Tasty Vegan Meatloaf

This is a ridiculously good plant-based meatloaf that is so super easy, inexpensive and full of fiber. You can put this loaf together in about 10 minutes, which makes it a good choice when you don't have a lot of time to spend in the kitchen, but are desiring some good comfort food. Walnuts can be a huge boost to your health for many reasons.  Recent studies show that eating one ounce of walnuts each day for a period of 2-3 months reduced several problems associated with metabolic syndrome and inflammation within the body. Walnuts high omega 3 content, including the (ALC) Alpha-linolenic acid present, has repeatedly been shown to improve a wide variety of cardiovascular functions.

This nut loaf is delicious, has tons of  health benefits, easy on the budget and super fast!  You can serve it with a huge salad and steamed vegetables. 

Tasty Vegan Meatloaf
Printable Recipe
Serves 4

1 cup walnuts, finely chopped in processor
1/2 cup onion, chopped finely
1/8 cup cilantro, chopped
1/2 lime, squeezed
1 1/4 cups brown rice (about 1/2 cup uncooked)
2 Tbsp. oat bran
2 Tbsp. nutritional yeast 
2 Tbsp. spaghetti sauce (or tomato sauce) 
1 flax egg (made with 1 Tbsp. ground flax seed & 3 Tbsp. water)
salt & pepper to taste
3 Tbsp. ketchup (for top of loaf)

Preheat oven to 350 degrees.

1.) Make a flax egg by mixing one tablespoon ground flax seed with 3 tablespoons water and let it sit until it becomes egg like. Set aside.

2.) Mix walnuts, onion, cilantro, lime, brown rice, oat bran, nutritional yeast, spaghetti or tomato sauce in bowl while flax egg is sitting.  Add flax egg when it appears to be egg like.  Mix well.  

3.) Use coconut oil to grease loaf pan.  Pack ingredients into pan and spread ketchup on top as desired.  Bake for 50 minutes.  Remove from oven and allow to cool for 5-10 minutes before serving. 

The Importance of Primary Care Physicians

Generally speaking, people in good health rarely need medications or have the need to see a specialist. So it’s probably natural that most give little thought to selecting a Primary Care Physician (PCP).

Ngozi Onuoha, MD

At some point, though, everyone is going to feel under the weather, which might call for a medical opinion. This is where and when it makes sense to have a Primary Care Physician you can trust and who can act as the first point of contact into a health care system. A PCP can provide preventive care, teach healthy lifestyle choices, identify and treat common medical conditions and make referrals to medical specialists, when needed.

In fact, many patients, once they find a PCP they really like, stay with that physician for decades. With this kind of long-term relationship, PCPs develop a baseline for your wellbeing and really get to know you and your family, allowing for optimal management of your total health. The relationship you build with your primary care doctor is one of the most important you’ll ever have.

“A Primary Care Physician is essential to help an individual navigate to good health and stay healthy; preventing disease by identifying risk factors; coordinating and managing chronic disease care for longevity and a better quality of life,” says Ngozi Onuoha, MD, a primary care physician at Penn Internal Medicine Mayfair.

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With a comprehensive approach and broad knowledge of each organ system and disease type, Penn PCPs emphasize health education, appropriate screenings and prevention and care of chronic diseases. When the time comes for you to choose a primary care physician, you should consider your specific needs as well as those of your family.

At Penn, you can choose from several different types of primary care:

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