Mini Meatloaf -- Muffin Size

Portion control is particularly important for two groups of people -- people watching their calories and people watching their budgets. Meat is one of the most expensive items in the grocery basket (not that you needed us to tell you that). By portioning out this expensive item and filling up the rest of the plate with cheaper fare (vegetables, potatoes, salad, etc), it can really help stretch a dollar without leaving your family feeling deprived. One muffin is a full adult-sized serving of meat (4 oz - 100 grams).  

This cooks much faster than a traditional meatloaf -- so it saves money and time. Hard to beat that combo. Better yet, these freeze very well, so make up the full batch and put some away in the freezer. They'll keep for 3 - 4 months.



Ingredients:  Makes 20 x 100 gram muffins

• 1.5 kilos (approximately 3- 3 1/2 lbs) ground beef (or use a combination of ground beef/ ground pork) 
• 4 eggs
• 1 1/2 cup bread crumbs or finely crushed crackers... if going gluten free, use ground oatmeal and/or crushed Cornflakes. 
• 1 cup salsa 
• 1 tsp hot sauce (optional) 
• 1 tsp oregano or Italian seasoning or any favourite herb/spice. 

Directions: 

1. Preheat oven to 350. Oil or use a cooking spray to lightly grease the muffin tins. 
2. In a large bowl, mix all ingredients by hand until well combined. In this case, we literally mean "by hand". Roll up the sleeves and really mix those ingredients. 
3. Pack each of the muffin tins fully. 
4. Cook for 25 minutes or until the internal temperature registers 160 degrees. 
5. Let stand for 5 minutes and remove from muffin tin. 

Serving suggestion:  Top each muffin with a tablespoon of salsa for an extra burst of taste. Many recipes like this call for cheese to be added to the top. We think that in this recipe, it's a waste of cheese which is an expensive (and calorie laden) ingredient. Save the cheese for meals where it's going to have more punch.

Barley Salad -- Taste it at our Open House Sept 21.

The vegetable choices in this salad are interchangable. Add your family's favourites or what's in season. This salad keeps well in the fridge for up to 3 days. The salad can be served warm or cold; however, it usually tastes better if you can let it sit at room temperature for a while to take the chill off if it's been refrigerated. 

Enjoy this side dish all year round. 

• 1 butternut squash, peeled and cut into large-ish chunks
• 1 tbsp olive oil
• 1-1/3 cup (250g) pearl barley (you can substitute half with with purple barley)
• 2 stalks celery, diced
• 300g broccoli, cut into bite-size pieces
• 100g tomatoes, seeded and diced
• 1 small red onion, diced
• 2 tbsp pumpkin seeds
• 1 tbsp small capers, rinsed (optional)
• 15 black olives, pitted (optional)
• 20g pack basil, chopped

For the dressing

• 4 Tablespoons balsamic vinegar or red wine vinegar
• ¼ cup extra-virgin olive oil
• 1 tbsp Dijon mustard
• 1 garlic clove, finely chopped

1.       Heat oven to 350° F/ 180°C.  Place the squash pieces on a baking tray and toss with olive oil. Roast for 20 mins or until tender.

2.       Meanwhile, boil the barley for about 25 mins in salted water until tender, still al dente.

3.       Whisk the dressing ingredients in a small bowl, then season with salt and pepper. Drain the barley, then tip it into a bowl and pour over the dressing. Mix well and let it cool.

4.       Boil the broccoli in salted water until just tender, then drain and rinse in cold water. Drain and pat dry. Add the broccoli and remaining ingredients to the barley and mix well. This will keep for 3 days in the fridge and is delicious warm or cold.

White Bean Ragout

This is a simple dish from the Tuscany region of Italy. Feel free to substitute various ingredients depending on what's in your cupboards. We've given the vegetarian version of this dish; however, it's frequently made with bacon or pancetta (a bacon like cured meat that's popular in Italy). Just dice up your bacon, fry it until crisp and then use the rendered fat to saute your onions, carrot and celery mix. Fresh tomatoes if you have them are great. In winter months, substitute canned tomatoes. 

Buon Appetito!!!


Ingredients:

• 1 cup of white (navy beans or white kidney) beans, soaked overnight (or use 2 cans white beans, drained and rinsed.
• 1/4 cup olive oil (plus some more for toast) 
• 1-1/2 cups finely diced onions
• 2 stalks celery, finely chopped
• 2 carrots, peeled and finely chopped
• 4 garlic cloves, finely grated or minced 
• 4 Tablespoons tomato paste
• 1 cup Parmesan cheese, divided 
• 3 cups vegetable broth 
• 1 cup cherry tomatoes, quartered 
• 1 tsp dried oregano or 1 Tablespoon fresh oregano (substitute -- thyme, Italian seasoning) 
• 2 Tablespoons chopped parsley (optional)
• salt and pepper to taste

 Toasts:

• 5 ciabatta buns, slice in half length wise. Alternatively, use hamburger buns, day old French bread. 
• olive oil for brushing

Directions: 

1. Boil soaked white beans in fresh water for 30 minutes or until tender. Drain and set aside. Alternatively, use canned beans, drain and rinse them well -- set aside.
2. Using medium high heat in a heavy skillet, heat olive oil until it shimmers. Add onions, celery and carrots and saute for 5-10 minutes until onion is soft and other vegetables are starting to cook. 
3. Add garlic and allow to simmer for an additional 2-3 minutes. 
4. Add reserved cooked beans , tomato paste and 2 cups of the vegetable broth. Bring contents of the pan to a boil, reduce heat to maintain a simmer and cover. Cook for 15-20 minutes at a simmer or until vegetables are fork tender. 
5. Stir in 1/2 cup of the Parmesan cheese and cherry tomatoes and oregano. Turn heat off and add additional vegetable broth if it is really thick. There should be a bit of "runny" to the stew so it can soak into the bread base later. 
6. Preheat oven to 375 or turn on broiler. Alternatively, you can grill the bread on barbeque or in a dry fry pan. Whatever method works best for you, toast the bread and remove to a serving plate. 
7. Brush olive oil on each toast and sprinkle with Parmesan cheese while the bread is still warm from the oven. 
8. To serve, put toast in the bottom of a bowl and spoon the bean stew on top, letting the stew juices soften the toast. Top with additional Parmesan if desired. 
9. Leftover bean stew will keep in the refrigerator for 3 days; freezes for up to 3 months.

Cholent, the meatless version

Image courtesy of Creative Commons

Cholent is a Jewish stew that was made for the Sabbath. Traditionally, Jewish people did not cook on their Sabbath and this stew was simmered overnight to be eaten at noon on Saturday.  Originally, this would have been done in a big community baker's oven. The "Crock Pot" itself was invented by Irving Naxon to replicate this process in the home. Although this dish is frequently made with a tough cut of beef, like brisket, it is also frequently done without meat. This recipe was adapted from Judith Finlayson's great cookbook  -- The Vegetarian Slow Cooker. It's really a great book for anyone wanting to explore meatless cooking.

Ingredients:

1 cup dried white navy beans

1 Tbsp vegetable oil

2 onions, finely chopped

2 stalks celery diced

2 parsnips, peeled and diced

6 cloves garlic, minced

1 Tbsp minced ginger root

2 tsp paprika

1 tsp salt

1 tsp cracked black pepper

4 cups vegetable stock

2 potatoes cut into cubes

4 large (12 oz/375 g) Portobello mushroom caps, cut into large pieces

1 cup pearl barley rinsed.

Directions:

  

1. Soak beans either overnight or put in a pot with at least 3 cups of water, bring to a boil, turn off heat and allow to sit for 2 hours. Drain, rinse
2. In a skillet, heat oil over medium heat. Add onions, celery, carrots, and parsnips. Cook until softened.
3. Add ginger, garlic, paprika, salt, pepper corns and cook for about a minute.
4. Put half the contents of the skillet in slow cooker.
5. Spread potatoes over the mixture.
6. Layer the cut mushrooms
7. Spread barley over the mushroom layer
8. Spread the presoaked beans over the barley layer
9. Top with the remaining onion/vegetable mix.
10. Pour vegetable stock over the contents.
11. Cover and cook on Low for 10-12 hours or high for 5 to 7 hours.