Recipe for All-American Meatloaf - dummies

Recipe for All-American Meatloaf

By Melissa Joulwan, Kellyann Petrucci

Living Paleo doesn’t mean you have to give up all your favorite comfort foods. This recipe for family-friendly All-American Meatloaf can be doubled, frozen, or enjoyed as leftovers throughout the week.

[Credit: ©]
Credit: ©

Preparation time: 30 minutes

Cook time: 80 minutes

Yield: 8 servings

1/2 cup Cave Man Ketchup

1/2 tablespoon cider vinegar

1 tablespoon honey (optional)

1/2 head cauliflower

2 teaspoons coconut oil

1 medium onion, diced

2 cloves garlic, minced

2 large eggs

1/2 teaspoon dried thyme

1 teaspoon salt

1/2 teaspoon ground black pepper

2 teaspoons Dijon mustard

2 teaspoons coconut aminos

1/4 teaspoon hot pepper sauce

1/2 cup coconut milk

1 cup fresh parsley leaves, minced (about 1/3 cup)

2 pounds ground beef

  1. Preheat the oven to 350 degrees. In a small bowl, mix the Cave Man Ketchup with the vinegar and honey (if desired); set aside.

  2. Break the cauliflower into florets, removing the stems, and then place in a food processor and pulse until the cauliflower is the texture of fine breadcrumbs, about ten to fifteen 1-second pulses. Place in a large mixing bowl.

  3. Heat coconut oil in a medium skillet over medium-high heat. Add the onion and garlic and sauté until soft, about 5 minutes. Set aside to cool.

  4. To the cauliflower, add the eggs, thyme, salt, pepper, mustard, coconut aminos, hot pepper sauce, coconut milk, and parsley. Mix with a wooden spoon until combined, and then add the cooked onions and garlic and ground beef; mix well.

  5. Pat into a meatloaf pan with a perforated bottom, or pat into a loaf shape with your hands and place on a roasting rack set on a baking sheet to catch drippings. Brush the loaf with half of the ketchup glaze; bake for 45 minutes.

  6. Brush with the remaining half of the glaze and continue to bake another 20 minutes. Remove from the oven and allow to rest for 15 minutes before serving.

Try a combination of ground meats by substituting veal, pork, or ground turkey for beef.

Per serving: Calories 342 (From Fat 178); Fat 20g (Saturated 10g); Cholesterol 144mg; Sodium 446mg; Carbohydrate 11g; Dietary Fiber 2g; Protein 29g.

Cave Man Ketchup

Preparation time: 5 minutes

Cook time: 10 minutes

Yield: 1 cup

One 6-ounce can tomato paste

1/3 cup water

2 tablespoons cider vinegar

2 teaspoons honey

1/4 teaspoon dry mustard

1/4 teaspoon ground cinnamon

Pinch of cloves

Pinch of allspice

  1. Place all ingredients in a saucepan and whisk to combine. Place on high heat and bring to a boil. Reduce heat to low and simmer gently, uncovered, for 5 minutes.

  2. Cool the ketchup to room temperature before using. Transfer to a container with a lid and store in the refrigerator.

To avoid the unhealthy compound Bisphenol A (BPA) found in most canned goods, look for tomato paste in a tube or use Muir Glen brand, which uses BPA-free cans.

Per serving (1 tablespoon): Calories 13 (From Fat 0); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 7mg; Carbohydrate 3g; Dietary Fiber 0g; Protein 1g.