Rainbow meat loaf recipe

Ingredients

500 g lamb mince

1 large carrot

1 zucchini

1 medium beetroot

1 onion (brown or red) chopped

Small bunch of fresh thyme –leaves only

½ -3/4 cup fresh hazelnuts

1 egg, lightly beaten

Olive oil

Salt and pepper

Method

Preheat oven to 180 degrees.

Line a loaf tin with baking paper.

Grind the hazelnuts in a food processor or seed/spice grinder to a breadcrumb like consistency.
Wash vegetables (scrub or peel beetroot) and grate carrot, zucchini and beetroot into a large bowl.

Sauté onion in a few teaspoons of olive oil until lightly browned and add to vegetables. Add the lamb and mix to combine (hands may combine better). Add the egg, mix through and add enough of the ground hazelnut meal until the mixture is slightly firm. Season with pepper and salt if desired.  Bake in oven for an hour until golden on top. Allow to cool a few minutes before slicing.

Nutritional Value

Most people do not consume the recommended 5 vegetables and 2 pieces of fruit per day (5 vegetables per day is the minimum we should be aiming for –the National cancer Institute of USA recommend 5-9 serves of fruit and vegetables per day!). Research consistently shows that a diet high in fruit and vegetables has numerous health benefits and is associated with decreased risk of high blood pressure, some cancers and chronic disease including osteoporosis. This recipe is a family friendly way to include more of the colourful vegetables, like beetroot and carrots, rich in antioxidants, into the diet.

Red meat is a great source of the mineral iron and zinc-often low in women’s diet, as well as vitamin B12 needed for brain and nerve function, and a reliable source of protein. High consumption of meat has been linked to increased risk of some cancers, especially colorectal cancer. The World Cancer Research Fund (WCRF) has found that the consumption of red meat and especially processed meats (such as sausages, frankfurts, salami, bacon and ham) is convincingly associated with a modest increased risk of colorectal cancer. The risk is mostly associated with processed meats. The WCRF recommend that no more than 500 g a week of red meat be consumed, and very little if any to be processed. The Australian Cancer council’s recommendations are similar, suggesting moderate amounts of unprocessed lean red meat: 65-100 g of cooked red meat, 3-4 times a week. This meat loaf contains 500 g of red meat and feeds 4-6 people, which is provides 80-125g of red meat per person, which is consistent with these recommendations