27 November 2011
SALLYS MEATY BUNS!
This weeks recipe was first offered up by Sally Hatfield (pictured below) Of Crossfit Plymouth. Sally is one of the followers of "Crossfit Plymouth Paleo Exchange" which our members use in order to keep each others inspired with great paleo recipes. This was originally a meatloaf that l have messed around with and added to in order to come up with this version!
The ingredients stated l find normally produce a medium sized loaf tin and around 12 meaty buns to keep me going! The buns are cracking little additions to a soup or as a side to a nice salad. They are ideal for people on the go as they dont break up like the slices of meatloaf do in transit.
There isnt a video for this weeks recipe folks...its that easy to make!
If you dont want 12 little buns, l have also made 4 larger ones instead in the past. Your then into the sort of size where you could use them to fill with salad for a cracking meat/salad roll on the go.....or as l did in the summer take them to a BBQ with you so your not "the wierd friend not eating bread" and use them as hardcore baps.
The ingredients for a decent amount of this that will keep you going for quite some time are as follows;
2 cups of ground almonds
400g minced turkey breast
Just under 1/2 tin of coconut milk
1 heaped tablespoon of garlic
1 heaped tablespoon of chilli
2 carrots grated
1 parsnip grated
1/2 cup of diced mushrooms
1/2 a red pepper
1/2 a diced onion
A handful of spinach
8-10 pieces of sun dried tomato
Salt/pepper for seasoning
2 slices of smoked bacon
1/4 cup of mixed seeds
STEP 1 - add a tablespoon of coconut oil to a large saucepan, get the pan to a decent heat then add the chilli, garlic, onion, carrot and parsnip. Leave this in the pan and sautee evenly, turning as often as you can to prevent any burning.
STEP 2 - Whilst STEP 1 is taking place, dice your mushrooms, bacon, sun dried tomato, pepper and spinach. THESE ARE NOT GOING TO BE COOKED, TO BE ADDED RAW
STEP 3 - in a large mixing bowl combine your ground almonds with your coconut milk. Your aiming for a thickened mixture.
STEP 4 - once your ingredients from STEP 1 have been completed, allow them to cool for a few minutes. The reason for this is only that you will be combining your ingredients with your hands very shortly.
STEP 5 - add all of your ingredients from STEP 1 and your diced items from STEP 2 to your mix made in STEP 3. Then add your minced turkey. Season with salt, pepper and your italian seasoning and add your egg to bind everything together. Mix it lightly by hand, l have tried making this in a mixer before, it makes it very dense and a bit of a mission to eat!
STEP 6 - get your loaf tin and your bun trays and line them with a little melted coconut oil. Brushing this into the moulds is the best method. Divide the mixture out into your loaf tin and then into bun trays as you require. Top the rested mixture with the mixed seeds for a nice crunchy topping.
STEP 7 - place into the oven at 160 degrees centigrade for around 45 - 55 minutes. The rolls obviously take a shorter time to cook, but this is very dependant on the size that you go for. You ideally want to be in a position to check this every 5/10 mins as there is a very close line between cooked and burnt! check with a knife, if the knife comes out of the centre of the loaf clean, you know that it is cooked through. Any sloppy ingredients on the knife indicate that it needs longer.
STEP 8 - Once your satisfied that it is cooked l recommend leaving the loaf to rest for a little while before cutting it. There is nothing wrong with removing it from the tin at this point though. Ideally leave it to cool down completely at room temperature before placing into the fridge. I have made the mistake of cutting this straight away before, it just crumbles and doesnt hold together...Give it a little time, its worth the wait. The beauty of the meaty rolls is that they dont need that time. They are easier to eat and dont break up.
STEP 9 - tuck in and enjoy!
As you can see my batch came out pretty well!
This recipe fits in really well with a busy person who is trying to fit paleo in. It requires little preparation and lasts you for days. If your looking to start out on paleo, its also one l would recommend that you do to make those first few days meals a bit easier for you.