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Nutrient Dense Meatloaf

January 15, 2016

Cool weather comfort food at it’s finest, packed with nutrient dense grassfed beef & liver and the most amazing flavor!

Nutrient Dense Meatloaf

Out of every meal that comes out of my kitchen, this is the most popular.

Meatloaf?!

Yep.

It never fails about an hour into that meatloaf into the oven and I’ve got a hungry pack of drooling kids surrounding my kitchen!

I’ll cut to the chase to my meatloaf secrets. Give it amazing flavor with herbs and lots of yummy garlic, and make sure it doesn’t dry out. The secret to the flavor is all in that veggie and herb sauté. And since grassfed beef is on the leaner side, it is important to use a little extra friendly fat to keep it from drying out, and nothing makes a meatloaf more delicious than a little scoop of sour cream.

Nutrient Dense Meatloaf

One of my other secrets to this kid friendly meatloaf is the ketchup I use for the top. I know that ketchup is a staple for meatloaf, but I use a nice thick layer of this simple and quick homemade ketchup that just puts it over the top. Bonus! It is naturally sweetened! Any ketchup in your fridge will do, but I trust me – you want to take the extra few minutes to stir up this homemade one to “frost” your meatloaf.

Meatloaf makes a great, easy to chew toddler dinner, and when you add the grassfed beef liver in addition to the beef, it really packs a nutrient dense punch for those growing kiddos. Use a side of mashed potatoes and easy to manage pan cooked veggies with lots of butter and even the little ones can sit right at the table with the rest of the family and eat the same dinner!

Nutrient Dense Meatloaf

I’m going to warn you though….the leftovers will be a hot commodity!

My kids usually ask for them for breakfast the next morning, and they make a great breakfast…unless my husband has gotten to them first to take along to work 😉

5.0 from 3 reviews
Nutrient Dense Meatloaf
Author: 
 
Ingredients
  • 2 TB butter or other friendly fat to cook in
  • ½ onion, finely diced (I like to pulse the onion, carrot, and celery in the food processor - fast!)
  • 1 medium carrot, finely diced
  • 1 stalk celery, finely diced
  • 1 tsp sea salt
  • ¼ tsp pepper
  • ¾ tsp thyme
  • ½ tsp oregano
  • ½ tsp red pepper flakes (this leaves the heat very mild for kids - if you like a lot of heat double!)
  • 5 cloves of garlic, minced
  • 1 lb grassfed ground beef
  • About ⅛ - ¼ lb grassfed beef liver, ground (optional)
  • 1 pastured egg
  • ½ cup whole sour cream
  • ¼ - ⅓ cup white rice flour
  • Optional ketchup for the top and/or for dipping
  • ½ cup water
Instructions
  1. Melt the friendly fat in a skillet over medium heat and cook the onion, carrot, and celery with the salt, pepper, thyme, red pepper flakes, and garlic until the veggies are soft, about 5-7 minutes.
  2. In a medium mixing bowl put the ground beef, liver (if using it), egg, sour cream, white rice flour, and the cooked/seasoned veggies and mix well.
  3. Put the meat mixture into a small loaf pan, spread the ketchup on top if using it, and then add the water to the top. Don't leave this out - I know it seems odd but it really makes it so it doesn't dry out! I promise it won't be watery!
  4. Bake the meat loaf uncovered for 1½ hours at 350 degrees. Let the meatloaf rest for 5-10 minutes before cutting.

For more nourishing ideas from my home, you can follow my Nourishing Staples board on Pintrest!

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35 Comments

  • Reply Jessica January 15, 2016 at 7:40 pm

    Yum!! We love meatloaf!

  • Reply Mary January 17, 2016 at 9:58 am

    We love meatloaf! Though I rarely make it these days since there is no way to add anything the whole family can have 🙁 So if I make meatloaf it is basically just a hunk of beef 😛 No eggs, no ketchup, no veggies, nothing. Not very exciting. Your recipe looks delicious!

  • Reply Karen Patten January 17, 2016 at 2:25 pm

    This looks great! I assume you’ve made it both ways? Can you taste the liver? I know how good it is for me…I’m just not there yet!

    • Reply Renee Kohley January 17, 2016 at 2:32 pm

      Hi Karen! Yes I have made it both ways and nope you can’t taste the liver! You can start out with half the amount if you want to start 😉

  • Reply Megan Stevens January 18, 2016 at 9:55 am

    Renee, this looks great! I love the liver and that you’ve figured out for us how much to add!

  • Reply 15 Minute Asian Noodles :: Lo Mein Copycat! - Raising Generation Nourished January 18, 2016 at 3:07 pm

    […] the weekends taking over dinners – he makes the most amazing garlic brined pork chops and meatloaf! We usually tag-team breakfast on the weekends so that leaves lunch in my hands, and after a full […]

  • Reply My 2 Favorite Supplements | holisticphoenix January 18, 2016 at 4:09 pm

    […] go with a classic liver and onions recipe or you can be a little sneaky and hide in meatloaf like this recipe […]

  • Reply linda spiker January 19, 2016 at 10:42 am

    My husband loves meatloaf. I wonder if he would notice if I sneaked the liver in!

  • Reply The Food Hunter January 19, 2016 at 10:44 am

    I am making this recipe this week…it sounds amazing.

  • Reply Emily @ Recipes to Nourish January 19, 2016 at 11:44 am

    This sounds delicious! My husband loves meatloaf. I love that you can pack so much goodness in it. Love that you use liver.

  • Reply Elaina Newton January 19, 2016 at 2:24 pm

    I’ve seen you share this recipe several times on social media and it always looks so good! I will have to add it to my meal plan (that one that loosely exists in my head, haha) for the next few weeks. I’m excited to try it!

    • Reply Renee Kohley January 20, 2016 at 1:14 pm

      Bwaha sounds like my “meal planning” 😀 I hope you enjoy it!

  • Reply Marjorie January 19, 2016 at 2:44 pm

    I love, love, love that you hide liver in here. I hide liver in meatballs all the time! It’s the only way I can eat it!!

  • Reply Shawn January 19, 2016 at 6:18 pm

    What can I substitute for the rice flour? All the substitute sites recommend cake/pastry flour, but they are assuming it is a cake/cookie. Not sure what the equivalent for this recipe would be… thanks.

    • Reply Renee Kohley January 20, 2016 at 1:14 pm

      Hi Shawn! A lot of people use bread crumbs for meatloaf – if you double the amount you can use that – I just never have bread crumbs around the house. You could use a sprouted Einkorn flour or sprouted brown rice flour as well. Does that help?

  • Reply anna@greentalk January 19, 2016 at 8:40 pm

    I adore meatloaf. I usually use almonds to bind the meatloaf together. Your recipe looks delicious. I would just need to do a workaround for the sour cream. Dairy issues here.

    • Reply Renee Kohley January 20, 2016 at 1:13 pm

      Hi Anna! Coconut milk or coconut milk yogurt should work fine!

  • Reply Vitamin A- truly a miracle vitamin! | Sassy Holistics February 20, 2016 at 1:39 pm

    […] Here is a classic liver and onions recipe. Or you can try Nutrient Dense Meatloaf. […]

  • Reply Supplementing for Kids | Sassy Holistics April 4, 2016 at 3:07 pm

    […] go with a classic liver and onions recipe or you can be a little sneaky and hide in meatloaf like this recipe […]

  • Reply Fabienne April 7, 2016 at 4:38 pm

    I’m making this tomorrow and literally can’t wait but my sister wants to make it and is paleo and is struggling for a replacement for the rice flour, do you have any suggestions? Could she just leave it out? She doesnt eat sourdough either so breadcrumbs aren’t an option. Thank you! X

    • Reply Renee Kohley April 8, 2016 at 1:57 pm

      Hi Fabienne! You do need something to soak up the moisture or it will all fall apart. You could use tapioca or cassava flour for a grain free option. You may also mention that many paleo followers do include white rice in their diet so this might still work for her 🙂

  • Reply K D April 29, 2016 at 10:43 am

    I want to make this tomorrow. Should I cook the liver first, then grind? I bought some packaged liver at the store (all they sell, no fresh. Have to visit a real butcher next time), and when I thawed it it was the consistency of jelly. There’s no way this will grind like meat

    • Reply Renee Kohley April 29, 2016 at 8:17 pm

      Hi KD! I grate the frozen liver and just mix it in with the ground beef. I fyou already have it thawed, that will be harder – I’m not sure that I would cook it before mixing it in. Maybe you can pop it back into the freezer overnight until you are ready to use it tomorrow? It grates really easy when frozen!

      • Reply K D May 1, 2016 at 4:34 pm

        Thanks so much, I’ll definitely grate it next time 🙂 I ended up leaving it out cause my boyfriend was fussing about eating liver. You’d never know he grew up on a farm 😛

        • Reply K D May 1, 2016 at 7:01 pm

          Seriously amazing meatloaf, btw. I doubt I will ever use another recipe other than this one now that I’ve had it

        • Reply Renee Kohley May 3, 2016 at 8:01 pm

          Ha! You’re welcome!

  • Reply Amanda Huish September 7, 2016 at 5:57 pm

    Renee, I made this tonight. It’s delicious! But also.. I just want to cry! I struggle to get my toddler to eat meat (texture thing) and also veggies. He’s taking forkful after forkful of this meatloaf! I paired it with parsnip mashed potatoes and this makes the best meal he’s had in awhile! Thank you!!!!

    • Reply Renee Kohley September 8, 2016 at 2:39 pm

      Hi Amanda! Oh gosh do I know that feeling! Toddlers are so tricky sometimes! Meatloaf was always a winner with my toddlers too – I’m so glad it worked out for him!

  • Reply My Favorite Nutrient Dense Foods and Supplements | Sassy Holistics February 1, 2017 at 9:47 am

    […] go with a classic liver and onions recipe or you can be a little sneaky and hide in meatloaf like this recipe […]

  • Reply 9 Reasons why Beef Liver should be in your Healing Protocol | Sassy Holistics February 2, 2017 at 12:03 pm

    […] go with a classic liver and onions recipe or you can be a little sneaky and hide in meatloaf like this recipe does. Or you can even be brave and try a completely different recipe like this one: Blueberry […]

  • Reply Kid's Health: Whole Food Supplement Ideas | Sassy Holistics February 2, 2017 at 1:44 pm

    […] go with a classic liver and onions recipe or you can be a little sneaky and hide in meatloaf like this recipe […]

  • Reply Natalie April 9, 2017 at 11:36 am

    I love this meatloaf- extra veggies for the win!! I made a double batch last night and am wondering if I can freeze the second loaf for later?

    • Reply Renee Kohley April 10, 2017 at 12:31 pm

      Hi Natalie! Yes! I have done this before!

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