Thursday, April 14, 2016

Bison and Sweet Potato Meatloaf | Mashed Cauliflower Side

The quantity in this recipe makes enough for two meatloaves.

Bison and Sweet Potato Meatloaf, with plenty to freeze for another week, unless you have a large family:

4 pounds grass-fed bison
2 - 3 medium sized sweet potatoes, boiled until tender (peeled and cut into quarters to speed up cooking time) (I used 3 but they were various sizes so it's hard to say exactly)
2 celery stalks, with leaves is okay, finely chopped
1 medium to large shallot, minced or finely chopped
6 - 8 small garlic cloves, less if cloves are large, minced (I used the inside cloves of the bulb so they were small)
1 teaspoon cinnamon, approx. 
1 tablespoon poultry seasoning, approx.
1 cup gluten-free (or regular if you want) plain breadcrumbs to help hold it all together
2 eggs, but one egg would probably be fine
Salt and pepper to taste

Mix all the ingredients together in a large bowl. Smash until sweet potatoes are well blended into the mix. Cover bowl and let sit in fridge at least 30 minutes to let ingredients meld. Separate into two loaves on a baking sheet. Bake at 350 degrees until done. Check after 30 minutes. Thermometer should reach a few degrees under 170. Remove from oven and let sit covered with aluminum foil for residual heat to finish cooking. 

They'll be practically no amount of fat drippings so no need to cook this meatloaf on a rack. I didn't oil the baking sheet in advance and there was no sticking but feel free to oil yours a little if you want.

This combination of sweet potatoes and cinnamon pairs well with the sweet flavor of grass-fed bison!


I served this moist low-fat tender bison and sweet potato meatloaf with a side of mashed cauliflower topped with chopped walnuts.

Mashed cauliflower side dish: 
Steam (or boil) a head of cauliflower, broken or chopped into chunks, until tender. Remove from pot and let drain in a colander for about 15 minutes. Then with a potato masher (or immersion blender)  smash with a little salt and pepper to taste, a little freshly grated nutmeg, a smidge of butter, or your favorite lactose-free buttery spread, or a tablespoon of vegetable broth if it's not too loose. Other mild herbs like parsley would be nice. Top with some chopped walnuts.


Grass-fed responsibility-raised bison provides a good protein meal that's healthful:  omega 3 and omega 6 low fat. 

Balance meat meals by alternating with other sources of healthful protein like fish, legumes, nuts or protein-rich vegetables.

Sunday, April 10, 2016

Blueberry Vinaigrette ~ A Versatile Dressing

Try this over a spinach and strawberry salad. Delicious!

Blueberry Vinaigrette

Process 1 1/4 cup blueberries in a blender until pureed with:
3/4 cup olive oil
1/3 cup apple cider vinegar
1/4 cup honey or maple syrup
1 tablespoon whole grain mustard
salt and pepper to taste

That's it! Enjoy

This Easter salad topped with the blueberry vinaigrette contained baby spinach, red onions, radishes, strawberries, mushrooms, walnuts and beets that were boiled in water then mixed with apple cider vinegar, and a deviled egg.

Healthy heart salad - all those salad ingredients are great for a healthy heart diet, except go easy on the deviled eggs :)

The leftover dressing, if any, goes well with leftover ham or with a pork tenderloin. And there are probably more options to enjoy this dressing with.