Herb & Greens Chicken Sliders

Herb & Greens Chicken Sliders

by | Sep 24, 2021 | Recipes

Two Glasses with Detox Green Smoothie

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 hormones interact with cells throughout your entire body. For many reasons your thyroid can stop releasing these hormones.

 

While diet alone won’t solve this issue, diet can support your thyroid and reduce symptoms. To learn more about the importance of thyroid health, check out our recent blog post here!

Chicken, the star ingredient in this recipe, is a source of zinc. Zinc is helpful as it “activates” thyroid hormones (1). In one case study, when an individual with a zinc-deficiency took zinc supplements, all thyroid hormones levels were found to increase as well (1). Chicken is also a good source of selenium, a nutrient also shown to “activate” thyroid hormones (2). It is important to remember that this recipe calls for lean chicken, which is recommended for best results. This means selecting skinless options and focusing on lean areas such as the breast and thighs.

Incorporated in these sliders are nutrient-dense green vegetables including broccoli and kale. While these vegetables contain many nutrients, research has shown that when eaten raw they can be potentially harmful to your thyroid. That is because they contain a goitrogen compound, which interferes with thyroid function (3). However, it is important to note that when cooked, this compound is deactivated. Therefore, individuals looking to support their thyroid should cook their dark leafy greens to get the best nutritional value.

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!

Preparation note: This recipe calls for the sliders to be grilled, but they can also be prepared in the oven on a baking sheet.

Herb & Greens Chicken Sliders

These chicken sliders are a quick, yet delicious paleo recipe that also supports your thyroid. Your thyroid is a gland near the base of your neck that releases hormones into your blood stream.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings

Ingredients
  

  • 1 lb Extra Lean Ground Chicken
  • 1 tsp Oregano dried
  • 1 tsp Basil dried
  • ½ tsp Thyme dried
  • ¾ tsp Sea Salt
  • Ground Black Pepper optional
  • 2 cups Kale Leaves very finely chopped
  • 2 cups Broccoli very finely chopped
  • 1 tbsp Extra Virgin Olive Oil
  • 1 head Boston Lettuce

Instructions
 

  • In a large mixing bowl, add all ingredients except the Boston lettuce and mix until well combined.
  • Divide the meat mixture into four even parts and form into patties. Each patty will be approximately 3 inches in diameter. Once formed, set aside.
  • Preheat grill to medium heat.
  • Grill the patties for approximately 15-20 minutes, flipping halfway through. Ensure patties are cooked through to 165 degrees Fahrenheit.
  • Plate Herb & Greens Chicken Sliders in a lettuce wrap with your favourite toppings. Enjoy!

Notes

Nutritional information per serving:
Calories: 218
Carbs: 5g
Fibre: 2g
Sugar: 1g
Protein: 22g
Fat: 13g

Rosemary Walnut Crusted Salmon

Rosemary Walnut Crusted Salmon

by | Sep 10, 2021 | Recipes

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 radicals 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 and Citrus Quinoa & Bean Salad.

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

 

Rosemary 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.
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Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2 servings

Ingredients
  

  • ¼ cup Walnuts very finely chopped
  • ¼ tsp Sea Salt
  • ½ tsp Ground Rosemary
  • 1 tsp Dijon Mustard
  • ½ tsp Lemon Juice
  • 1 tsp Extra Virgin Olive Oil divided
  • 2 x 4 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 tray liner.
  • Combine walnuts, salt and spices. Stir in the lemon juice, half of the oil, and combine well.
  • Rub the remaining oil over all sides of the salmon fillets. Place the salmon on the prepared baking sheet, skin down.
  • Use a spoon to layer the walnut mixture on top of each fillet. Top each fillet with the walnut mixture, pressing firmly with the back of the spoon to ensure it stays in place.
  • Bake for 12 to 15 minutes or until the salmon is cooked through and flakey.
  • Serve with a lemon wedge, if using. Enjoy!

Notes

Nutritional information per serving:
Calories: 359
Carbs: 3g
Fibre: 2g
Sugar: 0.5g
Protein: 31g
Fat: 26g

Hazelnut Cocoa Balls

Hazelnut Cocoa Balls

by | Jul 23, 2021 | Recipes

Two Glasses with Detox Green Smoothie

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, which aims to remove certain small-chain carbohydrates from your diet to reduce IBS symptoms including abdominal pain, bloating, constipation, and diarrhea – with a success rate of up to 86% (1).

A low-FODMAP diet restricts consumption of most grains and dairy, many fruits, and all legumes… so, choosing a healthy snack may seem difficult. But, this hazelnut cocoa bites recipe provides a tasty snack while containing all low-FODMAP ingredients! Plus, the recipe is also paleo and vegan friendly, too!

Hazelnuts are filled with nutrients and antioxidants that support and protect many of our body’s systems. Specifically, hazelnuts are considered to be heart healthy. Studies of individuals with consistent hazelnut consumption show a reduction in their bad cholesterol (LDL) while their good cholesterol (HDL) levels remained the same (2).

Cocoa powder is produced by crushing cocoa beans and removing the fat content. While cocoa powder is most famously associated with the production of chocolate goods, research shows that cocoa powder alone can have a positive impact on blood pressure. Molecules within the cocoa powder react with molecules in the blood to expand blood vessels, ultimately lowering blood pressure (3). These have mainly been studied in healthy adults, and more studies on long-term effects are still needed.

Moderation is key while on a low-FODMAP diet because while many foods, including hazelnuts and maple syrup, are low-FODMAP in small quantities, the amount of FODMAPs gets higher and higher the larger a portion size that’s consumed. So, if you’re on a low-FODMAP diet, be sure to watch the serving size while enjoying this delicious snack!

 

References

  1. Nanayakkara, W., Skidmore, P., O’Brien, L., Wilkinson, T., & Gearry, R. (2016). Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clinical and Experimental Gastroenterology, 9, 131-142. doi: 10.2147/CEG.S86798
  2. Orem, A., Yucesan, F., Orem, C., Akcan, B., Kural, B., Alasalvar, C., & Shahidi, F. (2013). Hazelnut-enriched diet improves cardiovascular risk biomarkers beyond a lipid-lowering effect in hypercholesterolemic subjects. Journal of Clinic Lipidology. 7(2), 123-131. doi: 10.1016/j.jacl.2012.10.005
  3. Ried, K., Fakler, P., & Stocks, N. (2017). Effect of cocoa on blood pressure. Cochrane Database System Review. 4(4). doi: 10.1002/14651858.CD008893

 

Hazelnut Cocoa Balls

This Hazelnut Cocoa Balls recipe make for a tasty snack while containing all low-FODMAP ingredients! Chocolate and hazelnut has never been this healthy!
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 8 servings

Ingredients
  

  • ¾+¼ cup Hazelnuts use ¼ cup to roll balls in
  • 3 tbsp Hemp Seeds
  • 2 tbsps Cocoa Powder
  • 2 tbsps Maple Syrup
  • ¼ tsp Sea Salt

Instructions
 

  • Preheat oven to 375ºF. Line a baking sheet with parchment paper or a silicon baking mat. Spread hazelnuts even on the baking sheet and cook in the oven for approximately 8 to 10 minutes, until lightly toasted and fragrant.
  • Remove hazelnuts from the oven and place in a clean kitchen towel. Rub the hazelnuts with the towel to remove the skins. Place skinned hazelnuts in a food processor and pulse to chop well. On a small plate, reserve a ¼ cup of the chopped hazelnuts.
  • To the food processor add the hemp seeds, cocoa powder, maple syrup and salt to the hazelnuts and pulse until the mixture begins to comes together. You may need to scrape down the sides of the bowl to ensure it processes evenly.
  • Once the mixture has formed together, scoop the mixture from the bowl of the food processor. Using clean dampened hands, roll the mixture into 1” ball, then roll each ball into the reserved chopped hazelnuts.
  • Place in a covered container in the fridge for approximately 20 minutes to allow the balls to harden slightly. Enjoy!

Notes

Nutritional information per serving:
Calories: 116
Carbs: 7g
Fibre: 2g
Sugar: 4g
Protein: 7g
Fat: 10g

Acai Bowl

Acai Bowl

by | Jul 15, 2021 | Recipes

Two Glasses with Detox Green Smoothie

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 in antioxidants which help prevent the body from free radical damage. Free radicals are made by the body through natural molecular processes and introduced into the body through environmental toxins. If free radicals are not neutralized in the body by antioxidants, they can cause damage and ultimately lead to disease. By neutralizing free radicals due to the high antioxidant content, acai berries help to protect the body against diseases such as cancer and diabetes (1). To learn more about the many benefits of acai berries, check out our acai berry article.

In addition to utilizing acai berry powder, this recipe contains many other healthy fruits. This is helpful as a diet rich in a wide-range of fruits provides a variety of fibres that help diversify the gut microbiome (2).

Kiwi is a particularly important food to highlight when discussing digestive health. Kiwi has been shown to have a positive impact on irritable bowel syndrome (IBS) symptoms such as abdominal discomfort and constipation. This ability is attributed to its high-water content and rich fibre content (3). Kiwi also benefits the gut microbiome. It contains the proteolytic enzyme, actinidin, which assists with the digestion of protein (3). 

The fruits in this recipe aren’t the only elements assisting with digestion. The flax seeds and chia seeds are also high in fibre content. The fibre in these seeds simultaneously feed the good bacteria in your gut and add bulk to your stool, helping you easily pass waste (4). 

When a bowl is this colourful, this nutritious, and this easy… it is too good not to try!

 

References:

  1. Florence, T. (1995). The role of free radicals in disease. Australian and New Zealand Journal of Ophthalmology. 23(1), 3-7. doi: 10.1111/j.1442-9071.1995.tb01638.x
  2. Holscher, H. (2017). Dietary fiber and prebiotics and the gastrointestinal microbiota. Gut Microbes. 8(2), 172-184. doi: 10.1080/19490976.2017.1290756
  3. Richardson, D., Ansell, J., & Drummond, L. (2018). The nutritional and health attributes of kiwifruit: a review. European Journal of Nutrition. 57(8), 2659-2676. doi: 10.1007/s00394-018-1627-z
  4. Slavin, J. (2013). Fiber and prebioitics: mechanisms and health benefits. Nutrients. 5(4), 1417-1435. doi: 10.3390/nu5041417

 

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.
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Prep Time 7 minutes
Cook Time 8 minutes
Total Time 15 minutes
Servings 2 servings

Ingredients
  

  • ¼ cup Oats
  • ¼ cup Almonds crushed
  • 1½ tsps Coconut Oil
  • 1½ tsps Raw Honey
  • 2 Bananas
  • 2 cups Frozen Berries
  • 1 cup Baby Spinach
  • 1 cup Almond Milk unsweetened
  • 2 tbsp Hemp Seeds
  • 1 tbsps Ground Flax Seed
  • 2 tbsps Chia Seeds
  • 2 tbsps Acai Powder
  • 2 tsps Cinnamon
  • ¼ cup Strawberries sliced
  • ¼ cup Blueberries
  • ¼ cup Raspberries
  • 1 Kiwi sliced

Instructions
 

  • In a dry pan toast, over medium-low heat toast the oats and crushed almonds for approximately 5 minutes. Toss frequently to avoid burning.
  • Add coconut oil and honey. Stir regularly for another 2-3 minutes ensuring ingredients are coated evenly. Remove granola mixture from heat and set aside to cool.
  • In a blender combine banana, frozen berries, spinach, almond milk, hemp seeds, ground flax seed, chia seeds, acai powder and cinnamon. Blend until smooth.
  • Divide smoothie mixture evenly into bowls. Top with strawberries, blueberries, raspberries, kiwi, and granola. Enjoy!

Notes

Nutritional information per serving:
Calories: 562
Carbs: 78g
Fibre: 18g
Sugar: 38g
Protein: 13g
Fat: 25g

Blueberry Turkey Breakfast Sausages Patties

Blueberry Turkey Breakfast Sausages Patties

by | Jul 9, 2021 | Recipes

Two Glasses with Detox Green Smoothie

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 symptoms.

FODMAP is an acronym for short-chain carbohydrates that the human body has difficulty digesting, and therefore can lead to IBS symptoms. Recent studies suggest that up to 86% of patients find relief from these symptoms on a low-FODMAP diet (1). We’ve written more about the low-FODMAP diet here. Remember, it is important to talk to a health care professional, such as your family doctor or naturopathic doctor to rule out any more serious conditions within your digestive system. 

In the standard American diet (SAD), wheat is the biggest contributor to FODMAPs in the diet (2). It is typical for a SAD breakfast to contain wheat-based items such as cereal, bread, bagels, or baked goods. When these items are eliminated during a low-FODMAP diet, making breakfast can seem challenging. This recipe provides a flavourful, quick, and filling alternative to start your day! Plus, these breakfast sausages can be made in batches and frozen, to be heated in a toaster oven or pan for those on-the-go mornings.

Many fruits are considered high-FODMAP foods because they are high in fructose, a natural sugar. However, blueberries are low in fructose and are therefore safe to eat in moderate quantities on a low-FODMAP diet. Blueberries were also recently listed as one of our Top 10 Brain-Boosting Superfoods!

This recipe includes extra-lean ground turkey which, in addition to being a low-FODMAP food, is considered a heart healthy choice compared to other ground meats. It contains lower levels of saturated fats, which is a known risk factor for cardiac disease (3). Turkey also contains the amino acid tryptophan which is the building block of neurotransmitters that help us feel happy, sleep well, and reduce cravings. 

With garlic and onion both being high-FODMAP foods, it can be difficult to replace the flavour infusion these ingredients provide. Ginger is a wonderful low-FODMAP flavour alternative incorporated into this recipe. Ginger also has the added benefit of having anti-inflammatory and antioxidant properties (4), and an affinity for soothing the digestive system.

 

1. Nanayakkara, W., Skidmore, P., O’Brien, L., Wilkinson, T., & Gearry, R. (2016). Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clinical and Experimental Gastroenterology, 9, 131-142. doi: 10.2147/CEG.S86798

2. Dunn, S., Datta, A., Kallis, S., Law, E., Myers, C., & Whelan, K. (2010) Validation of a food frequency questionnaire to measure intakes of inulin and oligofructose. European Journal of Clinical Nutrition, 65(3), 402-408. doi: 10.1038/ejcn.2010.272

3. O’Keefe, J., & DiNicolantonio, J. (2018). Effects of dietary fats on blood lipids: a review of direct comparison trials. Open Heart. 5(2). doi: 10.1136/openhrt-2018-000871

4. Mashhadi, N., Ghiasvand, R., Askari, G., Hariri, M., Darvishi, L., & Mofid, M. (2013). Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence. International Journal of Preventative Medicine. 4(1), 36-42. 

 

    Blueberry Turkey Breakfast Sausage Patties

    This recipe includes extra-lean ground turkey which, in addition to being a low-FODMAP food, is considered a heart healthy choice compared to other ground meats.
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    Prep Time 10 minutes
    Cook Time 15 minutes
    Total Time 25 minutes
    Servings 2 Servings (4 patties)
    Calories 211 kcal

    Ingredients
      

    • 8 ozs Extra Lean Ground Turkey
    • 1½ tsps Italian Seasoning equal parts mixture of dried basil, dried parsley, dried oregano, dried thyme, and dried rosemary, do not use Italian Seasoning mixes with garlic, onion, or other high-FODMAP ingredients if you are on a LOW-FODMAP diet
    • 1 tbsp Maple Syrup
    • ½ tsp Ginger peeled and minced
    • ⅓ tsp Sea Salt
    • 2 tbsp Arrowroot Starch
    • ¼ cup Blueberries fresh, frozen or dried
    • 1½ tsps Coconut Oil

    Instructions
     

    • In a large mixing bowl, combine the ground turkey, Italian seasoning, maple syrup ginger, salt and arrowroot starch, mixing until well blended.
    • Gently fold blueberries into the turkey mixture.
    • Divide the mixture into 4 equal parts. Using your hands, shape the mixture into patties, approximately 4-inches in diameter. Set aside.
    • Heat the coconut oil in a large frying pan over medium-high heat.
    • Once the pan is warmed, cook turkey patties for approximately 4-5 minutes on each side, until the patties are fully cooked through.
    • Serve and enjoy!

    Notes

    Nutritional information per serving:
    Calories: 180
    Carbs: 17g
    Fibre: 1g
    Sugar: 8g
    Protein: 19g
    Fat: 4g