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

Bone Broth

Bone Broth

by | Jan 10, 2019 | Recipes

Two Glasses with Detox Green Smoothie

Bone broth is a popular superfood – and rightfully so!

Among other advantages, bone broth boasts the ability to improve immunity, support gut health, and build strong bones, joints, hair, skin, and nails. We’ve written more on the benefits of bone broth here.

Whether you’re looking for the perfect first-food for your little one, recovering from an illness or injury, working on improving your gut health, or just looking for a healthy addition to your diet – bone broth is an excellent choice!

For this recipe in particular, we’ve used a turkey carcass, which is a great option around the holidays to get all the nutrition out of your holiday bird. That said, you can also make this recipe using chicken carcasses and giblets, marrow bones from beef or lamb, or with fish heads and seaweed. Bone broth is a fabulous way to ensure you’re using all parts of the animals you’re consuming so nothing goes to waste.

Also of note, we’ve included instructions below to create this recipe on the stovetop, but it can be done in a crockpot as well! For those of you who have an Instapot, that is also an option, but you would need to adjust the cooking time considerably.

Bone broth can be enjoyed in many ways. Use it as a base for soups or stews, to cook veggies or rice in, or simply in a mug by itself as a warm and soothing drink.

No matter why you’re consuming it, whatever combination of bones you choose, or however you prepare it – we hope you enjoy your own homemade bone broth!

 

References

1. Efficacy of glutamine-enriched enteral nutrition in an experimental model of mucosal ulcerative colitis

2. https://www.healthline.com/nutrition/bone-broth-101

Turkey Bone Broth

Among other advantages, bone broth boasts the ability to improve immunity, support gut health, and build strong bones, joints, hair, skin, and nails.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 10 hours
Total Time 10 hours 10 minutes
Servings 24 servings

Ingredients
  

  • 1 Turkey Carcass From a Roasted Bird it’s okay to have some meat and skin attached to the bones
  • Turkey Giblets
  • 1 Large Onion coarsely chopped
  • 6 cloves Garlic smashed
  • 1 cup Parsley 1 small bunch
  • 1 Manderine Orange Peel orange peel or lemon peel works too
  • 2 Bay Leaves
  • 7 quarts Filtered Water

Instructions
 

  • Place the turkey carcass and giblets in a large stockpot. Add the onion, garlic, parsley, orange peel, and bay leaves, and cover with cold water.
  • Bring to a boil and then reduce the heat to medium-low. Simmer for 8-10 hours.
  • Discard the solids and strain the broth through a fine-mesh strainer into a large container. From there, ladle the broth into mason jars (be sure to leave a couple inches of space at the top if you plan to freeze).
  • Once the broth is cool, you’ll be able to skim the fat off the surface easily with a spoon.
  • Enjoy, and refrigerate or freeze the leftovers for later.

Notes

Nutritional information per serving:
Calories - 44
Sugar - 0g
Carbs - 3g
Fat - 1g
Protein - 7.5g
Fibre - 0g

Easy Balsamic Vinaigrette

Easy Balsamic Vinaigrette

by | Dec 10, 2017 | Recipes

Two Glasses with Detox Green Smoothie

Still buying salad dressing?

The store-bought brands are usually made with poor quality oils and can be high in sugar and other undesirable ingredients.

It’s SO easy to make your own, give it a try!

If you’re looking for a summery spin on this Easy Balsamic Vinaigrette recipe, try adding ½ cup of strawberries! Not only are strawberries summery and delicious, they have a number of health benefits!

  • Strawberries are a good source of Vitamin C and other antioxidants
  • Strawberries are high in fibre
  • Strawberries contain biotin, which is good for your hair and nails
  • The antioxidants and flavonoids in strawberries help reduce inflammation

This recipe takes only a few minutes to make and will keep in the fridge for at least a week.

 

Easy Balsamic Vinaigrette

This recipe takes only a few minutes to make and will keep in the fridge for at least a week.
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Prep Time 5 minutes
Total Time 5 minutes
Servings 12 servings

Ingredients
  

  • ¾ cup Good Quality Oil olive, macadamia nut, avocado
  • ¼ cup Balsamic Vinegar
  • 2-3 cloves Garlic crushed
  • 1 tsp Sea Salt
  • Ground Pepper to taste
  • 1-2 tsp Dried Herbs such as rosemary, oregano, and basil
  • ½ cup Strawberries optional

Instructions
 

  • Combine all ingredients in a mason jar, and shake until well combined.
  • If using strawberries, combine all ingredients in a blender and blend until smooth.
  • Store sealed in the fridge for up to one week. Enjoy!

Notes

Nutritional information per serving:
Calories - 125
Sugar - 1g
Carbs - 1g
Fat - 14g
Protein - 0g
Fibre - 0g