NEWS for North Dakotans
Agriculture Communication, North Dakota State University
7 Morrill Hall, Fargo, ND 58105-5665
February 10, 2000
A friend of mine recently was helping his wife prepare for the arrival of their baby, a son. It was during this nesting ritual that Dave came across some high school memorabilia--namely, the senior profiles of the Class of 1973, my class. Because Dave's wife Brenda didn't attend the same high school as us and didn't become acquainted with me until I was midway into my 30s, she was surprised that I had claimed meat loaf as my favorite food.
But meat loaf remains one of my favorite foods. It's just that Brenda has never had an occasion to observe my meat loaf reveling. I think it's because of distance, their living in Phoenix and our being at home in Fargo, and the fact that when we do get together, our meals are more of a celebration.
Meat loaf is no-nonsense food, a standard noontime fare served up at thousands of restaurants and other eateries. But rare is the restaurant that offers meat loaf as an evening entree, and for this reason, I've concluded that meat loaf is best eaten in the comfort of one's own home, which is where I ate all that meat loaf Mom made--the meat loaf that became my favorite food.
Although it's been years--decades--since I graduated from high school, I haven't lost my youthful enthusiasm for hot inch-thick slices of meat loaf, which until recently, I have preferred to lay on my plate next to green beans bathed in a hearty tomato sauce and topped with crispy bits of bacon, beside which I place a steaming baked potato sloshed with sour cream. But the following recipe has taught me that school is never out when it comes to finding new ways to enjoy a traditional favorite.
Classic Meat Loaf with Roasted Vegetables
This is an adapted version of the original, which appeared in the January 1996 issue of Bon Appetit magazine.
Yield: 6 servingsIngredients:
1 cup bread crumbs
2 eggs
4 tablespoons Worcestershire sauce, divided
½ cup diced celery
1/3 cup plus 1 tablespoon ketchup, divided
1 tablespoon garlic powder
½ teaspoon salt
½ teaspoon ground pepper
1½ pounds lean ground beef
1 14.5-ounce can beef broth
3 medium onions, quartered
3 russet potatoes, quartered lengthwise
6 carrots, peeled and halved lengthwiseProcedure:
Preheat oven to 375 F. In a large bowl, mix bread crumbs, eggs and 3 tablespoons Worcestershire sauce until smooth paste forms. Add celery, 1/3 cup ketchup, garlic powder, salt, pepper and beef and mix thoroughly. Mound meat mixture in 13x9x2-inch baking pan and shape into 8x4-inch loaf. Pour broth and remaining 1 tablespoon Worcestershire sauce into pan around meat loaf. Arrange vegetables around meat loaf. Cover pan with foil. Bake 45 minutes. Uncover and spread remaining 1 tablespoon ketchup over meat loaf. Continue baking uncovered until vegetables are tender and a meat thermometer inserted into the center of the meat loaf registers 160 F, about 35 minutes. Using spatula, transfer meat loaf to platter. Surround with vegetables, spoon some pan juices over and serve immediately.
What's Your Take on This, Julie?
Meat loaf is a comfort food as well as a nutrient-dense food. In fact, beef is one of the best sources of iron and zinc--two minerals that are vitally important to health. Yet many people fall short of the recommendations for these minerals.
You may remember the commercials warning us about "iron-poor blood." Iron deficiency remains a concern, especially for children who are rapidly growing, but it also can be an issue for older adults who aren't eating adequately. Pregnant women and those of child-bearing age should also strive to meet the recommendations.
Iron is part of hemoglobin, which carries oxygen in red blood cells. While most iron is recycled by the body, consuming adequate iron also is important. A deficiency can lead to anemia, which can result in fatigue and can interfere with learning and productivity. Iron also plays a part in the body's conversion of carotenoid pigments (often in gold and orange vegetables) into vitamin A. In addition, iron plays a role in the production of collagen and other proteins that help keep our body "glued" together and in good repair.
Heme iron, the better-absorbed form, is available from meat, fish and poultry. Non-heme iron is found in enriched cereals, breads and rice, lima beans, kidney beans, blackstrap molasses, egg yolks, raisins, prunes, and many other foods. To enhance absorption of non-heme iron-containing foods, combine them with foods containing heme iron. And also enjoy a vitamin C-rich food such as broccoli or orange juice with your meal to help your body use the iron.
Zinc is important for growth and repair of body tissues and maintaining immune function, plus it plays a role in optimizing taste sensations. Some research is suggesting that inadequate consumption of zinc could lead to memory impairment. A recent government survey showed that about two-thirds of women ages 60 and older get less than 75 percent of the daily recommendation for zinc. Meat, seafood and liver are good sources of zinc. Whole-grain products like wheat germ contain zinc but in a less absorbable form.
Are supplements the answer to meeting your mineral needs? Not necessarily, and more doesn't mean better when it comes to mineral supplements. It's more likely that someone could ingest toxic doses of mineral supplements than vitamins, which is why iron supplements must be sold in child-proof packaging. If you choose to take a supplement, examine the label and look for one that contains 100 percent of the daily recommendation for most vitamins and minerals. And be sure to visit with a health professional if you're experiencing unusual fatigue because there may be an underlying cause.
But before you go the supplement route, try eating a varied, balanced diet to meet your needs. You'll be well on your way along this nutritional path with Classic Meat Loaf with Roasted Vegetables. A serving (one-sixth of the recipe) contains about 465 calories and 16 grams of fat when made with 20-percent-fat ground beef (with the excess fat drained before serving). It also provides about one-third of the daily recommendations for iron and zinc plus a full day's supply of vitamin A (as beta carotene) and 85 percent of the daily recommendation for vitamin C, which will help your body absorb the iron.
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Sources: Dean Hulse (701) 231-6136
Julie Garden-Robinson (701) 231-7187
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