I love meatloaf. It has been a staple in my family for generations, almost to the point of religion.
But a few years ago when my husband and I were living in Berkeley, CA and decided to start eating healthier, I pretty much stopped making it. We rarely cook beef, try to eat bread only before lunchtime*, and didn't keep regular condiments in the house; so making something that was mostly ground chuck, breadcrumbs, and ketchup didn't really fit into our life anymore. And that was fine.
But then we moved back to the midwest. I have to say it is a thousand times easier eating healthy when it never gets truly cold outside. When it's zero degrees out, the turkey wrap on a lettuce leaf with roasted vegetables and hummus just doesn't sound as satisfying. Cold weather makes me want hearty food. Let me rephrase that...cold weather makes me need hearty food! So I went on a mission to start retooling my favorite childhood comfort foods to fit in with how I eat now. The idea was to keep similar flavor profiles, but include more balanced, nutrient dense ingredients. (Check out my beef stew recipe!)
After a couple of years and many iterations, I finally found what I consider to be a truly satisfying meatloaf that is just as nutrient rich as it is delicious. The first bite had me smiling, and by the end of the meal I was doing a happy dance!
I made this meatloaf into a meal by putting it alongside mashed cauliflower** with a heaping side of peas and corn. Its very reminiscent of the meals I had as a kid, just a lot healthier!
Here is the recipe. I hope this meatloaf will bring you the same happiness that it did me.
TURKEY VEGGIE MEATLOAF: (Gluten free, dairy free...but we don't have to say that part out loud!)
Ingredients:
Cooking spray- I use avocado oil spray because it has a high smoke point and is rich in heart-healthy oleic acid, but you can use whatever you have.
2 c grated, drained veggies- Must include at least 3/4 c yellow onion for proper flavor. Additionally I use carrots, red pepper and zucchini. I drained with a mesh strainer, but cheesecloth or even paper towel will work in a pinch.
3 cloves minced garlic- This is the absolute bare minimum. I use six, but I LOVE GARLIC!
1 lb ground turkey breast- Try for (organic) "ground turkey breast" as opposed to just "ground turkey", which has more fat.
1 c mashed sweet potato- Get here however you prefer, but here is what I do: Wrap medium sized sweet potato in aluminum foil and bake at 400° F for 45 minutes. Allow it to cool completely before mixing it in. I start this before I start prepping the other ingredients and everything comes together in a timely fashion.
1 egg, beaten
3 tbsp ketchup, plus more for topping- this is a must for my recipe, as my childhood meatloaf had a hugely ketchup-ey taste to it. I imagine at least half a bottle went into a single loaf! I use natural ketchup so I know there are no additives. You can omit it to be healthier, but I don't see the harm in a little bit of extra naturally occurring sugar.
1 tbsp Worcestershire sauce
1 tsp ground thyme
1 tsp ground oregano
1 tsp Adobo seasoning- we always use this in place of salt in recipes when we can, but you can substitute with kosher salt if you like.
1 tsp ground black pepper
INSTRUCTIONS:
Preheat oven to 350° F
Assemble all ingredients on your work surface. (I am a HUGE fan of using mise en place when cooking, you'd be surprised how much easier it makes everything!)
Spray to evenly coat an 8x4in loaf pan
Spray to evenly coat a medium size fry pan or electric skillet over medium heat
Cook the vegetable mixture and garlic for about 5 minutes, stirring often until everything softens
Remove veggies and strain again to remove all excess moisture (Do not skip this step, it keeps the loaf from getting too soggy)
Let cooked, strained mixture cool
Combine all ingredients except turkey in a bowl, stirring to distribute everything evenly
Add turkey, mixing with your hands (Fold it in, mixing as little as possible so as not to end up with tough, dense meatloaf)
Move mixture into loaf pan and smooth it out for an flat, even top
Add as much or as little ketchup to the top as you like, spreading evenly over surface of loaf (I probably used about 1/4 c)
Bake for 45-55 minutes; loaf is finished when internal temp reaches 165° F
Let loaf rest out of oven in its pan for 10 minutes (Do not skip this step, it is crucial for a loaf that cuts easily and maintains its integrity when it becomes individual slices.)
Slice and enjoy!
*Let it be known that I am not endorsing cutting out bread as a dietary recommendation. We just found that it helped us stay healthier and keep excess weight off. Please consult a healthcare practitioner before starting a diet or modifying the way you currently eat. (I can help with that!)
**Recipe from TheKitchn that I absolutely adore. Sauteing first and using an immersion blender really make the difference: https://www.thekitchn.com/how-to-make-the-creamiest-mashed-cauliflower-237530?utm_source=spotim&utm_medium=spotim_recirculation&spotim_referrer=recirculation
Feel free to leave questions or comments, and please comment if you make this yourself!
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