Recipe: Big Mac in a Bowl

FACT: Sometimes you just want to sit down and eat a big meal.

But chances are, you do NOT want that “I can’t believe I ate the whole thing” feeling when you’re done … when all you want to do is curl up and take a nap!

Well today, I’ve got a SUPER DELICIOUS lunch or dinner recipe that’ll make a HUGE amount of food that will fill you up, without leaving you feeling too full or bloated after.

Welcome to your Big Mac in a Bowl!

It’s a healthier choice because 1) it has a tasty (but lighter) dressing and 2) it’s bulked up with vegetables (your choice of shredded lettuce, coleslaw, or broccoli slaw).

1 Serving

Ingredients:

• 4 oz (115 g) lean ground meat (beef, chicken, or turkey)

• ½ small onion, chopped

• Salt and pepper, to taste

• 3 cups (150 g)  shredded lettuce or coleslaw

• 3 dill pickle slicers or a spear, chopped 

• 2 Tbsp shredded cheddar cheese (optional)

• ½ large tomato, chopped

Special Sauce Ingredients: 

• 2 tbsp plain Greek yogurt

• 1 Tbsp mayo

• ½ tbsp ketchup

• 1 tsp mustard

• ½ tbsp relish

• ½ tsp onion powder

• Salt & pepper, to taste

Directions:

1. Heat the olive oil in a nonstick skillet over medium-high heat. Add the meat, onion, salt, and pepper. Cook for about 5 minutes, stirring frequently until the meat is crumbled and fully cooked through.

2. While it is cooking, mix all of the sauce ingredients together in a small bowl. Taste and adjust seasonings. Set aside.

3. Place the shredded lettuce or coleslaw in a serving bowl. Add the cooked meat mixture, along with the pickles, cheese, and tomato. Toss together, and add the sauce. Eat and enjoy!

4. Try this and let me know how you like it!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by juliedeshaiesphotos

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Workout: Cardio 25!

Time: 45 minutes

Equipment Needed: Dumbbells and a Stopwatch

Warm Up: 5 - 10 minutes

Exercise #1:

Perform the following exercises for 25 reps each. Rest 2 minutes after each completed set. Complete 3 sets total.

• 25 Inchworms

• 25 Frog Jumps

• 25 Elbows to Knees

• 25 Jump Squats

• 25 Body Saw

• 25 Floppy Burpees

• 25 Side Plank Tap Downs - BOTH Sides

• 25 Floor Jacks

Rest 2 minutes and REPEAT two more times to complete 3 sets total!

Exercise #2:

Perform the following exercises for 25 seconds of work and 10 seconds of rest. Rest 1 minute and then repeat. Complete 3 sets total.

• 25 seconds Plank

• 10 seconds Rest

• 25 seconds Overhead Presses with High Knees - see if you can get your knees higher than your hip line

• 10 seconds Rest

• 25 seconds Quadruped

• 10 seconds Rest

• 25 seconds (Standing) Tuck Jumps

Rest 1 minute and REPEAT two more times to complete 3 sets total!

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Airam Dato-on from Pexels

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Recipe: Meat & Potatoes Sheet Pan Dinner

This is an old-fashioned meat and potatoes dinner made easy - because it’s all cooked on a sheet pan!

It makes 4 servings for hearty appetites and will make 6 standard servings.

Leftovers are surprisingly delicious as a salad the next day - simply slice leftover steak into bite-sized pieces. Serve warm or cold.

Tip: If you want to make it vegan, use portobello mushrooms instead - just roast them with the veggies.

Serves 4 - 6.

Ingredients:

• 4 x 1-inch (2.5 cm) thick top sirloin steaks (about 1.5 lbs / 680 g)

• ¼ cup olive oil

• ¼ cup lemon juice

• 2 cloves garlic, minced

• 1 tsp sea salt plus more to taste

• Ground black pepper to taste

• 2 lbs (900 g) baby potatoes, scrubbed and cut into bite-sized pieces

• 1 lb (450 g) carrots, peeled and cut into circles

• 1 lb (450 g) green beans, trimmed

• 1 yellow onion, chopped

• Optional: Chopped parsley, for garnish

Directions:

1. Preheat the oven to 400°F (200°C) and lightly grease a large baking sheet.

2. In a large bowl, whisk together the olive oil, lemon juice, garlic, salt and pepper. Add the potatoes, carrots, green beans, and onion, and toss well to coat.

3. Place the veggies in a single layer on the baking sheet, and roast in the preheated oven for 25 - 30 minutes, stirring at least once to make sure they cook evenly. They will be done when they are tender. Remove from the oven and place on a plate, set aside.

4. Turn on the broiler. Generously season both sides of the steaks with salt and pepper and place on the baking sheet. Broil the steaks for about 4 - 5 minutes per side (medium - rare) or longer. Let the steak rest for 5 - 10 minutes before slicing.

5. Serve with the potatoes and veggies. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Sandra Kassel from Getty Images

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