Move at Work Challenge: Quick Break Time Stretch
Recipe: Chia-Quinoa Morning Mix
Normally I share healthy, quick, and easy recipes, and while this one is definitely HEALTHY and EASY — it does take a little prep time (great weekend choice).
Here’s how it works: Prep the mix in advance, and about 20-30 minutes before your next breakfast, scoop out a serving, add liquid, and cook!
Once you master the basic recipe you can experiment by adding different fruits, grains, and spices. I focused on holiday flavors and colors for this version. :)
Makes 12 servings.
Ingredients:
3 cups (240 g) rolled oats
1 cup (180 g) quinoa
1 cup (160 g) dried cranberries or cherries
½ cup (90 g) hemp, flax, or chia seeds (or a combo!)
1 tsp cinnamon (or pumpkin pie spice mix!)
¾ tsp sea salt
Optional: maple syrup, Greek yogurt and/or shelled pistachios (as topping)
Directions:
To make the mix, combine all of the ingredients EXCEPT the optional maple syrup, yogurt and/or pistachios, and place in a sealed airtight container.
To prepare 1 serving: In a small saucepan, stir together 10 oz (295 ml) of liquid (water or milk) and ⅓ cup (5½ Tbsp) of the mix.
Bring to a boil over medium-high. Lower the heat to a simmer and partially cover the pan, stirring occasionally. Cook until thick, 20-30 minutes. Cover the pan completely and let stand for 5 minutes. Spoon into a serving bowl and add optional toppings and sweetener.
Serve and enjoy!
Tag me at dr_saara_haapanen (on insta) or @saara.haapanen (on fb) if you try this recipe 👩🍳
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva by annastories
Move at Work Challenge: Shoulders for Summer
Move at Work Challenge: Desk Warrior Stretch
Recipe: Cottage Cheese & Berries
I’ve got an updated version of an old-school recipe that is PERFECT for your post-workout snack… or any time you’re craving a salty-sweet snack to fill you up!
It’s packed with protein, fiber, calcium, vitamin D, antioxidants, and, depending on your ingredients, it can even contain probiotics for your gut and immune system.
DRUMROLL… it’s cottage cheese with berries! 🍓
Cottage cheese’s popularity has fallen by the wayside over the years, which is a shame because it actually has a LOT of benefits for you.
Plus, it couldn’t be any simpler!
The key is to start with a good cottage cheese. Here are some tips:
TIP 1: Look for cottage cheese that says “probiotics” and/or “live and active cultures” on the label, for maximum gut benefits.
TIP 2: If possible, choose an organic cottage cheese.
TIP 3: Following a plant-based diet? Choose a plant-based cottage cheese — there are several brands on the market now….I haven’t found an amazing one yet, when I do I will be sure to share.
I miss it oh so much- due to my Hashimotos I’m now dairy free but I used to LOVE cottage cheese!!!
Makes 1 serving.
Ingredients:
½ cup (115 grams) low-fat cottage cheese
½ cup (75 grams) berries of choice: raspberries, sliced strawberries, blueberries, etc.
1 drop of pure vanilla extract
Optional: ½ to 1 tsp honey or maple syrup
Directions:
Mix all the ingredients together and serve.
You can also make up a batch of them ahead of time — simply portion your cottage cheese & berries into reusable containers so they are ready to grab & go.
How easy is that?!
Let me know if you try it.
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva by olvas from Getty Images
Move at Work Challenge: Take Care of Your Feet
Move at Work Challenge: Stretches for Your Fingers
Recipe: Cup O’Chicken Curry Noodles
I’m going to keep this intro short and sweet because this recipe is AMAZING and I don’t want to waste time getting into it.
But know this: not only is it tasty, but it’s also perfect for meal prep. Just fill up a few mason jars ahead of time, store them in the fridge, and heat when it’s time to eat.
That said, I do recommend making 1-2 single batches first in order to find your perfect “soupiness” level (as well as spiciness).
Makes 1 serving.
Ingredients:
2 Tbsp chicken broth
1-2 tsp red curry paste (to taste)
2 Tbsp coconut milk (from a can)
1 cup (100 g) frozen stir-fry veggies
3 oz (85 g) cooked chicken breast, diced or sliced
¾ cup (90 g) spiralized zucchini noodles
(Optional) Extra chicken broth or water, as needed
Directions:
Mix together the broth, curry paste, and coconut milk in a large soup bowl. Add the veggies, chicken, and zucchini noodles and place in the microwave for 1 minute. Stir, and add more water (or chicken broth) if needed to reach your desired level of “soupiness.”
Return to the microwave to cook for 2-3 minutes (until steaming hot). Let stand for 1-2 minutes, stir, and eat!
Of course, you can make this on the stove if you want, instead!
SO GOOD.
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva by Stockphoto24 from Getty Images