Nut-Free Coconut Chickpea Blondies

Nut-Free Coconut Chickpea Blondies

Coconut Chicken Curry with Zoodles

A “blondie” might not seem like a healthy snack, but when you take a peek at these ingredients, you may be surprised to see how nutrient dense, yet decadent, they really are!

Chock full of nutrients, the star of this blondie is the nutty, buttery chickpeas. With both soluble and insoluble fibre they really pack a digestive punch. The soluble fibre, raffinose in chickpeas, gets broken down by the good bacteria in your gut – which means easier and more regular bowel movements. This is great news for all of us, but especially for kids returning to school, as the added stress and change in routine can often lead to constipation in children.

Sunflower seeds are the perfect pairing, providing plant-based protein and fat to keep energy up and blood sugar levels balanced. Sunflower seeds are also a great source of vitamin E, which helps keep hair, skin and nails looking good while protecting your cells from free radical damage. Unfortunately, approximately 60% of North American’s are not consuming adequate amounts of vitamin E daily. Emerging research suggests vitamin E may have a role in regulating allergic airway disease (like asthma)1, so adequate vitamin E consumption may be an important preventative in pediatric nutrition.

Lastly, coconut oil provides even more healthy fats. The type of saturated fat in coconut oil, medium chain fatty acids, is shuttled to the liver to provide a quick and useable energy source. For adults, eating coconut oil regularly has been shown to support increased metabolism and help promote fat burning, as well as raise HDL (good) cholesterol, which lowers the risk of heart disease. In children, coconut oil provides fuel for the brain to help keep them focused during learning.

This blondie recipe combines good fats with fibre and protein all while keeping the sugars low! There’s just 1 tsp of maple syrup in each blondie making these a solid lunch box addition or a super after school snack and best of all they’re NUT FREE!!

They’re quick and easy to mix together in the food processor, and lining your pan with parchment will make clean up a snap! And because it is so easy to make your kids can make it with you.

 

  1. Joan M. Cook-Millsand Christine A. McCary. Feb 3 2012. Isoforms of Vitamin E Differentially Regulate Inflammation. PMC3271790.

Nut-free Coconut Chickpea Blondies

A “blondie” might not seem like a healthy snack, but when you take a peek at these ingredients, you may be surprised to see how nutrient dense, yet decadent, they really are!
Prep Time 20 mins
Cook Time 25 mins
Total Time 45 mins
Servings 16 servings

Ingredients
  

  • ¾ tsp Coconut Oil
  • 2 cups Chickpeas cooked
  • ½ cup Sunflower Seed Butter
  • ¼ cup Maple Syrup
  • ½ tsp Cinnamon
  • ¼ tsp Sea Salt
  • ¼ tsp Baking Powder
  • ¼ tsp Baking Soda
  • cup Unsweetened Shredded Coconut plus extra for garnish

Instructions
 

  • Preheat oven to 350ºF (177ºC) and brush a baking dish with coconut oil (use an 8x8 pan for 16 blondies).
  • Add all ingredients to a food processor and process until smooth.
  • Spread the batter evenly into the pan. (The batter will be very sticky, so brushing a spatula with coconut oil first will help.) Sprinkle extra coconut over the top and press in gently.
  • Bake for 20 to 25 minutes or until toothpick comes out clean and edges are slightly browned. Let cool for 20 minutes, then cut into squares. Enjoy!

Notes

Leftovers
Store in the fridge for 5 days or freeze in an airtight container.
No Maple Syrup
Use honey instead.
 
Amount per serving:
Calories – 109
Carbs - 11g
Fiber - 2g
Sugars - 5g
Protein - 3g
Fat - 6g
Green Shrek Muffins

Green Shrek Muffins

Coconut Chicken Curry with Zoodles

Do you ever have trouble convincing your kiddies to eat their vegetables? Do they turn their noses up at vegetables? These muffins are your new best friend at helping to smuggle in greens into your kids diet!

Spinach was a superfood before superfoods were cool, providing too many health benefits to list. Most people have heard that spinach is good for the eyes, and muscles, but did you know it’s also good for your immune system? Spinach is an excellent source of Vitamin K which acts as a cofactor for some proteins used in immune response, including Natural killer cells – the ones that help fight viruses.

Whole grain oats contain a soluble fibre called beta-glucan. This slowly digesting fibre also make you feel fuller, longer by delaying stomach emptying. Beta-glucan fibre only partially dissolves in the gut making a thick, gel like solution that is a friend to your good gut bacteria – and we all need as much immune support as we can find these days! For the adults in the house, oats can reduce LDL (bad cholesterol), reduce blood sugar, and may also improve insulin sensitivity.

Naturally sweetened with both dates and bananas, these muffins provide a solid dose of the essential mineral potassium. In one Canadian study potassium intakes were far below the “adequate Intake” level for all age groups. The European Respiratory Journal found that bananas could decrease wheezing and improve lung function in children with asthma, possibly due to their antioxidant and potassium content. What a simple way to support our respiratory system!

We understand busy families need something quick to prepare. If you’re feeling really keen add some eyes and a smile with a few stevia-sweetened chocolate chips before serving. You can now watch your kids eat their veggies while munching on this delicious Shrek muffin.

 

Green Shrek Muffins

Naturally sweetened with both dates and bananas, these muffins provide a solid dose of the essential mineral potassium. In one Canadian study potassium intakes were far below the “adequate Intake” level for all age groups. The European Respiratory Journal found that bananas could decrease wheezing and improve lung function in children with asthma, possibly due to their antioxidant and potassium content.What a simple way to support our respiratory system!
Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Servings 12 muffins

Ingredients
  

  • 1 tsp Coconut Oil
  • cups Baby Spinach
  • 2 Banana ripe
  • ½ tbsp Vanilla Protein Powder
  • 2 tbsps Pitted Dates
  • ¾ cup Organic Coconut Milk
  • 2 Eggs
  • 2 cups Oats rolled
  • 2 tbsp Baking Powder

Instructions
 

  • Preheat your oven to 350ºF (177ºC) and line a muffin tin with liners. Brush the liners with coconut oil or use silicone cups to prevent the muffins from sticking.
  • In your blender, combine the baby spinach, bananas, protein powder, dates, and milk. Blend until smooth, then add the eggs, oats, and baking powder. Blend again until a batter is formed.
  • Scoop the muffin batter into the cups. Bake for 18 to 20 minutes, or until a toothpick inserted into the middle of a muffin comes out clean.
  • Let cool and enjoy!

Notes

Recommended Protein Powder
This recipe was developed and tested with a plant-based protein powder. If using a different type of protein powder, results may vary.
Leftovers
Store in an airtight container in the fridge for 4 days, or freeze for two months or more.
Add-Ins
After blending, stir in chocolate chips, fresh berries, walnuts, or anything else you like to add to banana muffins!
Amount per serving:
Calories – 131
Carbs - 16g
Fiber - 2g
Sugars - 4g
Protein - 7g
Fat - 5g
Chocolate Cauliflower Shake

Chocolate Cauliflower Shake

Coconut Chicken Curry with Zoodles

Does cauliflower seem like an unlikely breakfast food? Just trust us, keep reading!

The cacao powder in this recipe contains is one of the most nutrient-dense foods available on the planet! But, cacao is also responsible for that familiar chocolatey flavour you know and love! Cacao boasts dense mineral content including calcium, magnesium, iron, potassium, zinc and phosphorus. Plus, it contains a whole host of vitamins and antioxidants along with fibre. Cacao is a superfood, if there ever was one!

Most of us have heard of adding spinach to a smoothie or shake! Well, we’re just taking it up a notch with cauliflower! This vegetable lends itself to a mild flavour and a creamy texture, but that doesn’t mean it won’t pack a nutrient-punch. Cauliflower is part of the cruciferous vegetable family, and this family of foods has an affinity for supporting our bodies’ detoxification functions. It contains choline, which is critical for learning and memory, b-vitamins to spark your energy and metabolism, and antioxidants known to protect against cancer.

One ingredient in this recipe you may not be familiar with is maca. Maca is a herbaceous root native to the Andes mountains in South America. Like cacao, maca is a nutritional powerhouse. But, it’s also an traditionally used as an adaptogen – a group of plants that help us manage stress more effectively. On top of that, maca is known to improve fertility and boost libido.

Almond milk, almond butter and banana round out the recipe ensuring a delicious flavour and desirable texture.

Cauliflower for breakfast? Give it a try in this Cauliflower Chocolate Shake!

 

Chocolate Cauliflower Shake

The cacao powder in this recipe is nutrient-dense!It is not only responsible for that familiar chocolate flavour you know and love! Cacao boasts dense mineral content including calcium, magnesium, iron, potassium, zinc and phosphorus. Plus, it contains a whole host of vitamins and antioxidants along with fibre. Cacao is a superfood! 

  • 2 cups Cauliflower (Fresh or frozen)
  • 2 Bananas (Frozen)
  • 2 tbsp Almond Butter
  • ¼ cup Cacao Powder
  • ½ cup Chocolate Protein Powder
  • 2 cups Almond Milk (Unsweetened)
  • 1 tbsp Maca Powder
  1. In your blender, combine all ingredients. Blend until smooth, pour into glasses and enjoy!

Make It Mocha

Replace half of the almond milk with chilled coffee.

Like It Sweeter

Add pitted medjool dates.

No Maca Powder
Leave it out or use cinnamon instead.

Nutritional Information

Amount per serving:
Calories – 449
Carbs – 50g
Fiber – 17g
Sugars – 20g
Protein – 31g
Fat – 16g

 

 

 

 

 

 

Pistachio Pomegranate Bark

Pistachio Pomegranate Bark

Coconut Chicken Curry with Zoodles

Although chocolate may not seem like a healthy snack to many of us… with ingredients chosen wisely, chocolate can become a beneficial part of your diet!

The chocolate in this recipe contains a minimum 70% cacao. Cacao is packed with more calcium than cow’s milk; plus iron, protective antioxidants, and magnesium that can help us manage stress. It is also high in healthy fats (cocoa butter), which help us to feel energized and satisfied.

Pistachios add the perfect crunch to this chocolate bark while contributing plant-based protein that helps balance blood sugar levels to help prevent the “hangry” crash that can happen after sweets. Their beautiful bright green colour represents antioxidants such as lutein, that protect eye health.

Pomegranate seeds (aka pomegranate arils) are  packed with dietary fibre! Fibre is a critical part of our diets that aids in maintaining healthy digestion, cholesterol levels, and blood sugar balance. Pomegranate seeds also contain high amounts of vitamins C and K, which may help support a strong immune system. Plus, their gorgeous red colour perfectly compliments the green of the pistachios and indicated the high polyphenol content, which help protect our bodies from illness and disease.

For even more healthy fats and fibre, there’s the addition of coconut. Coconut also contains minerals like selenium, , and managanese, which can help support heathy thyroid function and increase metabolism as well as support weight loss.

The benefits don’t stop there! Did you know that every single one of these ingredients are natural aphrodisiacs?

So, try it out… This Pistachio Pomegranate Chocolate Bark is a simple and delicious snack that can help boost your energy, satisfy your sweet tooth without throwing your nutrition goals out the window, and may even help you find your groove in the bedroom!

 

Pistachio Pomegranate Bark

The chocolate in this recipe contains a minimum 70% cacao. Cacao is packed with more calcium than cow’s milk; plus iron, protective antioxidants, and magnesium that can help us manage stress. It is also high in healthy fats (cocoa butter), which help us to feel energizedand satisfied.
Prep Time 30 mins
Total Time 30 mins
Servings 4 servings

Ingredients
  

  • 7 oz Dark Organic Chocolate at least 70% cocao
  • 1 cup Pomegranate Seeds
  • ½ cup Pistachios shelled and chopped
  • ¼ cup Unsweetened Coconut Flakes

Instructions
 

  • Line a large baking sheet with parchment paper. Prepare the pomegranate seeds, pistachios and coconut flakes in bowls.
  • Fill one large pot with water and place a smaller pot inside. Bring to a boil then reduce to lowest heat. Ensure no water is able to escape into the smaller pot! Break the dark chocolate into pieces and add it to the smaller pot. Stir continuously just until melted.Remove from stove top immediately once melted. Do not overheat as this will cause the chocolate to get lumpy.
  • Pour the melted chocolate onto the baking sheet. Use a spatula to smooth the chocolate into an even layer, about 1/4 inch thick. Quickly sprinkle the pomegranate seeds evenly over top, followed by the pistachios and finally the coconut. Transfer to the fridge or freezer and let chill for 20 to 30 minutes, or until firm.
  • Once the chocolate is firm, break or cut it into pieces. Enjoy!

Notes

Nutritional Information
Amount per serving:
Calories – 435
Carbs - 35g
Fiber - 9g
Sugars - 19g
Protein - 8g
Fat - 31g

 

Creamy Roasted Garlic & Kale Soup with Cauliflower

Creamy Roasted Garlic & Kale Soup with Cauliflower

Coconut Chicken Curry with Zoodles

Based on 2015 estimates nearly 1 in 2 Canadians (45% of men and 43% of women) is expected to develop cancer during their lifetime. This can be seen as a frightening statistic!

However, if we also understand that that approximately 85% of cancers are caused by environmental factors, including diet and lifestyle, we can transform that initial fear into a feeling of empowerment to improve our own individual health!

This simple and delicious soup recipe combines several powerhouse, cancer-preventative foods into one enjoyable dish!

Studies have provided evidence that the sulphur compounds in garlic, onion and other foods in the allium family alter tumour development. Individuals with diets rich in garlic and onion are at a decreased risk of developing cancer, particularly cancers of the digestive tract. Garlic also contains compounds that can boost the number of immune cells present in the blood. A healthy immune system is one that can help protect us from developing cancer.

Like garlic and onion, cauliflower contains potent sulphurous compounds that help prevent cancer. Additionally, cauliflower contains indoles, including indol-3-carbinol which have been found to inhibit cancer development in many organs and organ systems such as breast, colon, liver and lung.

Dark leafy greens such as the kale found in this recipe, are high in antioxidants which can boost the body’s own defenses to help prevent the damage to DNA that causes cancer. Plus, kale contains plenty of fibre and consuming adequate dietary fibre is well-known to reduce the risk over several cancers including bowel cancer.

So, try it out… It’s an easy side dish that’s not only healthy, but sure to impress!

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!

Creamy Roasted Garlic & Kale Soup with Cauliflower

This simple and delicious soup recipe combines several powerhouse, cancer-preventative foods into one enjoyable dish!
Prep Time 15 mins
Cook Time 1 hr
Total Time 1 hr 15 mins
Course Appetizer, Side Dish, Soup
Servings 4 servings

Ingredients
  

  • 12 whole Garlic Cloves peeled and trimmed
  • 1 Yellow Onion large, roughly chopped
  • 1 head Cauliflower sliced into florets
  • 3 tbsps Extra Virgin Olive Oil divided
  • 1⅓ tbsps Italian Seasoning
  • 1 tsp Sea Salt
  • 8 cups Kale Leaves packed
  • cups Organic Vegetable Broth divided

Instructions
 

  • Preheat oven to 400ºF (204ºC) and line a baking sheet with parchment paper.
  • Arrange the garlic cloves, onion and cauliflower on the baking sheet. Drizzle with half of the olive oil, Italian seasoning and salt. Using your hand or a spatula, toss until vegetables are evenly coated in the spices. Roast for about 40 minutes or until very tender and caramelized, flipping halfway through.
  • When vegetables are just about done, heat remaining olive oil in a large soup pot over medium heat. Add the kale and 1/2 of the vegetable broth to the pot and cover. Let steam for 2 minutes, or until kale is wilted and tender.
  • Add the roasted vegetables and remaining vegetable stock in with the wilted kale. Bring soup to a gentle boil then remove from heat.
  • Puree soup in batches in a high-speed blender until smooth and creamy. Divide into bowls and enjoy!

Notes

Nutritional Information
Amount per serving:
Calories - 176
Carbs - 17g
Fiber - 6g
Sugars - 7g
Protein - 5g
Fat - 11g
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© 2020 Koru Nutrition Inc. All Rights Reserved.

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© 2020 Koru Nutrition Inc. All Rights Reserved.