Recipe: Chopped Mediterranean Salad

🥗 I’ve kept the ingredients short in this tasty salad recipe, but feel free to add chopped carrots, avocados, your favorite lettuce, or any other veggies you have on hand.

Makes 4 side dish salads.

Ingredients:

• 1 medium cucumber, chopped

• 6 cherry tomatoes, chopped and seeds removed

• 2 celery stalks, chopped

• 1 bell pepper, red or yellow, chopped

• ½ red onion, chopped 

• ⅓ cup pitted Kalamata olives, halved lengthwise

• 1 Tbsp olive oil 

• Juice of 1 lemon 

• Salt & pepper to taste

Directions:

1. Place the cucumber, tomatoes, celery, pepper, onion, and olives in a medium bowl. Gently combine.

2. In a small bowl, whisk together the oil, lemon juice, salt, and pepper. Pour over the veggies and toss to coat. Simple, fresh, and healthy! 

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Vladimir Mironov 

Move at Work Challenge: Hip and Lower Back Mobility

Move at Work Challenge: Chest-Opening Move

Recipe: Baked Apple

🍎 This one is ALWAYS a winner! It also makes a yummy breakfast, snack, or dessert.

💪TIP: Boost the protein in this recipe by stirring ½ to 1 scoop of vanilla protein powder into the topping.

Makes 1 serving.

Ingredients:

• 1 apple

• ¼ cup rolled oats 

• 1 tsp coconut sugar

• Pinch of ground cinnamon

• ½ Tbsp grass-fed butter or coconut oil

Directions:

1. Preheat your oven to 350ºF/175ºC. Wash your apple and dry it well, and core it by cutting a large well in the center. Place on a rimmed baking sheet that has been lined with parchment paper.

2. In a small bowl, stir together the oats, sugar, and cinnamon, and work in the butter or coconut oil using a fork or your hands – it should reach a crumbly consistency. 

3. Spoon into the center of the apple. Place in the oven and bake for about 30 minutes, until the apple is tender and the filling bubbles. Let cool slightly before eating. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Mykola Lunov 

Move at Work Challenge: Shoulder-Strengthening Move

Move at Work Challenge: Improve Your Balance

Recipe: Coconut Rice with Lentils

🥥 Coconuts make two guest appearances in this recipe.

For a vegan meal, serve this rice & beans dish with a side of broccoli or cauliflower.

It also makes a great side dish for fish or chicken.

Makes 6-8 servings.

Ingredients:

• 1 cup (185 g) long-grain brown rice

• 3 cups (720 ml) coconut water

• 1 cup (240 ml) light coconut milk (from a can)

• ½ tsp sea salt

• ½ cup (95 g) lentils, rinsed and drained

Directions:

1. In a medium saucepan over medium-high heat, combine the rice, coconut water, and coconut milk and bring to a boil.

2. Reduce the heat to a simmer and cover, cooking for 5 minutes. Add the lentils and cook for 40-45 minutes, until the liquid is absorbed. 

3. Remove from the heat and let sit, covered, for 5 minutes. Fluff the rice & lentil mixture with a fork and serve.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by subodhsathe from Getty Images 

Move at Work Challenge: Release Upper Back & Neck Tension

Move at Work Challenge: Core from the Car

Recipe: Overnight Quinoa-Chia Pudding

🥣 This tasty pudding makes a hearty breakfast that’s packed with fiber and healthy fats.

Plus, it’s a GREAT use for leftover quinoa.

Tip: You also can use store bought crispy quinoa if you want to add some “crunch.”

Makes 2 servings.

Ingredients:

• 4 Tbsp chia seeds

• 1 cup (240 ml) vanilla non-dairy milk

• ⅓ cup (60 g) cooked quinoa

• 2 dates, pitted and chopped

• 3 Tbsp unsweetened shredded coconut

Directions:

1. In a mason jar or medium bowl, mix together the chia seeds and milk, stirring until well combined. Add the rest of the ingredients. Cover and place in the refrigerator overnight.

2. That’s it! Enjoy the next day!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images