Chia Pudding

Chia Pudding

by | Apr 2, 2023 | Recipes

Two Glasses with Detox Green Smoothie

Quick and easy, this is your breakfast of (busy) champions.

You can batch prep and keep it in jars in your fridge for 5-7 days.

Switch up your toppings each day for variety – grated apple & cinnamon today, raspberries and crushed nuts tomorrow!

Chia Pudding

Looking for a great on-the-go breakfast idea? Try our Chia Pudding today!
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Prep Time 30 minutes
Total Time 30 minutes
Servings 4

Ingredients
  

  • 1 1/2 cans Canned Coconut or Milk
  • 1 1/2 cups Water
  • 1/2 cup Chia Seeds
  • 2 tsp Vanilla Extract

Optional Toppings

  • Banana and Dark Chocolate Chips
  • Strawberries and Basil
  • Blueberries and Mint
  • Chopped Walnuts and Cinnamon 
  • Pineapple and Kiwi

Notes

Instructions
  1. Combine all ingredients in a large container.
  2. Refrigerate for at least one hour or until chia seeds have set.
  3. Stir well and divide into cups and containers if on-the-go.
  4. When ready to eat, add your choice of toppings and enjoy!

Sweet Potato & Pomegranate Salad

Sweet Potato & Pomegranate Salad

by | Feb 8, 2023 | Recipes

Two Glasses with Detox Green Smoothie

Check out our sweet potato and pomegranate salad loaded in antioxidants, protein, fiber and vitamin A.

Not only is this delicious but it has tons of health benefits and is a great option if you have a stomach ulcer as the nutrients in this recipe can help boost your immune system and support a healthy gut and gut lining.

 

 

Sweet potatoes are loaded with fiber and vitamin A. Vitamin A helps to stimulate the growth of the base layer of the skin, maintains skin integrity and promotes wound healing. This vitamin is also needed to enhance the activity of white blood cells and helps to protect tissues from infection.

Quinoa is a complete protein, which means it contains all the amino acids. Quinoa is gluten free so is easier on digestion and can minimise digestive issues for a lot of people. It is loaded with fiber, folate and magnesium. Quinoa contains several plant compounds that may benefit health in a number of ways. Two flavonoid plant compounds that have been particularly well studied are quercetin and kaempferol found in quinoa can help combat oxidative stress in the body and help fight off infections and disease. A 1-cup (185-gram) serving of cooked quinoa contains 5.18 grams of fiber. That’s about 18% of the current 28-gram DV

Pomegranate seeds are rich in antioxidants. The main bioactive compounds with antioxidant activity that are found in pomegranates are called punicalagins, anthocyanins, and hydrolysable tannins. Some human studies have found that consuming pomegranate juice can reduce markers of inflammation in the body. Both test-tube and human studies indicate that pomegranate may help fight inflammation and slow cancer cell growth. In fact, the fruit has demonstrated anti-tumor effects in cancers of the lung, breast, prostate, skin, and colon

Sweet Potato & Pomegranate Salad

Packed with antioxidants, fiber and loaded with vitamin A. Our sweet potato and pomegranate salad is a great nutritious option!
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Prep Time 35 minutes

Ingredients
  

  • 2 Sweet Potato (cubed)
  • 1 tbsp Extra Virgin Olive Oil (divided)
  • 1/8 tsp Sea Salt (to taste)
  • 1 tbsp Lemon Juice
  • 2 cups Pomegranate Seeds
  • 1/2 cup Red Onion (diced)
  • 1 cup Quinoa (Cook qunioa in boiling water until fluffy)
  • 1/4 cup Basil Or Mint Leaves (chopped)

Instructions
 

  • Preheat the oven to 400°F (205°C). Toss the sweet potato with 1/3 of the oil and salt. Arrange on a baking sheet and bake in the oven for 30 minutes.
  • Cook quinoa in boiling water.
  • In a small bowl, whisk together the remaining oil and lemon juice.
  • Add the pomegranate seeds, red onion, and basil or mint to a large bowl. Add the sweet potato, quinoa and pour on the dressing. Mix well to coat. Season with additional salt if needed. Enjoy!

Notes

Nutrition (per serving)
Calories 313
Iron 3mg
Fat 7g
Carbs 56g
Vitamin E 2mg
Fiber 8g
Thiamine 0.2mg
Sugar 13g
Riboflavin 0.2mg
Protein 8g
Niacin 1mg
Cholesterol 0mg
Vitamin B6 0.4mg
Sodium 115mg
Folate 96µg
Potassium 678mg
Vitamin B12 0µg
Vitamin A 9548IU
Magnesium 104mg
Vitamin C 17mg
Zinc 2mg
Calcium 59mg
Selenium 4µg
Coconut Matcha Tea

Coconut Matcha Tea

by | Jan 17, 2023 | Recipes

Two Glasses with Detox Green Smoothie

This rich smooth green tea is delicious on a winters morning or curling up with a good book or movie.

Not only is it delicious but it is loaded with health benefits!

You can use green tea or matcha green tea powder. There are so many health benefits of green tea. I would classify this is one of the super foods because of the extensive research that has been done it for various health conditions and diseases. Green tea is rich in antioxidants, in particular polyphenols, which help to combat free radical damage. Free radical damage can negatively impact your organs and contribute to various diseases.

Green tea contains L theanines which is a calming amino acid that increases the activity of the inhibitory neurotransmitter GABA, which has anti-anxiety effects. It also increases dopamine and the production of alpha waves in the brain, which can help boost motivation and get you going throughout the day. (1)

A study published in the Journal of Obesity Research showed that habitual tea drinkers had an average of 19.6% less body fat, and had slimmer waists, than people who didn’t drink tea regularly. Most of these tea drinkers chose green tea.

Green tea also contains a type of flavonoid called EGCG, which has not only shown to help burn fat and reduce diet-induced obesity, but also helps to keep the weight off afterwards (Obesity Research, June 2005). EGCG, can help inhibit an enzyme that breaks down the hormone norepinephrine (2). When this enzyme is inhibited, the amount of norepinephrine increases, promoting fat breakdown and facilitating weight loss (3).

Several studies suggest that taking green tea extract or EGCG supplements can make you burn 3–4% more calories at rest, although some even show an increase as high as 8% (4,5,6).

Looking for another way to use green tea? Check out this great green tea banana ice cream recipe!

Coconut butter is made by pureeing coconut meat, with the coconut oil. The spread is solid at room temperature and softens when heated. It has nutrients coconut oil doesn’t, specifically fiber. One tablespoon of coconut butter has 2 grams of fiber. It also contains protein, potassium, magnesium and iron.

Enjoy this creamy rich green tea this winter!

References
1. https://apjcn.nhri.org.tw/server/APJCN/17%20Suppl%201/167.pdf
2. https://www.ncbi.nlm.nih.gov/pubmed/10584049
3. https://www.ncbi.nlm.nih.gov/pubmed/16176615
4. https://www.ncbi.nlm.nih.gov/pubmed/17299107
5. https://www.ncbi.nlm.nih.gov/pubmed/17906192
6. https://www.ncbi.nlm.nih.gov/pubmed/20372175

Coconut Matcha Tea

Looking to spice up your matcha game? We have a great coconut macha tea recipe for you to try.
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Prep Time 10 minutes
Total Time 10 minutes
Servings 1

Ingredients
  

  • 1 cup Water (hot)
  • 1½ cup Canned Coconut Milk
  • 1 tsp Green Tea Powder
  • 1 tbsp Coconut Butter
  • 1 tbsp Raw Honey (optional)

Instructions
 

  • In your blender, combine the hot water, coconut milk, matcha, coconut butter, and raw honey (if using). Blend until creamy and frothy. Pour into a mug and enjoy!

Notes

Nutritional information per serving:
Calories 377
Iron 1mg
Fat 32g
Carbs 24g
Fiber 2g 
Sugar 19g 
Protein 3g 
Sodium 40mg 
Potassium 232mg
Magnesium 5mg
Calcium 39mg 
How Do You Choose the Right Protein Powder?

How Do You Choose the Right Protein Powder?

by | Nov 16, 2022 | Koru Nutrition Blog

A variety of protein powder and shakes.

A lot of people are looking for the next best thing to help them lose weight, bulk up or to optimize their nutrition for their own health and well being.

Protein powders come up a lot in this regard and the question is do they work and are they good for us and which one is going to best for me?

Protein powders originated back in the 1950’s and 60’s and has grown in popularity over the years, especially as part of a post workout meal, bulking up or as a healthy breakfast option. Protein powders have a number of different benefits.

The reasons why we like using protein powders are for the following:

  1. Quick and easy to prepare for those with busy lives, athletes and teenagers that don’t have time to prepare meals or will just skip them altogether. They are great if you are on the go. You can take it with you in the car, subway, to work or to school.
  2. Provides a vehicle in which to incorporate more fruits and vegetables into the diet especially if someone is not consuming enough or doesn’t like to eat them. They can be hidden in a smoothie!
  3. Many protein powders include other nutrients in the formula such as vitamins, minerals, healthy fats and fiber so you can get more bang for your buck.
  4. Easily digestible since the food and protein has been broken up so less taxing on your digestive system.
  5. Can incorporate other healthy foods and super foods into the shake such as flax seeds, chia seeds, nut and seed butters, ginger, turmeric, coconut oil, spirulina, matcha green tea powder etc.
  6. If people have a hard time taking or swallowing medication and supplements – if it is in capsule or powder form these can be opened and put in shakes so easier to take.
  7. Great way to increase protein intake if a person is not getting enough in their diet (animal and vegetarian sources), or protein demands are higher such as people who are ill, older adults and some vegetarians or vegans.
  8. Help with muscle growth and facilitate muscle repair for body composition, weight loss and adding lean muscle.
  9. Help with blood sugar balance since protein can help with satiety especially if you add other foods such as nuts and seeds/butters, good fats such as coconut oil, etc.

What do you need to look for when purchasing a protein powder?

Sweeteners

You want to make sure your protein powder is sweetened with stevia, monk fruit or an alcohol sugar such as xylitol and stay away from artificial sweeteners such as dextrin and maltodextrin, aspartame and aceulfame potassium. Research, has linked these artificial sweeteners to increased appetite and cravings for sugar and sweet foods, resulting in overeating and excess calorie consumption.

While the amount of sweetener in protein powder can vary one scoop of protein powder typically contains 1-2 grams of sugar. This may not seem like a lot, but if you are having multiple shakes a day this can add up. Try to stick with unflavoured, unsweetened or naturally sweetened protein powders.

Types of Protein

  1. Whey Protein
    Whey protein is quickly digested, providing a rapid rise in amino acids that can help increase muscle mass and strength. It may also reduce appetite and promote fat loss. For muscle gain this is the most effective protein powder. It is best to choose whey isolate as opposed to whey concentrate as this has more protein (although is more expensive) (1)
  2. Casein Protein
    Casein is digested and absorbed much more slowly than whey. However, one study demonstrated that men who were overweight and restricting their calories, casein may be a better option than whey in improving body composition by reducing muscle protein breakdown and promote muscle mass growth and fat loss during resistance training. (2)
  3. Soy Protein
    Research has shown that soy protein can help reduce high cholesterol and can manage symptoms of menopause for some women. It can also help with osteoporosis by helping build bone mass. Copper and iron found in soybean are essential for the formation of red blood cells or hemoglobin. This may help to maximize metabolic activity and increase energy levels. This protein powder is best for women. (3)
  4. Egg protein
    Egg-white protein has not been studied as much as whey or casein. Egg-white protein is high in quality and easily digested — though it may not keep you feeling as full as other protein powders and should be avoided if have allergies to eggs.
  5. Pea Protein
    Pea protein powder is especially popular among vegetarians, vegans and people with allergies or sensitivities to dairy or eggs. Research has shown that pea protein may promote fullness and increase muscle growth as effectively as animal-based proteins. (4)

When is the Best Time to Take a Protein Powder?

  • To recover after exercise, you should consume protein within 60 minutes of a workout. That’s when your muscles are most responsive to the use of protein for the repair and growth process.
  • Breakfast, taking a high protein breakfast such as a protein shake is a great way to rev up the metabolism, balance blood sugars and help reduce energy slumps and cravings later in the day.
  • To support weight loss, it is best to consume protein at each meal and snack to help keep you satiated. So having a protein shake as a mid afternoon snack or as a lunch meal is a great option.
  • You do not want to be consuming protein shakes for all your meals as this will limit your access to other whole nutrient dense foods that your body also needs

What Can I Put in My Protein Shake?

As mentioned earlier protein shakes are a great way to consume foods that you might not be that keen on consuming it on it’s own. So here are a bunch of options to help boost your nutrient intake and get more bang for your buck.

  1. Good fats: frozen avocado, coconut oil, MCT oil, milled flax seeds, chia seeds
  2. Fruits: berries, banana, melons, apples, peaches, dragon-fruit
  3. Vegetables: dark leafy greens, cauliflower, asparagus, cucumber, celery
  4. Herbs and spices: mint, ginger, turmeric, himalayan Sea salt
  5. Sweeteners: honey, stevia drops, natural maple syrup, Fruit
  6. Fluids: unsweetened almond milk, coconut milk, water, green tea

Summary

Protein shakes are a great on and go option for people with various health goals and for those that need more protein in their diet. There are various protein powders out there so best to do the research to find out the best quality brands and which is going to best serve your health needs.

References —

  1. https://pubmed.ncbi.nlm.nih.gov/21367943
  2. https://pubmed.ncbi.nlm.nih.gov/10838463
  3. https://drhealthbenefits.com/food-bevarages/health-benefits-of-taking-soy-protein-powder
  4. https://pubmed.ncbi.nlm.nih.gov/25882536

 

How To Lose Weight

How To Lose Weight

by | Dec 10, 2017 | Koru Nutrition Blog

Top 7 Foods for Weight Loss

Weight loss seems to be a constant struggle and it is on many people’s mind. With the summer having come to the end and the summer snacking and drinking no longer occurring, its time to shed those excess summer pounds. Now that you are back into your normal daily routines this is a great opportunity to start incorporating foods that can help you lose weight. The foundation for successful weight loss is a combination of eating well and exercising. But if you are interested in powering up your efforts, here are 7 foods to incorporate into your daily diet.

  1. Legumes: This includes beans, lentils, peas, chickpeas, etc. Try incorporating one vegetarian meal option weekly. Legumes are a great source of protein as one cup of beans contains approximately 15 grams of protein. They are also high in fiber and slow to digest, which means you will have balanced blood sugars and feel full for longer, this will help reduce cravings and overeating.
  2. Oatmeal: Eating oatmeal for breakfast or for a snack may help you burn more fat, especially if you eat it before a work out. Consuming “slow-release” carbohydrates, such as oatmeal, does not spike blood sugar levels as high as eating refined carbohydrates, like a bowl of cereal or a bagel. When your blood sugar elevates so does your insulin levels. Insulin plays a role in signalling your body to store fat, so by keeping your insulin levels low can help you burn fat and boost your metabolism.
  3. Apples: A medium sized apple contains 4 grams of fiber and 95 calories! Always go for the whole fruit instead of apple juice or apple sauce. This will help boost your fiber intake and give you a hit of sweetness to satisfy any sugar cravings.
  4. Plain yogurt: Eating yogurt may help flatten your stomach as it contains good bacterial cultures that can improve the function of your gut. Having a healthy gut helps regulate smooth digestion and may potentially help protect against inflammation and leptin resistance, which is the main hormonal driver of obesity.
  5. Nuts: A great snack for on the run as nuts are jammed packed with balanced amounts of protein, fiber and healthy fats! Make sure you always go for raw and unsalted nuts. It is easy to go overboard, so stick to eating a small handful in one sitting.
  6. Avocados: This creamy fruit is known to dampen your hunger signals because it is loaded with “good” monounsaturated fat, fibre, protein and is low in carbohydrates.
  7. Grapefruit: Try eating half a grapefruit before each meal. This may help you shed some weight. The reason being is that a compound found in grapefruit helps to lower insulin, which may aid weight loss. It’s also a good source of fibre and protein, and because it’s at least 90% water, it can fill you up without the excess calories.
      
Join the Meatless Monday Movement and find enjoyment in a healthy vegetarian meal or snack.

Here’s your first meatless recipe to kick things off…

White Bean Avocado & Lime Dip:

Ingredients

  • 1 can white bean/cannellini beans
  • 1 large ripe avocado
  • 1/2 jalapeno, remove seeds if you are oppose to spicy taste
  • 2 garlic cloves
  • 1 cup fresh spinach
  • 1 lime, juice and zest
  • ½ cup fresh cilantro
  • 2 tbsp. olive oil + extra to garnish

Dippers: your choice of any fresh raw vegetables i.e. sliced cucumbers and celery stalks

  1. Drain and rinse your beans and combine in a food processor or blender with all of the above ingredients.
  2. Whip until creamy, scraping down the sides as needed.
  3. Drizzle olive oil on top and add some cilantro leaves for garnish, then dip with your favourite veggies!
   Trim the waist line down by starting a meal with a cup of soup or have it as your whole meal. It does not matter if the soup is chunky or pureed; as long as it’s broth-based and you skip the cream.

Try this classic Vegetable & Bean Soup recipe:

Ingredients

  • 6 cups low-sodium vegetable broth
  • 3 cans low-sodium diced tomatoes
  • 1 can beans, drained and rinsed
  • 3 garlic cloves, minced
  • 1 small onion
  • 3 carrots, sliced
  • 1 package sliced mushrooms
  • 3 stalks celery, sliced
  • 1 yellow squash, diced
  • 2 cups green beans
  • 3-4 cups shredded cabbage
  • 1 tsp. dried basil
  • 1 tsp. dried oregano
  • 2 bay leaves
  • ½ tsp. black pepper
  • Parsley to taste
  1. In a large frying pan, melt coconut oil and sauté garlic cloves, onion, carrots and mushrooms for about 5 minutes.
  2. In a large crockpot, combine all ingredients together. Then cook on high for 2 hours or until vegetables are cooked.
  3. Sprinkle fresh parsley on top and enjoy!

 

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