Sunday, February 19, 2017

Southern Secret Meatloaf


I saw a recipe in Southern Living magazine that caught my eye, they had used vegetables in the meatloaf recipe to sweeten it up naturally. And so I set out to give it a try and tweak it a little just to make it a littler lighter.  The other side bonus was the whole meal was ready to go in 45 minutes on 2 sheet pans!

The results were super great! The whole family, including the fussy husband, all gave it the gold standard "make again". And sssshhhh pretty sure nobody knew I was sneaking in extra veggies!


Shoulder bombs - great finisher for those delts! Shoulders may be the one other body part I am obsessed with as much as glutes ;) I hit them 3-4 days a week. I try to get a mix of lateral, overhead, and front plane work in over the week. I also try to vary low, moderate, and high reps. Just like glutes (or any other part), variety does the shoulders good! If you don't want to have to think of all these factors, that is when solid programming like the Venus workouts come into play. You can always add extra sets in of something you want to really hit hard too ;)

Meh don't care if my hair is perfect, I mostly notice my good glute days 😂 pump courtesy of glute bridges, barbell hip thrusts, crissover step ups, and banded clamshells!
🍑🍑



Hanging to stretch? Yep. Super great for stretching your tight lats, shoulders, spine as well as the rest of your back, core, and chest! I literally just hang for a few seconds before or after my workout. Any grip works too :)


Grabbed these handy probiotic packets at GNC the other day! Gut health is of paramount importance to overall health, weight loss, and weight maintenance. A good probiotic will have a variety of strains with 8 billion or more CFU. Since variety is key, it is best to swap brands/types every purchase. Exercise and diet also play a role in gut health, so ✔ that too ;)

So, onto the recipe!


Southern Secret Meatloaf

Serves 4

Ingredients
20 oz, 85% Ground Beef
1/2 cup chopped, Carrots, raw
1 large, Egg
1 onion (medium), Onion
1/4 cup, dry Oats (I used old fashioned)
1 tbsp garlic powder
1/2 tsp salt
1.2 tsp pepper
2 tbsp Ketchup
1 tbsp Soy Sauce
1 tbsp parsley (optional)

Optional for two pan dinner
Sweet Potatoes (1/2 per person)
Brussels Sprouts (4 oz per person)

Directions
Preheat oven to 400*F. If you are serving the vegetables along side, cut the potatoes in bite size pieces and slice the Brussels in half. Spread them out into a large, greased cookie sheet and place in the oven. In a food processor or Ninja (you know I used my Ninja haha), shred your carrots and onion finely. Pour them into a large mixing bowl along with your ground beef, egg, oats, garlic powder, salt and pepper. Mix with your hands and form into 4 mini loaves onto a greased cookie sheet. Bake for 35 minutes. While the meatloaves are baking, mix together the ketchup and soy sauce. When the loaves and vegetables are done, remove from oven. Top the loaves with the ketchup mixture then the parsley. Serve alongside the vegetables. Enjoy!






Per serving of meatloaf:
Nutrition Facts
Servings 4.0
Amount Per Serving
calories 412
% Daily Value *
Total Fat 23 g36 %
Saturated Fat 9 g46 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 140 mg47 %
Sodium 354 mg15 %
Potassium 164 mg5 %
Total Carbohydrate 11 g4 %
Dietary Fiber 2 g8 %
Sugars 2 g
Protein 30 g61 %
Vitamin A55 %
Vitamin C5 %
Calcium2 %
Iron22 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.