photo by Suat Eman of FreeDigitalPhotos.net
As promised, I wanted to share a healthier version of the traditional family favorite – meat loaf. This recipe is a modification of the one in my favorite cookbook, Nourishing Traditions by Sally Fallon and Mary Enig.
By personal choice, I left out the “1/2 pound of ground heart” and “1 tablespoon fish sauce” optional ingredients… just couldn’t go there. Feel free to include them in YOUR recipe!
Spicy Meat Loaf
serves 8
2 pounds of ground beef, ground bison, ground turkey or chicken or other meat choice (choose free-range, grass-fed meats or wild game for the highest nutritional value and the lowest toxic intake)
{for all the vegetable and spice ingredients, choose organic and fresh whenever possible}
1 medium onion, peeled and finely chopped
1 large carrot, peeled and finely chopped
1 stalk celery, finely chopped
4 tablespoons of butter (preferably organic and raw, from a happily grass-fed cow)
1/4 teaspoon dried chili flakes
1 teaspoon dried thyme
1 teaspoon cracked pepper
1 teaspoon sea salt
1 and 1/2 cups of whole grain bread crumbs (choose gluten-free, if you can find it… or make your own)
1 cup of real cream (from the same grass-fed, non-drugged cow that gave you her butter!)
1 whole egg (preferably free-range and organic)
4 tablespoons of tomato paste or naturally sweetened ketchup
Now, for the magic:
Saute the onions, carrots and celery in butter until soft. Add chile flakes, thyme, pepper and salt and stir. In the meantime, soak the bread crumbs in the cream.
Have a 9×13 inch pyrex pan ready. Use your hands to mix the meat with sauteed vegetables, soaked bread and egg.
Form into a loaf and set in the pan. Top with ketchup or tomato paste. Add about 1 cup of water to the pan. Bake at 350 degrees for about an hour and a half.
Remember, that left over meat loaf makes a healthy school lunch option for your young ‘uns! Need more ideas for healthy family meals, especially for school? Check out The Healthy School Days Menu! Every choice matters… make sure you know the essentials of building healthy meals for your kids! It doesn’t have to be difficult – in fact, The Healthy School Days Menu makes it simple! : )
