Sweet / Savory Paleo Meatloaf & Sweet Potato Mash- reduced fat, Zone diet friendly

Happy holidays to me…my wife got me a meat grinder.  And a jerky gun, whatever that is.  For your benefit (and mine), read on to find a recipe for a sweet and savory meatloaf recipe that is both paleo and gluten free.  Easily one of the better healthy comfort foods I’ve posted.

 

The meat grinder has opened the door of buying all kinds of absurd meats and making sausage, burgers, meatloaf and kofta.  I bought the biggest pork loin I’d ever seen and ground half down for use in a meatload as well as meat balls.  Since I’ve been doing the Zone Diet for the past few months, I’ve been trying to find ways to incorporate more starches and a little less fat than my paleo days.

So, I started looking for a meatloaf recipe that included sweet potatoes or yams as I aim to stay gluten-free when incorporating carbohydrates.

I found this recipe from PaleOMG:

http://paleomg.com/paleo-savory-sweet-potato-meatloaf/

Great for paleo, not great for Zone diets as there’s more fat than a typical “5 block” athlete like myself can incorporate.  So, I made some changes.   Here’s the final, 5 block meal:

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Ingredients
  • 2 lbs ground beef pork
  • 1 sweet potato, shredded
  • 1 sweet yellow onion, finely chopped
  • 2oz lb uncured bacon
  • 1/2 cup almond meal
  • 1/4 cup coconut flour
  • 2 eggs
  • ¼ cup raisins
  • ¼ cup golden raisins
  • 4 servings (120g) dried prunes
  • ½ tablespoon cinnamon (forgot to add, didn’t notice)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • salt and pepper, to taste (2 tbsp each)
Instructions (from PaleOMG)
  1. Preheat your oven to 400 degrees.
  2. Time to get your meatloaf ‘insides’ ingredients going. So take ½ of the 1lb of bacon and chop it up into bite size pieces. Add to a deep saute pan and begin to cook down. Once the fat has began to rise, add your chopped onions and raisins to the pan to cook with the bacon.
  3. While those ingredients cook together, shred your sweet potato either in your food processor with the shredding attachment or with a shredder.
  4. Once the bacon is cooked through, the onions are slightly translucent, and the raisins have begun to bloat (you’ll see what I mean) add them to a large bowl along with all other ingredients: beef, sweet potatoes, almond meal, eggs, and all seasonings.
  5. Now use your hands to get dirty. Mix all ingredients thoroughly together and press meat into 2-3 bread loaf pans. I get the disposable ones because then there is no clean up. I’m dirty enough as it is.
  6. Top off the meatloaf with the extra slices of bacon.
  7. Bake for 40-45 minutes.

I baked on aluminum foil on a sheet tray and formed into a rectangle so I could portion it easily.

8 servings yielded the following macros:

  • Protein: 29g
  • Fat: 14g
  • Carbs: 22g
  • Cals: 330 cals

To this, I made a sweet potato mash:

  • 3 sweet potatoes (totaling 3 lbs)
  • 1 can of diced green chilies
  • 1.5 tbsp coconut oil
  • 1 tsp onion powder
  • 2 tsp salt
  • 2 tsp black pepper
  • 1 tsp cayenne

Directions; boil water, cube potatoes, after water boils add potatoes and cook for 10 min.  Strain potatoes, add to a bowl, add oil, chilies, seasonings and blend with a mixer.

This made 12 servings at ~ 20g carbs and 2g protein/fat and brings the total “blocks” for this meal up to 5 across the board.

I was astonished how great this meal turned out and hit a number of my sweet, savory, home cooking cravings.  Give it a shot as we appoach “winter”?!

Posted by

We are busy. We are overbooked. We are traveling. We are unmotivated. We are tired. We are agitated. We are unproductive. We are overweight. We are unhappy. We are why. I'm a pharmacist, I travel regionally for work and have been all of these things. What elevates me from these emotional ditches? Good health. My nearly 100 year-old Italian grandmother "Nana" said a long time ago: "If you don't have your health, you don't have nothing." Considering she still rakes leaves and gives me hell for, well, just about everything, I think she's pretty damn sharp and fit. On the other end of the spectrum: My dad died at 65 from a heart attack. He was a diabetic, a previous smoker, a recovered drug addict, a food addict, hypertensive, arthritic, immobile nearing amputation and, simply, wasn't living. For all intensive purposes, I'm fit and healthy. Armed with degrees in biology and pharmacy (read: loans) and these two family stories, you'd think staying on track is easy. Newsflash: it's not. Traveling / Working / Fathering / Mothering / fill-in-the-blanking are obstacles we all have to overcome. So, how do we do it? Suitcase Fitness was born from the hope that by sharing my small health and fitness victories while traveling, others may be inspired to find new ways to stay engaged with their health. My vision is that others will use this venue to share their "baggage" and small steps taken to overcome health challenges. I get by with a little help from my friends. - The Beetles The things that last, never happen overnight. - Slaves

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