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:
Preheat your oven to 450°F / 230°C. Line two baking sheets with parchment paper, and spray liberally with cooking spray.
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.
If your Brussels sprouts aren’t already shredded, place them in a food processor and pulse until shredded.
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.
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.
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
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
Move at Work Challenge: Balance Challenge You Can Do at Work
Move at Work Challenge: Focus on Wrists (Good for Typers)
How to Live Healthy for Less- Guest Post by Sheila Olson
Living a healthy lifestyle can be expensive, but there are easy and affordable strategies that you can use to ensure your body and mind stay fit without blowing the budget. If you're looking for ways to live healthier on a budget, this guide has everything you need. Making small changes in your diet and lifestyle will help keep both your waistline and wallet trim. Living healthy will no longer be an unattainable goal — it's within your reach.
Planning Meals Ahead
Planning ahead is key when it comes to having nutritious meals without spending too much money. Think about what kinds of meals you will be eating throughout the week and tailor your list accordingly. Make a grocery list of all of the items you need and cook meals that use similar ingredients so that whatever you purchase won’t go to waste.
Also, shop in bulk so you can stock up on healthy staples like grains, nuts, and proteins at incredible savings. Make sure to store these nutritional powerhouses correctly, as long-term storage will keep them fresh, locking in essential vitamins and minerals for longer periods.
Limiting Coffee Consumption
Coffee is an expensive habit, so limit your consumption so that it does not add up over time. Investing in a good quality coffee maker will help you cut costs if you need your daily cup of joe. Consider making coffee at home, if possible, as it usually costs significantly less than buying from specialty coffee stores or drive-thrus every day.
Investing in High-Quality Equipment
Purchasing high-quality workout equipment or kitchen gadgets may seem pricey upfront, but they last longer than their cheaper counterparts, so they pay off in the long run. Consider investing in one item at a time rather than purchasing several low-quality items. This way, you get more bang for your buck while still enjoying top-notch quality when exercising or cooking at home. Make sure to read reviews before purchasing so you know you’re making the right investments.
Maintaining a Clean Living Space
Having a clean home is essential for leading a healthy lifestyle, but cleaning supplies don’t come cheap either. You don’t need all kinds of fancy products for cleaning — baking soda, vinegar, lemon juice, soap, and water are often enough to do the job. It also pays to invest in a vacuum cleaner that can get rid of dust and dander better than you ever could by hand. Again, read reviews from other consumers before making this investment.
Buying Generic Brands
Generic brands can be just as good as name brands at a fraction of the cost. Do some research online or ask around to find out which generic brands are worth trying for quality and price. It might take some trial and error, but once you find generic products that work for you and your family, sticking with them will save you a lot of money down the line.
Earning While Living a Healthy Lifestyle
There are many ways to monetize healthy living. Consider becoming a fitness instructor or creating healthy meal plans for others who also want to live healthier lives but don’t know how to start.
Marketing your health-based business requires a targeted approach that focuses on building credibility with your audience, using social media to create valuable content, and leveraging partnerships with other businesses in the health and wellness industry to increase brand awareness. You can also create a customized brochure advertising your services. Give this tool a look—it allows you modify premade brochure templates to your needs.
Living well doesn’t have to break the bank. With research and creativity, there are ways to enjoy delicious meals, stay fit, and maintain clean living spaces without spending too much. Keep these tips in mind because small changes can make a big impact on both your wallet and health.
Performance Is Haapanen offers a 12-week transformation program that will strengthen your mind and body. Register today!
Written by: Sheila Olson
Photo Credit: Image via Pexels
Move at Work Challenge: Back Strengthening and Stretching on the Beach
Workout: Legs, Legs, Legs
Time: 45 minutes
Equipment Needed: Step / Bench and a Stopwatch
Warm Up: 5 - 10 minutes
Circuit #1:
Perform 3 sets of the following. Allow 30 - 60 seconds rest between sets.
30 seconds Step-Ups - left
30 seconds Step-Ups - right
30 seconds Dips
30 seconds Rest
200 meter Recovery Jog
Circuit #2:
Perform 3 sets of the following. Allow 30 - 60 seconds rest between sets.
30 seconds Split Squats - left
30 seconds Split Squats - right
30 seconds Standing Calf Raises
30 seconds Rest
200 meter Recovery Jog
Circuit #3:
Perform 3 sets of the following. Allow 30 - 60 seconds rest between sets.
30 seconds Lateral Lunges - left
30 seconds Lateral Lunges - right
30 seconds Superman Hold
30 seconds Rest
30 Regular Burpees as fast as possible and a 200 meter grapevine (½ facing each direction).
Cash Out:
Complete 2 sets.
20 Oblique V-Crunches (bring legs up if possible)
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Syda Productions
Move at Work Challenge: S-T-R-E-T-C-H and Feel Better
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:
Preheat your oven to 400°F / 200°C and line a baking sheet with parchment paper.
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.
Lightly drizzle the asparagus wraps with the olive oil and place the baking sheet in the oven.
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