Recipe: Moroccan Inspired Quinoa Salad

This plant-based salad is a perfect one-dish meal prep for quick lunches or dinners. Cook it up ahead of time, place in individual portion-sized containers, and add the almonds, veggies, and optional goat cheese when it’s time to eat.

Serves 4.

Ingredients:

• 1 Tbsp olive oil

• 1 medium onion, diced

• 1 clove garlic, minced

• 2 tsp Ras El Hanout OR ½ tsp each: turmeric, cumin, ginger, cinnamon

• Freshly ground black pepper

• 2 cups (475 ml) vegetable broth

• 1 cup (170 g) uncooked quinoa

• 1 (15 ounce) (400 g) can chickpeas, rinsed and drained

• ½ cup (80 g) chopped dates

• ½ cup (50 g) toasted sliced almonds

• For Serving: 2 small cucumbers, peeled and diced

• For Serving: 1 large tomato, deseeded and chopped

• Optional: Goat cheese crumbles (about a half-cup / 110 grams), 6 oz. tuna or diced/shredded cooked chicken

Directions: 

1. Heat the olive oil in a large pot over medium heat. Add the onion and saute for 3 - 4 minutes, and then add garlic, stirring constantly so that it doesn’t burn, cooking for 1 minute. Add the species and cook for another 60 seconds.

2. Add the broth slowly, stirring to incorporate the spices, and then add quinoa. Bring the mixture to a boil and reduce heat to low, cover, and cook for 15 minutes.

3. Remove from the heat and stir well. Add the chickpeas and dates, and taste for seasoning. Add salt and pepper if necessary.

4. Serve immediately or refrigerate for later. When it’s time to eat, stir in tomatoes and cucumbers, optional goat cheese, and a garnish of toasted almonds.

Protein booster: add 3 ounces of tuna or chicken before serving.

Note: the recipe calls for a Ras El Hanout spice blend but if you don’t have it on hand, you can easily substitute your own version.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by joannawnuk from Getty Images 

Move at Work Challenge: Dance Moves to Get Blood Flowing

Move at Work Challenge: Do This 20x a Day

Move at Work Challenge: Upper Body Movement + Mountain Views

Workout: Lower Body Burn!

Time: 60 - 75 minutes

Equipment Needed: Stopwatch and dumbbells or other weights

Warm Up: 5 - 10 minutes

Set #1:

Perform the following 4 exercises for 30 seconds of work. Rest 30 seconds and REPEAT!

• 30 seconds Prison Squats

• 30 seconds Butt Kicks

• 30 seconds Alternating Lateral Lunges

• 30 seconds Jumping Jacks

• 30 seconds Rest

REPEAT

2 - 3 minutes Rest

Set #2:

Perform the following exercises for 60 seconds of work on the right leg for the entire set, rest 60 seconds and repeat the entire set on the left leg.

• 60 seconds Reverse Lunges

• 60 seconds Forward Lunges

• 60 seconds Lateral Lunges

• 60 seconds Quick / Pulse Lunges

• 60 seconds Rest

REPEAT on the opposite leg.

1 - 2 minutes Rest

Set #3:

Perform the following exercises for 60 seconds of work, rest 30 seconds and repeat the set. After each completed set, rest 1 - 2 minutes.

• 60 seconds Basic Squat

• 60 seconds Sumo Squat

• 60 seconds Squat with an Overhead Press

• 60 seconds Squat with an Overhead Press and Calf Raises

• 30 seconds Rest

REPEAT

1 - 2 minutes Rest

Set #4:

Perform the following exercises for 60 seconds of work, rest 30 seconds and repeat the set. After each completed set, rest 1 - 2 minutes.

• 60 seconds Step-Ups

• 60 seconds Step-Ups with Glute Kickback

• 60 seconds Step-Ups with Knee Raise

• 60 Seconds Step-Ups with Knee Raise and Overhead Press

• 30 seconds Rest

REPEAT

1 - 2 minutes Rest

Set #5:

Perform the following exercises for 60 seconds of work on the right leg for the entire set, rest 60 seconds and repeat the entire set on the left leg.

• 60 seconds Hydrant - left side

• 60 seconds Donkey Kick - left side

• 60 Hydrant to a Donkey Kick Combo - left side

• 60 seconds Squat with Alternating Lateral Leg Lifts

• 30 seconds Rest

REPEAT on the right side.

Rest 1 - 2 minutes

Finisher:

Complete 5 reps of each of the following burpees. Rest as needed.

• 5 Burpees

• 5 Burpee Push-Ups

• 5 Burpees with High Pull

• 5 V-Jumps

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by serhiibobyk

Move at Work Challenge: Sculpt a Nice Booty & Work on Balance

Recipe: Potato, Bean & Spinach Hash

You’ll love this plant-based comfort food recipe.

Serves 4

Ingredients:

• 2 Tbsp olive oil

• 1 white onion, sliced

• 2 large potatoes, peeled and diced

• Himalayan salt, to taste

• 1 can white beans, drained and rinsed

• 6 big handfuls of fresh spinach, chopped

• ½ cup (60 g) feta cheese, crumbled

• Zest of 1 lemon

• Ground black pepper to taste

Directions:

1. Heat the olive oil in a large skillet over medium-high heat. 

2. Add the onion and saute until it starts to soften, 4 - 5 minutes.

3. Add the potatoes and 2 pinches of salt, tossing well to combine. Cover the skillet and cook for 8 - 10 minutes, stirring occasionally to make sure the potatoes brown on all sides.

4. Add the beans and cook for another 5 minutes, stirring occasionally. 

5. Add the spinach and cook till wilted, about 3 - 5 minutes.

6. Take off the stove and stir in the cheese, lemon, and season with salt and pepper to taste.

7. Serve immediately.

To make it vegan: Instead of cheese, use ¼ cup (40 g) nutritional yeast and 1 tsp garlic powder (or use prepared vegan “cheese”).

Make it decadent: Serve with a poached / fried egg on top of each serving.

Toss in extras: add veggies you have on-hand to the combo - diced beets, carrots, celery would all be delicious.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Brett Holmes Photography from Getty Images

Move at Work Challenge: Upper Body Moves + Stretching in the Sand

Move at Work Challenge: Aspen Forest Upper Body Sneak Peek

Move at Work Challenge: Back Stretch with a Wall