Koru Recipes


Mushroom and Edamame Stir Fry

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...

Raspberry Apple Crisp

Raspberry Apple Crisp

Whether you’re looking to impress your dinner guests, enjoy a sweet treat yourself, or bake up a special weekend breakfast – this raspberry apple crisp is sure to do the trick! Satisfying your sweet tooth while avoiding refined sugars can be challenging, but this...

Grain-Free Mediterranean Mackerel Pasta

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...

Green Chicken Sliders

Green Chicken Sliders

These chicken sliders are a quick, yet delicious recipe that also supports your thyroid. Your thyroid is a gland near the base of your neck that releases hormones into your blood stream. These hormones interact with cells throughout your entire body. For many reasons...

Sweet Paprika Shrimp

Sweet 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...

Walnut Crusted Salmon

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

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...

One Pan Chicken, Golden Cauliflower & Carrot Fries

One Pan Chicken, Golden Cauliflower & Carrot Fries

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 Rice

Broccoli & Mushroom Fried Rice

This isn’t your ordinary fried rice dish! This recipe transforms broccoli florets into a rice-like texture, combining it 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 Bites

Hazelnut Cocoa Bites

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 diet,...

Acai Bowl

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 its bold flavour to create a bowl perfect for breakfast or lunch!Acai berries are high in...

Blueberry Turkey Breakfast Sausages

Blueberry Turkey Breakfast Sausages

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 Kale Fritters

Quinoa Kale Fritters

These Quinoa Kale Fritters are perfect for lunch or dinner. They are delicious served hot off skillet or frozen and reheated later in the week. Plus, these fritters have the perfect ingredients, including kale, eggs, and quinoa to keep your thinking skills sharp!Kale...

Pesto Baked Egg

Pesto Baked Egg

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

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

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

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

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...

Squash Pancakes

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

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

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...

Sweet Potato Black Bean Quinoa Bake

Sweet Potato Black Bean Quinoa Bake

We’ve all fallen prey to boxed dinners in our lives as a result of the convenience. But, what if we could keep the convenience and boost the nutrition and help us to feel satisfied, and energized? This recipe is ideal for convenience and low stress because it is a...

Dark Chocolate Love Bites

Dark Chocolate Love Bites

Although these cute little “Love Bites” make an adorable Valentine’s Day treat, they come together so easily you’ll want to make them often for your partner – or even just for yourself. You know you’re worth it! Plus, they are good for you.In one large study of 13,000...

Hot Chocolate Elixir

Hot Chocolate Elixir

When most of us think of chocolate, we generally conjure and image of something with lots of sugar to perk us up… but with this Hot Chocolate 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...

Slow Cooker Cod & Sea Veggie Soup

Slow Cooker 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,...

Beef & Broccoli

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...

Broccoli Salad

Broccoli Salad

This is a very simple and delicious broccoli salad to have as a lunch or a side dish at a main meal. It is fibre-rich, but still light and refreshing. Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat. Broccoli is very low in calories,...

Cauliflower Mash

Cauliflower Mash

A healthy alternative to mashed potatoes is 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 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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