Recipe: Vegan Baked Apples

This healthy comfort food dessert has all the flavors of the holidays… and it couldn’t be easier to assemble!

Serves 6.

Ingredients:

• 3 apples

• ¼ cup (35 g) coconut sugar

• ¼ cup (20 g) rolled oats (gluten-free, optional)

• 1 Tbsp almond butter

• ¼ cup (30 g) slivered almonds

• ½ tsp cinnamon

• ¼ tsp nutmeg

• 1 cup (240 ml) water

Directions:

1. Preheat your oven to 375°F / 190°C.

2. Wash the apples and slice them in half lengthwise (along the core). Scrape out the core with a spoon and place the apple, flesh side up, in a baking dish.

3. In a small bowl, mix together the sugar, oats, almond butter, almonds, cinnamon, and nutmeg. The mixture will resemble a crumble topping.

4. Spoon the mixture into each apple core by heaping tablespoons. Pour 1 cup / 240 ml of water around the apples and place in the oven to bake until cooked through, about 25 - 30 minutes.

5. Remove and serve as-is or with yogurt. So good!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Hana-Photo from Getty Images 

Workout: Sprints & Then Top It Off

Time: 45 - 60 minutes

Equipment Needed: Dumbbells and Cones / Markers

Warm Up: 5 - 10 minutes (REALLY well with joint mobility and active stretching)

Sprints:

Set up 2 cones about 50 meters apart. Sprint as fast as you can to each cone. Walk back to the starting line for recovery and repeat when you are ready to go again. Do this a total of 8 time (8 sprints and 8 walks).

Rest as Needed (4 - 7 minutes)

Challenge:

Complete this circuit at one time in your best time possible (with perfect form). Modify when necessary. Complete 1 round ONLY - for time.

• 50 Squats

• 40 Front Raises (on each side)

• 30 Bicep Curls

• 20 Double Unders or 80 Singles

• 10 Inchworms

Rest as Needed (3 - 6 minutes).

Finisher:

Complete 1 - 2 sets of the following exercises.

• 30 Abduction (15 full range straight to 15 top ½ of range) - left side

• 30 Abduction (15 full range straight to 15 top ½ of range) - right side

• 20 Fire Hydrants - left

• 20 Fire Hydrants - right

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Jacob Lund

Recipe: Crispy + Baked Brussels Sprouts Latkes

A tasty take on traditional potato latkes - made with brussels sprouts, which are excellent for your digestive health!

They are surprisingly craveable. 

Time-saving tip: buy pre-shredded brussels sprouts if available at your grocery store.

Makes about 24 latkes.

Ingredients:

• Avocado or olive oil cooking spray

• 3 Tbsp rolled oats

• 4 cups (450 g) shredded Brussels sprouts

• 1 small onion, diced into very small pieces

• 1 tsp Pink Himalayan sea salt

• ½ tsp freshly ground black pepper

• ½ tsp crushed red pepper

• 2 large eggs, whisked

Directions:

1. Preheat your oven to 450°F / 230°C. Line two baking sheets with parchment paper, and spray liberally with cooking spray.

2. Place rolled oats in a high-speed blender or food processor and process until it forms a flour-like consistency. Remove from the blender or processor and place in a large mixing bowl.

3. If your Brussels sprouts aren’t already shredded, place them in a food processor and pulse until shredded.

4. Add the sprouts and onion to the bowl with the flour and add the salt, pepper, and crushed red pepper. Stir to combine, and then add the whisked eggs, and continue to stir until the eggs are incorporated.

5. Using a large spoon (about 2 Tbsp-sized), scoop the mixture from the bowl and place on the baking sheet in small mounds about 1 inch / 2.5 cm apart.

6. Flatten the latkes out using a fork or spatula. Give them a quick spray with avocado or olive oil and place them in the oven, baking for 10 minutes. FLip them over and bake for another 10 minutes. They will be done when they are crispy and golden

7. Serve topped with plain Greek yogurt, applesauce, guacamole, or your favorite sauce.

Tip: You can reheat these in the oven at 450°F / 230°C for 10 - 12 minutes.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by id-art from Getty Images 

Recipe: Asparagus Wrapped in Prosciutto

This makes an easy and elegant appetizer.

Makes 10 wraps.

Ingredients:

• 1 bunch of asparagus (about 30 spears), trimmed

• 10 slices of prosciutto

• 1 Tbsp olive oil

• 1 Tbsp lemon juice

Directions:

1. Preheat your oven to 400°F / 200°C and line a baking sheet with parchment paper.

2. Wrap a slice of prosciutto around 2 - 3 stalks of asparagus (depending on the size of your stalks) and place on the prepared baking sheet. Continue until you have wrapped all of the asparagus.

3. Lightly drizzle the asparagus wraps with the olive oil and place the baking sheet in the oven.

4. Bake for 15 minutes. Remove from the oven and lightly sprinkle with the lemon juice before serving.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Tatiana Volgutova from Getty Images 

Recipe: Cowboy Christmas Caviar

You can serve this fiber-rich, veggie-packed “caviar” as a dip, salad, taco filling, or side dish.

Makes 8 large servings.

“Caviar” Ingredients:

• 2 (14-ounce) cans black-eyed peas, rinsed and drained

• 1 (14-ounce) can black beans, rinsed and drained

• 1 ½ cups (375 g) white corn kernels (thawed frozen or canned is fine)

• 6 Roma tomatoes, chopped, seeds removed

• 1 red bell pepper, sliced and chopped

• ½ small red onion, chopped

• ½ cup chopped cilantro

• 2 jalapenos, seeded, ribs removed, and finely chopped

• 1 avocado

Dressing Ingredients:

• ⅓ cup (80 ml) extra-virgin olive oil

• ¼ cup (60 ml) apple cider vinegar

• 1 ½ tsp Italian seasoning

• 1 tsp honey

• Sea salt & freshly ground pepper (to taste)

Directions:

1. Assemble the “caviar”: drain and rinse the black-eyed peas and black beans, thaw or rinse and drain the corn, and chop the tomatoes, pepper, onion, cilantro. And jalapenos.

2. Combine all of the “caviar” ingredients except the avocado in a large serving bowl.

3. Make the dressing: add all of the dressing ingredients into a mason jar and tightly secure the lid. Shake well to mix up the ingredients.

4. Pour the dressing over the “caviar” and let marinate for 20 minutes before serving. Just before serving, peel and dice the avocado and toss it into the salad.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Rus32 from Getty Images

Recipe: Smoked Salmon Avocado Bites

This simple appetizer recipe tastes like a special occasion but it’s so easy and healthy it deserves a place in your healthy snack rotation!

Makes 24 bites.

Ingredients:

• 2 medium seedless cucumbers

• 2 avocados

• Juice of 1 lime

• Dash of your favorite hot sauce

• 12 oz (340 g) smoked salmon

• 2 Tbsp chopped chives, for garnish

• Black pepper, for garnish

• Sea salt, to taste (optional)

Directions:

1. Wash the cucumbers and cut into slices about ¼ inch (6 mm) thick. Arrange on a serving platter.

2. Carefully cut the avocados in half and remove the pit. Remove the avocado flesh from the peel and place in a bowl, along with the lime juice and hot sauce. Mash the avocado mixture using a fork or the back of a spoon until it becomes creamy.

3. Spread a small amount of the avocado on each cucumber slice, and top with a small slice of smoked salmon (about ½ oz / 14 g). Sprinkle with a pinch of chives and black pepper and optional sea salt.

4. Serve and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by muratkoc from Getty Images 

Recipe: Walnut & Roasted Pepper Dip

This Dip has all the flavors: sweet, salty, spicy, tangy, and umami.

We’ve used jarred peppers in this recipe, but if you’re feeling adventurous, make them from scratch by roasting 2 large red bell peppers in your oven.

Serve it with goat cheese, celery, carrots, or pita chips. So good!!

Makes 8 Servings.

Ingredients:

• ¾ cup (180 ml) pomegranate juice

• ½ cup (60 g) walnuts

• 1 16 oz (450 g) jar roasted red peppers, drained

• 3 Tbsp breadcrumbs (gluten-free, optional)

• 1 small lemon, juiced

• 2 cloves garlic, minced

• ¼ tsp cayenne pepper

• ¼ tsp cumin

• ½ tsp smoked paprika

• 2 Tbsp olive oil

• Sea salt, to taste

Directions:

1. Place the pomegranate juice in a small saucepan and bring to a boil. Reduce the heat and let simmer for 5 - 6 minutes, until it has reduced to about 2 Tbsp. Set aside to cool.

2. Toast the walnuts in a nonstick skillet over medium-high heat for about 2 minutes, stirring frequently to make sure they don’t burn. Set aside to cool.

3. Drain and rinse the roasted red peppers and pat dry.

4. Place the walnuts and breadcrumbs in a food processor and process until they are finely ground. Add the pomegranate juice, red peppers, lemon juice, garlic, cayenne pepper, cumin, and smoked paprika and process until smooth. With the processor on, slowly drizzle the olive oil into the mixture.

5. Scrape the dip out of the processor and into a serving bowl. Add salt to taste and stir.

6. Serve with sliced veggies or pita chips.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Mizina from Getty Images

Recipe: Edamame Hummus

This healthy (& tasty) hummus looks holiday-icious on a serving plate. Serve it with sliced red peppers, cucumber spears, celery, and olives.

Makes about 10 x 2 Tbsp. servings.

Ingredients:

• 1 ½ cups (½ lb) frozen shelled edamame

• ¼ cup (55 g) tahini (sesame butter)

• ¼ cup (60 ml) water

• ½ tsp lemon zest

• 1 lemon, juiced

• 2 cloves garlic, minced

• ¾ tsp sea salt

• ½ tsp cumin

• 2 Tbsp extra-virgin olive oil

• 1 Tbsp chopped parsley

Directions: 

1. Place the edamame in a small saucepan and cover with water. Add a sprinkle of salt and bring to a boil over medium-high heat. Let boil for 4 - 5 minutes, and then remove from the heat and drain.

2. Let the edamame cool and then place in a high-speed blender or food processor, along with the tahini, water, lemon zest and juice, garlic, salt, and cumin. Blend until smooth. Keeping the blender/processor running, drizzle in the olive oil slowly, letting it absorb.

3. Scrape the hummus out of the blender or processor and into a bowl and stir in the parsley.

4. Serve with sliced veggies, or cover and refrigerate for later. It will keep for 1-2 days.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by whitewish from Getty Images Signature 

Recipe: Tuna-Avocado Wrap

I’ve got a fast & easy lunch recipe for you today. And you don’t even need a fridge to keep it cool!

It contains just three ingredients: a pouch of tuna, some avocado, and a wrap.

You obviously could add more ingredients if you want: sliced tomatoes, butter lettuce leaves, or anything else that strikes your fancy.

But it’s tasty just the way it is.

Makes 1 serving.

Ingredients:

• 2.6 oz (74 g) pouch of wild-caught tuna

• ½ an avocado, pitted

• 1 whole grain wrap

Directions:

1. Drain the tuna and spread it over the wrap. 

2. Mash the avocado and spoon it over the tuna, and wrap up the wrap. Voila! It’s time to eat.

Doesn’t get any easier than that. 

Give it a try and let me know what you think!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by 1001slide from Getty Images Signature 

Recipe: Mocha-Banana Coffee Smoothie

I’ve got a delicious smoothie recipe that will start off your day great, too!

It’s a crave-worthy mocha-banana coffee smoothie…

And it makes for a great on-the-go breakfast or pre- or post-workout mini-meal.

It couldn’t be any easier to make. Just remember to set aside some of your leftover brewed coffee in the fridge ahead of time!

Also, before you “make that face”, yes... that’s cauliflower in the ingredients list. 🤩

It’s a great way to sneak some veggies into your smoothie. I promise you won’t even taste it.

NOTE: depending on how thick (or thin) you like your smoothie, you might want to adjust the amount of milk you add.

Feel free to mix this one up. You can swap out the dates for 1 tablespoon of nut butter (almond, PB, etc) instead. The dates = a sweeter smoothie, the nut butter = creamier.

Makes 1 serving.

Ingredients:

• ¾ cup (180 ml) cold brewed coffee

• ¼ cup (60 ml) unsweetened non-dairy milk (more if necessary)

• ½ cup (55 g) frozen cauliflower florets

• 1 medium frozen banana, chopped

• ½ Tbsp cacao powder

• ½ tsp vanilla

• 1 scoop chocolate protein powder (optional)

• 2 soft pitted dates (optional) (if the dates are dry or hardened, soak them in hot water first)

• Pinch of sea salt

Directions:

1. Place all of the ingredients in a high-speed blender and blend until smooth. 

2. Pour into a glass and enjoy.

I hope you love this one (even the cauliflower!).

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by nadianb