All About Oats Part 2: Old-Fashioned Meatloaf

Meatloaf goes over really well in my house.  My mother-in-law made it often for my husband when he was a kid, so he associates meatloaf with feel-good family memories.  When I look at traditional meatloaf recipes, however, I am not thrilled with the ingredients.  Enter this recipe, (surprisingly) from Paula Deen.  As usual, I have adapted it slightly to include ingredients I prefer.

I like this recipe because everything goes into a bowl, which is then transferred into a pan.  There is no pre-cooking or extra steps, so it only takes a few minutes to assemble.  Plus, you can double the recipe and freeze the raw, prepared meatloaf to pop in the oven after you it has thawed in the fridge weeks (or months) later. Plus, it contains oats, which are not only a good source of soluble fiber but may help improve milk supply for those who are nursing.

Make sure to use grass-fed beef, which can be found at your local farmer's market and many health food and grocery stores.  Grass-fed beef, as opposed to corn/grain-fed beef, contains 3 times higher omega-3 fatty acids and is a great source of conjugated linoleic acid (CLA), which is anti-inflammatory, cancer preventive, and may help with fertility.  When the animal eats what is meant to eat, the meat from the animal is much healthier.  You really are what you eat.

When choosing ketchup, check the label.  Many "mainstream" ketchup brands contain high fructose corn syrup, which increases your risk for fatty liver disease, heart disease, and overall inflammation based on the way it is metabolized by the liver.  I usually pick up organic ketchup from Trader Joe's, but even some mainstream brands are starting to switch back to plain ol' sugar instead of HFCS.  I think companies are starting to listen.  If you want to get really adventurous and make your own ketchup, check out this recipe.

To avoid BPA, a potential carcinogen, buy canned foods from manufacturers who avoid using BPA in their can liners.  Muir Glen, Eden Organics, and Amy's, all found at Whole Foods, Sprouts, and other health food stores, are BPA free.  Check out this interesting blog post regarding BPA in your favorite brands.

Ingredients: 
 

1 lb ground grass-fed beef
1 1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/2 cup chopped onion
1/2 cup chopped bell pepper
1   egg, lightly beaten
8 ounces canned diced tomatoes (without juice) - I used Muir Glen Fire Roasted
1/2 cup quick-cooking oats - I used old fashioned oats

Topping:
 
1/3 cup HFCS-free ketchup
2 tablespoons raw honey (can use less or sprinkle stevia)
1 tablespoon prepared mustard

Instructions:

Preheat oven to 375 degrees F.  Mix all meat loaf ingredients well and place in a baking dish.  (Note: I doubled the recipe in these photos.)

Shape into a loaf or use a loaf pan. 

Mix ingredients for topping and spread on loaf. Bake for 1 hour.  Remove from the oven, let cool slightly, and cut into slices.

This is what you get, especially if you fail to cut your onions into small pieces...

I served this awesome meatloaf with roasted Brussel sprouts, gluten-free bread (Pamela's GF bread mix), and a strawberry spinach salad with goat cheese and walnuts.  I even got fancy and lit some candles...not a usual occurrence with a 3-month old at home!  However, small touches like these help make the meal more of an enjoyable "event" than just a time to refuel.  When you enjoy your food, you're more likely to eat just enough of it - not more than your body actually needs.

Enjoy!

*M*