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All Natural Diabetes Cookbook
by Jackie Newgent
Meat loaf has always been a family favorite, though people are often reluctant to admit it. This recipe will become a favorite to make, too—especially if you're the artsy type. "Finger-painting" is required to prepare it. And yes, you can eat the meat loaf "paint"!
Serves 4, serving size: 1 slice


• 1 lb lean meat loaf mix, or combine 1/3 lb each ground beef sirloin, veal, and turkey breast (antibiotic free)
• 1 cup minced red onion
• 1 large egg, slightly beaten
• 1/3 cup dry old-fashioned oats
• 1/3 cup organic ketchup (divided use)
• 3 Tbsp spicy honey mustard (divided use)
• 1 tsp finely chopped fresh thyme leaves
• 1/2 tsp garlic salt
• 1/2 tsp freshly ground black pepper, or to taste
• 1/4 tsp ground cinnamon


1. Preheat the oven to 400°F. In a medium bowl, add the meat loaf mix, onion, egg, oats, 2 Tbsp ketchup, 2 Tbsp mustard, thyme, garlic salt, pepper, and cinnamon. Combine well with your hands. Sculpt the mixture into a football-like loaf or other fun shape. Place on a nonstick baking pan.

2. Stir the remaining ketchup and mustard together in a small bowl; this is the "paint." Finger-paint or brush the paint over the top (or top and sides) of the loaf. Bake for 45 minutes or until fully cooked.

3. Let sit 10 minutes before slicing, then cut into 4 slices. Garnish with fresh thyme sprigs, if desired.

Exchanges: 1 carbohydrate, 3 lean meat; 250 calories, 72 calories from fat, 8 g total fat, 2 g saturated fat, 120 mg cholesterol, 550 mg sodium, 17 g total carbohydrate, 2 g dietary fiber, 9 g sugars, 27 g protein.

Fresh Fact
Fresh is usually best. But there are some processed foods that  can provide as much or more nutritional benefit than the fresh version. Ketchup is one of those foods. It's a tasty tomato product that, due to its concentration, has a high level of lycopene, a carotenoid antioxidant. A meal plan rich in tomatoes and tomato products containing lycopene has been found to help protect against chronic diseases.

Fast Fix
Don't spend too much time hunting at the supermarket for hot or spicy honey mustard. If you can't easily find it, use regular honey mustard and stir a few drops of hot pepper sauce into it.

Food Flair
What's in a name? Well, if you don't like the name "meat loaf," try this on for size: "Roasted Beef, Veal, and Turkey Pate." In fact, that's what this meat loaf is. Oui, it does sound French. But, after all, the basis of many of our recipes and traditional cooking techniques is French-even in this all-American favorite.

diabetic recipe


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