Super Soft Turkey Meatloaf with Spicy Sauce

This recipe was given to me by my friend, Julie.  She is another great cook!  Hmmmm.  I see a trend. Like my friend who gave me the recipe for the Turkish Lentil Soup I posted a couple of days ago, many of my friends enjoy cooking nutritious food as much as I do. This particular entree originally included a layer of cheese in the middle, which I omitted as I don't tolerate the fat in cheese very well.  It also used cracker crumbs rather than the oats that I used. The resulting product is so incredibly soft, yet tasty. 

I tried substituting Egg Beaters for the eggs one time, but the taste was inferior and there was only 1 gram less of fat, so I decided to use the real eggs.  Real is almost always better than artificial, and if a small amount is used in a large batch, it doesn't seem to have negative effects on my digestive system. 

The sauce has just the right amount of tang to make this turkey meatloaf incredibly delicious! I had two pieces for my lunch today, along with some roasted sweet potatoes.  

The way I roast sweet potatoes makes them soft enough to "squeeze through a tube of toothpaste for sure" which was my gastroenterologist's recommendation for me for over 4 years.  My son, Sam, thought the sweet potatoes were "mushy" so he fried his on the stove top before he ate them, to dry them out a bit.  Mushy works great for me, however.  What was most astounding was that he washed the pan and put it away after he finished!  Yes, I think living with other guys last year taught him about the importance of cleaning up after himself.  Now that is true PZAZZ!

Ingredients:

2/3 cup quick-cook dry oats  (or I have used crushed Sage dressing and then omitted the sage listed later)  (oats is what I used for nutritional analysis) 
3/4 cup low-fat milk
20 oz. ground lean turkey
2 eggs, slightly beaten
1/4 cup finely grated onion
1 tsp salt
1/8 tsp pepper
1/2 tsp ground sage

Sauce:
3 Tablespoons brown sugar
1/4 cup catsup
1/4 tsp nutmeg
1 tsp dry mustard

Preparation:
Preheat oven to 350 degrees.  Combine oats, milk, turkey, eggs, onion and seasonings and mix well. Place in a 5 x 9 lightly oiled loaf pan.  Combine sauce ingredients and spread on the turkey loaf.  Bake for 1 hour. 

Nutrition per serving:
Servings per recipe: 8 slices
Serving Size: 1 slice
Calories: 173
Total Fat: 7 g
Cholesterol: 92 mg
Sodium: 166 mg
Total Carbs: 10 g
Dietary Fiber: 1 g
Protein: 18 g

Tofu Burgers (Patties)

Our daughter-in-love (that's our name for the most delightful and beloved woman who married our son) is vegetarian and gave this recipe to me.  It isn't pureed, but it is soft enough that I easily tolerate it, even with very small sesame seeds in it. Wheat germ can be used in place of the sesame seeds if your digestive system doesn't handle seeds well.  The patties make a great "burger" or a quick,  wholesome snack, either cold or heated.  

The basil is from the abundant plants on our deck that Tom started from seed in the greenhouse a few months ago.  Herbal Pzazz!

Ingredients:

1 lb firm tofu, mashed (use the type of tofu that is packed in water) 
1 cup quick rolled oats
1/2 cup sesame seeds (or wheat germ) [Nutritional analysis used sesame seeds]
2 Tablespoons onion powder (or one small onion, finely chopped)
2 Tablespoons soy sauce
1/2 teaspoon salt
1/2 teaspoon ground basil (or finely chopped fresh basil) 
1/2 teaspoon ground oregano
1/2 teaspoon garlic powder
1/8 teaspoon black pepper

Preparation:
Drain the tofu well by placing it in a strainer, and then weighting it down by placing a plate on it and then putting a canned good on top of the plate.  Allow it to drain for about 30 minutes.  Then mash the tofu in a large bowl. Add remaining ingredients and mix all ingredients together. Knead for a few minutes with your hands in the bowl. Shape into 16 small patties (or make 8 big ones and adjust nutritional analysis accordingly.) Bake on a lightly oiled cookie sheet at 325 degrees for about 25 minutes, or until lightly browned. You might want to flip them once during the baking time. 

These vegetarian "burgers" appeal to many people, and can be served with lettuce, tomatoes, shredded carrot, pickles, and a bun for those who tolerate solid foods.    


Nutrition per serving :
Servings per recipe: 16
Serving Size: 1 patty
Calories: 78
Total Fat: 4 g
Cholesterol: 0 mg
Sodium: 15 mg
Total Carbs: 7 g
Dietary Fiber: 3 g
Protein: 5 g

Curried Tofu

This is my adaptation of Mark Bittman's recipe for curried tofu.  The  on-line version of the New York Times has a video playlist of him preparing his recipes, including Curried Tofu.  I modified his recipe by using coconut oil rather than olive oil to caramelize the onions, omitting the walnuts, and using lite coconut milk and reducing the amount of it. With my modifications, it still has 29 grams of fat, but it comes primarily from the coconut milk and coconut oil, which I digest well. With 381 calories, this is the type of meal that I need right now to help me gain back the weight I lost during my protracted illness in November - February.  

Coconut oil

So, this is not really a recipe for a pureed food. But tofu is soft enough for me to eat without difficulty, especially when it is braised in the coconut milk as it is in this recipe. The brand I like particularly well is Wildwood Sprouted Tofu because it has higher protein than most tofu products.  Also, many soy products are filled with pesticides, but this organic tofu is not.

I didn't take a photo of the Curry Tofu when I finished making it because I was too hungry! But I love the illustration of a coconut below that our son, Dan, drew for my blog. That will suffice until I make this another time and take a photo of it.  

Ingredients:
1 Tablespoon coconut oil

1/4 cup finely chopped onion

sprinkle of salt (not even 1/8 tsp.)
1/4 teaspoon curry powder  (or more for Pzazz)
1/3 cup lite coconut milk
4.5 oz Wildwood sprouted tofu, cut into cubes
Dash of reduced sodium soy sauce (no more than 1/2 teaspoon) 
Sprinkle of cayenne powder...go easy on it, unless you enjoy spicy food!

Preparation:
Heat oil in pan over low heat. Add onions and the sprinkle of salt and slowly caramelize the onions, stirring often, but not constantly. When the onions are brown and almost blackened, add the curry powder and cook for about 30 seconds more, stirring. Add the coconut milk and stir well. Add the cubed tofu and braise it in the spiced coconut milk for about 5 minutes. Sprinkle with a dash of soy sauce and just a tiny, tiny bit of cayenne. Delicious!


Nutrition per serving:
Servings per recipe: 1
Serving Size: About 1 1/2 cup                      

Total Fat: 29 g
Cholesterol: 0 mg
Sodium: 370 mg
Total Carbs: 11 g
Dietary Fiber: 2 g
Protein: 23 g

Tuna Salmon Loaf

This is my "makeover" for a recipe I found on SparkPeople. Try this recipe as is or add your favorite herbs.

My friend, Tahirih,  made this for me last weekend. She suggested putting a mustard-dill sauce on top. I found a recipe for a sauce that worked well for me and complimented the salmon-tuna loaf with the right amount of Pzazz! The sauce is a separate blog post and is not included in the nutritional analysis for this tuna-salmon loaf.  

I didn't take a photo of this high protein entree.  But, on this frigid day in Duluth,  I thought you might enjoy this photo of the yellow lady slippers from my garden last spring. It is a reminder that, indeed, spring is eternal and will grace our days with its hope and joy again.    

Yellow Lady Slippers in my garden, 2012

Ingredients:
1 15 oz. can pink or red Salmon, undrained *

1  5 oz. can albacore tuna in water, drained
1 medium egg and 2 egg whites  
1 clove of garlic, finely minced
2 Tablespoons lemon juice
1 Tablespoon olive oil
1 Tablespoon dried parsley
1 Tablespoon dried chives
1/2 cup rolled oats (quick or regular, but not instant)
1/8 teaspoon Savory seasoning 
1/8 teaspoon black pepper, more or less according to taste

* I leave the skin and bones in to get the benefit of the Omega-3s and such in the skin and the more bio-available calcium in the bones. If you thoroughly mash the canned salmon in its juice, or run it through a food processor, you'll never know they're there.

Preparation:
Spray a 8 x 8" pan or a 1 quart casserole with PAM or similar no fat cooking spray or lightly oil it. Or you can use Tahirih's clever idea of putting equal portions into 8 muffin tins so each piece is a cute little round.  Pzazz for sure!

Turn oven on to 350° .

Mix all ingredients thoroughly in a large bowl. Press into prepared tins or dish.

Bake for 25-35 minutes or until edges are golden brown. 


Nutrition per serving:  
Servings per recipe: 8                                                
Serving Size: 1 piece
Calories: 170
Total Fat: 6 g
Cholesterol: 66 mg
Sodium: 199 mg
Total Carbs: 3g
Dietary Fiber: 0 g
Protein: 24 g

Salmon Loaf

This is a recipe I adapted from The Dysphagia Cookbook., by Elayne Achilles.  The original recipe used 2 tablespoons butter, and I experimented with other oils but it just didn't work as well, so I finally decided on 1 tablespoon of butter and that worked well for me.  Salmon is especially high in healthy polunsaturated fats called omega-3s and seem to be tolerated by my digestive system without too much duress.  

Sorry, no photo of this delightful high-protein entree that fits my criteria of being able to squeeze through a tube of toothpaste in order to minimize digestive tract blockages.    My health challenges continue to force me to use my energy on only the essentials.  It has been enormously helpful to have these recipes available for friends to make for me during this difficult time. Thanks to my "Helping Hands"!


Ingredients:
1/4 cup Egg Beaters

1/3 cup crushed cracker crumbs or dry bread crumbs
1 tablespoon Dijon mustard
Juice of 1/2 lemon
Dash cayenne pepper
1/2 teaspoon sage
1/4 teaspoon turmeric
1/4 teaspoon onion powder
1 Tablespoon butter, melted
1 15-oz, can red or pink salmon

Preparation:
Preheat oven to 350 degrees. In a medium mixing bowl, beat the Egg Beaters. Add the breadcrumbs, lemon juice, mustard, cayenne, turmeric, onion powder, and sage. Add the melted butter and salmon and mix very well. Press into a 5 x 7 glass baking pan and bake for about 30 minutes. Cool slightly. Remove from the pan and cut into 6 pieces. 

This recipe can also be doubled easily and individual pieces frozen for later use.  Use a 9 x 13 baking pan when making a double batch.  

Nutrition per serving:
Servings per recipe: 6 (for single batch) 
Serving Size: 1 piece
Calories: 156
Total Fat: 8 g
Cholesterol:40   mg
Sodium: 537  mg
Total Carbs: 5 g
Dietary Fiber: 0 
Protein: 15 g 

Turkey Pzazz

Jan, 2012, Lake Superior 

My recovery from having a bile duct stent placed on Nov 16 has been remarkably slower than usual.  Not entirely convinced that all of my symptoms when I went to the ER were attributable to bile duct issues, my doctor advised me to be especially cautious with what I eat, strictly adhering to his guideline of "if the food can squeeze through a tube of toothpaste, it is safe for me to eat."  While I eat a lot of soft fish and tofu most days to fit that criteria, those are simply not acceptable for my Thanksgiving dinner.  Even though my appetite was minimal, I wanted at least a taste of turkey.  So I put some of the turkey that Tom made for Thanksgiving dinner into my Magic Bullet with a bit of chicken broth and pureed it.  Frankly, it was disgusting!  


So today, I tried a different approach.  I used the chopper attachment for my Cuisinart SmartStick Immersion Hand Blender to chop the turkey into very, very,very tiny pieces.  Yep, they would squeeze through a tube of toothpaste.  Then I stirred it into some dressing I made in the microwave.  Yes, finally a true taste of Thanksgiving!   And I am wholeheartedly thankful for my variety of kitchen tools!

Sorry, but there is no photo of the turkey/dressing.  I just don't have the energy to do more than absolutely necessary right now.   Use your Pzazzed Imagination!  The photo above is one I took of the Lake Superior shoreline in January of this year.  Stunning beauty that calms my soul.  

Ingredients:

1/2 cup Arrowhead Mills Savory Stuffing Mix        
1/3 cup low-sodium chicken broth
1/3 cup diced cooked turkey breast (after it is minced in the chopper attachment, it will yield about 1/4 cup)

Preparation:
Mix the stuffing mix with the chicken broth and cook in the microwave until it is soft and moist.  I microwaved it on high power for about 30 seconds, then stirred it, then put it in again for another minute or so.
Finely mince the diced, cooked turkey breast in the chopper attachment for the Cuisinart SmartStick, or other similar appliance.  It will yield about 1/4 cup finely minced turkey)
Stir the turkey into the dressing and heat again for about 30 - 45 seconds.


Nutrition:
Servings per recipe: 1
Serving Size: Approximately 3/4
Calories: 196
Total Fat: 5 g
Cholesterol: 33 mg
Sodium: 586 mg
Total Carbs: 20 g
Dietary Fiber: 1 g
Protein: 17 g

Lentil Loaf Make-Over

I have missed eating Lentil Loaf for a very long time. I was first introduced to this healthy entree back in the days when I was a single professional woman living close to Madison, WI,  and exploring a variety of eating styles. A friend gave this recipe to me and it became a "go-to" favorite meal, providing plenty of left-overs that could easily be frozen for later use. When I got married and was raising 3 sons, I continued to make this on occasion and found that at least 2 of the 3 guys liked it, and so did my husband. And when our oldest son married a vegetarian, this became one of her favorite meals at our house. And so I have missed eating this hearty treat because it is filled many things I don't digest well, such as coarsely chopped nuts, whole eggs, lentils with a coarse outer husk, chopped onions, and milk. Last week I determined to find a way to make it digestible for me. I was pleasantly surprised with my first attempt at its make-over! In fact, when Kiara (our daughter-in-love) tried it, she thought it might even be better than the original!


Ingredients:
3/4 cup thoroughly cooked brown lentils
3/4 cup finely ground herb seasoned stuffing crumbs
1/4 cup egg white substitute
3/4 cup plain lite soy milk (or fat-free evaporated milk)
3 Tablespoons finely ground almonds or almond meal
2 Tablespoons canola oil
1/2 teaspoon ground sage
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon Morton Nature's Seasons
Plain non-fat yogurt to serve as an accompaniment

Preparation:
Puree the lentils in a food processor or similar. (I used the chopper attachment for my Cuisinart SmartStick and it worked perfectly.  Thoroughly mix all of the ingredients together in a mixing bowl.  Lightly oil a 7 x 11 inch glass baking pan and bake at 350 degrees for about 20 - 30 minutes until the loaf is cooked in the center.  Cut into 6 pieces.  Serve with a side of plain yogurt.

Nutrition: (using soy milk and does not include a side serving of yogurt)
Servings per recipe: 6
Serving Size: 1/6th of the pan (each piece is about 3 1/2 " square depending on size of pan used)
Calories: 153
Total Fat: 6 g
Cholesterol: 0 mg
Sodium: 187 mg
Total Carbs: 16 g
Dietary Fiber: 3 g
Protein: 6 g

Mango Puree with Scallops

Tom and I savor our memories of walking across Burntside Lake under the moonlight with our three boys at mid-night on New Years Eve.  When the boys were little, we pulled them in a sled across the lake, awed by the thunderous cracking of the ice below us, the twinkling stars above us, and the wondrous wilderness surrounding us.  After our walk, we nestled into our sleeping cabin, complete with a wood stove, sleeping cots, and lots of love.  It is one of my most treasured memories. Slowly, those traditions changed because of my health challenges. (The sleeping cabin has no indoor plumbing or electricity.)   Yet, I will always carry those early memories close in my heart, grateful that I built a memory bank of outdoor adventures to draw upon now.  So on New Years Eve this year, as I sat nestled in my home, close to my indoor plumbing and bathroom, I lovingly recalled our family times on Burntside Lake. 

Tom and I made a dinner together for our celebration of the tribulations and triumphs of the past year, and with anticipation of many joyful and soulful adventures for 2012.   Scallops are a rare treat in our home, and I impulsively bought them, not thinking about how I would prepare them.  So when I arrived home with them and realized I hadn't thought about their preparation, I was determined to use what I had.  The mango on the fruit platter sparked my imagination for the following.  

Ingredients:
6 large wild-caught sea scallops
2 teaspoons coconut oil
1 mango, peeled, and cubed
juice of 1 lime
2 dried chili peppers
dash of sea salt
1/8 teaspoon onion powder

Preparation:
Heat coconut oil in saute pan.  Sear scallops in oil and slowly simmer till done, adding a bit of water if necessary to steam.  Put mango, lime juice, crushed dried chili peppers, sea salt, and onion powder in blender.  Blend till smooth.  Pour contents into a microwave proof bowl and warm slightly, being careful not to boil.  Pour onto a serving platter and place scallops on top of it.  Sprinkle with paprika, if desired.

Nutrition:
Servings per recipe: 2
Serving Size: 3 scallops plus approximately 1/2 cup of puree
Calories: 176
Total Fat: 6 g
Cholesterol: 15 mg
Sodium: 153 mg
Total Carbs: 24 g
Dietary Fiber: 5 g
Protein: 9 g

Pureed White Beans-Tomatoes with Halibut

Before I had the need to puree my food, one of my favorite recipes was Halibut with White Beans in Tomato-Rosemary Broth.   So I experimented with this recipe and pureed the tomatoes and beans after they were cooked, and was delighted with the taste, the texture, and the vibrant color!  (Nice to have a change from my usual green soups.)  The tomatoes were a mix of golden and plum heirloom tomatoes from Tom's vegetable garden. The golden tomatoes are lower in acidity than usual tomatoes and are YUMMY!  

Ingredients:


Tomatoes, beans, broth and rosemary



1 Tablespoon olive oil

4 (6 oz) halibut fillets

1/4 teaspoon sea salt



1/4 teaspoon freshly ground pepper                                                 



2 cloves garlic, minced

1 cup chopped plum tomatoes 

1 cup chopped golden tomatoes        

1 1/2 cup low-sodium chicken broth

1 (16 oz.) can cannelini  beans, or other white beans, rinsed and drained

1/2 Tablespoon chopped fresh rosemary

Preparation:



Heat oil in a large nonstick skillet over medium-high heat.   Sprinkle fish evenly with salt and pepper.  Add fish to the pan; cook 5 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. 

Remove fish from pan; keep warm in a large casserole dish.  Add garlic to pan; cook 30 seconds, stirring constantly.  Stir in tomato, broth, beans, and rosemary.  Bring to a boil.  Reduce heat and simmer for about 10 minutes. Puree to desired consistency.  Ladle into bowls and add halibut.  Serve immediately.



Beautiful finished soup!

Nutrition:

Servings per recipe: 6

Serving Size: 1 halibut fillet plus approx. 1 1/4 cup puree

Calories: 293                                                                             

Total Fat: 6 g

Cholesterol: 46 mg

Sodium: 203 mg

Total Carbs: 21 g

Dietary Fiber: 5 g

Protein: 37 g