Move at Work Challenge: Stretch It Out on the Wall

Recipe: Fast & Easy Lentils with Cherry Tomatoes

😋Looking for a tasty light lunch? This recipe will fill the bill.

Or if you prefer, you can make it heartier by adding 1-2 chopped hard-boiled eggs or 3 oz of tuna to boost the protein level.

Makes 4 servings.

Ingredients:

• 15 oz. (425 g) can lentils, rinsed and drained

• 1½ cups (225 g) cherry tomatoes, quartered

• 1 carrot, chopped

• Juice of 1 large lemon

• 2 Tbsp olive oil

• ½ tsp sea salt (or to taste)

• 2-3 Tbsp basil or parsley leaves, chopped

Directions:

1. Place the lentils, cherry tomatoes, and carrot in a medium-sized bowl.

2. In a small bowl, whisk together the lemon juice and olive oil until well combined. Whisk in the salt and taste, adding more if necessary. 

3. Pour the dressing over the lentil mixture and mix well. Gently stir in the parsley. Serve and enjoy!  

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Fudio from Getty Images 

Move at Work Challenge: Stretch for Typers

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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:

1. Preheat your oven to 400ºF/200ºC and line a baking sheet with parchment paper.

2. 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. 

3. 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.

4. 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:

1. 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.

2. 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.

3. 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 

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