This Week’s Menu
Angelique
Ma, I really don't like this time of year. I start getting all nestled up in the house. I want to eat chicken pot pies or meatloaf and mashed potatoes - comfort foods.
Mom
You know, that's part of the problem with the mindset of dieters. People think its all or nothing. Either you're eating celery sticks and working out 3 times a day or you're binging on McDonalds.
Angelique
Tell me about it. I learned a long time ago that most "diets" can't be maintained for any length of time and the more you deny yourself chocolate cake, the more you want it.
Mom
Exactly. And the truth is there's always a way to make a dish healthier. You loved meatloaf as a child, but I haven't seen you touch it in ages. What's unhealthy about meatloaf?
Angelique
All the butter imma put on the mashed potatoes that I eat with it.
Mom
You're so silly. Instead of ground beef or pork, I'll use some extra lean turkey in yours.
Angelique
Thanks for the reminder, Ma. It isn't all or nothing. We can choose to have a baked potato with butter and leave off the sour cream and cheese.
Mom
Often times simple adjustments like that make all the difference in whether or not a dish is healthy. With that in mind, eat your mealoaf. It's good for you. As long as you don't drown it in ketchup!
Soulful Eating!
Angelique & Joyce
Beef Meatloaf
8 Servings
Ingredients
3 lbs ground beef
2 tablespoon apple cider vinegar
1 teaspoon sea salt
1 tablespoon thyme
1 tablespoon granulated onion
1 tablespoon granulated garlic
1 teaspoon black pepper
1 medium onion, chopped
1 bell pepper, chopped
1 tablespoon garlic, minced
2 roma tomatoes, chopped
1 cup parsley, chopped
½ cup tomato sauce
Method
Preheat oven 350 degrees
Place ground beef in a large bowl, add the vinegar and salt and mix thoroughly by hand.
With the exception of the tomato sauce, add all remaining ingredients and thoroughly mix by hand.
Place mixture in a loaf pan and top with the tomato sauce.
Bake in a preheated oven uncovered 45 minutes.
Let loaf rest for 10 minutes before removing it from the pan to complete the cooking process and allow the juices to settle.
Turkey Meatloaf
8 Servings
Ingredients
3 lbs ground turkey
2 tablespoons Worcestershire sauce
2 ½ teaspoons salt - Divided
1 tablespoon granulated onion
1 tablespoon granulated garlic
1 teaspoon black pepper
1 teaspoon Italian seasoning
½ teaspoon rosemary, ground
1 tablespoon grapeseed oil
1 medium onion, chopped
1 bell pepper, chopped
1 tablespoon garlic, minced
½ cup fresh parsley, chopped
3 stalks scallions, sliced
4 ounces tomato sauce - divided
Method
Note:Ground turkey is very bland and requires a lot of seasoning, that is why we are going to season it and let it sit overnight.
Preheat oven 350 degrees
Place turkeys in a large bowl add the Worcestershire sauce and mix thoroughly by hand.
Add 2 teaspoons of salt and all of the dry seasonings and mix thoroughly.
Cover with plastic wrap, refrigerate and let mixture marinate overnight.
In a small sauce pan, heat the oil and add the onions, peppers, garlic and the remaining ½ teaspoon of salt. Sauté until all vegetables are wilted. Remove from heat and let vegetables cool down.
Once vegetables are cool, add them to ground turkey mixture along with the parsley, scallions and 3 tablespoons tomato sauce.
Mix all ingredients thoroughly by hand.
Place mixture in a loaf pan, top with the remaining tomato sauce and lightly sprinkle Italian seasoning over the top.
Bake in a preheated oven uncovered 45 minutes.
Remove pan from oven and cover it tightly with aluminum foil.
Let loaf rest covered for 10 minutes before removing it from the pan to complete the cooking process and allow the juices to settle.
Vegan Meatloaf
8 – 10 Servings
Ingredients
2 cups dried shiitake mushrooms
5 cups water - Divided
3 ½ cups
Organic TVP [Textured Vegetable Protein]
2 teaspoon sea salt - Divided
1 teaspoon granulated garlic
1 teaspoon granulated onion
1 teaspoon oregano, dried
1 teaspoon thyme, dried
1 tablespoon grapeseed oil
1 medium onion, diced
3 large garlic cloves, diced
1 large red bell pepper, diced
1 chipotle pepper [in adobo sauce] **, chopped fine
4 ounces tomato sauce
½ cup all purpose flour
Method
Preheat oven 350 degrees
Place mushrooms in a large bowl with a cover. Pour in 3 cups of cold water, cover, refrigerate and let them rehydrate overnight.
Place the TVP in a large bowl with a cover. Mix in 1 teaspoon salt and the granulated garlic, granulated onion, oregano, thyme, tamari, 1 teaspoon adobo sauce and 2 cups water.
Mix thoroughly, cover and let mixture rehydrate overnight in the refrigerator.
Drain mushrooms, using a wooden spoon, mash out the excess liquid and reserve liquid for future use as a mushroom/vegetable broth***.
Finely chop mushrooms with a knife or in a food processor. Transfer them to a bowl, then refrigerate until ready to use.
Using a mesh strainer, drain TVP mixture, mashing out as much liquid as possible. Place strainer over a bowl and refrigerate mixture until ready to use.
In a large sauté pan, add the oil, onions, garlic, bell pepper and sauté 3 minutes. Add the chipotle pepper, mushrooms, 1 teaspoon salt and ¼ cup tomato sauce, mix thoroughly and continue sautéing until all liquid is absorbed and mixture browns slightly.
Remove pan from the stove and let mixture cool down for approximately 15 minutes.
Check the TVP mixture 1 last time to make sure as much liquid as possible has been removed.
Transfer mixture to a large bowl; add 3 tablespoons of tomato sauce and the mushroom mixture then mix thoroughly.
Add the flour and mix by hand until flour is distributed throughout the mixture.
Lightly spray or wipe a loaf pan with oil.
Transfer mixture to the loaf pan and gently form it into shape, smoothing over the top.
Spread 3 tablespoons of tomato sauce over the top of the loaf then sprinkle top lightly with oregano.
Bake in a 350 degree oven 1 hour. Remove pan from oven and let loaf rest for 10 minutes before removing it from the pan.
*/**Purchase a small can of chipotle peppers in adobo sauce. They are smoked jalapeno peppers in a Mexican sauce. They can be found in the ethnic section of many supermarkets. Although this is a hot pepper and sauce, the quantity being used is just enough to add flavor and not heat. If you’re expecting heat, use 2 peppers.
***Broth can be refrigerated in a storage container for 2 weeks or frozen in freezer container up to 6 months. This broth is excellent in rice and pasta dishes.