In This Article
These meatloaf muffins with rutabaga mash deliver steady energy without the blood sugar spikes that can stall progress.
Protein-rich beef helps preserve lean muscle and boosts metabolic rate, while healthy fats promote satiety and hormone balance.
Rutabaga offers a comforting, lower-glycemic alternative to traditional mashed potatoes, providing just enough carbohydrate to replenish energy stores without overloading insulin.
Simple, grounding, and deeply satisfying, this meal helps recalibrate metabolism while still feeling like comfort food.
PREPARATION: 10 minutes
COOK: 45 minutes
SERVES: 2
Meatloaf Muffins Ingredients
12 ounces ground beef
1 large egg
1 tablespoon Dijon mustard
1 teaspoon Italian seasoning
1/2 teaspoon sea salt
1/2 teaspoon ground black pepper
Rutabaga Mash Ingredients
1 cup–1-inch cubed rutabaga
4 tablespoons butter
1/2 teaspoon sea salt
1/4 teaspoon black pepper
Instructions
- Preheat the oven to 375° F.
- In a bowl, knead the beef with the egg, Dijon, Italian seasoning, salt, and pepper until combined. Divide the mixture into four equal portions, and press each one into a cup of a muffin tin. Place the tin on a baking sheet and bake the muffins until they are cooked through and a meat thermometer reaches 165° F, about 30–40 minutes.
- Place the rutabaga cubes in a pot and cover them with water. Boil the rutabaga until it is soft, about 20–40 minutes.
- Drain the rutabaga and return it to the pot. Add the butter, salt, and pepper, and mash until smooth.
- Divide the meatloaf muffins and rutabaga between two plates, and serve immediately.
Nutritional Information Per Serving
Total Fat: 42.5 g
Protein: 37.5 g
Total Carbs: 7 g
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Well Being Journal adapted the above excerpt from Metabolic Freedom by Ben Azadi. Copyright © 2025 by Ben Azadi. Reprinted with permission from Hay House.
