Recipe: “BLAAT” Wraps

If you’re looking for new and different ideas for easy snack take-alongs for work this BLT variation is a great choice. You can add salad greens if you like!

Ingredients:

• 4 slices of sliced deli turkey (organic/uncured/nitrate free if possible!)

• 1 tomato, sliced and seeded

• 2 bacon cooked, each cut into 4 pieces

• ½ avocado, cut into slices

• ½ apple, cored and sliced

• (Optional: chives to secure the wraps)

Directions:

1. Lay the turkey slices flat, as this will serve as your wrap.

2. Lay out the slices of tomato, bacon, avocado and apple evenly across each wrap. Roll up secure by tying the chives around the turkey, or enjoy as-is.

Recipe by: Saara Haapanen

Photo Credit: Canva by margouillatphotos from Getty Images

Recipe: Salmon Cakes

Keep some canned salmon in your kitchen for this fast throw-it-together dinner or lunch.

Ingredients:

• 1 14.5-ounce can of wild-caught salmon, drained

• 1 cup cooked mashed sweet potato or canned pumpkin

• 1 egg

• ½ cup gluten-free rolled oats (adjust amount depending on how “wet” your ingredients are)

• 2 tsp dried dill

• 1 tsp sriracha sauce

• 1 tsp sea salt

• Freshly ground black pepper to taste

Directions:

1. Preheat your oven to 425 degrees and line a baking sheet with parchment paper.

2. In a medium-sized bowl, place the salmon and break it into pieces.

3. Add all the ingredients and mix together until well combined. Form into 8 equal-sized patties and place on the parchment-lined sheet.

4. Bake for 20 minutes. Serve with your favorite tartar sauce/homemade mayo.

Recipe by: Saara Haapanen

Photo Credit: Canva by boblin from Getty Images Signature

Recipe: Shrimp and Zoodles in Spicy Vodka Sauce

If you love chances to use your spiralizer, you’ll want to try this recipe! And if you don’t want to use one, that’s just fine too … simply chop up the zucchini instead of making “noodles” out of it.

You don’t have to use vodka in this recipe – it’s still yummy without it.

Serving Size: 4

Ingredients:

• 3 tbsp avocado or olive oil, separated

• 1 lb peeled/deveined shrimp

• 4 medium zucchini, spiralized or chopped

• ¼ cup coconut cream

• 1 medium diced onion

• 3 garlic cloves, minced

• 1 14-ounce can crushed tomatoes (fire-roasted if you can find it)

• ¼ cup gluten-free vodka (optional!)

• 3-4 cups washed baby spinach.

• ⅓ cup chopped flat leaf parsley

• (optional: ½ cup crumbled goat cheese)

Directions:

1. In a large skillet over medium heat, heat the oil. Add the shrimp and cook for 1-2 minutes on each side, until done. Remove from the pan and place on a covered plate to remain warm.

2. Add the onion to the pan and cook for 3-4 minutes, until they start to soften. Add the garlic and red pepper flakes and continue to cook for 1-2 more minutes. Pour in the tomatoes and vodka and lower the heat slightly and let cook until the sauce thickens, about 10 minutes. Pour in the coconut cream and continue to cook for 5 minutes. Taste and add salt/pepper as necessary.

3. In another skillet, heat 1 tbsp oil and cook the zucchini until it’s done. The zoodles should take 3 to 5 minutes while chopped zucchini will take a bit longer. Stir in the spinach and cook till it’s wilted.

4. Toss the cooked zucchini/spinach into the sauce along with the parsley, and add in the shrimp and optional goat cheese. Season to taste.

Recipe by: Saara Haapanen

Photo Credit: Canva by bhofack2 from Getty Images

Recipe: Overnight Oats

Here’s a make-ahead breakfast that you’ll wake up looking forward to eating!

It’s a grain-free make-ahead cereal that’s refreshing and LOADED with lots of good-for-you things.

Serving Size: 1

Ingredients:

• 1 cup of your favorite non-dairy nut milk

• ½ cup of gluten-free rolled oats (optional)

• 2 tbsp chia seeds

• ¼ tsp vanilla bean powder (can sub out 1/2 tsp pure vanilla extract)

• ½ tsp cinnamon

• 2 tbsp unsweetened coconut flakes

• Sea salt to taste

• 2 chopped dates

• 2 tbsp slivered almonds

• ½ sliced banana (frozen is great!)

• Optional toppings: cacao nibs, berries, pumpkin seeds, fresh fruit

Directions:

1. Put all the ingredients in a mason jar, refrigerate overnight, and enjoy in the morning! You can add in more fruit or a drizzle of honey or maple syrup if you want more sweetness.

Recipe by: Saara Haapanen

Photo Credit: Canva by los_angela from Getty Images

Recipe: Avocado with Crab Meat

Whether you make this as a snack, lunch or appetizer … this tastes like special-occasion food.

Servings: 4

Ingredients:

• 1 ripe Hass avocado

• 3 tbsp lemon juice

• ¼ tsp sea salt, plus more for seasoning

• 1 tsp Dijon mustard

• ½ tsp paprika

• Pinch red pepper flakes

• 6 oz. lump crab meat

• 4 large lettuce leaves

Directions:

1. Peel and pit the avocado. Cut into small chunks. Place the chunks in a small bowl and toss them with about half the lemon juice. Salt to taste. Divide into four portions and set aside.

2. Whisk the remaining lemon juice, mustard, paprika, pepper flakes and ¼ tsp salt in a small bowl. Add the crabmeat and mix well. Divide into four portions and set aside.

3. Place a large lettuce leaf on each of four plates. Place a serving of crab meat on each lettuce leaf, and then top with the avocado mixture.

4. Serve and enjoy!

Recipe by: Saara Haapanen

Photo Credit: Canva by PeteerS from Getty Images

Recipe: Spicy Homemade Ketchup

Do you ever notice how we focus a lot on the quality of the proteins and veggies we eat – and ignore how what we put ON them to make them tastier?

And have you ever thought about how we can make our sauces and condiments so much more flavorful – and maybe even healthier?

Homemade ketchup is definitely worth the time and effort! It’s so easy to make and you can adjust the seasonings (and sugar!) to suit your taste.

Ingredients:

• ½ tbsp olive oil

• ¼ small onion, diced

• 1 garlic clove, minced

• 2 tbsp apple cider vinegar

• 2 tbsp red wine vinegar

• 2 tbsp of local raw honey or organic maple syrup

• ½ tsp salt

• 14 oz can tomato puree

• 6 oz of tomato paste

• ½ tsp chili powder

• ¼ tsp each: powdered ginger, allspice and cinnamon

• Try spicing this up with some hot sauce.

Directions:

1. Using a medium saucepan over medium heat, saute onion in the oil for 4-5 minutes, until soft and translucent. Add the garlic and cook for another 1-2 minutes. Pour in the vinegars, your choice of sweetener, and salt. Bring to a boil.

2. Add both the tomato puree and the paste and return to a boil. Stir in the spices. Turn down the heat slightly and cook until the sauce thickens and reduces, about 15 to 20 minutes. Taste and adjust the seasonings.

3. Let cool a bit, and if you have an immersion blender, blend the sauce until it’s smooth. Otherwise, put it in a blender and blend until it’s smooth.

4. Pour the ketchup into a mason jar or other airtight container and store in the refrigerator. This will keep for 2-3 weeks.

Recipe by: Saara Haapanen

Photo Credit: Canva by YelenaYemchuk from Getty Images

Recipe: Monkey Salad

Have you ever heard of Monkey Salad before? It’s a weird name for a fun fruit-and-nut salad that contains bananas.

This makes a great snack for anyone – kids really love it! – and you can customize it to suit whatever you have on hand.

Swap out the nuts, change the fruits, experiment with different nut butters … it’s all good (and delicious!).

Ingredients:

• 1 banana, sliced

• ½ cup of berries or sliced apple

• ¼ cup cashews, pecans, walnuts or almonds

• 1 tbsp almond or other nut butter

• (optional) 2 tbsp coconut flakes

• (optional) Sprinkling of sea salt

• (optional) Drizzle of honey

Directions:

1. Put all of the ingredients in a bowl and enjoy!

Recipe by: Saara Haapanen

Photo Credit: Canva by Dima_Belokoni from Getty Images

Recipe: Sparkling Kombucha Spritzer

This is so simple it almost isn’t a recipe, but the result is a refreshing good-for-you beverage you can enjoy any time of day.

Make sure to choose sugar-free sparkling water.

Mix-and-match flavors to find your favorite combo!

Ingredients:

• 6 ounces of your favorite sparkling water (unsweetened)

• A bottle of your favorite kombucha flavor

• ¼-½ cup frozen fruit, lemon slices, or fresh fruit

Directions:

1. Pour the sparkling water into a glass, then add the fruit. Add enough kombucha to top off the glass and enjoy!

Recipe by: Saara Haapanen

Photo Credit: Canva by Jane Vershinin from Getty Images

Recipe: Beef and Brussels Sprouts

Try this- the apple adds a sweet-tart taste to this healthy meal!

Serves 4

Ingredients:

• 1 tbsp. avocado or coconut oil

• 1 lb. grass-fed ground beef (mine was 85% lean)

• 1 medium yellow onion, chopped

• 1 9-oz. package of shredded Brussels sprouts (or shred about 3½ cups of whole sprouts)

• 1 organic apple, peeled

• 2 tbsp lemon juice

• Sea salt

• Pepper

Directions:

1. Heat oil in a large skillet on medium heat. Add the onion and saute until it starts to caramelize, about 4 to 5 minutes. Add ground beef, breaking it up as it cooks for about 4-5 minutes. Add the brussels sprouts and continue cooking until the beef is cooked through.

2. Add the chopped apple to pan and saute for 2-3 minutes, and then stir in the lemon juice. Cook for another minute or so before seasoning to taste with salt and pepper.

At Performance is Haapanen, we understand the critical role of proper diet and nutrition in supporting individuals fighting cancer, including mesothelioma - a specific type of cancer caused by asbestos exposure. Explore this comprehensive resource to learn how a balanced diet can empower your body to combat cancer cells and aid in the healing process.

Recipe by: Saara Haapanen

Photo Credit: Canva by margouillatphotos from Getty Images

Recipe: Lemony Haddock with Olives and Tomatoes

Simple, delicious and quick – this recipe is great for a fast weeknight meal but it’s also tasty enough to serve guests.

Little known tip, straight from the fishmonger: frozen-at-sea haddock often is fresher than other varieties since it’s frozen as soon as it is caught … and it’s often less expensive.

Serves 3 - 4

Ingredients:

• 1 lb haddock fillets

• 2 tbsp quality olive oil

• Juice of 1 lemon

• 1 tbsp lemon zest

• 1 clove minced garlic

• Dash of Sea salt

• 1 cup green olives (avoid jarred olives if possible)

• 4 plum tomatoes, seeded and quartered

Directions:

1. Preheat the oven to 375 degrees.

2. Pat the haddock dry and place in a baking dish that’s been prepared with a light coat of oil.

3. In a small bowl, combine olive oil, lemon juice, lemon zest, garlic and sea salt. Drizzle over the fish.

4. Arrange tomato and olives around the fish. Place the dish in the oven and bake for 15-20 minutes. Check fish for doneness – it should easily flake.

Recipe by: Saara Haapanen

Photo Credit: Canva by jerrydeutsch from Getty Images Signature