Broccoli Bruschetta, Italian Soy Meatloaf,
Roasted Red, White, and Blue Potatoes

 by Claire Criscuolo, RN

When you think of the quintessentially American Meatloaf and Potatoes, the words Italian and vegetarian don't often come to mind, do they?  They should because you can prepare an absolutely delicious and much healthier version of  this old fashioned family standby using ground soy beef. And when it's cold outside, you'll appreciate the warmth and comfort, and the enticing  aromas that will fill your kitchen as your  supper cooks. More good news; once the roasting pan goes into the oven, you are free for an hour and fifteen minutes. O.K. by free, I really meant free to open the mail, take care of household chores, help with homework, not the kind of free where you are lighting aromatherapy candles as you draw a warm bath. This is afterall a weekday meal.

 

The recipe that I use for Meatloaf is based on the one my Mom made for us growing up, and it's Italian in every way starting with softened Italian bread, chopped garlic, Italian flat leaf parsley,  and onions, with a little Marinara sauce, and an egg to hold it together.  Oh yes, there is ground meat too, but as with all traditionally American recipes,  my Mother always added her Italian touch, something that connects us to the past we will always treasure and share.

 

There are several companies that produce ground soy beef. All are made using soybeans, the one bean that provides all the amino acids for a  complete protein. We need protein each day for proper growth and maintenance of our muscles, organs, antibodies, enzymes, and some hormones. Protein can come from animal or vegetable sources. Vegetable sources like beans and whole grains, nuts, and vegetables provide various amounts of protein and  can fill your protein needs without the added cholesterol. Eat a variety of these foods each day for an interesting and healthful diet.

 

Today's menu starts with Broccoli Bruschetta, which will give you something tasty and healthful to snack on while supper is cooking. It's easy to prepare by just blanching broccoli crowns then pureeing them in your food processor with a little low fat or eggless  mayonnaise and a touch of flax oil. Spoon a teaspoon onto toasted wheat bread rounds or good wheat crackers made without any partially hydrogenated oils to eliminate any of those heart damaging trans fats. The broccoli and flax oil are rich in antioxidants and the flax oil is a source of Omega 3 fatty acids that help to support our brain and heart functions.  Italian Soy Meatloaf with Roasted Red, White, and Blue Potatoes, is a one pan meal just loaded with wonderful flavor, protein, fiber, Vitamin C, and antioxidants. You can find bags of little red, white, and blue potatoes at the supermarket and at most Trader Joe's stores.

 

Clementines are in season right now and this years crop is remarkably sweet with an enticing perfume, so why not end your meal with this vitamin C packed fruit. You can peel a few, separate the sections into a bowl, then top it with a dollop of organic vanilla yogurt, with a sprinkle of crunchy wheat germ or ground flax seeds for a nice nutty flavor.

 

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 Broccoli Bruschetta, by Claire Criscuolo, RN

 

Makes about 3/4 cup

• 1 Large broccoli crown, coarsely chopped, about 1 ½ cups
• 2 Tablespoons water
• 1 Scallion, white part and 2" green part, coarsely chopped
• 1 Tablespoon Organic eggless  mayonnaise
• 1 Teaspoon organic flax/borage or flax oil (omega-3 fatty acids are good for your heart)
• salt and pepper to taste
• 12 Thin slices toasted whole wheat bread rounds,  or good whole grain crackers

 

Place the chopped broccoli and the water into a glass bowl. Cook in the microwave for about 2 ½ minutes on high. Place the chopped scallion into the bowl of the food processor fitted with a metal blade. Cover and process for 5-10 seconds to mince. Add the broccoli to the food processor,  refrigerating the cooking water for a future soup, sauce,  or dressing. Add the mayonnaise, the flax oil, salt and pepper. Cover and processor for 10-15 seconds, stopping twice to scrape down the sides of the bowl, until the mixture is finely minced. Taste for seasonings. Using a rubber spatula, scoop the contents into a one cup measure, using the spatula to scrape the processor  bowl and to flatten the mixture into the measuring cup. Invert the measuring cup onto a plate, tapping the bottom of the cup to remove the contents. This will give the Broccoli Bruschetta a nice look, or of course you can just spoon the contents onto a plate. Surround the Bruschetta with toasted wheat bread rounds or good whole grain crackers.
 

 

 

 

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Italian Soy Meatloaf with Roasted Red, White, and Blue Potatoes
by Claire Criscuolo, RN

 

Serves 6-8

• 8 One inch thick slices whole wheat Italian bread
• 1 14 ounce tube ground soy "beef" (Lightlife brand is in the produce section at most supermarkets)
• ½ Cup coarsely chopped Italian flat leaf parsley
• 3 Large cloves garlic, coarsely chopped
• 1 Medium sweet onion, coarsely chopped
• 1 Medium carrot, finely chopped
• 1 Egg or vegan egg replacer, Ener-G or other
• 1 Tablespoon extra virgin olive oil
• salt and pepper to taste
• 1 Cup marinara sauce, homemade or a good jarred sauce

 

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Roasted Red, White, and Blue Potatoes

 

• 1 Bag of assorted, small to medium- sized red, white, and blue, potatoes, or other combination, cut in half
• 4 Large cloves garlic, sliced
• 1 Tablespoon extra virgin olive oil, or lemon infused olive oil
  salt and pepper to taste

 

Center the oven rack. Preheat the oven to 375  degrees. Spray a large roasting pan with nonstick canola or other  cooking spray.

Prepare the soy meatloaf: Place the bread in a bowl. Cover with hot tap water. When it is cool enough to handle, squeeze out as much water as you can. Turn the bread into a bowl. Add the ground soy "beef," the parsley, garlic, onion, carrot, egg, and oil. Sprinkle with salt and pepper. Mix well using your hands to combine the ingredients. Place the mixture in the center of the prepared roasting pan. Using your hands, form the mixture into a loaf about 8 X 5 inches. Pat the loaf smooth. Spoon the marinara sauce over the loaf.

Prepare the potatoes: Place the potatoes and the garlic into a bowl. Drizzle with the olive oil. Toss to coat. Sprinkle with salt and pepper, then toss to combine. Arrange the potatoes around the soy meatloaf. Spray a sheet of foil large enough to cover the pan with non stick oil spray, then cover the pan tightly with the sprayed side down to prevent sticking. Bake in the preheated oven for 35 minutes, then remove the foil and continue baking for another 35 minutes or until the potatoes are nicely browned and fork-tender.