It's Heart Health Month
February is the month of love, cupid, flowers and all things hearts so it’s only fitting that it has been declared Heart Health Month by the American Heart Association. Women in America are experiencing higher rates of avoidable heart illnesses and death. As mothers, we are often the glue that holds our family together but it can be easy to put our health on the back burner while we tend to our kids’ needs. I know I’ve canceled or rescheduled my own appointments to take one of my sons to a pediatric checkup, haircut or sporting event. It’s embarrassing to admit but true. Women often put the needs of others ahead of themselves, but we need to remember that self care is not selfish. When we take care of our health as part of our self care, we are setting an example for our children to follow.
I Heart Healthy Dinners
So what are some small changes we can incorporate into family meal times that nourish our bodies and improve our heart health? Drink more water, less soda! Replace red meat with chicken, turkey or fish! Think more produce, less processed! Healthy foods do not have to taste like “health food”. You can incorporate your favorite spices or sauces and still make the family favorite recipes your kids love with just a few ingredient swaps! My husband has a weakness for his grandmother’s meatloaf with a side of mashed potatoes and green beans. It’s so delicious but sits heavy and leaves him with a stomach ache after dinner. A simple change of swapping the ground beef for turkey has been a lifesaver for him! It’s the flavors he loves without the red meat we aim to avoid.
A Meal Everyone Loves
Meatloaf is a great meal for the whole family, no matter how old. It’s easy for new eaters to pick up with their fingers as well as toddlers who are working on their utensil skills. Kids love ketchup, so the topping gives it a familiar flavor that is comforting when trying a new meal. Minced onions and green bell peppers are incorporated to bring flavor as well as some fresh produce which helps with digestion. You can swap the ground turkey for ground chicken, or use gluten free breadcrumbs to accommodate dietary needs. This recipe pairs deliciously with mashed potatoes and roasted carrots, two foods most kiddos love!
Hearty Turkey Meatloaf Recipe
Ingredients:
- 1.5 lbs ground turkey
- ½ onion, minced
- ½ green bell pepper, minced
- 1 Tbsp olive or avocado oil
- ½ cup seasoned whole wheat bread crumbs
- 1 large egg, scrambled
- 2 tsp salt
- 1 tsp ground black pepper
- ⅓ cup ketchup + 2 Tbsp
- 1 Tbsp Worcestershire sauce
Directions:
- Preheat oven to 350 degrees F. Line a loaf pan with parchment paper.
- In a small skillet, heat olive oil, onion and bell pepper on low heat for 4-5 minutes or until onions are translucent. Remove from heat.
- In a large mixing bowl, combine ground turkey, breadcrumbs, egg, ⅓ cup ketchup, salt and the onion and bell pepper mixture. Toss to mix evenly.
- Place mixture into loaf pan.
- In a small bowl, whisk 2 Tbsp ketchup and worcestershire sauce. Spoon onto meatloaf.
- Bake uncovered for ~60 minutes or until cooked through in the middle of the loaf. Remove from oven and let sit for 5 minutes before slicing.