Move at Work Challenge: Fight the Computer Hunchback
Move at Work Challenge: Secretly Work Your Core Anywhere
Recipe: Baked Fish in Tomato Mushroom Sauce
⏱This recipe makes a quick and healthy weeknight dinner.
Serve with a side salad and some rice for a comforting, hearty meal!
Makes 2 servings.
Ingredients:
1 Tbsp olive oil
1½ cups (105 g) shiitake mushrooms, chopped
3 garlic cloves, minced
¼ tsp sea salt
¾ cup (180 g) crushed tomatoes
1 tsp Italian seasoning
2 5 oz (140 g) cod or haddock filets
Directions:
Preheat your oven to 400ºF/200ºC and line a baking sheet with parchment paper.
Heat the oil in a medium skillet over medium heat. Add the mushrooms and saute for 2-3 minutes before adding the garlic and salt. Cook, stirring constantly, for about 30 seconds, and then add the tomatoes. Continue to cook for 3-4 minutes, until the liquid reduces by about a third. Add the Italian seasoning and stir.
Place the fish filets on the baking sheet and spoon half of the mixture over each filet. Bake for 15-20 minutes, until the fish is cooked through – it should flake easily. Thicker filets will take longer to cook.
Remove from the oven and serve!
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva by Vladimir Mironov
Move at Work Challenge: Shoulders
Recipe: Fast & Easy Sweet Potato Curry
🔥This makes a meal in a hurry!
Feel free to use either red or green curry paste – you can find it in most grocery stores.
Makes 3 servings.
Ingredients:
½ Tbsp avocado oil
1 large yellow onion, chopped
1 Tbsp minced fresh ginger
¼ cup curry paste
1 medium-large sweet potato, peeled & chopped into bite-size chunks
1 x 15 oz (450 g) can chickpeas, drained and rinsed
1 x 13.5 oz (380 g) can of coconut milk
optional: fresh lime juice
Directions:
Heat the oil in a large nonstick skillet, over medium-high heat. Add the onion and cook, stirring frequently, for about 5 minutes. Add the ginger and continue to cook, stirring, for another 1-2 minutes. Stir in the curry paste and saute for another 1-2 minutes.
Add the sweet potatoes, chickpeas, and coconut milk. Stir gently to combine. Bring to a simmer and reduce heat slightly. Allow to simmer for 15 minutes, keeping an eye on the sauce to make sure it doesn’t become too dry. Add more water (about 3-4 Tbsp at a time) if necessary. Continue to cook until the sweet potatoes are fork-tender.
Remove from the heat, and if using the lime juice, drizzle over the top. Serve over cooked quinoa and enjoy!
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva by OlgaMiltsova from Getty Images
Move at Work Challenge: Hips & Low Back Mobility
Move at Work Challenge: Open Your Chest
Move at Work Challenge: Shoulder Strengthening at Work
Recipe: Lemon-Roasted Asparagus
🍋This classic veggie dish is simple, healthy, and elegant.
Serve it as a side for beef, chicken, or fish.
Makes 4 servings.
Ingredients:
1 lb (450 g) fresh asparagus, trimmed
2 Tbsp olive oil
2 tsp grated lemon zest
1 garlic clove, minced
¼ tsp each salt and pepper
Directions:
Preheat oven to 425°F/220ºC. Line a baking sheet with parchment paper. In a large bowl, mix together the olive oil, lemon zest, garlic, salt, and pepper. Add the trimmed asparagus and toss until well coated.
Arrange the asparagus in a single layer on the baking sheet and place it in the oven. Roast for 10-14 minutes, until the asparagus are barely tender. Remove from the oven and serve. Enjoy!
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva by fortyforks