Healthy Grain-Free Meatballs
Meatballs are a comfort food. As a kid, spaghetti with meatballs was one of my favourite meals. Many years earlier into my healing journey, I had so many digestive issues that I gave up many entire food groups, including all animal products. In the past few years I have begun to slowly re-integrate some of them back into my diet. I still mostly avoid gluten and adhere to proper food combining so having these meatballs without pasta is most supportive to my health. They are tasty, filling and easy on digestion. Traditional meatballs are usually bound with bread crumbs, which makes them hard to digest due to the combo of starch and protein. When we honour the principles of food combining - It’s simple and easy to make a few ingredient swaps that makes meatballs much easier on the digestion. If you are extra sensitive and currently healing you can opt to make these without the onions and garlic, and to simmer them in bone broth as a sort of meatball soup.
Here are just some of the nutrients found in ground beef:
Protein: Ground beef is an excellent source of high-quality protein, which is essential for building and repairing tissues, producing enzymes and hormones, and supporting various bodily functions.
Iron: Ground beef is a good source of heme iron, which is highly bioavailable and easily absorbed by the body. Iron is crucial for oxygen transport, energy production, and the formation of red blood cells.
Zinc: Ground beef contains zinc, an essential mineral involved in immune function, DNA synthesis, cell division, and wound healing.
Vitamin B12: Ground beef is rich in vitamin B12, which is necessary for the formation of red blood cells and proper neurological function.
Vitamin B3 (Niacin): Ground beef provides niacin, which plays a vital role in energy metabolism, nerve function, and DNA repair.
Vitamin B6: Ground beef contains vitamin B6, which is involved in numerous enzymatic reactions, protein metabolism, brain development, and immune system function.
Selenium: Ground beef is a source of selenium, an important mineral with antioxidant properties. Selenium is involved in thyroid hormone metabolism and supports the immune system.
Phosphorus: Ground beef provides phosphorus, which is crucial for bone health, energy production, and DNA synthesis.
Choline: Ground beef contains choline, an essential nutrient involved in brain development, cell signaling, and lipid metabolism.
Why this healthy meatball recipe will be a new favourite:
The best texture. These are are better than any meatball out there because they are extra soft and juicy.
Easy prep. There are no hard-to-find ingredients needed. You probably have everything in your refrigerator and pantry right this minute.
Ready in 20 minutes. From prep to plate, this entire dish takes barely any time.
Versatile. enjoy it overtop zucchini noodles, with a side salad, or simply over steamed vegetables. I even eat them alone!
What I love about this recipe is just how well they keep. They taste even better days later! Make a batch as part of a meal prep or freeze leftovers to enjoy at a later date.
Meatball Ingredients
2 lbs Ground beef. Use 80/20 ground beef (80% lean, 20% fat). Every good meatball needs to have a little fat, which helps them from drying out and keeps them extra juicy.
2 large eggs OR 2 flax eggs. To bind everything together.
1 medium onion. Finely chopped.
3-6 cloves garlic. Freshly minced garlic, skip the jarred variety!
1 cup Bread crumb substitute. There are several options, I love this one. Alternatively you can just add almond flour and Italian seasoning.
Salt and pepper. To taste.
Marinara Sauce Ingredients
2 tbsp olive oil. A good quality olive oil makes all the difference and is a must for Italian style meatballs.
1 large onion. Finely chopped, flavour town.
3-6 cloves garlic. Finely chopped, to add extra flavor.
2 lbs Tomato sauce. Also referred to as passata or unsweetened pasta sauce.
2 tbsp Italian seasonings. A must for any good meatballs recipe.
Salt and pepper. To taste.
Italian parsley and fresh basil - finely chopped, for sprinkling and serving
Vegan Parmesan - for sprinkling and serving
Instructions
1 - In a large mixing bowl, add all the meatball ingredients and use your hands to mix well. Roll out tablespoons of the meat mixture into meatballs and place them onto a plate.
2 - Heat your skillet for a few minutes on medium, then add olive oil to a skillet and heat for a few more minutes. Add the meatballs and cook for 5-6 minutes, turning regularly until browned and mostly cooked (not 100% cooked). I use a spatula to unstick them from the bottom of the pan before turning them. Remove from the pan and place onto a plate.
3 - Prepare the sauce. Heat the olive oil into the frying pan and place it over medium heat. Add the onion and garlic and cook for 5-7 minutes, until very fragrant. Add the remaining ingredients and bring it to a simmer. Once it begins to simmer, reduce to low heat.
4 - Add the meatballs into the saucepan and cook for 8-10 minutes, turning every so often. I used a meat thermometer to check the internal temperature of a few balls before eating.
5 - Remove the meatballs and sauce from the heat and serve over low carb pasta or your favorite low carb vegetables.
6 - Sprinkled chopped parsley, basil, and plant-based parmesan, which you can find directions for here.
