Koru Recipes


Blended Salty Watermelon Mocktail

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

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

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

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

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

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 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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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...

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