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 

Move at Work Challenge: Greetings from the Aspen Forest!

Move at Work Challenge: Do You Ever Experience Back Pain?

Move at Work Challenge: Train Your Fingers

Workout: Station Nation (Tabatas!)

Time: 60 minutes

Equipment Needed: Battling Ropes / Medicine Ball, Dumbbells / Pull-Up Bar, Box / Bench, and a Stopwatch

Warm Up: 5 - 10 minutes

Circuit #1:

Complete 2 sets of 30 seconds per exercise.

• Body Weight Squats

• Lunge with a Twist

• Plank Kicks

• Crunches

Circuit #2:

Complete a FULL Tabata with the given exercise (20 seconds of work, 10 seconds of rest) for a total of 4 minutes per exercise before moving onto the next exercise. Rest 1 - 3 minutes between exercises.

• Battling Ropes (sumb with medicine ball slams)

• Pull-Ups - assisted if needed (sub for rows if you don’t have pull-up equipment)

• Regular Burpees

• Bicycle Crunches

• Double Unders

• Wood Chop (alternate sides every 20 seconds)

• Box Jumps

• Bear Crawl

• Mountain Climbers

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Ziga Plahutar from Getty Images Signature

Move at Work Challenge: Quick Arms and Beautiful Views

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

Move at Work Challenge: Shoulder Mobility and Strength

Move at Work Challenge: Stretch Out Your IT Band and Feel Better

Move at Work Challenge: Full Body Stretching in the Snow!