Blood Orange Overnight Oats with Tahini

Blood Orange Overnight Oats with Tahini

Coconut Chicken Curry with Zoodles

Most of us prefer easy-to-make breakfasts that are quick to grab-and-go during busy (or sleepy) mornings! Well, there is nothing easier than this Blood Orange Overnight Oats with Tahini!

The oats in this recipe is a good source of dietary fibre. Adequate fibre intake is important for many reasons including gut health and maintaining optimal cholesterol levels. But you may not have known that high-fibre diets are also associated with a lower risk of many types of cancer including bowel and breast cancer.

Blood oranges, as a citrus fruit, have piths that are rich in bioflavonoids. Bioflavonoids are used to increase the action of vitamin C, to reduce inflammation, and to treat allergies. Plus – you guessed it! – bioflavonoids have been shown to reduce the risk of certain cancers! Additionally, the deep red colour of blood oranges indicate a high concentration of antioxidants, which are known to prevent DNA damage that can lead to cancer development.

Tahini and chia seeds are rich in minerals and high-quality plant-based protein. Both maintaining a plant-based diet and consistent habits that focus on increasing nutrient-density of foods consumed are important factors in reducing cancer risk.

So, try it out… It’s a simple weekday breakfast that you can prepare in advance and the whole family is sure to enjoy!

And if you like recipes like this one, you will LOVE our FREE 1-day Cancer Prevention Meal Plan, which is packed with 6 fantastic meals formulated to include loads of nutrients and antioxidants that may help prevent cancer. Check it out! 

Blood Orange Overnight Oats with Tahini

Most of us prefer easy-to-make breakfasts that are quick to grab-and-go during busy (or sleepy) mornings! Well, there is nothing easier than this Blood Orange Overnight Oats with Tahini!
Prep Time 5 mins
Cook Time 8 hrs
Total Time 8 hrs
Course Breakfast, Snack
Servings 2 servings

Ingredients
  

  • 1 cup Oats rolled
  • cups Plain Coconut Milk unsweetened from the carton
  • 1 oz Collagen Powder
  • 1 tbsp Chia Seeds
  • 2 Blood Oranges small, peeled and chopped
  • 1 tbsp Tahini

Instructions
 

  • Add the oats, coconut milk, collagen powder, chia seeds, and chopped oranges to a
    mixing bowl. Mix well. Cover and place in the fridge overnight, or for at least 8 hours.
  • Remove the oats from the fridge and divide them into jars. Top with tahini. Enjoy!

Notes

Nutritional Information
Amount per serving:
Calories - 394
Carbs - 53g
Fiber - 9g
Sugars - 17g
Protein - 21g
Fat - 12g
Coconut Chicken Curry & Zoodles

Coconut Chicken Curry & Zoodles

Coconut Chicken Curry with Zoodles

Many folks complain about feeling deprived while following a keto diet, but with recipes like this Coconut Chicken Curry & Zoodles – you’re sure to enjoy your mealtime. Whether you are following a ketogenic diet or not, this dish is a healthy, satisfying and well-balanced meal that’s sure to “hit the spot!

With avocado oil and full-fat coconut milk this recipe is chock-full of healthy medium-chain triglycerides and omega 9’s to help you feel fuller for longer, support a healthy metabolism, and help reach fat-intake targets for those following a keto diet.

Zucchini noodles aka “zoodles” are a low-carb, pasta alternative for those following a keto diet. That said, even if you are not following keto, zucchini noodles offer a lighter, fresher feeling base to a meal – which is especially pleasing during summer months when we tend to crave lighter meals anyway.

Turmeric, curry powder, cumin and black pepper ensure this meal is not only brimming with delicious flavour, but also filled with powerful antioxidants and anti-inflammatory compounds like curcumin from the turmeric. Plus, black pepper acts synergistically with turmeric to increase its anti-inflammatory action.

So, give it a try! Fill your plate with some beautiful and tasty Coconut Chicken Curry & Zoodles!

And if you like recipes like this one, you will LOVE our 7-day Ketogenic Menu Plan which is packed with over 40 fantastic keto meal and snack recipes and a grocery list to make shopping easy! Check it out!

 

7-Day Keto Meal Plan

Coconut Chicken Curry with Zoodles

Coconut Chicken Curry & Zoodles

Whether you are following a ketogenic diet or not, this dish is a healthy, satisfying and well-balanced meal that’s sure to “hit the spot!
Total Time 30 mins
Course Main Course
Servings 4
Calories 533 kcal

Ingredients
  

  • 4 tbsp Avocado Oil (divided)
  • 1 lb Chicken Breast (boneless, skinless, cubed)
  • 1 1/2 cups Organic Coconut Milk
  • 2 tbsp Coconut Butter (aka Coconut Manna)
  • 3 tbsp Coconut Flour
  • 2 tbsp Turmeric
  • 1 tbsp Curry Powder
  • 1 tsp Cumin
  • 1/4 tsp Sea Salt
  • 1/4 tsp Black Pepper
  • 2 Zucchini (spiralized)

Instructions
 

  • In a large skillet, heat half of the avocado oil over medium heat. Add in the cubed chicken breast and cook for 10 to 12 minutes or until the chicken is cooked through.
  • In a small saucepan, whisk together the coconut milk, coconut flour, turmeric, curry powder, cumin, salt and pepper. Bring to a gentle boil, reduce heat and allow the sauce to thicken slightly.
  • Once the sauce is your desired thickness, add it to the skillet with the chicken and cook for 5 minutes.
  • In a separate skillet, add the other half of the avocado oil over low heat and add the spiralized zucchini. Add a lid to steam the zucchini and cook for 5 to 10 minutes on low heat.
  • Divide the zucchini noodles between plates. Top with the coconut chicken curry. Enjoy!
  • Store leftovers in an airtight container in the fridge for up to three days.

Notes

Nutritional Information
Amount per serving:
Calories – 533
Carbs – 15g
Fiber – 6g
Sugars – 5g
Protein – 30g
Fat – 40g
Keto Lemonade

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 option! 

Most store-bought or restaurant lemonade is chock-full of sugar in order to allow its sweet flavour to balance the sour flavour from the lemons. By making your own lemonade at home you’re in control of the sweetener!

Stevia (liquid) is the sweeter of choice in this recipe. Stevia has 0 calories, no sugar, and a powerful sweet flavour — meaning you only need a few drops! Plus, stevia liquid drops have a less metallic taste than the powdered form.

Lemon juice is a low-carb, natural source of electrolytes such as calcium, magnesium, potassium, and trace amounts of sodium. Just make sure you squeeze it fresh for the best flavour and the densest nutrients!

Sea salt is an important addition to this lemonade recipe, as it offers an additional boost of electrolytes to help you rehydrate. If you’ve been exercising, enjoying the outdoors in warm weather, or if you’re doing your best to get through the “keto flu”, the sea salt in this recipe can help address dehydration just like the minerals in your favourite sports drink.

Give it a try! Quench your thirst this summer with this restorative Keto Lemonade recipe. 

Keto Lemonade

Keto 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 option! 
Total Time 5 mins
Course Drinks
Servings 4
Calories 7 kcal

Ingredients
  

  • 4 cups Water
  • 1/2 cup Fresh-squeezed Lemon Juice
  • 10 drops Stevia Extract (or to taste)
  • 1/8 tsp Sea Salt (ideally Himalayan or grey rock salt)
  • Ice (optional)
  • Mint (garnish)

Instructions
 

  • Combine all ingredients, except mint, in a large pitcher. Stir well to mix.
  • Garnish with mint and enjoy!

Notes

Nutritional Information
Amount per serving:
Calories – 7
Carbs – 2g
Fiber – 0.1g
Sugars – 0.8g
Protein – 0.1g
Fat – 0.1g
Black Bean Brownies & Other Healthy Baking Alternatives

Black Bean Brownies & Other Healthy Baking Alternatives

Black Bean Brownies with Slivered Almonds

With current COVID-19 restrictions and everyone stuck in their homes, many people are turning to baking as a fun activity to keep busy. We can certainly understand why – whether you’re baking for yourself, with a spouse, or to keep the kids entertained. However, as mentioned in an earlier post sugar can depress the immune system and contribute to unwanted weight gain. Of course, weight gain is already a struggle for many people who are confined to their homes without the energy, time, space or equipment to work out, all while over-indulging in food.

  1. The first healthy baking tip we want to share is to manage portions. When baking muffins and cookies try to make them smaller by using mini muffin tins or rolling cookies into smaller balls. If time is not on your side you can batch cook and freeze half the cookies or muffins. If you do have a lot of time then try not doubling the recipe as this may cause boredom eating and overindulging.
  2. The second healthy baking tip we want to share is to make some healthy switch outs. By swapping certain ingredients you can make your baking lower in calories and sugar.

Below are some ideas for healthy switch outs:

  • Switch out sugar for swerve or xylitol or simply reduce the sugar serving in the recipe
  • Switch out cow’s milk for unsweetened almond milk
  • Switch out butter for coconut oil
  • Switch out white flour for whole grain flour or almond flour
  • Switch out chocolate chips for Krista stevia sweetened chocolate chips
  • Switch out sour cream for Greek yogurt or coconut yogurt
  • Switch out eggs for flax seed (if have a problem with eggs or they were out at the grocery store). To do this, add 1 tbsp of flaxseed meal (ground flaxseed) to 3 tbsp of water and allow it to sit for 3-5 minutes. Use the gelled mixture in place of 1 whole egg for an extra kick of fibre to your recipe!
  1. The third and final healthy baking tip we want to share is to try and use recipes that have hidden vegetables or beans in it such as chocolate zucchini loaf, black bean brownies or carrot muffins.
Black Bean Brownies with Slivered Almonds

Black Bean Brownies & Other Healthy Baking Alternatives

One healthy baking tip is to use recipes that have hidden vegetables or beans, such as chocolate zucchini loaf, black bean brownies or carrot muffins.
Total Time 40 mins
Course Dessert
Servings 12
Calories 249 kcal

Ingredients
  

  • 2 cups Black Beans (cooked)
  • 3 Eggs
  • 1/4 cup Coconut Oil (melted)
  • 1 tsp Vanilla Extract
  • 1/4 tsp Sea Salt
  • 3/4 cup Cocoa Powder
  • 1/4 cup Coconut Sugar
  • 1/4 cup Apple Sauce
  • 1/2 tsp Baking Powder
  • 3 1/2 ounces Dark Organic Chocolate 75% (chopped and divided)
  • 1/4 cup Sliced Almonds

Instructions
 

  • Preheat oven to 350ºF (177ºC) and line an 8 x 8 baking dish with parchment paper. (Use a bigger dish if making more than 9 servings.)
  • Add the cooked black beans and eggs to a food processor. Turn it on and stream in the coconut oil. Let the food processor blend for about 60 seconds, or until the black beans are very smooth.
  • Add vanilla, salt, cocoa powder, coconut sugar, honey and baking powder to the black bean Blend until all incorporated, scraping down the sides of the bowl if needed.
  • Add half of the chocolate to the brownie batter and pulse 5 or 6 times until it is mixed in.
  • Transfer brownie batter to the prepared baking dish and smooth into an even layer. Sprinkle the remaining chocolate and the sliced almonds evenly over top of the brownies.
  • Bake for 30 to 35 minutes, or until a toothpick inserted into the centre comes out with just a few moist crumbs.
  • Let the brownies cool completely before transferring to the fridge for at least 4 hours before cutting into squares. Enjoy!

Notes

Nutrition Facts

Calories – 249
Carbs – 24g
Fiber – 8g
Sugars – 8g
Protein – 9g
Fat – 15g
Virgin Bloody Mary: A Mocktail That Supports Weight Loss

Virgin Bloody Mary: A Mocktail That Supports Weight Loss

Crispy Coconut Chicken Fingers Recipe Koru Nutrition

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 lycopene which can help increase metabolism up to one third.

Your celery stick only contains 3 calories. Even with minimal calories, celery can help flush fat out of your system, and can help regulate fluid balance to rid the body of excess fluid that might be giving you a puffy look.

A pinch of cayenne pepper stimulates metabolism by 20% and helps to clean fat out from arteries.

Black peppercorns can promote digestion and relives intestinal gas and bloating, helps liver function (your key fat burning organ) and stimulates breakdown of fat cells.

Horseradish helps liver to get rid of toxins in the body, aids in weight loss, and helps with digestion.

We’re suggesting a virgin mocktail, but if you are going the non-virgin route and adding vodka, here is what you need to know: Vodka contains nothing other than ethanol and water. This means that vodka has pretty much no nutritional value. There are no sugar, carbs, fibre, cholesterol, fat, sodium, vitamins, or minerals in vodka.

All of the calories come from the alcohol itself. The more concentrated your vodka is (the higher the proof), the more calories it contains. The “proof” is a number that refers to the percent of alcohol in the liquor. You can figure out the percent by dividing the proof in half. For example, 100 proof is 50 percent alcohol, while 80 proof is 40 percent alcohol.

The calorie content is generally the same between different brands of vodka that are that same proof. Kettle One, Smirnoff, Grey Goose, Skyy, and Absolut vodka, for example, are all 80 proof vodkas and each contain 96 calories per 1.5-ounce shot, or 69 calories per ounce.

Next time you find yourself craving a drink, give this one a try!

 

Bloody Mary

Virgin Bloody Mary

A Mocktail That Supports Weight Loss
Total Time 5 mins
Course Drinks
Servings 1
Calories 30 kcal

Ingredients
  

  • 3 ozs Tomato Juice
  • 1/2 oz Lemon Juice
  • 1 dash Worcestershire Sauce
  • Horseradish (to taste)
  • Celery Salt
  • Ground Black Peppercorns
  • 2 dashes Hot Sauce (Tabasco or Cholula)
  • 1 pinch Cayenne
  • Celery stalk (garnish)

Instructions
 

  • Combine ingredients in a tall glass with ice cubes. Stir well to mix.
  • Garnish with a celery stalk and enjoy!

Notes

Nutritional Information
Amount per serving:
Calories – 30
Carbs – 7g
Fiber – 1g
Sugars – 4g
Protein – 1.5g
Fat – 0.5g
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© 2020 Koru Nutrition Inc. All Rights Reserved.

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© 2020 Koru Nutrition Inc. All Rights Reserved.