Koru Recipes


Lentil Tahini Burgers

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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 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

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

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

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

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 by-product....

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...

Loaded Sweet Potato

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

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

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

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

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

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

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

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...

Spiced Pear Overnight Oats

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

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 Chickpea Blondies

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

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

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...

Broccoli & Greens Soup

Broccoli & Greens Soup

This simple and delicious soup recipe combines several powerhouse, cancer-preventative foods into one enjoyable dish! 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...

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

Black Bean Brownies

Who doesn’t love a good brownie? Well, these ones have all of the fudgy taste you want in a brownie with none of the sugar crash! Thanks to the black beans and eggs, each serving has 7 grams of protein! The addition of protein-containing ingredients to a brownie...

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...

Bone Broth

Bone Broth

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...

Easy Balsamic Vinaigrette

Easy Balsamic Vinaigrette

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...

Food Sensitivities Test 24 Common Foods Koru Nutrition
Share This