Favorite Meatloaf with Italian Tomato Paste Topping

Meatloaf with Italian tomato paste topping

Meatloaf with Italian tomato paste topping

It’s that time of year when I crave something warm and cozy to eat; ok, ”comfort food.” And my favorite is Meatloaf. Besides being satisfying and delicious right out of the oven, you can make my favorite
sandwiches on good whole grain toast the next day
(or two). With ketchup of course! You can make this Meatloaf with ground turkey or a ground beef/pork mixture depending on your preferences. It’s delicious either way.

I confess we often watch TV while we eat, and meatloaf sandwiches are just great to munch while watching British mysteries! Of course, Rick being the disciplined guy that he is takes a walk every evening after dinner to lower his blood sugar; I join him often; see the Journey for more Type2 diabetes lifestyle tips.

I’ve recently discovered something that makes my favorite Meatloaf topping very special and easy. It’s Italian tomato paste in a tube. You just squeeze out what you want – I like to make squiggles that melt and spread while cooking. Instead of opening a can and only using a small amount and the remainder then usually sits in my fridge and I forget about- yes, it goes bad and I throw out once I notice it!

INGREDIENTS (2-3 servings, plus leftovers)

  • 2-21/2 lbs ground turkey (I prefer thigh only as it’s juicier); or a ground beef/pork mixture
  • 1/2 large or 1 medium onion, chopped fine
  • 1/3 cup Cremini mushrooms, chopped fine (optional)
  • 1 8 oz can tomato sauce
  • 2 slices whole grain bread
  • 1 egg, beaten
  • Italian tomato paste for topping
  • Thyme, and/or salt-free seasoning/pepper to taste

TO DO:

1. Mix turkey or meat with chopped onions, beaten egg and spices- I use my hands.

2. Sauté mushrooms in butter; after they’re browned (about 6-7 minutes), let Cool

3.  Add mushrooms to mixture. Set aside

4. Mix tomato sauce with bread in a bowl- mash with fork til completely mixed and bread is soft.

5. Combine all in a bowl- best using hands again.

6. Put meatloaf mixture in a loaf pan prepped with an oil spray; Pam or olive oil spray works fine.

7. Squeeze tomato paste on top

9. Bake at 375 for 40 minutes. Turn oven off and let sit inside for another 10-15 minutes.

10. Serve with your favorite whole grains and a great salad – this is a delicious one with goat cheese, persimmons and greens.

Enjoy!

www.type2delicious.com

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Hearty Lentil Veggie Soup

Lentils, tomatoes, onion, on cutting board to be made into Lentil soup

Lentil Veggie Soup process

 

Lentil Veggie Soup -recipe to come

Hope you don’t mind, but before  I share this recipe I want to express something that has become even more clear to me; the difficulty it can be for folks who had totally different lifestyle and eating habits to make healthy choices–and how impactful that can be.

What prompted this are two people I met in different circumstances. Rick and I were shopping for olive oils at a World Market store, and a guy started asking us about our choices, and that he was recently diagnosed with Type 2 diabetes, and was “trying to reduce sugars”– he had no idea about carbs – just that “sugar is bad.” He was buying two large cans of high carb snack foods (no sugar though), to substitute for sugary snacks. Actually I couldn’t help but suggest he try this blog (and especially read “The Journey” post).

The second incident was a woman who came to our house to pick up bottles we were giving away (we’re in process of stuff reducing)–she was thrilled as now she had containers for her own salad dressing, sauces, and such non-processed foods she was making for the first time in her life. She was so excited as this was a huge change for her!

It hit me strongly that these folks are representative of a large group of our population- who grew up with lots of processed foods and are used to eating one way, and are now faced with changing their diets- and what a major deal it is. I know this theoretically, of course, but it was reinforced!

Made me realize even more how lucky some of us are to have grown up mainly eating in a healthy way, with an emphasis on fresh foods; (although my son went through a fish stick and tater tot phase–I’m not a total purist (<*).

Makes me even more motivated to show that delicious, healthy eating and cooking is not difficult, not expensive, (cheaper that buying most processed foods, such as bottled salad dressings), and fun to do!

Stay tuned soon for the Lentil Veggie Soup recipe!

 

 

 

 

www.type2delicious.com

Spring Veggie Breakfast Scramble

Eggs and fresh vegetables in a breakfast scramble including tomatoes, spinach, mushrooms and spring onions

Spring Veggie Breakfast Scramble

 

 

Saute onions mushrooms spinach

Saute onions, mushrooms and then spinach.

Eggs and fresh vegetables in a breakfast scramble including tomatoes, spinach, mushrooms and spring onions

Eggs and fresh vegetables in a breakfast scramble including tomatoes, spinach, mushrooms and spring onions

Spring Veggie Breakfast Scramble

Breakfast, especially on a lovely spring Sunday morning after a busy week, is one of our favorite meals.  For this dish, I sautéed  Spring onions, spinach, Cremini mushrooms, and tomatoes and added eggs and fresh thyme from my garden for a delicious scramble.

It’s spring and the weather is lovely.  Spring onions are a special treat now in season for a short while. They look like regular scallions with a slightly larger bulb, but they are very different; sweeter and more tender. I use them as often as I can find them at the local farmer’s market or even at the supermarket. (We have a local one that features fresh, local produce.)

(I also added sautéed chopped chicken livers–I love them although I know everyone doesn’t share my enthusiasm.) The secret to making them is not to overcook–they should be pink inside.

Low carb and so delicious and satisfying!

INGREDIENTS

  • 3-4 fresh spring onions, washed and chopped, including white bulbs and green stems
  • 1/2 cup spinach, chopped, removing stems (I use washed and bagged baby spinach, but if using fresh from garden or farmer’s market be sure to wash thoroughly and use a salad spinner before adding.)
  • 1/2-1 cup Cremini mushrooms, chopped
  • Fresh chicken livers; I used about 4 livers for the two of us. (optional of course!)
  • Tomatoes–cut into quarters
  • 4 eggs
  • 1 Tbsp butter (I use unsalted, both as it’s my taste preference and for the salt-free aspect)
  • Thyme, herbs de Provence and/or salt-free seasoning/pepper to taste

TO DO:

1. Beat eggs ( I add a tsp. of milk or 1/2 and 1/2- that small amount Rick can tolerate); add seasonings to the eggs, and set aside.

2. Sauté mushrooms in butter; after they’re browned (about 6-7 minutes), add chopped onions and saute until soft, about another 5-6 minutes.

3.  Remove mushrooms and onions to a bowl.

4. Add spinach to the pan; saute briefly, 1-2 minutes until wilted.

5. Sautee tomato pieces in the pan, pushing spinach to the side.

6. Add mushrooms and onions back into the pan.

7. Sautée chicken livers til pink inside (about 3-4 minutes/side) and then chop–add to Mushroom, onion, tomatoes and spinach.

8. Add beaten eggs over the mixture in the pan.

9. Gently cook the mixture, using a spatula around the sides to fold in the mixture as it’s cooking.

10. Cook until barely firm, and serve.

Enjoy!

www.type2delicious.com

Fruit Dessert with low carb Raspberry Sauce

image

Fresh local winter citrus, kiwi and berries

One legitimate lament of diabetics and other carb conscious folks is the lack of sweets and desserts in the diet. One solution I’ve found is making desserts with fruit and using a sugar substitute called Xylitol to add sweet flavor with limited carbs; (the label states that it is “75% fewer carbs than sugar” with “40% fewer calories”). There are 4 gms of carbs per tsp. and 10 calories. (Note: I have no relationship with any Xylitol manufacturers or distributors.)

I use it sparingly in any case, but it definitely makes desserts such as this delicious fruit plate with raspberry sauce taste wonderfully satisfying. It’s also so pretty- a real party pleaser! *

I also use Xylitol in my fresh applesauce; recipe to come.

INGREDIENTS (serves 4-6) (you can use almost any fruit of your choice- this is a winter version featuring local, fresh ripe citrus)

  • 3-4 oranges, your choice (for maximum color, I like to use a combination of Cara Cara, blood oranges and sometimes a Navel.)
  • 1-2 tangerines
  • 1-2 Kiwis
  • 1/2 cup blueberries
  • 1/3-1/2 cup raspberries

SAUCE:

  • 1 bag frozen raspberries
  • 1 Tbsp. Lemon juice
  • 1-2 Tbsp. Xylitol
  • 1-2 Tbsp. Rum or Cognac or water

TO DO

  1. Make the sauce first so the flavors can meld.
  2. Pour the frozen raspberries into a deep sided mixing bowl. Let sit for 1/2 hr. to thaw slightly or thaw 3-4 minutes in a microwave. They should still be somewhat frozen.
  3. Add rum, cognac or water and Xylitol.
  4. Using a hand mixer or stick immersion Mini pimmer, mix til the consistency is thick but liquid enough to pour; somewhat the consistency of Hollandaise sauce. Add lemon juice and additional liquid in small amounts if needed.
  5. Peel and slice fruit into rounds. (Obviously not the berries (<*)
  6. Lay fruit in a circular pattern on a large round, preferably glass, plate or platter. Start with larger pieces, then smaller on top, (I like the Kiwii rounds on the top of the orange pieces), with edges overlapping. Finish with berries as a garnish.
  7. Serve with sauce; I add a bit over the plate and offer the rest of the sauce in a gravy dish with a small ladle.

* I’ve produced a video demonstrating making this dessert; to be featured soon on the blog. Stay tuned!

This has been the hit of any parties I’ve brought it too. Hopefully you have the same experience!

Enjoy!

www.type2delicious.com

Breakfast egg/veggie/smoked salmon scramble

Mushrooms-spring onions-fresh eggs-smoked salmon

Mushrooms, spring onions, fresh eggs, and smoked salmon

 

healthy-breakfast-scramble-veggies

Chopped Mushrooms and spring onions; ready to cook

Saute onions mushrooms spinach

Saute onions, mushrooms and then spinach.

smoked salmon veggie scramble

Add the beaten eggs– gently cook

Egg/Veggie Scramble with Smoked Salmon

Breakfast, especially on a lazy Sunday, is one of our favorite meals.  For this dish, I added spinach, Cremini mushrooms and succulent chunks of smoked salmon to an egg scramble.

It’s spring and the weather is lovely.  Spring onions are a special treat now in season for a short while. They look like regular scallions with a slightly larger bulb, but they are very different; sweeter and more tender. I use them as often as I can find them at the local farmer’s market or even at the supermarket. (We have a local one that features fresh, local produce.)

I indulged further to serve with basil chicken sausages, and a few pieces of a really sweet tangerine as an accent to the savory flavors of this dish. Low carb and so delicious and satisfying!

INGREDIENTS

  • 3-4 fresh spring onions, chopped, including white bulbs and green stems
  • 1/2 cup spinach, chopped, removing stems
  • 1/2-1 cup Cremini mushrooms, chopped
  • Smoked salmon ( I used about 6 oz. for the two of us), chopped
  • 4 eggs
  • 1 Tbsp butter (I use unsalted, both as it’s my taste preference and for the salt-free aspect)
  • Thyme, herbs de Provence and/or salt-free seasoning/pepper to taste

TO DO:

1. Beat eggs ( I add a tsp. of milk or 1/2 and 1/2- that small amount Rick can tolerate); add seasonings to the eggs, and set aside.

2. Sauté mushrooms in butter; after they’re browned (about 6-7 minutes), add chopped onions and saute until soft, about another 5-6 minutes.

3.  Remove mushrooms and onions to a bowl.

4. Add spinach to the pan; saute briefly, 1-2 minutes until wilted.

5. Add mushrooms and onions back into the pan, and add beaten eggs over the vegetables.

6. Gently cook the mixture, using a spatula around the sides to fold in the mixture as it’s cooking.

7. Cook until barely firm, and serve.

8. Enjoy!

www.type2delicious.com

Rick’s Chicken Salad

healthy-chicken-salad

Chicken salad on our old wooden plates!

We enjoy cooking together, and I admit that Rick is a much better chopper! One of our favorite lunch foods is chicken salad; it’s a great use for leftover chicken as everyone knows, right? Also it’s low in carbs and has a good combo of protein and veggies in our version. (The amount of chicken I’m giving is based on leftover roast chicken; you can start fresh and cook your own chicken if you prefer.)

Rick’s Chicken Salad

INGREDIENTS:

  • Approx. 2 cups of cooked chicken shredded; (we use the whole leftover chicken breast as we both prefer dark meat so usually the breast is left over)
  • carrots diced (last time we used 2 carrots)
  • celery, diced (3 stalks)
  • 1/3 red onion, diced
  • 6-7 roasted or raw almonds, chopped fine
  • 3-4 Tbsps. light mayonnaise
  • 1-2 Tbsp. Mustard (last time, whole seed Dijon)
  • 1Tbsp. Pickle relish
  • Juice of 1/2 lime
  • Lemon pepper (salt free) to taste
  • Dash of Cayenne pepper (or drop in Siracha- our new found favorite)
  • Optional; 3-4 Tbsp. apple, skin on, diced; your choice; (we are lucky to have an apple tree and use those when in season or get what’s featured at the Farmer’s Market)

A Variation: Susan’s Chicken Salad Sauce (a bit more Indian/Mediterranean spice mix)

First mix the sauce:

  • 3-4 Tbsp. light mayonnaise or 1/4 cup light mayo and 1/4 cup Greek plain yogurt (if dairy is not a problem)
  • Juice of 1/2 lemon (more or less, depending on your taste – lemon to me is a necessity)
  • 1 tsp. White wine vinegar
  • 1 Tbsp. mustard any type you like (Dijon or whole seed; I also like Snug Harbor * mustard)
  • 1/4 tsp. cumin
  • 1/2 tsp. curry powder and/or turmeric
  • Salt-free spice mix like Mrs. Dash’s
  • Ground pepper to taste
    *www.snugharborcompany.com

As I’ve said before, use the amounts you like, but these proportions work well.
Combine all ingredients into a bowl, and mix well.
Serve on lettuce leaves and/or whole grain toast; depending on your carb situation.

We really like eating our lunch al fresco under the apple tree in the back yard.

Enjoy!!