Turkey and Quinoa Meatloaf or Meatballs

To make this meatloaf/meatballs dish, I reviewed a few turkey meatloaf recipes online. Common ingredients are ground turkey, tomato paste or sauce, egg, soy sauce, veggies, herbs and breadcrumbs or quinoa.

I really wanted to make sloppy joes as well but I thought the combination of turkey and quinoa (from a Whole Foods Market recipe) - instead of breadcrumbs - was a great healthy dish. However, I wanted a thick, flavourful sauce for the meatloaf so I used this Whole Foods Market sloppy joes recipe for the sauce.

An egg can be used in the recipe below but I decided to use a chia-egg (1tbsp chia seeds and 45ml water). I also added in several herbs to give the turkey and quinoa lots of flavour. The cooked meatballs reminded me of pork and herb sausages.

In the past, I've made meatloaf without the meat, using lentils and walnuts as well as lentils and cottage cheese!

Turkey and Quinoa Meatloaf or Meatballs
Makes 6 slices or 18 meatballs (3 meatballs each)

Ingredients:
Meatloaf/Meatballs
- 225g / 8oz quinoa
- 1/2tsp thyme, dried
- 1/2tsp marjoram, dried
- 1/2tsp oregano, dried
- 1/2tsp basil, dried
- 1/4tsp ground black pepper
- 160g / 6oz onion
- 2 cloves garlic
- 85g / 3oz carrot
- 56g / 2oz / 2 stalk celery
- 560g / 20oz lean ground turkey mince, (I use 93% lean)
- 14g / 1tbsp chia seeds soaked in 60ml / 1/4 cup water for 15 minutes
- 45ml / 3tbsp soy sauce, low sodium

Tomato Sauce
- 225g / 8oz tomato sauce, no salt added
- 165g / 6oz tomato paste
- 20g / 1tbsp agave nectar OR honey
- 20ml / 4tsp balsamic vinegar
- 10g / 2tsp yellow mustard
- 120ml / 4floz water

Method:

• Cook the quinoa and allow to cool.
• Transfer to a large bowl and add the dried herbs and ground black pepper.
• In a food processor, finely chop the onion and garlic. Transfer to a pan.
• Add the carrot and celery to the food processor, and pulse until finely chopped. Add to the pan.
• Cook the vegetables for 5-7 minutes, adding a splash of water to the pan to keep them from sticking to the base. 
• Transfer the cooked veg to the bowl of quinoa. 
• In a separate bowl, combine the turkey mince, chia-egg and soy sauce.
• Add the turkey mixture to the bowl of quinoa veg and mix everything together (with hands if desired).
• Scrape the mixture onto a baking sheet and form into a loaf, approx. 4x10 inches / 10x25cm.
• Bake in the oven at 220C / 425F for 40 minutes.
• If making meatballs, roll into 18 balls and bake in the over for 20-25 minutes turning once halfway through.
• Whilst the meatloaf/meatballs are cooking, make the tomato sauce.
• Combine all the sauce ingredients in a pan and stir gently for 5-10 minutes.
• Pour the sauce over the meatloaf/meatballs and serve with green veg. ENJOY!

Nutritional Information:

Chia Breakfast Pudding

With my recent Granola recipe post, I am continuing the theme of tasty, high calorie, breakfasts / snacks.

This recipe doesn't contain any oats (for a change) but it still uses natural sugars (from fruit), seeds (chia) and nut butter. Unlike the granola, no baking is required but some evening preparation is needed plus several hours of refrigeration time.

If I'm being organized and planning ahead, and want a filling breakfast for the morning, I always make this chia pudding. It only takes a few minutes to blend everything together. It's also an ideal recipe for any ripe bananas that need eating. However, as mentioned above, it must be made the night before so the chia seeds have time to soak in the banana milk mixture and expand into a delicious creamy pudding. As it's cold and can be stored in a jar, it's easily transportable and can be eaten throughout the morning.

I usually add strawberries but any fresh or frozen berries are fine. I once made it with mango - very tropical and refreshing first thing in the morning!

It's quite calorific with over 20g fat and sugars, but a great source of protein (10g) and fibre (19g). The fats are healthy fats from the almond butter and chia seeds and the sugars are all natural - from the banana and berries.

I did a little research on the health benefits of chia seeds. Of course they are going to be labelled a 'superfood' when they have some many health benefits. Taken from the Authority Nutrition website, which lists 11 Proven Health Benefits of Chia Seeds, as well as the SF Gate Healthy Eating website, which also lists the Top 10 Health Benefits of Chia Seeds, a few common ones are:

• Omega-3 Fatty Acids - can help reduce inflammation, enhance cognitive performance and reduce high cholesterol
• Fiber - an excellent source associated with reducing inflammation, lowering cholesterol and regulating bowel function.
• Antioxidants - help protect the body from free radicals, aging and cancer.
• Can be Digested Whole - do not need to be ground, unlike flaxseeds.
• Blood Sugar Regulation - can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.
• Bone Health - high in calcium, magnesium, phosphorus and protein.
• Easy to Incorporate into Diet - can be eaten raw; soaked in juice; added to porridges, puddings or baked goods; sprinkled on top of cereal, yogurt, vegetables or rice dishes; used to thicken sauces; used as egg an substitute.

Chia Breakfast Pudding
Makes 1

Ingredients:
- 1 ripe banana, chopped
- 240ml / 8floz almond milk, unsweetened
- 16g  1tbsp almond butter
- 85g / 3oz strawberries, chopped
- 28g / 2tbsp chia seeds

Method:

• Blend the banana, milk, almond butter and strawberries in a blender until creamy and smooth.
• Pour into glass/container and stir in the chia seeds.
• Cover the glass/container and store in the fridge overnight. ENJOY in the morning!

Nutritional Information:

Chia or Flaxseed Lemon Bread

I adapted this recipe from a packet of chia seeds. The original recipe can also be found online.
As I used my last two tablespoons of chia to make the lemon bread, the next day I tried it with flaxseed (I've just bought four bags of Bob's Red Mill whole ground flaxseed meal).

I made several substitutions and altered some of the measurements, but both chia and flax lemon breads turned out to be very tasty. I liked the way the chia and flax - when mixed with liquid - replaces the need for eggs. The recipe below is quick and easy, and some grated lemon zest gives the flax bread more lemon flavour.

Whilst making both versions, I compared the nutritional value of chia seeds and ground flaxseed meal. A typical serving (13g / 1tbsp chia / 2tbsp ground flaxseed meal) has exactly the same amount of calories (60), total fats (4.5g), carbs (5g), fibre (5g), sugars (0g), protein (3g), sodium (0mg), cholesterol (0mg). In terms of omega 3s, an essential nutrient and often lacking in modern day diets, chia has 2282mg per serving whilst flaxseed meal contains 2400mg.  To read more about chia and flaxseeds, here's a useful infographic.

When baking, I'm always conscious of the amount and source of fats and sugars. I try to reduce the amount of sugars and use butter substitutes where possible (e.g. avocado, unsweetened apple sauce, non-fat Greek yogurt, coconut oil). I also halved the amount of sugar. In my first batch, I added in 1/4cup stevia in the raw to make up for the halved amount of brown sugar, but in my second batch I didn't bother.

I'm still a little undecided about stevia and other non-calorie sweeteners, both natural and artificial. Whilst researching on the internet about stevia, I came across a website which takes a closer look at sugar and stevia.

Stevia is a plant typically grown in South America. It's sweeter than sugar (its extract is 200 times sweeter) but it doesn't raise blood insulin levels. It is popular as it usually doesn't have any calories. Dextrose is the main ingredient in stevia in the raw. It's derived from genetically engineered corn and has a long complicated manufacturing process, just like erythritol - another ingredient found in natural calorie-free sweeteners.

If the flax lemon bread is not sweet enough with the 1/4cup of brown sugar, a tablespoon of honey could be added to meet the needs of a 'sweet tooth'. Remember, sugar is sugar, no matter what form it comes in - cane, corn syrup, honey, fruit, plants etc.

Chia or Flax Lemon Bread
Makes 6 slices

Ingredients:
- 1 lemon, juice and zest
- 120ml / 4floz almond Milk, unsweetened
- 28g / 2tbsp chia seeds OR 26g / 4tbsp flaxseed meal
- 45g /1.6oz brown sugar
- 110g / 4oz applesauce, unsweetened
- 100g / 3.5oz oats (I use old fashioned)
- 80g / 3.8oz flour (I use whole wheat)
- 1/2tsp baking powder
- 1/4tsp baking soda

Method:

• Grate the lemon zest and juice. 
• In a bowl, combine the chia OR flaxseed meal, lemon juice and almond milk. 
• Let stand for 15 minutes.
• In a separate bowl, cream together the sugar and applesauce (butter substitute) until smooth.
• Slowly add the chia OR flax mixture and stir together.
• Add the dry ingredients: oats, flour, baking powder, baking soda, and lemon zest.
• Mix until just combined. 
• Scoop into a loaf pan or 8x8 baking tray and bake at 175C / 350F for 45 minutes.
• Cool on a wire rack and cut into slices.

Nutritional Information: