Classic Pot Roast

Classic Pot Roast

Two Glasses with Detox Green Smoothie

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 meal by adding in a tossed salad, or some steamed broccoli – and dinner is on the table in a flash, with built in leftovers for lunches! This roast is even better the next day.

As we discuss in depth in our Nutrition Simplified article, consuming all four macronutrients – complex carbohydrates, proteins, healthy fats, and fibre – at each meal is a foundational concept for a healthy diet. With this recipe, we wanted to highlight how truly simple (and comforting, and delicious!) eating macronutrient balanced meals can be.

Root Vegetables such as carrots provide a source of complex carbohydrates within this dish. Complex carbohydrates are important sources of energy for our bodies.

Beef provides complete proteins needed by the body. If possible, look for grass fed beef because they tend to be leaner and therefore, contain less calories. Proteins help build, repair, and maintain our body’s tissues, plus they make the antibodies that boost our immune system, fight infections, carry oxygen throughout the body, boost metabolism, and reduce food cravings.

Olive oil provides a source of healthy fats, primarily monounsaturated fatty acids (MUFAs). MUFAs are known to be heart-healthy and has benefits such as improved cholesterol levels, lower blood pressure, and reduced risk of heart disease. Including healthy fats in a meal increases satiety, and helps you feel fuller for longer.

Of course, beef contains fats as well; and if you have chosen a grass fed animal product, you’ll be getting even more healthy fats! Grass fed beef tend to contain lower amounts of saturated fats and pro-inflammatory omega-6 fats, and higher amounts of anti-inflammatory omega-3 fats such as Alpha Linolenic Acid (ALA).

Onions contain about an equal amount of soluble and insoluble fibres. Generally speaking, fibre helps faciliate regular bowel movements and providing an important source of fuel for the good bacteria in our guts. Specifically, soluble fibre acts similarly to a “sponge” soaking up water and toxins to carry them out of the body; and insoluble fibre acts almost like a “broom”, sweeping food along the digestive tract to keep it moving.

Lastly of note, cinnamon helps balance blood sugar by lowering insulin resistance.

A pot roast might seem like an indulgent comfort-meal. But, with these healthy ingredients, balanced macronutrients, and simple crock-pot preparation… you can’t go wrong! We hope you enjoy this.

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.

Ingredients
  

  • 3-4 lbs roast ideally grass feed, chuck or round
  • 1 lbs carrots peeled and cut into large chunks
  • 2 sweet vidalia or yellow onions roughly chopped
  • 1 lbs root vegetables of choice golden beets, parsnips, or turnip all work
  • 2 stalks celery cut into 2" chucks (optional)
  • 2 tbsp Olive Oil
  • 1-2 tsp sea salt to taste
  • 1 tsp pepper freshly ground is best
  • 1 tsp dried thyme optional
  • 1 tsp ground Ceylon cinnamon optional
  • 4 cloves garlic thinly sliced
  • 2 cups beef broth or bone broth
  • ¼ cup balsamic vinegar
  • 2 tbsp starch arrowroot or tapioca work well
  • 2 tbsp cold water
  • ½ cup parsley chopped (optional)

Instructions
 

  • Combine salt, pepper and dried spices. Season roast with spice blend on all sides.
  • Optional - Heat oil in a skillet. Sear the roast, browning each side for 4 – 5 minutes. Searing helps seal in the moisture, though if you are pressed for time, you can skip this step with little loss of flavour.
  • To your slow cooker add carrots, onions, root vegetables, celery (if using), and garlic.
  • Place meat on top of vegetables in the crock pot, then add the broth and balsamic vinegar. Cover and cook on low for 8 hours.
  • After 8 hours, pour off the liquid, through a mesh strainer, and into a medium pot. Heat over medium-high heat, bringing to a simmer.
  • In a small bowl combine water and starch, mixing to blend smooth. Add starch mixture to the medium pot, stirring to blend and thicken the gravy.
  • Pour gravy over beef and vegetables and serve. Enjoy!
Ashwagandha Moon Milk

Ashwagandha Moon Milk

Two Glasses with Detox Green Smoothie

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 resilient to stressors. Ashwagandha specifically can help balance blood sugar levels, reduce anxiety and depression, improve sleep quality, and reduce pain and inflammation. If you’re interested in the health benefits of Ashwagandha, we’ve written about it in more detail here.

The addition of warming herbs and spices such as cinnamon, ginger and nutmeg compliments the bitter and pungent flavours of Ashwagandha perfectly. These spices aren’t without their own health benefits, however! Warming spices are known to benefit circulatory health, help control blood sugar levels, and promote digestive health. Plus, these warming spices have a comforting aroma, and a calming, nourishing effect.

Dosage:

Consume 1 teaspoon Ashwagandha powder (equivalent to 1-gram or 1,000-milligram extract) per day. As with many herbal remedies, it can take,6 to 12 weeks to observe the full effects. Dosages used in studies range from 250mg per day up to 600mg per day.

Ashwagandha Moon Milk

Ashwagandha Moon Milk is ideally sipped daily before bedtime. Moon milk contains a blend of adaptogenic herbs and spices to help inspire a restful night’s rest.
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins

Ingredients
  

  • 1 cup Milk of Choice whole, almond, coconut, etc.
  • ½ tsp Ground Ashwagandha Powder
  • ½ tsp Ground Cinnamon
  • ¼ tsp Ground Ginger
  • pinch Ground Nutmeg
  • 1 tsp Coconut Oil
  • 1 tsp Honey or Maple Syrup

Instructions
 

  • Bring the milk to a low simmer, but don't let it boil.
  • Once the milk is hot, whisk in the Ashwagandha, cinnamon, ginger, and nutmeg. Gently simmer for 5 mins.
  • Stir in the coconut oil, and pour the moon milk into a cup. Sweeten with honey or maple syrup, if desired. Enjoy!

Notes

Nutrition Per 1 Serving:
 
Calories - 104
Sugar - 8g
Fiber - 1.5g
Carbs - 10.5g
Fat - 7g
Protein - 1g
Squash Pancakes

Squash Pancakes

Smoked Salmon Avocado Toast

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 cravings and blood work will determine which diet is the most appropriate.

Whether you and your family are affected by autism, are navigating a specialized diet, or are just looking for a healthy breakfast recipe that is gluten and dairy free – this quick and easy-to-prepare pancake recipe is simple to integrate into your diet, even if food choices are limited. And if you aren’t restricting any foods for health reasons, these pancakes are still delicious!

Pureed squash are low in calories but rich in nutrients such as Vitamin A, Vitamin B6 and over 50% of the Recommended Daily Intake of Vitamin C in just one cup. Squash also contains anti-stress minerals like calcium and magnesium. Plus, one cup of squash contains 7 grams of dietary fibre.

We wrote more about eggs on Facebook and Instagram, but some of the benefits include 40% of the Recommended Daily Intake of Vitamin D, choline and omega 3 to support brain function, and loads of protective antioxidants.

The last of the ingredients in this recipe is coconut oil, which is loaded with healthy fats that not only help you feel satisfied and fuller for longer, but also benefit brain health, weight management, immunity and more!

Give these tasty squash pancakes a try, and let us know what you think!

Squash Pancakes

Whether you and your family are affected by autism, are navigating a specialized diet, or are just looking for a healthy breakfast recipe that is gluten and dairy free – this quick and easy-to-prepare pancake recipe is simple to integrate into your diet, even if food choices are limited. And if you aren’t restricting any foods for health reasons, these pancakes are still delicious!
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins

Ingredients
  

  • 1 cup Pureed squash acorn or butternut if on a low oxalate diet
  • 4 Eggs
  • 1 tbsp Coconut oil

Instructions
 

  • Heat pan over medium-low heat. Add oil to melt and coat the pan.
  • While waiting for the pan to heat, mix pureed squash and eggs in a food processor or stand mixer (or by hand, in a large bowl, beating with a whisk).
  • Pour dollar-pancake sized dollops of the batter into the heated and oiled pan.
  • With a flipper, flip the pancakes then the edges begin to crisp. Be sure to cook the pancakes until they are golden on both sides and are fully cooked all the way through.
  • Enjoy topped with fruit, nut or seed butter, a drizzle or maple syrup, or your pancake topping of choice!
Holy Basil Pesto

Holy Basil Pesto

Smoked Salmon Avocado Toast

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, omelettes or scrambled eggs, as part of a salad dressing, as a topping to your chicken, or even just as a healthy spread on toast.

It is so simple – just place all the ingredients in a food processor and process until smooth!

Not only is holy basil pesto very quick and easy to make, but it has a lot of therapeutic properties!

As we wrote about in detail in our Top 5 Health Benefits of Holy Basil blog post, holy basil is chock-full of nutrients such as calcium, magnesium, zinc, Vitamin A, Vitamin C and antioxidants like chlorophyll. Holy basil is best known for its adaptogenic properties, in short meaning it assists humans in adapting to stress. As a therapeutic herb, holy basil promotes a sense of calmness and relaxation, which can be helpful if you’ve been feeling stressed out or frazzled.

Don’t let the small size of pine nuts deceive you… they pack a nutrient punch! Pine nuts are rich in nutrients such as vitamin E, vitamin K, copper, iron, and manganese. Believe it or not, Ancient Greeks and Romans, traditionally used pine nuts as an aphrodisiac. Pine nuts contain pinolenic acid, which recent research has found to be an effective appetite suppressant as it triggers hunger suppressant hormones in the gut. Plus, pine nuts are an excellent source of monounsaturated fatty acids, which have been linked to lower cholesterol levels and a lower risk of heart attack.

Most of us know garlic is a superfood! It is antibacterial, anti-fungal, anti-viral, and supports the immune system and cardiovascular system. Plus, it adds a ton of flavour to this pesto!

The olive oil in this recipe contains lignans, which are powerful antioxidants that can help protect against breast, colon and prostate cancer by suppressing early cancer changes in cells. Olive oil also contains vitamin E, which can help combat oxidative stress and free radical damage. Oxidative stress and free radical damage are caused where there are too many potentially harmful compounds circulating in the body, and not enough protective compounds (like vitamin E) to counteract them. Of course, olive oil, is a staple in the Mediterranean Diet, which is well-known to promote a healthy weight and benefit heart health!

Adapted from The Backyard Homestead.

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, omelettes or scrambled eggs, as part of a salad dressing, as a topping to your chicken, or even just as a healthy spread on toast.
Prep Time 10 mins
Total Time 10 mins
Servings 2 cups

Ingredients
  

  • 2 cups Holy basil leaves fresh
  • 1 Garlic clove crushed or finely minced
  • 1 pinch Sea salt
  • ½ cup Parmesan cheese grated or substitute nutritional yeast for dairy free option
  • ½ cup Extra virgin olive oil
  • cup Pine nuts or substitute walnuts

Instructions
 

  • Add basil leaves, garlic, and salt to the bowl of your food processor.
  • Using the S-blade, pulse until a paste begins to form. You may need to stop and scrape down the sides of the food processor bowl to incorporate all the ingredients well.
  • Add the Parmesan cheese (or nutritional yeast) and pulse again to incorporate.
  • Then, with the food processor running, pour in the olive oil in a thin, steady stream.
  • Finally, add the pine nuts and continue processing until the pesto is a smooth desirable texture.
JuicePlus Chocolate Bark

JuicePlus Chocolate Bark

Coconut Chicken Curry with Zoodles

As you may know, at Koru Nutrition we love chocolate and love ways to incorporate healthy options into our diet. So, is there a better combination than a healthy chocolate recipe that includes 30 fruits and vegetables?!

The recipe below incorporates Juice Plus Chewables – a delicious kids’ chewable from juiced fruits and vegetables that kids love. Often they have no idea that they are consuming kale, spinach, tomatoes, carrots, pineapple, artichoke, cabbage, broccoli, beets, bilberries, and pomegranates – and that is just to name a few.

Research has shown that kids taking the Juice Plus chewables have fewer missed days of school, are taking fewer over the counter and/or prescription medications, are drinking more water, were visiting the doctor less, were consuming less fast food and soft drinks and were eating more fruits and vegetables.

The chocolate that we recommend is stevia sweetened dark chocolate chips. This helps us to enjoy that yummy chocolate taste without spiking blood sugars.

Plus, did you know that craving chocolate can be a sign of a magnesium deficiency? That is because chocolate contains magnesium along with other minerals and antioxidants.

Another great thing is you can store this chocolate bark in the freezer so it can last for several weeks.

So, what are you waiting for?

If you want your Juice Plus Chewables, click here to order.

    JuicePlus Chocolate Bark

    Prep Time 5 mins
    Cook Time 25 mins
    Total Time 30 mins
    Servings 12 pieces

    Ingredients
      

    • 2 cups Stevia Sweetened Chocolate Chips
    • 1 cup Juice Plus Gummies
    • ½ cup Raw Almonds can omit if taking to school
    • 2 tbsp Coconut Oil
    • 1 dash Himalayan Sea Salt

    Instructions
     

    • Place parchment paper down on a baking tray
    • Lay down almonds, any other nuts and seeds and Juice Plus chewables
    • Put chocolate chips in a stainless steel bowl and out over a pot of boiling water, stir frequently
    • Once melted add in coconut oil
    • Pour melted chocolate over nuts and gummies
    • Sprinkle shredded coconut or Himalayan sea salt on top
    • Place tray in Freezer
    • Once hardened break bark into small servings sizes

    Notes

    Nutritional Information
    Amount per serving:
    Calories – 210
    Carbs - 15g
    Fiber - 11g
    Sugars - 5.5
    Protein - 3g
    Fat - 14.5g