Koru Recipes


Chia Oats With Kiwi

Chia Oats With Kiwi

This can not only be a great breakfast but also a great dessert or bedtime snack to promote healthy sleep and it only takes 10 minutes to make! Believe it or not kiwis can help with sleep. In a 4-week study, 24 adults consumed two kiwifruits one hour before going to...

Salmon Chowder

Salmon Chowder

This is a beautiful rich and hearty meal that helps feed the soul and is absolutely delicious. But the great thing about this meal is that it can also help support and promote sleep if consumed in the evening. The combination of omega-3 fatty acids and vitamin D in...

Crunchy Yogurt Clusters

Crunchy Yogurt Clusters

Many of us crave for sweet treats when we’re feeling down. While sweets can temporarily raise serotonin in the short-term, long-term sweets only serve to fuel our low mood by increasing inflammation and blood sugar imbalances, which can both negatively impact mood....

Pear Spice Overnight Oats

Pear Spice Overnight Oats

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...

Smoked Salmon and Avocado Toast

Smoked Salmon and 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...

JuicePlus Chocolate Bark

JuicePlus Chocolate Bark

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...

Nut-Free Coconut Chickpea Blondies

Nut-Free Coconut 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! Chock full of nutrients, the star of this blondie is the nutty, buttery chickpeas. With both...

Green Shrek Muffins

Green Shrek Muffins

Do you ever have trouble convincing your kiddies to eat their vegetables? Do they turn their noses up at vegetables? These muffins are your new best friend at helping to smuggle in greens into your kids diet! Spinach was a superfood before superfoods were cool,...

Chocolate Cauliflower Shake

Chocolate Cauliflower Shake

Does cauliflower seem like an unlikely breakfast food? Just trust us, keep reading! The cacao powder in 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...

Pistachio Pomegranate Bark

Pistachio Pomegranate Bark

Although chocolate may not seem like a healthy snack to many of us… with ingredients chosen wisely, chocolate can become a beneficial part of your diet! The chocolate in this recipe contains a minimum 70% cacao. Cacao is packed with more calcium than cow’s milk; plus...

Creamy Roasted Garlic & Kale Soup with Cauliflower

Creamy Roasted Garlic & Kale Soup with Cauliflower

Based on 2015 estimates nearly 1 in 2 Canadians (45% of men and 43% of women) is expected to develop cancer during their lifetime. This can be seen as a frightening statistic! However, if we also understand that that approximately 85% of cancers are caused by...

Blood Orange Overnight Oats with Tahini

Blood Orange Overnight Oats with Tahini

Most of us prefer easy-to-make breakfasts that are quick to grab-and-go during busy (or sleepy) mornings! Well, there is nothing easier than this Blood Orange Overnight Oats with Tahini! The oats in this recipe is a good source of dietary fibre. Adequate fibre intake...

Coconut Chicken Curry & Zoodles

Coconut Chicken Curry & 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...

Keto Lemonade

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...

Black Bean Brownies & Other Healthy Baking Alternatives

Black Bean Brownies & Other Healthy Baking Alternatives

With current COVID-19 restrictions and everyone stuck in their homes, many people are turning to baking as a fun activity to keep busy. We can certainly understand why – whether you’re baking for yourself, with a spouse, or to keep the kids entertained. However, as...

Virgin Bloody Mary: A Mocktail That Supports Weight Loss

Virgin Bloody Mary: A Mocktail That Supports Weight Loss

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...

Berry Beet Smoothie Bowl

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! Anthocyanins are the pigments that give these foods -- raspberries, blueberries, beets, and so on -- their deep red, purple and...

Crispy Coconut Chicken Fingers Recipe

Crispy Coconut Chicken Fingers Recipe

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...

Smoked Salmon Egg Cups Recipe

Smoked Salmon Egg Cups Recipe

Whether you've suffered a brain-injury or not -- these brain-boosting Smoked Salmon Egg Muffins are the perfect breakfast!  Smoked Salmon Egg Cups Recipe Whether you’ve suffered a brain-injury or not — these brain-boosting Smoked Salmon Egg Muffins are the...

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© 2020 Koru Nutrition Inc. All Rights Reserved.

Koru Nutrition logo 2

© 2020 Koru Nutrition Inc. All Rights Reserved.

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