatric nutrition.

    Lastly, coconut oil provides more healthy fats. The type of saturated fat in coconut oil, medium chain fatty acids, is shuttled to the liver to provide a quick and useable energy source. For adults, eating coconut oil regularly has been shown to support increased metabolism and help promote fat burning, as well as raise HDL (good) cholesterol, which lowers the risk of heart disease. In children, coconut oil provides fuel for the brain to help keep them focused during learning.

    This blondie recipe combines good fats with fibre and protein all while keeping the sugars low! There’s just 1 tsp of maple syrup in each blondie making these a solid lunch box addition or a super after school snack and best of all they’re NUT FREE!!

    They’re quick and easy to mix together in the food processor, and lining your pan with parchment will make clean up a snap! And because it is so easy to make your kids can make it with you.

     

    1. Joan M. Cook-Millsand Christine A. McCary. Feb 3 2012. Isoforms of Vitamin E Differentially Regulate Inflammation. PMC3271790.

    Nut-free Chickpea Blondies

    A “blondie” might not seem like a healthy snack, but when you take a peek at these ingredients, you may be surprised to see how nutrient dense, yet decadent, they really are!
    Print Recipe Pin Recipe
    Prep Time 20 minutes
    Cook Time 25 minutes
    Total Time 45 minutes
    Servings 16 servings

    Ingredients
      

    • 1 tsp Coconut Oil plus more for greasing pan
    • 2 cups Chickpeas cooked
    • ½ cup Sunflower Seed Butter
    • ¼ cup Maple Syrup
    • 2 tsp Vanilla Exctract
    • ½ tsp Cinnamon
    • ¼ tsp Sea Salt
    • ¼ tsp Baking Powder
    • ¼ tsp Baking Soda
    • 1 tsp Lemon Juice
    • ⅓ cup Unsweetened Shredded Coconut

    Instructions
     

    • Preheat oven to 350ºF. Grease an 8 x 8 baking dish with coconut oil. Set aside.
    • Add all ingredients to the bowl of a food processor with an S-blade. Process until smooth. Scrape down the sides of the bowl as needed to ensure even processing.
    • Spread the batter evenly into the pan. Bake for 20 -25 minutes, until a toothpick inserted in the middle of the pan comes out clean.
    • Once cooked, remove from oven and let cool for 20-30 minutes. Cut into 16 equal squares and enjoy!

    Notes

    Nutritional information per serving:
    Calories: 112
    Carbs: 9g
    Fibre: 2g
    Sugar: 4g
    Protein: 3g
    Fat: 7g

    Green Monster Muffins

    Green Monster Muffins

    by | Sep 11, 2020 | Recipes

    Coconut Chicken Curry with Zoodles

    Do you ever have trouble convincing your kiddies to eat their vegetables? Do they turn their noses up at vegetables?

    Then these muffins are your new best friend! They’ll help to get some greens into your kids’ diet.

    Spinach was a superfood before superfoods were cool, providing too many health benefits to list. Most people have heard that spinach is good for the eyes, and muscles, but did you know it’s also good for your immune system? Spinach is an excellent source of Vitamin K which acts as a cofactor for some proteins used in immune response, including Natural Killer cells – the ones that help fight viruses.

    Whole grain oats contain a soluble fibre called beta-glucan. This slowly digesting fibre also make you feel fuller, longer by delaying stomach emptying. Beta-glucan fibre only partially dissolves in the gut making a thick, gel like solution that is a friend to your good gut bacteria – and we all need as much immune support as we can find these days! For the adults in the house, oats can reduce LDL (bad cholesterol), reduce blood sugar, and may also improve insulin sensitivity.

    Naturally sweetened with both dates and bananas, these muffins provide a solid dose of the essential mineral potassium. In one Canadian study potassium intakes were far below the “adequate Intake” level for all age groups. The European Respiratory Journal found that bananas could decrease wheezing and improve lung function in children with asthma, possibly due to their antioxidant and potassium content. What a simple way to support our respiratory system!

    We understand busy families need something quick to prepare. If you’re feeling really keen add some eyes and a smile with a few stevia-sweetened chocolate chips before serving. You can now watch your kids eat their veggies while munching on this delicious Green Monster Muffin.

     

    Green Monster Muffins

    Do you ever have trouble convincing your kiddies to eat their vegetables? Do they turn their noses up at vegetables?
    Then these muffins are your new best friend! They'll help to get some greens into your kids' diet.
    Print Recipe Pin Recipe
    Prep Time 5 minutes
    Cook Time 20 minutes
    Total Time 25 minutes
    Servings 12 muffins

    Ingredients
      

    • 1 tsp Coconut Oil
    • 2½ cups Baby Spinach
    • 1 Banana ripe
    • ½ Avocado
    • 2 tbsp Vanilla Protein Powder
    • 4 Medjool Dates
    • ¾ cup Organic Coconut Milk
    • 2 Eggs large
    • 2.5 cups Oats rolled
    • 1 tsp Baking Powder
    • 1 tsp Baking Soda
    • 2 tbsp Lemon Juice

    Instructions
     

    • Preheat your oven to 350ºF. Line 12 regular muffin holes with parchment paper liners.
    • In a blender container, add coconut oil, baby spinach, banana, avocado, protein powder, dates, and coconut milk. Blend until smooth.
    • Add the eggs, oats, baking powder and baking soda to the blender container. Blend again until a batter is formed. Quickly blitz in lemon juice.
    • Scoop the muffin batter into the lined muffin holes. Bake for approximately 20 minutes, or until a toothpick inserted into the middle of a muffin comes out clean.
    • Remove from oven. Remove muffins from muffin holes while still warm to prevent sticking. Let cool and enjoy!

    Notes

    Nutritional information per serving:
    Calories: 157
    Carbs: 22g
    Fibre: 3g
    Sugar: 7g
    Protein: 6g
    Fat: 6g

    Chocolate Cauliflower Shake

    Chocolate Cauliflower Shake

    by | Aug 21, 2020 | Recipes

    Coconut Chicken Curry with Zoodles

    Does cauliflower seem like an unlikely breakfast food? Just trust us, keep reading!

    The cacao powder this recipe contains is one of the most nutrient-dense foods available on the planet! But, cacao is also responsible for that familiar chocolatey flavour you know and love! 

    Cacao boasts dense mineral content including calcium, magnesium, iron, potassium, zinc and phosphorus. Plus, it contains a whole host of vitamins and antioxidants along with fibre. Cacao is a superfood, if there ever was one!

    Most of us have heard of adding spinach to a smoothie or shake! Well, we’re just taking it up a notch with cauliflower! This vegetable lends itself to a mild flavour and a creamy texture, but that doesn’t mean it won’t pack a nutrient-punch. Cauliflower is part of the cruciferous vegetable family, and this family of foods has an affinity for supporting our bodies’ detoxification functions. It contains choline, which is critical for learning and memory, b-vitamins to spark your energy and metabolism, and antioxidants known to protect against cancer.

    One ingredient in this recipe you may not be familiar with is maca. Maca is a herbaceous root native to the Andes mountains in South America. Like cacao, maca is a nutritional powerhouse. But, it’s also an traditionally used as an adaptogen – a group of plants that help us manage stress more effectively. On top of that, maca is known to improve fertility and boost libido.

    The vanilla powder in this recipe gives the shake a sweet, aromatic flavour that nicely compliments the deep chocolate and maca flavours. Plus, vanilla powder contains nearly no carbohydrates, so it is an excellent way to add sweetness without adding sugar!

    Almond milk, almond butter and banana round out the recipe ensuring a delicious flavour and desirable texture.

    Cauliflower for breakfast? Give it a try in this Cauliflower Chocolate Shake!

     

    Chocolate Cauliflower Shake

    The cacao powder in this recipe is nutrient-dense!It is not only responsible for that familiar chocolate flavour you know and love! Cacao boasts dense mineral content including calcium, magnesium, iron, potassium, zinc and phosphorus. Plus, it contains a whole host of vitamins and antioxidants along with fibre. Cacao is a superfood! 

    • 2 cups Cauliflower (Fresh or frozen)
    • 2 Bananas (Frozen)
    • 2 tbsp Almond Butter
    • ¼ cup Cacao Powder
    • ½ cup Chocolate Protein Powder
    • 2 cups Almond Milk (Unsweetened)
    • 1 tbsp Maca Powder
    1. In your blender, combine all ingredients. Blend until smooth, pour into glasses and enjoy!

    Make It Mocha

    Replace half of the almond milk with chilled coffee.

    Like It Sweeter

    Add pitted medjool dates.

    No Maca Powder
    Leave it out or use cinnamon instead.

    Nutritional Information

    Amount per serving:
    Calories – 449
    Carbs – 50g
    Fiber – 17g
    Sugars – 20g
    Protein – 31g
    Fat – 16g