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.

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

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

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

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. 

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 fact, in our article, Top 10 Brain-Boosting Foods, both eggs and kale were listed as foods beneficial to supporting brain health.

Egg yolks are a wonderful source of choline, which is a main component of the neurotransmitter acetylcholine. Neurotransmitters are what our brain cells, neurons, use to communicate with each other. Acetylcholine, specifically, has been shown to play an important role in memory. So, by extension it is important that our body has a sufficient supply of choline to make this neurotransmitter to help us remember all the things we need to! (1)

Kale is a cruciferous vegetable rich in nutrients! Research has shown that individuals who have higher levels of vitamin K, achieved through consuming their leafy greens, have less memory challenges than those with lower levels of vitamin K. (4)

Other hidden gems in this recipe include garlic and olive oil, which act as immune system supports and antioxidants, respectively, while adding a delicious flavours!

For added benefit, try switching your store-bought pesto, for our home-made nutrient dense Holy Basil Pesto. This pesto recipe is loaded with nutrients and antioxidants, which is another great way to support brain health. It also has adaptogenic properties, meaning it helps individuals adapt to stress, which is key whether recovering from a brain injury, or just coping with the challenges of everyday life.

References

1. Haddelmo, M. (2006). The Role of Acetylcholine in Learning and Memory. Current Opinon in Neurobiology, 16(6), 710-715. doi: 10.1016/j.conb.2006.09.002
2. Nurk, E., Refsum, H., Bjelland, I., Drevon, C., Tell, G., Ueland, P., … & Vollset, S. (2013). Plasma free choline, betaine and cognitive performance: the Hordaland Health Study. The British Journal of Nutrition, 109(3), 511-519. doi: 10.1017/S0007114512001249.
3. Ferland, G. (2012). Vitamin K and the Nervous System: An Overview of its Actions. Advances in Nutrition, 3(2), 204-212. doi: 10.3945/an.111.001784
4. Nurk, E., Refsum, H., Bjelland, I., Drevon, C., Tell, G., Ueland, P., … & Vollset, S. (2013). Plasma free choline, betaine and cognitive performance: the Hordaland Health Study. The British Journal of Nutrition, 109(3), 511-519. doi: 10.1017/S0007114512001249.

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 minutes in the kitchen, this creamy dessert can be in your bowl.

Did you know bananas are a good source of potassium? An imbalance of potassium can cause many different symptoms, including weakness, fatigue, muscle cramps, and mood changes such as anxiety. Low levels of potassium can increase mental fatigue and reduce your body’s ability to handle stress.

Green tea is known for it’s antioxidant effect, but it is also a great source of amino acid theanine. According to the research, theanine can increase feelings of relaxation and calm. One study found that participants who drank green tea showed “improvements in mood, cognition and a reduction of stress and anxiety-like symptoms”.

If you are like most folks and have a bunch of frozen bananas in the freezer for that banana bread you’ve been meaning to make, try this instead! It’s way fewer dishes too!

 References

https://pubmed.ncbi.nlm.nih.gov/31758301/

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, in this quick and simple crockpot recipe, we are combining the health benefits of fish and seaweed in a single mouth-watering bowl of soup!

Oily fish, such as cod, are chock full of Omega 3 fatty acids – a nutrient that most of us are not getting enough of in our diets! Omega 3 fats are needed for hormone function, as well as the health of our brain and eyes. Omega 3 fats are heart healthy and, when in balance, support the reduction of systemic inflammation and inflammatory conditions. During pregnancy, Omega 3 fats help support the development of the fetus’ nervous system.

Seaweed, as a group, are some of the most nutrient-dense foods in the world! Dulse, the seaweed used in this recipe, is rich in minerals – especially iodine, which supports thyroid function and fetal brain development during pregnancy. Dulse contains numerous vitamins and antioxidants as well, plus fibre to maintain gut health and bowel regularity.

If you don’t have a crockpot, or you’re looking for a quicker dinner option – you can simmer this soup for about an hour on the stovetop instead, just until the carrot and celery root chunks are softened.

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 pregnancy are:

• iron
• calcium, and
• folate.

This recipe contains 3mg of iron, which equates to approximately 11% of the Recommended Daily Allowance (RDA) for pregnant women and approximately 16% RDA for most adults; 115mg of calcium, which is approximately 10% RDA for pregnant women and 12% RDA for other adults; plus 103mcg of folate, which is approximately 17% RDA for pregnant women and about 26% RDA for all other adults.

This Beef and Broccoli dish also contains ginger, which not only tastes great, but can help with indigestion and nausea (from pregnancy or otherwise).

Also highlighted in this recipe is tons of broccoli which is a superfood and high in fibre and many other nutrients including vitamins, minerals, and phytonutrients.

Because it is quick to prepare, taking only 15 minutes, it is a great option if you are feeling tired and fatigued.

This recipe is for 2 servings sizes, but you could easily double the recipe to have leftovers the next day or to serve your whole family. You can store leftovers sealed in the fridge for up to 3 days.

This Beef and Broccoli dish can also be served on a bed of brown rice or cauliflower rice.

Enjoy!