Recipe: Creamy Cauliflower Grits

Looking for a fun and different side dish? Here you go!

This pairs well with spicy shrimp or chicken. You also can kick this up a notch by adding ¼ teaspoon of red pepper flakes.

Ingredients:

• 1 2-pound head of cauliflower, washed, trimmed, and chopped into florets

• 1½ cups of unsweetened non-dairy milk (almond, cashew or coconut)

• 1 tbsp coconut, avocado or olive oil

• ⅓ cup nutritional yeast OR ½ cup crumbled goat cheese

• Sea salt

• Ground pepper

Directions:

1. Depending on the size of your food processor, place about half of the cauliflower into the bowl and pulse until it breaks down into rice-sized grains. Remove and repeat until all the cauliflower has been minced.

2. Place in a medium saucepan along with the milk, oil, ½ tsp salt and several generous “grinds” of pepper. Bring to a simmer over medium-high heat. Stirring frequently, simmer for about 10-12 minutes until the mixture is smooth and looks like grits. Stir in the nutritional yeast or the cheese. Taste and add more salt/pepper if needed.

Recipe by: Saara Haapanen

Photo Credit: Canva by HandmadePictures from Getty Images

Move at Work Challenge: Easy Hand Stretches

Move at Work Challenge: More Mobile Shoulders

Workout: On a Decline!

Time: 45 minutes

Equipment Needed: Bench / Curb, Dumbbells, and a Stopwatch

Warm Up: 5 - 10 minutes

Decline:

Perform the following exercises for 20 reps each exercise. Rest 2 minutes, then perform 15 reps of each exercise. Rest 2 minutes, then perform 10 reps of each exercise. Rest 2 minutes, then perform 5 reps of each exercise.

• Reverse Lunges into a Step-Up with Knee Lift and Overhead Press on Benches - each leg

• Push-Ups

• Bench Crunches

• Bench / Curb Jumps

• Sumo Squats with a High Pull

• Coffins

• Cross-Over Mountain Climbers - each leg

• Bench Dips

• Side Crunches - each side

• Jumping Jacks

Rest 1 - 2 minutes each set. Then repeat for 15 reps of each, etc…

Finisher: 

Plank Set. Complete 2 sets total.

• 60 seconds Plank

• 15 seconds Rest

• 45 seconds Plank

• 15 seconds Rest

• 30 seconds Plank

• 15 seconds Rest

Repeat.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by AleksandarGeorgiev from Getty Images Signature

Recipe: Luscious Homemade (Dairy-Free) Caesar Dressing

This easy Caesar dressing is great on salads you might find yourself using it as a sauce with other foods! It’s even good on sweet potatoes.

Don’t be scared of the anchovy paste – but if you decide not to use it, be sure to adjust the salt and pepper level.

Ingredients:

• 1 egg

• 1 tsp anchovy paste

• 1-2 garlic cloves, minced

• ¼ tsp each salt and pepper

• 1/2 Tbsp. apple cider vinegar

• 1 tbsp lemon juice

• 1 cup avocado oil or light-tasting olive oil

Directions:

1. If using an immersion blender, place all the ingredients except the oil in a jar and insert the blender. Blend until smooth, about 30 seconds. With the blender still on, slowly drizzle in the oil, moving the blender around so that all the oil is incorporated and the dressing emulsifies.

2. If using a blender, do the same as above, except slowly drizzle in the oil until it emulsifies into dressing.

3. The mixture should be thick and creamy when you’re done.

4. Place in an airtight jar and store in the refrigerator for 2 weeks.

Recipe by: Saara Haapanen

Photo Credit: Canva by wmaster890 from Getty Images

Move at Work Challenge: 4-7-8 Breathing

Move at Work Challenge: Stretching With a Chair

Move at Work Challenge: Seated Legs and Core

Move at Work Challenge: Stretch at Your Computer

Workout: Station Time!

Time: 45 minutes

Equipment Needed: Dumbbells, Medicine Ball, Box / Bench, & a Stopwatch

Warm Up: 5 - 10 minutes

Perform the 3 exercises listed for 7 reps at each station for 5 minutes. Rest 1 - 2 minutes between each station. Cones needed for station 1.

Station #1:

• 7 Ball Walls

• 7 Dumbbell Swings

• Sprint 50 ft and back (set up cones if needed)

Station #2:

• 7 Hindu Squats

• 7 Suicide Push-Ups

• 7 Box Jumps

Station #3:

• 7 Reverse Lunges with Bicep Curls - left leg

• 7 Mountain Climbers - each leg

• 7 Reverse Lunges with Bicep Curls - right leg

Station #4:

• 7 Step-Ups with Kickbacks - left leg

• 7 Bench Dips

• 7 Step-Ups with Kickbacks - right leg

Station #5:

• 7 Rows - left arm

• 7 V-Jumps

• 7 Rows - right arm

Station #6:

• 7 Body Saw

• 7 Lateral Tap Downs

• 7 Tuck Jumps (standing)

Rest 2 - 3 minutes.

Finisher: Perform 30 seconds planks, 10 seconds rest, 30 seconds bicycle crunches, 10 seconds rest for 3 sets.

• 30 seconds Plank

• 10 seconds Rest

• 30 seconds Bicycle Crunches

• 10 seconds Rest

Repeat for 3 sets.

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by StefanDahl