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meatless mains As your family starts to enjoy the benefits of having mean better health and fewer trips to the doctor. can have a big impact on your life and will ultimately the microwave or send for pizza. Small attainable steps ent-rich. Soon you will be less likely to stick something in can build on it until the majority of their meals are nutri- more energy, a better mood, and overall well-being, you ond meat-free day. Healing Institute) (Taken with permission from the Preventive (212˚ F), av

yields 2 loafs yields 8–10 patties
MEATLESS LOAF WITH RED PEPPER KETCHUP QUINOA PATTIES
Nuts substitute for ground meat in this meatless “meatloaf.” Walnuts are rich in A delicious and nutritious alternative to the more conventional tuna patty. The tomatoes
heart-healthy omega-3s and are loaded with anti-inflammatory polyphenols and and spinach in this dish add flavor and color.
muscle-building protein. Other nuts combine only one or two of these features, but
only walnuts have all three. Walnuts also stimulate the brain and boost immunity. A ½ pint cherry tomatoes 1 teaspoon salt
serving of walnuts—about one ounce or seven nuts—is good anytime, but especially 2 tablespoons oil 2 cups water
as a post-workout recovery snack. 1/8 teaspoon salt 2 ounces spinach, chopped
1/8 teaspoon ground black 3 eggs
2 cups walnuts, soaked and 1 tablespoon garlic powder pepper 2 ounces shredded cheese
dehydrated (see recipe note) 2 tablespoons Bragg liquid aminos RECIPE NOTE To dehydrate the 1 leek, finely chopped (optional)
2 cups pecans, soaked and or nama shoyu, to taste nuts, either put them in a dehydra- 4 tablespoons sunflower oil 1 tablespoon freshly squeezed
dehydrated (see recipe note) 1 cup finely diced onion tor overnight or spread them out on 4 cloves garlic, minced lemon juice
1 red bell pepper, chopped 2 stalks celery, finely diced a paper towel and leave them out at 1 cup white quinoa
1 cup chopped carrots 1 recipe Red Pepper Ketchup (p. 181) room temperature for 24–30 hours.
2 tablespoons paprika 1. In an 8x8-inch baking dish, coat the cherry tomatoes with the 2 tablespoons oil and sprinkle with
the 1/8 teaspoon salt and the pepper. Roast in the oven at 200˚ F for 3–4 hours.
1. Preheat the oven to 200˚ F. Line or grease two 2. In a saucepan, sauté the leek in 2 tablespoons of the sunflower oil until limp. Stir in the garlic and
7-inch loaf pans. cook until fragrant.
2. In a food processor, blend together the nuts, red 3. Add the quinoa, 1 teaspoon salt, and water and bring to a simmer. Cook until the quinoa is tender,
pepper, carrots, paprika, garlic, and Bragg liquid approximately 20 minutes. Remove from the heat and let sit, covered, until the liquid is absorbed,
aminos or nama shoyu. about 10 minutes. Transfer to a bowl and let cool for 15 minutes.
3. Transfer the mixture to a large bowl and add the 4. Add the tomatoes, spinach, eggs, cheese, and lemon juice and combine well.
onion and celery, mixing by hand. Pour the mixture 5. Form 8–10 patties and place on a lined cookie sheet. Refrigerate for at least 30 minutes to ensure
into the prepared loaf pans and bake for 3 hours that the patties will not fall apart when turning.
(alternatively, you can dehydrate the “meatloaf” 6. Heat the remaining 2 tablespoons sunflower oil in a nonstick skillet over medium heat. Carefully lay
overnight in a food dehydrator.) 4 patties in the skillet and cook until well browned on the first side, 8–10 minutes. Gently flip and
4. Top with the Red Pepper Ketchup and return to the continue cooking until golden on the second side. Repeat with the remaining patties.
oven or dehydrator for an additional 2 hours.

268 HEALTHY EVER AFTER minutes. Add the soy sauce or salt, parsley, and corn kernels. Serve over the sliced Barley Loaf. the greased pan. Cover and bake for 1 hour. heat. or 1 teaspoon sea salt 7. Dissolve the arrowroot in the 2 cups water and add to the leeks. Bring to a boil. Reduce the heat and simmer for 2 6. To prepare the green sauce, sauté the leeks in 2 tablespoons water for 2 minutes. 5. In a medium bowl, combine the barley and lentils with the sautéed onions and egg whites. Pour the mixture in

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yields 10 servings