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:
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.
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.
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.
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
Move at Work Challenge: Lower Body Work + Dynamic Stretching
Move at Work Challenge: Simon Says in Florida
Move at Work Challenge: Airplane Core & Inner Thighs
Workout: Jump, Jump, Jump!
Time: 60 minutes
Equipment Needed: Jumprope (optional) and a Weight or Other Heavy Item
Warm Up: 5 - 10 minutes
Exercise #1:
Perform 1 push-up immediately followed up with a sit-up (rollover) for a ladder set of 10 to 1. Perform 10 of each, then 9 of each, 8 of each, and etc… all the way down to 1 rep each! Between EACH set of reps, perform 10 jump squats.
Push-Up to Sit-Up - 10 Reps Each
10 Jump Squats
Push-Up to Sit-Up - 9 Reps Each
10 Jump Squats
Push-Up to Sit-Up - 8 Reps Each
10 Jump Squats
Push-Up to Sit-Up - 7 Reps Each
10 Jump Squats
Down to 1 Push-Up to 1 Sit-Up
Exercise #2:
Perform the following exercises in order and at your own pace.
100 Jump Ropes
50 Lunges EACH Side with Lateral Arm Raises
100 Jump Ropes
50 Bench Dips
100 Jump Ropes
50 Sumo Squats with an Upright Row (High Pull)
100 Jump Ropes
50 Renegate Rows (25 each side)
100 Jump Ropes
50 Arnold Presses
100 Jump Ropes
50 Step-Ups with Lateral Leg Raises EACH Side
100 Jump Ropes
50 Snow Angels
100 Jump Ropes
50 Coffins
100 Jump Ropes
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by RAW PIXELS
Move at Work Challenge: Breathing and Meditation Work by the River
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:
Put all of the ingredients in a bowl and enjoy!
Recipe by: Saara Haapanen
Photo Credit: Canva by Dima_Belokoni from Getty Images