Chia Oats With Kiwi

Chia Oats With Kiwi

Smoked Salmon Avocado Toast

This can not only be a great breakfast but also a great dessert or bedtime snack to promote healthy sleep and it only takes 10 minutes to make!

Believe it or not kiwis can help with sleep. In a 4-week study, 24 adults consumed two kiwifruits one hour before going to bed each night. At the end of the study, participants fell asleep 42% more quickly than when they didn’t eat the fruit before bedtime. Additionally, their ability to sleep through the night without waking improved by 5%, while their total sleep time increased by 13% (1).

The sleep-promoting effects of kiwis might be attributed to serotonin. Serotonin is a brain chemical that helps regulate your sleep cycle (1,2,3). It has also been suggested that the anti-inflammatory antioxidants in kiwis, such as vitamin C and carotenoids, may also be partly responsible for their sleep-promoting effects (1,4).

Chia seeds for their little size chia seeds pack a big nutritional punch. A one-ounce (28 grams) serving of chia seeds contains: 11 grams of fiber, 4 grams of protein and 9 grams of fat 5 of which are those healthy anti-inflammatory omega 3’s. They are loaded with antioxidants to help neutralise free radicals. It also contains 18% of RDI for calcium and 30% of RDI for magnesium which are also important minerals to reduce anxiety, stress and promote sleep. The word “chia” is the ancient Mayan word for “strength.”

Oatmeal is high in fiber and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin (5).

Refrigerate in an airtight container for up to four days. For best results, reheat with additional liquid over the stove or in the microwave.

 

References:

  1. http://apjcn.nhri.org.tw/server/APJCN/20/2/169.pdf
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015038/
  3. https://pubmed.ncbi.nlm.nih.gov/22652369/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4629050/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/

Chia Oats With Kiwi

Prep Time 10 mins
Total Time 10 mins
Servings 4 servings

Ingredients
  

  • 2 cups Water
  • 2 cups Oats rolled
  • ¼ cup Chia Seeds
  • 2 Kiwi chopped

Instructions
 

  • In a small saucepan, bring the water to a boil and add the oats and chia seeds. Reduce to a simmer and cook for 4 to 5 minutes or until cooked though. Be sure to stir often.
  • Divide the oatmeal between bowls and top with Kiwi. Enjoy!

Notes

Protein - 8g
Sugar - 4g
Fiber - 8g
Carbs - 37g
Fat - 7g
Calories - 235
Salmon Chowder

Salmon Chowder

Smoked Salmon Avocado Toast

This is a beautiful rich and hearty meal that helps feed the soul and is absolutely delicious. But the great thing about this meal is that it can also help support and promote sleep if consumed in the evening.

The combination of omega-3 fatty acids and vitamin D in salmon has the potential to enhance sleep quality, as both have been shown to increase the production of serotonin (1,2,3).

 

In one study, men who ate 5-10.5 ounces (150-300 grams) of Atlantic salmon three times a week for 6 months fell asleep about 10 minutes faster than men who ate chicken, beef, or pork. This effect was thought to be the result of vitamin D. Those in the fish group had higher levels of vitamin D, which was linked to a significant improvement in sleep quality (4).

It is important avoid high protein meals at night as this can interfere with sleep. This meal is a well proportioned mix of carbohydrates (20g), proteins (21g) and fats (23g), making it a great balanced meal and low on the glycemic index to support healthy blood sugar balance and subsequently support great sleep. 

You can store this in the fridge for up to 3 days or freeze it.

 

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015038/
  2. https://faseb.onlinelibrary.wiley.com/doi/full/10.1096/fj.14-268342
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3976923/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013386/

 

Salmon Chowder

Prep Time 5 mins
Cook Time 35 mins
Total Time 40 mins
Servings 4 servings

Ingredients
  

  • 2 tbsps Coconut Oil
  • 1 bulb Fennel sliced
  • 2 cups Celery Root peeled and cubed
  • 2 cups Rutabaga peeled and cubed
  • 2 cups Organic Chicken Broth
  • 12 oz. Salmon Filet
  • 1 cup Organic Coconut Milk
  • ¼ tsp Sea Salt or more to taste
  • ¼ cup Parsley chopped, optional garnish

Instructions
 

  • In a large soup pot, melt the coconut oil over medium-low heat. Add the sliced fennel, celery root, and rutabaga. Cover and let cook for about 15 minutes, or until tender.
  • Add the chicken broth to small saucepan and place the salmon skin-side down into the broth. Bring to a simmer and poach the salmon for 5-10 minutes. Remove the salmon and set aside.
  • Add the chicken broth to the pot with the softened veggies and bring to a simmer. Let cook for 10 minutes, then use an immersion blender to blend about half the soup so the texture is still chunky.
  • Remove the skin from the salmon, and flake the fish into chunks. Add to the soup pot along with the coconut milk. Season to taste with sea salt.
  • To serve, divide between bowls and garnish with chopped parsley if desired. Enjoy!

Notes

Sugar - 8g
Fiber - 5g
Carbs - 20g
Fat - 23g
Protein - 21g
Calories - 373
Crunchy Yogurt Clusters

Crunchy Yogurt Clusters

Smoked Salmon Avocado Toast

Many of us crave for sweet treats when we’re feeling down. While sweets can temporarily raise serotonin in the short-term, long-term sweets only serve to fuel our low mood by increasing inflammation and blood sugar imbalances, which can both negatively impact mood.

You will be surprised to know that this delicious treat is loaded with the mood-boosting amino acid tryptophan! Plus, it’s a much healthier option than reaching for candy bars or cookies. Here’s why…

Cashews are actually one of the best sources of the amino acid tryptophan among all plant-based foods with 1000-2000 milligrams per 1/4 cup serving. This amino acid is critical for improving the uptake of serotonin in the brain and acts as a direct precursor to the anti-depressant hormone itself. Cashews are a tiny package of iron, magnesium, Vitamin B6, protein, important amino acids, and even omega 3 fats. All of these nutrients directly ward off mild depression and anxiety naturally.

Pumpkin seeds are also loaded with high levels of tryptophan. This amino acid is essential for the production of serotonin, which in turn gets converted into melatonin. This hormone plays a vital role in regulation of behaviour along with exerting positive effects on sleep, mood, appetite and pain. So, if you want a good night’s rest, which can often be difficult for people with depression, then eat a handful of pumpkin seeds before bed along with a small fruit. They also contain an amino acid cucurbitin, which acts as an antibacterial agent eliminating intestinal worms from the digestive system. Supporting a healthy gut is crucial for supporting a healthy mood. Link to gut and mental health article. 

Greek yoghurt contains lactobacillus, which is important for gut health but has also been shown to support healthy mood. Researchers have discovered a specific mechanism for how the lactobacillus bacteria affect mood, providing a direct link between the health of the gut microbiome and mental health. One study found that the amount of lactobacillus in the gut affects the level of a metabolite in the blood – called kynurenine – which has been shown to drive depression. When lactobacillus was diminished in the gut, the levels of kynurenine went up, and depression symptoms set in (1). 

Berriesincluding cranberries, pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress—an imbalance of harmful compounds known as free radicals in your body (2). They’re particularly high in anthocyanins, a pigment that gives certain berries their red-purple-blue colours. One study associated a diet rich in anthocyanins with a 39% lower risk of depression symptoms (3). 

So, in only 5 minutes of prep – you can have a mood-boosting, sweet-treat to help keep cravings at bay while supporting your mood.

 

References

  1. https://www.hindustantimes.com/health-and-fitness/could-eating-yoghurt-help-treat-depression-and-anxiety/story-
  2. https://pubmed.ncbi.nlm.nih.gov/29662448/
  3. https://pubmed.ncbi.nlm.nih.gov/29695122/

 

Crunchy Yogurt Clusters

Prep Time 5 mins
Cook Time 2 hrs
Total Time 2 hrs 5 mins
Servings 12 servings

Ingredients
  

  • ¾ cup Greek Yogurt plain
  • ½ cup Almonds
  • ¼ cup Cashews
  • ¼ cup Pumpkin Seeds
  • ¼ cup Dried Cranberries unsweetened

Instructions
 

  • Line a baking sheet with parchment paper, wax paper or a silicone mat
  • Add all ingredients in a bowl and mix well to combine. Scoop the mixture and transfer to the lined baking sheet, forming clusters of about 2 to 2.5 inches.
  • Freeze for at least 2 hours before serving. Enjoy!

Notes

Nutrition
Amount per serving:
Calories – 482
Carbs - 5g
Fiber - 1g
Sugars - 2g
Protein - 4g
Fat - 6g
Pear Spice Overnight Oats

Pear Spice Overnight Oats

Smoked Salmon Avocado Toast

Can a bowl of porridge a day can keep the blues at bay? Well, with all the therapeutic ingredients for gut and mental health, this Pear Spice Overnight Oats recipe is a great option!

Chia seeds are loaded with good fats and are high in fiber and protein. It is important to begin your day with adequate protein and good fats because they help lift and stabilize our mood and cognitive function. Chia seeds also contain antioxidants and have anti-inflammatory effects. Plus, with the high fibre content chia seeds support a healthy gut.

Cinnamon has been shown to help balance blood sugar levels, which is important for people struggling with depression as drops in blood sugars can contribute to irritability, low mood, difficulty focusing and insomnia. One of the most important active ingredients in cinnamon is cinnamaldehyde, which is used in flavorings and fragrances and may be responsible for some of cinnamon’s health benefits. Cinnamon also has antioxidant, antibiotic, and anti-inflammatory properties.

Over a period of time, oats can act as a nerve tonic, reducing stress and aiding relaxation. If you use the chunky, whole grain variety, you’ll also provide your body with valuable fibre. Oats also contain loads of B vitamins, which are important to help produce neurotransmitters to support a healthy mood. Oats are a good slow-release carb on the glycaemic index (to stave off hunger and cravings) – and it’s a great means of reducing cholesterol.

Tahini contains compounds that may improve brain health and decrease your risk of developing neurodegenerative diseases like dementia. Sesame seed components have been shown to protect human brain and nerve cells from free radical damage (1). Sesame seed antioxidants can cross the blood-brain barrier, meaning they can leave your bloodstream and directly affect your brain and central nervous system (2). Additionally, about 50% of the fat in tahini comes from monounsaturated fatty acids. These have anti-inflammatory properties and have been linked to a decreased risk of chronic disease such as depression.

Lastly, with the addition of plain kefir (coconut kefir is an alternative if you have a dairy sensitivity) this dish contains plenty of probiotics, aka “good bacteria” to support a diverse microbiome in our gut which in turn improves mental health.

Give it a try! Chock full of therapeutic ingredients and potential health benefits, this Pear Spice Overnight Oats recipe is easy to whip up in less than 5 minutes. That’s value for your time! We hope you enjoy it as much as we do!

References

  1. https://pubmed.ncbi.nlm.nih.gov/27353539/
  2. https://pubmed.ncbi.nlm.nih.gov/30475504/

Pear Spice Overnight Oats

Prep Time 5 mins
Cook Time 8 hrs
Total Time 8 hrs 5 mins

Ingredients
  

  • 2 cups Plain Kefir
  • 1 cup Water
  • 2 cups Oats rolled
  • 2 tbsps Raw Honey
  • 1 tsp Cinnamon
  • 1 tsp Ground Allspice
  • 2 tbsps Chia Seed
  • 2 Pears sliced and divided
  • ¼ cup Tahini

Instructions
 

  • In a large bowl, combine the kefir, water, oats, honey, cinnamon, allspice, chia and half of the sliced pear. Cover and refrigerate overnight.
  • In the morning, divide into bowls or individual containers and top with tahini and the remaining pears. Enjoy!

Notes

Nutrition
Amount per serving:
Calories – 426
Carbs - 65g
Fiber - 10g
Sugars - 26g
Protein - 15g
Fat - 14g
Smoked Salmon and Avocado Toast

Smoked Salmon and Avocado Toast

Smoked Salmon Avocado Toast

This is such a great quick and easy meal or snack that is loaded with mood boosting foods.

Salmon and avocado both contain omega 3 which has anti-inflammatory and mood enhancing benefits.

Avocado also contains B vitamins which help us to make neurotransmitters that support a healthy mind and mood. The high levels of folate in avocados may help keep depression symptoms at bay. 

That is because folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Excess homocysteine can also interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

Plus, salmon also contains Vitamin D. Vitamin D has been shown to have benefits in supporting a healthy and happy mood, but getting enough vitamins D in your diet can be a struggle for a lot of people.

Canadian researchers from the Department of Psychiatry and Behavioral Neurosciences, St Joseph’s Hospital, Hamilton, reviewed 14 studies, consisting of 31,424 participants and found a strong correlation between depression and a lack of Vitamin D. The lower the Vitamin D level, the greater the chance of depression.

Although we do not know exactly how vitamin D can help with depression what we do know is that there are specific receptors in the brain for vitamin D, which means that vitamin D is acting in some way in the brain. These receptors are found in the areas of the brain that are linked to the development of depression.

The problem is getting enough Vitamin D. 32% of Canadians are clinically deficient in vitamin D (40% in winter and 25% in summer), and approximately 60% of Canadians have sub-optimal levels of vitamin D.

This recipe contains 288IU of Vitamin D, 83 uq of folate and 19 grams of good fats.

Smoked Salmon and Avocado Toast

This is such a great quick and easy meal or snack that is loaded with mood-boosting benefits.
Prep Time 5 mins
Total Time 5 mins
Servings 1 serving

Ingredients
  

  • 1/2 avocado
  • 1 slice whole grain bread toasted
  • 1 1/2 oz smoked salmon cut into bite sized pieces
  • 1/8 red or yellow onion optional
  • 1/2 tsp capers optional
  • 1/2 tsp fresh dill optional
  • 1/4 tsp lemon juice

Instructions
 

  • Mash the avocado onto your toast. Next, add the smoked salmon, yellow onion, capers, dill and lemon juice. Enjoy!

Notes

Nutrition
Amount per serving:
Calories – 326
Carbs - 28g
Fiber - 10g
Sugars - 4g
Protein - 15g
Fat - 18g
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© 2020 Koru Nutrition Inc. All Rights Reserved.

Koru Nutrition logo 2

© 2020 Koru Nutrition Inc. All Rights Reserved.