Low res-Meatloaf preparation090516_8123

Meat Lover’s Trio

by Rocio Graham

Cook once and feed yourself many days

Shepherd’s Pie, Meatballs, Meatloaf

All recipes use ground beef and pork, onions and garlic.  Also green pepper , Zucchini, oat meal  or flax are used in at least in two dishes. You will save time by prepping all meals at the same time. Dedicate one day to cook and you will have meals for many days.

Low Res-Meat Loaf 090516_8171

Cook time: 1 hour


  • 1 Tbsp Olive oil ( or  vegetable cooking oil)
  • 1 Large Onion chopped
  • 1 Large Green Pepper diced
  • 2 lbs ground beef
  • 1 lbs Ground Pork
  • 3 Cups of Kernels
  • 1 cup of tomato Puree
  • 1 cup sliced green olives
  • 2 tbsp cornmeal or flour
  • 1 tbsp chili powder ( you can skip it if you don’t like it or add double if you are a heat lover).
  • 2tbsp cumin powder
  • 2 tsp Worcestershire
  • salt and pepper to taste
  • 1 tsp all spice
  • 1 tsp hot red pepper sauce


Peel and boil potatoes while you cook the rest of the filling. If you are a time saver like me, you can put the potatoes in the slow cooker one evening, mash them and put them in a container in the fridge for use later. That way when you need them the next day they are ready.

Preheat oven to 350F

In a Skillet or pot:

  1. Sauté onion and green pepper until soft and a bit translucent. Add meat to skillet and cook until no longer pink.
  2. Add the rest of the ingredients, bring to boil, reduce heat and simmer for 10 minutes.

Pour mixture in to a baking dish ( 3 quart). Cover with Mashed potatoes and bake for 1 hour at 350F.

Freezing tip! Buy aluminum containers that can be frozen ( get the ones that come with lids) that way you can eat shepherd’s pie one evening and freeze another portion for another day ( add mashed potatoes on top as they freeze well). You can also get single portion aluminum containers. They are awesome!

Cook time: 35 minutes


  • 1 Tbsp Olive oil ( or  vegetable cooking oil)
  • 1 Large Onion chopped
  • 4 garlic cloves finely chopped
  • 1 1/2 lbs ground beef
  • 1 1/2 lbs Ground Pork
  • 4 large eggs beaten
  • 4 cups of bread crumbs ( I use 2 cups of bread crumbs and 2 cups of ground flax seeds for extra omegas and fibre).
  • 1 cup of Parmesano Reggiano (Costco has a good deal on this)
  • 1 tsp chili  flakes
  • 1 tbsp of crushed fennel seeds
  • Salt and pepper to taste  (around 1 tsp of each)
  • 1 Zucchini finely diced or grated (use the cheese grater)


In a skillet: Sauté the onion and garlic until translucent. Let it cool. In a large bowl: combine the ground meat, eggs, breadcrumbs ( and or ground flax seeds), cheese, chili flakes, salt , pepper, fennel seeds and onion mixture.

Preheat oven to 375 F

Mix thoroughly with your hands. Form the mixture in to meatballs of any size you like. Bake in 375 F for around 35 minutes depending on the size of meatballs. Just cut one in half and check that they are fully cooked. Serve with or without a sauce.  To make it a full meal. I cook spaghetti and add spaghetti sauce and you get a full meal.

Tip! Leftovers freeze amazingly well. Just put those in a ziplock freezer bag in the freezer and you have a meal for another day.

Cook time: 1 hour


  • 1/2 lbs ground beef
  • 1/2 lbs ground Pork
  • 1 Slice of bread cut in cubes
  • 1/4 cup of milk
  • 1 egg
  • 1/2 tsp dry mustard
  • 1/2 cup oatmeal or ground flax
  • 5 drops of Worcestershire sauce
  • 1 medium onion diced finely
  • 1/2 green pepper diced fine
  • 1 small zucchini finely diced
  • 1 cup of finely chopped kale (if you are not in to kale you can skip it)
  • 1/2 cup grated carrot
  • 1/2 cup of ketchup


Preheat oven at 350 F

Mix with your hands all ingredients in a large bowl. Pat down in a pan (loosely, don’t push hard). Drizzle ketchup over top and bake for an hour.

Tip: If you double the recipe you can bake two, eat one and freeze the other one for a rainy day.

Recipe provided by our student chef, Rocio Graham:

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Rocio Graham uses her kitchen as the base for her art practice. She makes observations about our cultural, economical and political stances and believes that Guerrillas should start at home with pan and whisker in hand. She has been an art student for 8 continuous years which has given her plenty of practice on how to feed the masses, eat healthy, stock up for the zombie apocalypse, or just plain how to survive critiques well fed. She makes the meanest of Mexican fiestas and she hopes that nobody goes hungry at ACAD under her watch.