Recipe: Stuffed Avocados with Pumpkin Seeds

🥑 Need a healthy snack in a pinch? This recipe takes less than 5 minutes to come together and makes for a delicious light lunch or snack.

TIP: Mix up your proteins! Try crumbled baked tofu, tuna, diced chicken, chopped hardboiled egg, or three-bean salad.

Makes 2 servings.

Ingredients:

• ¼ cup (55 g) cottage cheese

• 6 grape tomatoes, halved

• 1 ripe avocado, cut in half, pit removed

• 2 tsp pumpkin seeds

• Sprinkle of sea salt and freshly ground pepper

Directions:

1. Mix together the cottage cheese and tomatoes in a small bowl.

2. Place the avocado on serving plates, cut side up. Spoon half of the cottage cheese mixture onto each half. Top both halves with the pumpkin seeds and a little salt & pepper. Serve and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by MSPhotographic from Getty Images 

Move at Work Challenge: Inner Thighs and Secret Core

Move at Work Challenge: Robot Shoulders

Recipe: Easy Zucchini & Carrot Slaw

🥕 Want to sneak some more veggies into your lunch? This recipe will get the job done and it tastes great.

This zucchini & carrot slaw makes a delicious side dish, the base for a salad, or even a condiment! 

It will keep for 5-6 days in the fridge in an airtight covered container.

Add your favorite protein – diced chicken, rinsed & drained canned beans, or even chopped hardboiled eggs – just before serving. Yum! 

Makes 4 servings.

Ingredients:

• ¼ head of cabbage, shredded

• 2 carrots, shredded

• 1 large zucchini, shredded

• 3 Tbsp lemon juice (2 lemons)

• 3 Tbsp olive oil

• 1 tsp coconut sugar

• ¼ tsp salt

• Freshly ground black pepper to taste

Directions:

1. Place all the shredded veggies in a large bowl and toss well.

2. Make the dressing: whisk together the rest of the ingredients until it emulsifies. Drizzle it over the veggies and toss to combine. 

3. This one is definitely a winner!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by PoppyB from Getty Images Signature

Move at Work Challenge: Improve Your Posture in 1 Minute

Move at Work Challenge: Wall Stretch to Combat the Computer Hunch

Recipe: Easy Black Beans and Rice

👩‍🍳 This recipe might become one of your staple go-to's because it’s fast, easy, and nutritious.

You can easily whip up a batch on meal prep day and keep it in the fridge to serve as your starch/carb with chicken, fish, or steak. 

It also works great as a salad topper or the base for a plant-based meal.

Makes 6 servings.

Ingredients:

• 1 cup (185 g) long-grain brown rice 

• 2 cups (480 ml) low-sodium vegetable broth 

• 1 Tbsp olive oil 

• 1 small yellow onion, finely chopped 

• 2 garlic cloves, minced 

• 1 15-oz (425 g) can black beans, rinsed and drained 

• 1 tsp cumin 

• Sea salt and pepper to taste

Directions:

1. In a medium pot over medium heat, bring the rice and broth to a boil. Reduce heat to low, cover, and simmer for about 45 minutes, until the liquid is absorbed and the rice is tender. Set aside.

2. Heat the olive oil in a medium skillet over medium heat. Add the onion and cook until it becomes translucent, 3-5 minutes. Add the garlic and cook, stirring frequently, for 30 seconds.

3. Add the beans and rice and cook, stirring frequently, until heated through, about 4-5 minutes. Stir in the cumin and salt & pepper to taste. 

4. Serve warm or keep in the refrigerator. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by WS Studio from Getty Images 

Move at Work Challenge: Stiff Back Stretch

Move at Work Challenge: Wall Stretch to Open Your Chest and Shoulders

Recipe: Chicken Salad with Grapes

🍇 This is a lunch you’ll look forward to!

Serve this on top of a piece of sprouted grain bread, over salad greens, or in a wrap.

Make 6 servings.

Ingredients:

• ½ cup (115 g) plain Greek yogurt

• ⅓ cup (75 g) mayonnaise made with olive oil

• 2 Tbsp chopped fresh dill

• 2 tsp lemon juice

• ½ tsp sea salt

• Pinch of dried ginger

• 3 cups (420 g) cooked chicken, chopped

• 1½ cup (145 g) seedless grapes, cut in half

• 2 stalks of celery, diced

• ½ cup (60 g) pecans, chopped

Directions:

1. In a large bowl, mix together the yogurt, mayo, dill, lemon juice, salt, and ginger until it forms a dressing. Stir in the chicken, grapes, and celery. Sprinkle nuts over the top.

2. You can serve this immediately (at room temperature) or chilled. Delicious!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Merinka from Getty Images