Koru Recipes
Smoked Salmon & Feta Egg Bake
Smoked salmon, feta cheese, and eggs are not only delicious but also offer an impressive range of health benefits. When combined, they create a nutrient-dense meal that supports various aspects of health, from heart function to brain health. 1. Smoked Salmon: Rich in...
Breakfast Tart
Eggs, bacon, Gruyère cheese, and arugula may sound indulgent, but when consumed in moderation and as part of a balanced diet, this combination can offer numerous health benefits. Together, they provide high-quality protein, essential nutrients, and antioxidants,...
Ginger Salmon Burgers
Ginger and salmon, two nutrient-packed foods, offer numerous health benefits individually, but together, they create a potent combination that supports overall well-being. Health Benefits of Ginger: Ginger has been prized for centuries for its medicinal properties....
Cheerful Butternut Soup
This delicious fall soup is packed with ingredients that boast significant health benefits. Four of the most potent and nutritious foods include ginger, apple cider vinegar, butternut squash, and turmeric. Individually, these ingredients provide unique advantages,...
Buckwheat Pineapple Pancakes
Start your day with a delicious and nutritious breakfast that’s both gluten and dairy free! Our Buckwheat Pineapple Pancakes are loaded with essential nutrients, fiber, and antioxidants, all while being naturally sweetened with banana, pineapple, and cinnamon. These...
Low Calorie Virgin Sangria
As the summer sun blazes and temperatures soar, finding the perfect beverage to cool down with can be a challenge. While traditional sugary drinks may provide a quick refreshment, they often come with unnecessary calories and sugar. Enter the Low Calorie Virgin...
Grapefruit Lime Kombucha Mocktail
This refreshing summer drink is not only delicious but is packed with amazing health benefits above and beyond just supporting your hydration. Kombucha, grapefruit, and lime, are packed with nutrients and therapeutic properties that can support weight loss,...
Sweet Potato Spinach Frittata
A Nutrient-Packed Dish for Radiant Skin and Overall Wellness Discover a delicious and nutritious way to elevate your health with our Sweet Potato Spinach Frittata. This dish is brimming with ingredients that promote glowing skin and offer a myriad of other health...
Avocado and Berry Salad
If you're looking for a delicious way to nourish your skin and improve your overall health, this Berry Avocado Salad is the perfect choice. Packed with skin-loving ingredients and a host of other health benefits, this recipe is not only a treat for your taste buds but...
Pistachio Crusted Salmon
Pistachios, salmon, and pine nuts stand out for their exceptional health benefits. Each of these foods brings unique nutritional advantages as well as packing a delicious punch, making them excellent choices for a balanced and health-conscious diet. Pistachios: The...
Mango, Avocado Salsa
Mango and avocado, two fruits celebrated for their rich flavors and versatility, also offer an array of health benefits that make them valuable additions to a balanced diet. They are packed with flavour, bright colours making it a feast for the eyes and the taste...
Blended Salty Watermelon Mocktail
With just 4 simple ingredients and 3 minutes of your time, you can transport yourself to a paradise of flavor and wellness with our revitalizing Blended Salty Watermelon Mocktail. Imagine the refreshing taste of coconut water mingling with the juicy sweetness of...
Banana Coconut Ice Cream
In the realm of nutrition, certain foods stand out not only for their delicious taste but also for their remarkable health-promoting properties. Two such ingredients, coconut milk and bananas, have been revered for centuries for their nourishing qualities and are...
Cashew Nut Butter Pancake
In recent years, the culinary world has witnessed a delightful fusion of flavors and health consciousness. One such innovation is the cashew egg pancake, a delightful amalgamation of the nutritional powerhouses, cashews, and eggs. Beyond its delectable taste, this...
Eggs and Black Bean Tacos
This recipe is rich in magnesium, vitamin B2, COQ10 and fiber that help provide the key nutrients needed to help prevent and manage migraines. This delicious high protein, vegetarian meal can be great for any meal during the day. Eggs and Black Bean Tacos This recipe...
Lemon Oat Bars
Treat Yourself to Delicious Lemon Oat Bars! Craving a delightful snack? Try our Lemon Oat Bars recipe – it's a perfect blend of zesty lemon flavor and wholesome oats! Lemon Oat Bars Craving a delightful snack? Try our Lemon Oat Bars recipe – it's a perfect blend...
Chocolate Avocado Overnight Fudge
Indulge guilt-free with this creamy, rich treat packed with health benefits and bursting with flavor. Avocado adds a creamy texture while providing heart-healthy fats, and dark chocolate offers antioxidants and mood-boosting properties. It's a delicious way to satisfy...
Thai Carrot Soup
Thai Curry Carrot Soup, a delightful and flavorful dish, not only tantalizes the taste buds but also offers a myriad of health benefits. This vibrant soup, bursting with the rich aroma of Thai spices and the goodness of carrots, is a nutritional powerhouse that can...
Healthy Banana Muffins
Banana muffins, a timeless treat loved by many, can be transformed into a wholesome delight when crafted with nutritious ingredients like maple syrup, bananas, flaxseed, and cinnamon. Beyond their delicious taste, these muffins offer a plethora of health benefits,...
Cauliflower Shawarma with Pomegranate and Pine Nuts
Enjoy the delightful blend of flavors in each bite of our Cauliflower Shawarma, complemented by the lively notes of pomegranate and the satisfying crunch of pine nuts. This recipe not only tantalizes your taste buds but also brings nutritional goodness to the...
Loving Loaded Sweet Potatoes
This is a great side dish or on its own and is a great option for vegetarians or anyone looking for a hearty healthy meal. This meal is loaded with antioxidants, fiber vitamins and minerals that support blood sugar balance, inflammation and mood. Sweet potatoes, often...
Chocolate Coffee Shake
This smoothie is one of my favourites and is one of the many amazing recipes in our online nutrition and depression program to help support a healthier and happier mood. Coffee has many health benefits. We all know that coffee helps to boost mental alertness and...
Sweet Whole-Grain Breakfast Pancakes
It is important to get whole grain into your diet. They can help off set many hormones related to diabetes. These are great to batch cook and then pop them in the fridge or freezer and reheat in the toaster for a quick grab and go breakfast. The two top ingredients is...
Sugar Cookie Bars
These tasty treats are great for people that are looking for a fun gluten free, low sugar, low carb treat. In fact, this makes a great keto friendly dessert for anyone following that diet. It makes 16 bars with 4 grams of protein, 20.5 grams of fat, 4 grams of carbs...
Brain Boosting Salad Dressing
Store bought dressings are loaded in sugar and artificial colorings, preservatives and calories. So that healthy salad may be not so healthy after your drizzle your commercial dressing on top. This brain boosting dressing provides the brain with rich omega 3, and...
Sleep Inducing Cherry Smoothie
Unlocking the Sleep Benefits: Cherries, Chamomile, Coconut Milk, and Flax Seeds Sleep, that blissful state of rejuvenation, is an essential component of our overall well-being. Yet, for many individuals, achieving a restful night's sleep can be elusive. Fortunately,...
Beet The Blues Burger
Looking for some mid-week inspiration for a delicious and nutritious dinner? Check out our “Beet The Blues” Burger. With a delicious mix of beets, lentils, walnuts, romaine, avocados and garlic, this vegetarian option is a great way to brighten up your day! This...
Chia Pudding
Quick and easy, this is your breakfast of (busy) champions. You can batch prep and keep it in jars in your fridge for 5-7 days. Switch up your toppings each day for variety – grated apple & cinnamon today, raspberries and crushed nuts tomorrow! Coconut Matcha Tea...
Stomach Ulcer Soothing Smoothie
Check out this berry smoothie for a high antioxidant breakfast loaded with good bacteria to support healthy gut! Foods that are rich in antioxidants and probiotics can help activate your immune system to help fight infections such as H.pylori that can cause stomach...
Sweet Potato & Pomegranate Salad
Check out our sweet potato and pomegranate salad loaded in antioxidants, protein, fiber and vitamin A. Not only is this delicious but it has tons of health benefits and is a great option if you have a stomach ulcer as the nutrients in this recipe can help boost your...
Coconut Matcha Tea
This rich smooth green tea is delicious on a winters morning or curling up with a good book or movie. Not only is it delicious but it is loaded with health benefits!You can use green tea or matcha green tea powder. There are so many health benefits of green tea. I...
Pumpkin Pie Greek Yogourt
This delicious yet simple Plain Greek Yogurt has less carbs and sugar that regular yoghurt and almost twice the protein (24 grams compared to 13 grams in regular plain yogurt) making it a much healthier option for weight management.Greek yoghurt has less of the sugar...
Lentil Tahini Burgers
Who doesn’t love a good burger? Now you can have a nutrient-dense, plant-based burger that everyone in the family is sure to enjoy! This recipe is very easy to pull together, and the burgers themselves are sturdy and hold up well to your favourite fixings! Lentils...
Expectorant Soup
This recipe is designed to support individuals with respiratory illness. In the last couple of years, most of us have been affected, or had friends and family members affected, by the prevailing respiratory illness responsible for the pandemic. So, we wanted to share...
Mushroom Millet Porridge
So many of us are used to super-sweet breakfasts like pancakes, muffins, pastries, or sugar-cereal. This savory Mushroom Millet Porridge is a comforting change-of-pace.This porridge uses millet instead of oats to provide a hearty texture and slightly lower glycemic...
Calming Tea
Sipping a warm cup of herbal tea can help tame stress or lull you into a restful sleep. Having a bedtime routine that nourishes you mind, body, and spirit is essential to managing stress, reducing anxiety, and promoting good quality sleep. This Calming Tea is not just...
Classic Pot Roast
For many people a pot roast is reminiscent of Sunday dinners with the family. A few minutes spent in the morning, or the night before, on prep and it can sit in your crockpot or Instapot so you will be rewarded with a lovely meal at the end of the day.Round out your...
Citrus Quinoa & Bean Salad
Filling up on our daily vegetables is important to maintain the health of all of our bodily systems, however, daily vegetable consumption has shown to be particularly beneficial for women currently managing symptoms of menopause. The vitamins, minerals, antioxidants,...
Spinach Scramble
If you are looking for a way to take your boring breakfast eggs to a new level, this is the recipe for you! This recipe levels up your breakfast egg with delicious and nutritious spinach.Eggs alone are a healthy way to start your day. Eggs are a good source of...
Cinnamon Flax Pudding Parfait
This sweet pudding parfait is likely to put a smile on anyone’s face! It’s a bonus knowing that the ingredients in this parfait align with nutrition to support women’s health, specifically through menopause. If you'd like to learn more about nutrition for menopause,...
Glazed 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! Edamame is a type of soybean with a nutritional profile built to...
Apple Berry Crisp
Whether you’re looking to impress your dinner guests, enjoy a sweet treat yourself, or bake up a special weekend breakfast – this apple berry crisp is sure to do the trick! Satisfying your sweet tooth while avoiding refined sugars can be challenging, but this crisp is...
Grain-Free Mediterranean Mackerel Pasta
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...
Herb & Greens Chicken Sliders
These chicken sliders are a quick, yet delicious recipe that also supports your thyroid. If you're following a paleo diet, these sliders will work for you, too! Your thyroid is a gland near the base of your neck that releases hormones into your blood stream. These...
Honey Garlic 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. Specifically, shrimp are a wonderful support for your thyroid gland. The thyroid is a...
Rosemary Walnut Crusted Salmon
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...
Turmeric Latte
This delicious soothing latte is packed full of anti-inflammatory benefits and is a great beverage for those struggling with pain. Turmeric is the star of this recipe! Turmeric’s active component is curcumin which has shown to have anti-inflammatory and antioxidant...
Golden Cauliflower Chicken Curry
This one pan dish is a simple yet exciting, anti-inflammatory meal. After a busy day with work, family, and errands, you can feel confident preparing this low-stress dish filled with important nutrients. Not to mention – minimal dishes to clean up!The cauliflower in...
Broccoli & Mushroom Fried Quinoa
This recipe, inspired by your typical fried rice dish, takes things up a notch! This recipes combines whole grain quinoa with nutritious vegetables, oils, and herbs. A quick dish like this can be the meal’s main focus or a flavourful side dish. Either way it is packed...
Hazelnut Cocoa Balls
After consulting with a health care professional, such as their family doctor, naturopathic doctor, nutritionist or dietitian, many individuals with symptoms of irritable bowel syndrome (IBS) turn to a low-FODMAP diet. This is a specific type of elimination...
