Koru Recipes
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...
Acai Bowl
Acai berries have recently become a popular superfood. While this berry is small, it is packed with nutrients, antioxidants and many health benefits. This recipe capitalizes on acai's bold flavour to create a bowl perfect for breakfast or lunch!Acai berries are high...
Blueberry Turkey Breakfast Sausages Patties
Symptoms including bloating, abdominal pain, constipation and diarrhea are all too familiar to an individual with irritable bowel syndrome (IBS). For the management of IBS, a type of elimination diet, called the low-FODMAP diet, has shown success in improving these...
Quinoa and Kale Fritters
These Quinoa and Kale Fritters are perfect for lunch or dinner. They are delicious served hot off the skillet or frozen and reheated later in the week. Plus, these fritters have the perfect brain-boosting ingredients, including kale, eggs, and quinoa to keep your...
Pesto Baked Egg Cups
This fun breakfast recipe is the perfect way to boost your brain function in the morning. While this breakfast is low in carbohydrates, the eggs and kale are bursting with choline and vitamin K, which are important nutrients to keep your thinking skills sharp. In...
Turmeric Hummus
Who doesn’t love a ONE-step recipe?! Well, this tasty Turmeric Hummus recipe is just that! Turmeric Hummus is an easy side dish, dip, spread, or addition to your next wrap or sandwich.Chickpeas, the main ingredient in hummus, are known to pack a protein punch, but...
Ashwagandha Moon Milk
Looking for a calming bedtime beverage?Ashwagandha Moon Milk is ideally sipped daily before bedtime. Moon milk contains a blend of adaptogenic herbs and spices, including Ashwagandha, to help inspire a restful night’s rest.Adaptogens are herbs that help us be more...
Cauliflower, Kale and Lentil Soup
While this hardy soup is a comforting fit on wet or cold days, it is also filled with ingredients that help support your liver. Your liver is responsible for detoxification of toxins that have accumulated in your body. This detox soup recipe has multiple ingredients...
Detox Green Smoothie with Chlorella
Along with storing some vitamins and minerals, our liver is vital for removing toxins from our body. Over time our body accumulates both natural and man-made toxins. As our cells are hard at work performing many functions, they produce natural toxins as a by-product....
Squash Pancakes
This recipe is gluten free, dairy free, nut free and adheres to the GAPS diet, paleo diet, low salicylates diet, and a low oxalate diet – which are many diets often recommended for children with autism. For families with an autistic child, the child’s symptoms, food...
Holy Basil Pesto
Pesto is super quick to make and a great option for switching out sugar-loaded sauces, with all their nasty additives and preservatives, for a nutrient dense sauce that can be added to a variety of dishes. Pesto is a wonderful addition to pasta or zucchini noodles,...
Green Tea Banana Ice Cream
Have you been searching for a sweet treat you can enjoy without any guilt? Hear your sweet tooth calling but don’t want to derail your nutrition and health goals? This Green Tea Banana Ice Cream comes to the rescue! With only two ingredients, and in less than five...
Loaded Sweet Potato
We’ve all been tempted by comfort foods at some point in our lives. With these Loaded Sweet Potatoes, you get the comfort food feeling and flavour, while still maintaining solid nutrition that helps you feel satisfied and energized!This recipe is easy to prepare, and...
Chocolate Almond Butter Cups
These Chocolate Almond Butter cups are so easy to put together, and are totally worth the effort. Chock full (no pun intended) of stress-busting, mood-lifting ingredients – these are the perfect treat for almost any celebration.In one large study of 13,000 people,...
Hot Cocoa Elixir
When most of us think of chocolate, we generally conjure an image of something with lots of sugar to perk us up… but with this Hot Cocoa Elixir, we have a decadent chocolate drink that’s healthy enough to serve as a breakfast. It’s packed with all the pick-me-up...
Crockpot Cod & Sea Veggie Soup
We’ve all heard the many benefits of including omega 3 rich fish in our diet! And, we’re often reiterating the need to eat rich coloured vegetables more often. One vegetable that is packed with nutrients that often gets over looked is blue-green-black of seaweed!So,...
Asian-Inspired Beef & Broccoli
Whether you are pregnant and looking for an iron-rich meal that won’t turn your stomach, or just really busy and need a quick and easy to prepare (but healthy!) meal – this Beef & Broccoli recipe has got you covered! Some of the most important nutrients during...
Mashed Cauliflower
A healthy alternative to mashed potatoes is this Mashed Cauliflower. But, before you turn up your nose... you should give it a try, and have a think about the difference in calories, carbs and nutrients that you will be consuming.For example, in 1 cup of mashed potato...
Chia Oat Parfait with Kiwi
This Chia Oats with Kiwi can not only be a great breakfast, but also a great dessert, or bedtime snack to promote healthy sleep. This is a great recipe to meal prep in advance. If you aren't yet convinced, another bonus is... it only takes 10 minutes to make! This...
Salmon Chowder
This is a beautiful rich and hearty meal that helps feed the soul and is absolutely delicious. Another 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...
Coconut 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....
Spiced Pear 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
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
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 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! This recipe makes a great snack for kids' lunch boxes or a healthy dessert for the whole...
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.Spinach was a superfood before superfoods were cool,...
Chocolate Cauliflower Shake
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...
