Sweet Paprika Shrimp

Sweet Paprika Shrimp

Two Glasses with Detox Green Smoothie

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 gland that is located near the base of your neck and is responsible for releasing a host of hormones. These hormones play an important role throughout the body. The mineral iodine and selenium contained in shrimp help support the thyroid and the release of hormones.

Shrimp is an excellent source of iodine, which is an essential mineral for the production of thyroid hormones. Studies show that individuals with iodine deficiency are at a higher risk for hypothyroidism, a condition where the thyroid does not release enough hormones (1). This makes shrimp an important consideration in thyroid health as iodine is not commonly abundant in many foods.

Shrimp is also a great source of selenium, containing almost half of the recommended daily intake in 85 grams (2). Selenium is important as it helps to “activate” thyroid hormones (3). Additionally, selenium can act as an antioxidant which has been shown to protect the thyroid from inflammation (4).

It is important to ensure that extra virgin olive oil is used to prepare this shrimp. This oil is regarded as one of the healthiest fats, which is partly due to the antioxidants it contains (5). These antioxidants provide protection from damage from free radicals, including protecting the thyroid.

When making this shrimp, add in some extra red pepper flakes for more heat if you desire!

If you like this recipe, you might love our 1-Week Thyroid-Supporting meal plan, with more recipes designed for the thyroid that the whole family will enjoy!

 

 

  1. Zimmerman, M., & Boelaert, K. (2015). Iodine deficiency and thyroid disorders. The Lancet. Diabetes and Endocrinology. 3(4), 286-295. doi: 10.1016/S2213-8587(14)70225-6 
  2. https://nutritiondata.self.com/facts/finfish-and-shellfish-products/4174/2 
  3. Ventura, M., Melo, M., & Carrilho, F. (2017). Selenium and Thyroid Disease: From Pathophysiology to Treatment. International Journal of Endocrinology, 2017, 1297658. doi: 10.1155/2017/1297658 
  4. Negro, R. (2008). Selenium and thyroid autoimmunity. Biologics: Targets and Therapy. 2(2), 265-273. doi: 10.2147/btt.s2746 
  5. Beauchamp, G., Keast, R., Morel, D., Lin, J., Pika, J., Han, Q., … & Breslin, P. (2005). Phytochemistry: ibuprofen-like activity in extra-virgin olive oil. Nature, 437(7055), 45-46. doi: 10.1038/437045a 

 

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.
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Servings 4 servings

Ingredients
  

  • tbsps Extra Virgin Olive Oil
  • 1 tbso Maple Syrup
  • tsps Paprika
  • tsps Italian Seasoning
  • ¼ tsp Sea Salt
  • tsp Red Pepper Flakes optional
  • 14 1/16 ozs Shrimp large, peeled and deveined
  • tbsps Water
  • tsps Lemon Juice

Instructions
 

  • Whisk together olive oil, maple syrup, paprika, Italian seasoning, salt and red pepper flakes, if using, in a large bowl. Ensure the ingredients are well combined.
  • Add the shrimp to the large bowl and toss to coat thoroughly in the sauce.
  • Heat a large pan or skillet over medium-high heat.
  • Add the shrimp and all of the sauce to the heated pan. Allow the shrimp cook for 1 to 2 minutes per side.
  • Add water and lemon juice to the pan. Stir well to coat the shrimp in the sauce.
  • Allow the sauce to come to a gentle bubble, then remove from the heat.
  • Taste the sauce and season with more salt and lemon juice if needed, to taste.
  • Serve immediately. Enjoy!

Notes

Nutrition Per 1 Serving:
 
Calories - 195
Sugar - 4g
Carbs - 5g
Fat - 8g
Protein - 27g
Walnut Crusted Salmon

Walnut Crusted Salmon

Two Glasses with Detox Green Smoothie

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 salmon is typically known to be rich in fatty acids and protein, it is also an excellent source of selenium. Selenium is an essential mineral that supports the health and function of our thyroid, a small gland located in the base of the neck. Your thyroid releases important hormones that travel through your blood and interact with cells throughout your body. Selenium works to help “activate” these thyroid hormones, which can be important for individuals with low thyroid hormone levels (1). Research shows that consuming two servings of salmon a week increased selenium levels in the blood more than fish oil capsules (2). 

Walnuts are a superfood filled with wonderful health benefits. They have been shown to have the highest antioxidant activity compared to any other nut (3). Antioxidants are a group of nutrients which prevent damage from free radicles called “oxidation”. One small study showed that when adults ate a walnut-rich meal, it prevented the oxidation of specific types of cholesterol (4). When these types of cholesterol are oxidized, they are more likely to build up in your arteries, leading to blockages (4). This is important to consider for individuals with low levels of thyroid hormones, as they are more likely to have higher cholesterol levels (5).

If you are looking to prepare this recipe with a soup or salad, check out Koru’s recipes for more options, including our Creamy Roasted Garlic and Kale soup.

References

  1. Ventura, M., Melo, M., & Carrilho, F. (2017). Selenium and Thyroid Disease: From Pathophysiology to Treatment. International Journal of Endocrinology, 2017, 1297658. doi: 10.1155/2017/1297658
  2. Stonehouse, W., Pauga, M., Kruger, R., Thomson, C., Wong, M., & Kruger, M. (2011). Consumption of salmon v. salmon oil capsules: effects on n-3 PUFA and selenium status. The British Journal of Nutrition. 106(8), 1231-1239. doi: 10.1017/S000711451100153X
  3. Yin, T., Cai, L., Chen, Y., Li, Y., Wang, Y., Liu, C., & Ding, Z. (2015). Tannins and Antioxidant Activities of the Walnut (Juglans regia) Pellicle. Natural Product Communications, 10(12), 2141-2144. PMID: 26882685
  4. Haddad, E., Gaban-Chong, N., Oda, K., &Sabate, J. (2014). Effect of a walnut meal on postprandial oxidative stress and antioxidants in healthy individuals. Nutrition Journal, 13(4). doi: 10.1186/1475-2891-13-4.
  5. Mullur, R., Liu, Y., & Brent, G. (2014). Thyroid Hormone Regulation of Metabolism. Physiological reviews, 94(2), 355-382. doi: 10.1152/physrev.00030.2013

 

Walnut Crusted Salmon

A simple yet delicious dish that adds flavour and texture to your typical salmon dinner. The main stars of this recipe, salmon and walnuts, come packed with health benefits.
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Servings 2 servings

Ingredients
  

  • ¼ cup Walnuts very finely chopped
  • 1 stalk Green Onion very finely chopped
  • ¼ tsp Sea Salt
  • ½ tsp Italian Seasoning
  • ½ tsp Lemon Juice
  • 1 tsp Extra Virgin Olive Oil divided
  • 8 ozs Salmon Fillet
  • ¼ Lemon optional for serving, cut into wedges

Instructions
 

  • Preheat oven to 350ºF. Line a baking sheet with parchment paper or a silicon baking tray.
  • Combine walnuts, green onion, salt and Italian seasoning. Add the lemon juice, half of the oil, and then combine well together.
  • Rub the remaining oil over all sides of the salmon fillets. Then place the salmon on the prepared baking sheet, with the skin facing down.
  • Use a spoon to place the walnut mixture on top of each salmon fillet. Then gently press the walnut mixture down with the back of the spoon to compress it so that it stays in place.
  • Bake for 12 to 15 minutes or until the salmon is cooked through and flakes easily.
  • Serve with a lemon wedge. Enjoy!

Notes

Nutrition Per 1 Serving:
 
Calories - 281
Sugar - 1g
Carbs - 2g
Fat - 19g
Protein - 25g
Turmeric Latte

Turmeric Latte

Two Glasses with Detox Green Smoothie

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 properties.

Because of these health benefits, curcumin has been shown to help with pain with individuals with rheumatoid arthritis, and was found to be more effective than an anti-inflammatory drug. In individuals with osteoarthritis, participants reported improvement in pain, physical function, and quality of life after taking curcumin, with decreased use of pain medication. Turmeric can cross the blood brain barrier and can support healthy brain function including helping with memory, attention, and can help with health conditions such as concussion, Alzheimer’s and Parkinson’s disease. You can read more about the health benefits of turmeric here.

The black pepper in the recipes is very important as this helps to increase the absorption of curcumin in the body by 2000%!

Ginger is antimicrobial, it has bene shown to help manage blood sugar levels, reduce feelings of nausea, and help with pain. Studies have shown that just a single gram of ginger a day can be enough to reduce both the duration of pain and the intensity with women with menstrual cramps and osteoarthritis. The studies show that it worked just as well as other well-known remedies such as ibuprofen. If you are on a lot of pain medications this may cause stomach ulcers and research has shown ginger can be effective at helping to prevent aspirin-induced stomach ulcers by blocking the activity of the enzymes responsible. Because ginger is antimicrobial, it can also help fight off bacterial, fungal and some viral infections.

Cinnamon is a great spice to incorporate into any diet because it helps with blood sugar regulation and it also contains anti-inflammatory and antioxidant properties especially in the digestive tract which makes it a valuable digestive aid. Plus, it’s delicious!

Coconut milk has a delicious creamy taste and has been shown to reduce stomach ulcer size in rats by 54% — a result comparable to the effect of an anti-ulcer drug. However, one cup of coconut milk can contain as much as 552 calories, so if weight loss if your goal then we suggest switching out coconut milk to a more low-calorie option such as almond or cashew milk, or diluting it half-and-half with water.

Turmeric Latte

This delicious soothing latte is packed full of anti-inflammatory benefits and is a great beverage for those struggling with pain.
Prep Time 5 mins
Total Time 5 mins
Servings 1 serving

Ingredients
  

  • 1 cup Coconut Milk canned
  • ½ cup Water
  • 1 tsp Ground Turmeric
  • ¼ tsp Ground Ginger
  • ¼ tsp Ground Cinnamon
  • 1 pinch Ground Black Pepper
  • 2 tsp Maple Syrup (or honey) to taste

Instructions
 

  • Add all ingredients to saucepan and whisk over medium heat until warm. Do not allow to boil.
  • Turn off heat, sample, and adjust flavours as needed.
  • Pour into mug and enjoy!

Notes

Nutrition Per 1 Serving:
 
Calories - 197
Sugar - 14g
Carbs - 24g
Fat - 12.1g
Protein - 0.4g
One Pan Chicken, Golden Cauliflower & Carrot Fries

One Pan Chicken, Golden Cauliflower & Carrot Fries

Two Glasses with Detox Green Smoothie

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 this dish is an excellent source of Vitamin C. Vitamin C has been shown to act as an anti-inflammatory, reducing inflammatory markers in the blood (1).

Carrots contain carotene, which is a pigment molecule giving this vegetable is marked orange colour. Carotene has been shown to have anti-inflammatory properties and is protective against liver disease(2).

While these vegetables contain their own anti-inflammatory properties, adding turmeric is the secret powerhouse ingredient in this recipe! Turmeric is a strong spice with a bright golden colour. Its main component is curcumin which is a powerful anti-inflammatory compound. Curcumin has demonstrated the ability to reduce inflammation in a number of diseases including cancer, arthritis, and diabetes3. Daily intake of as little as 1 gram of curcumin has been shown to reduce blood markers of inflammation in individuals with metabolic syndrome (4). To learn more about the benefits of turmeric and its anti-inflammatory properties, read Koru’s recent article here! 

Extra virgin olive oil is another hidden gem in this recipe. Extra virgin olive oil is considered by many to be one the healthiest fats to consume. Many researchers have studied the effects of extra virgin olive oil through examining the Mediterranean diet, where extra virgin olive oil is a staple ingredient. These studies have demonstrated that individuals who consume a minimum of 50ml daily have lower levels of inflammatory markers in their blood (5).

If you’re feeling extra creative, try topping off the vegetables and chicken with a sprinkle of freshly squeezed lemon juice!

 

  1. Chambial, S., Dwivdei, S., Shukla, K., John, O., & Sharma, P. (2013). Vitamin C in Disease Prevention and Cure: An Overview. Indian Journal of Clinical Biochemistry. 28(4), 314-328. doi: 10.1007/s12291-013-0375-3
  2. Yilmas, B., Sahin, K., Bilen, H., Bahcecioglu, I., Biliir, B., Ashraf, S., … & Kucuk, O. (2015). Carotenoids and non-alcoholic fatty liver disease. Hepatobiliary Surgery and Nutrition. 4(3), 161-171. doi: 10.3978/j.issn.2304-3881.2015.01.11
  3. Menon, V., & Sudheer, A. (2007). Antioxidant and anti-inflammatory properties of curcumin. Advances in Experimental Medicine and Biology. 595. 105-125. doi: 10.1007/978-0-387-46401-5_3.
  4. Panahii, Y., Hosseini, M., Khalili, N., Naimi, E., Majeed, M., & Sahebkar, A. (2015). Antioxidant and anti-inflammatory effects of curcuminoid-piperine combination in subjects with metabolic syndrome: A randomized controlled trial and an updated meta-analysis. Clinical Nutrition. 34(6), 1101-1108. doi: 10.1016/j.clnu.2014.12.019
  5. Casas, R., Sacanella, E., Urpi-Sarda, M., Chiva-Blanch, G., Ros, E., Martinez-Gonzalez, M., …& Estruch, R. (2014). The effect of the Mediterranean diet on biomarkers of vascular wall inflammation and plaque vulnerability in subjects with high risk for cardiovascular disease. A randomized trial. PLoS One, 9(6). doi: 10.1371/journal.pone.0100084

 

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!
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Servings 6 servings

Ingredients
  

  • 6 Carrots medium
  • heads Cauliflower
  • ½ cup Extra Virgin Olive Oil divided three ways
  • lbs Chicken Breast
  • 1 tbsp Dried Thyme
  • 1 tbsp Turmeric powder
  • Salt and Pepper to taste

Instructions
 

  • Preheat oven to 375F and line a baking sheet with parchment paper or silicon baking mat.
  • Wash, peel, and chop carrots into sticks. Wash, stem, and chop cauliflower into 1” florets.
  • Coat chicken breast with 2 Tbsp of the olive oil. Season with thyme and sea salt and black pepper to taste. Set aside on the baking sheet.
  • Toss carrot sticks in ¼ cup of the olive oil and sprinkle with salt and pepper to taste. Set aside on the baking sheet beside the chicken breasts.
  • Toss cauliflower with the remaining olive oil, turmeric and salt and pepper to taste. Thoroughly combine until cauliflower is evenly covered in spices, then transfer cauliflower to the baking sheet with the carrots and chicken breast.
  • Place the baking sheet in the oven and bake for 30 minutes or until chicken breast is cooked through.
  • Remove baking sheet from the oven and divide onto plates. Enjoy!

Notes

Nutrition Per 1 Serving:
 
Calories - 418
Sugar - 6g
Fiber - 5g
Carbs - 14g
Fat - 24g
Protein - 38g
Broccoli & Mushroom Fried Rice

Broccoli & Mushroom Fried Rice

Two Glasses with Detox Green Smoothie

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 with anti-inflammatory foods important for keeping our bodies healthy.

Mushrooms have been used in medicine for centuries. More recently, research into to the compounds contained in mushrooms are revealing their anti-inflammatory properties. Mushrooms contain a number of metabolites, including polysaccharides, terpenoids, peptides, and phenolics, which exhibit anti-inflammatory properties. It is believed that these metabolites reduce the number of messengers in our body that initiate an inflammatory response. (1)

Broccoli is a nutrient-rich vegetable, which also helps our body reduce inflammation. Sulforaphane is one compound within broccoli that is responsible for its anti-inflammatory properties. Research has shown that this compound limits the production of molecules important in the pathway that drives inflammation. (2)

This recipe uses avocado oil to prepare the vegetables. Avocados have recently become known as a superfood, in part, due to their anti-inflammatory properties. Avocados have been shown to modulate the human inflammatory response by blocking activation of key molecules in this process. (3) Additionally, avocados have high levels of carotenoids, a group of pigment molecules, which research shows are reduce inflammation and lower cancer risk. (4)

Lastly, garlic is a widespread favourite spice, adding wonderful flavours and aromas to dishes. Garlic is also associated with reduced inflammation! Research demonstrated that individuals who took garlic supplements showed significantly lower levels of inflammations markers in their blood. (5)

 

  1. Elsayed, E., Enshasy, H., Wadaan, M., & Aziz, R. (2014). Mushrooms: A potential Natural Source of Anti-Inflammatory Compounds for Medical Applications. Mediators of Inflammation, 2014. doi: 10.1155/2014/805841
  2. Hwang, J., & Lim, S. (2014). Antioxidant and Anti-inflammatory Activities of Broccoli Florets in LPS-stimulated RAW 264.7 Cells. Preventative Nutrition and Food Science, 19(2), 89-97. doi: 10.3746/pnf.2014.19.2.089
  3. Donnarumma, G., Paoletti, I., Buommino, E., Fusco, A., Baudouin, C., Msika, P., … & Baroni, A. (2011). AV119, a natural sugar from avocado gratissima, modulates the LPS-induced proinflammatory response in human keratinocytes. Inflammation, 34(6), 568-575. doi: 10.1007/s10753-010-9264-6.
  4. Key, T., Appleby, P., Travis, R., Albanes, D., Alberg, A., Barricarte, A., … & Allen, N. (2015). American Journal of Clinical Nutrition. 102(5), 1142-1157. doi: 10.3945/ajcn.115.114306
  5. Mirzavandi, F., Mollahosseini, M., Salehi-Abargouei, A., Makiabadi, E., & Mozaffari-Khosravi, H. (2020). Eeffects of garlic supplementation on serum inflammatory markers: A systematic review and meta-analysis of randomized controlled trials. Diabetes and Metabolic Syndrome, 14(5), 1153-1161. doi: 10.1016/j.dsx.2020.06.031 

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 with anti-inflammatory foods important for keeping our bodies healthy.
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Servings 4 servings

Ingredients
  

  • 2 cups Broccoli chopped into small florets
  • 1 tbsp Avacado Oil
  • 2 cups Mushrooms sliced
  • ½ Garlic clove, minced
  • 1 tbsp Coconut Aminos
  • ¼ cup Almonds slivered
  • 1 tbsp Onion Powder
  • 1 tsp Sea Salt
  • 3 stalks Green Onion chopped
  • ¼ cup Cilantro chopped

Instructions
 

  • Add broccoli florets to the bowl of a food processor and pulse with the S-blade until the pieces of broccoli are similar to the size of rice.
  • Over medium heat, in a large pan, warm avocado oil. Once the oil is warmed, add in the broccoli, mushrooms and garlic. Cook for 10 minutes, stirring frequently.
  • Once the ingredients are fork tender, add in the coconut aminos, almonds, onion powder and sea salt. Continue cooking for approximately 3 minutes, stirring frequently. Remove from heat.
  • Garnish with green onions and cilantro. Divide onto plates, then enjoy!

Notes

Nutrition Per 1 Serving:
 
Calories - 121
Sugar - 3g
Fiber - 3g
Carbs - 9g
Fat - 8g
Protein - 5g