PLANT-BASED MEAT. IS IT HEALTHY?

49.1% of adults in the United States aimed to lose weight from 2013-to 2016, according

to a survey by CDC. The question is: which diet is to lose weight and get healthy? When

considering foods that help you lose weight, science now tells us a plant-based diet works

best for weight loss compared to other diets. In recent years, there has been a steady increase

in awareness and popularity of plant-based diets. 

In a survey of around 11,000 Americans, the organization found that 84% of vegetarians

and vegans return to eating meat. Avoiding beef consumption is difficult since meat has a

delicious taste with the flavors and texture, which is not available in simple plant-based food. If

you think Meatloaf is just a giant beef burger shaped like a loaf, it's time to abandon that

misconception. Meatloaf has tender and juicy on the inside with a sweet and tangy topping.

Here is the recipe for my favorite meatloaf; this is very easy and won't take too long to make!

MEATLOAF RECIPE WITH THE BEST GLAZE

Vegan Meatloaf is a delicious and healthy vegan version of Meatloaf. It gets a hearty

texture from a mixture of lentils and walnuts, so it's loaded with plant-based protein and plenty

of filling fiber. This vegan lentil meatloaf will be the best for your dinner, paired with mashed

potatoes and steamed green beans and topped with a sweet and tangy balsamic ketchup

sauce.

Fig 1. Vegan meatloaf

The Ingredients (for eight slices)

Lentil loaf

- 3 cups cooked lentils (green or brown)

- 1/2 cup quinoa (already cooked)

- 1/2 cup quick-cooking oats (certified gluten-free, if needed)

- 1/2 cup chopped walnuts

- 2 tbsp ground flax seeds+6 tbsp water

- 2 tbsp olive oil

- 1 large onion, chopped

- 4 garlic cloves, chopped

- 1 large carrot, chopped

- 1/8 teaspoon ground cayenne pepper (optional)

- 1/2 tsp salt

- 1 tsp pepper

- 2 tsp paprika

- 1 tsp dried oregano

- 1 tsp dried parsley

- 1/4 cup red wine

- 2 tbsp tomato paste

- 2 tbsp ketchup

- 1 tbsp tamari (gluten-free soy sauce)

Glaze

- 2 tablespoons tomato paste

- 1 tablespoon balsamic vinegar (or apple cider vinegar)

- 2 tablespoons maple syrup

- 1/8 teaspoon salt

Directions 

 Prepare lentils: Rinse the lentils, and remove odd pieces. Add 2 1/2 cups of water/broth

with lentils in a large pot. Bring to a boil, reduce heat, cover and simmer for about 35 –

40 minutes, stirring occasionally. It's ok if they get mushy; we will puree 3/4 of the

mixture when cooled roughly. Once done, remove the lid and set it aside to cool (there

should only be a little bit of water, so do not drain); lentils will thicken a bit upon standing;

about 15 minutes is good.

 Preheat oven: Preheat the oven to 375ºF and line a 9-inch by 5-inch loaf pan with

parchment paper. You can use a spray oil so that the parchment paper will not stick in

place

 Make flax egg: In a small bowl, combine flaxseed meal and 1/3 cup water, set aside for

at least 10 minutes, preferably in the refrigerator. This will act as a binder and will

thicken nicely upon sitting.

 Sauté vegetables & spices: In sauté pan over medium heat, add the olive oil and then

sauté garlic, onion, bell pepper, carrots and celery for about 5 minutes. Stir until

softened, add spices mixing well to incorporate, and then Set aside to cool.

 Mash the lentils: In a bowl of a large food processor fitted with an "S" blade, combine

the cooked lentils, oats, walnuts, flax, tamari, thyme, and cayenne, salt, and several

grinds of black pepper. When the vegetables are tender, add them in, too. When

pressing it between your fingers, pulse several times until the mixture starts to stick

together. You don't want it smooth for the best texture.

 Assemble lentil loaf: Combine sauteed vegetables with the lentils, oats, oat flour and

flax egg; mix well. Taste, add salt and pepper as needed, or any other herb or spice you

like. Place mixture into a loaf pan lined with parchment paper, leaving it overlapping for

easy removal later. Press down firmly, filling in along the edges too.

 Glaze: Prepare your glaze by combining all ingredients in a small bowl, and mix until

incorporated. Stir the glaze ingredients together and brush it over the top of the loaf.

Bake uncovered at 375ºF for 30 minutes.

 Bake: Place in the centre of the oven, and bake in the oven for about 375ºF for 30

minutes. Let cool a bit before slicing. Let the loaf cool in the pan for at least 10 minutes,

then use the parchment paper to lift it out of the pan easily. Slice and serve warm

 Serves: Then you can enjoy your vegan Meatloaf. Save the Leftover slices in an airtight

container in the fridge for up to 3 days. Still, the leftover loaf will be a little drier in texture

when you reheat it, so you might want to serve it with gravy for added moisture.

WHY SHOULD YOU MAKE THIS VEGAN MEATLOAF AT HOME? 

A vegan meatloaf is packed with so much flavour because it's a compendium of all these

other additions — the starch element, often the vegetable element, and indeed the meat

element. Lentils, as the main ingredients in this vegan Meatloaf, offer numerous health

benefits such

as antioxidant, antidiabetic, anti-obesity, anti-hyperlipidemic, anti-inflammatory and anti-cancer

properties. A study observed that whole-grain quinoa has a good protein source and a higher

satiating efficiency index than cereals and white bread, which contain processed carbohydrates.

Eating plant-based is a proven way to lose weight and keep it off.

As we know, animal foods contain bad fats and cholesterol, which can affect people of

any weight and are unsuitable for health. Still, by implementing a plant-based diet, you can

balance the intake of macronutrients while having an ideal body weight. People who adopt a

plant-based diet indeed adopt a healthier lifestyle. They tend to be happier and have a higher

income and education because the gamma-aminobutyric acid (GABA) that rapidly accumulates

in plant tissues has a brain relaxant effect. It helps reduce psychological and physical fatigue,

improves task-solving ability, and produces a calming effect.