SNEAKY SEVEN VEGETABLE MEATBALLS

Sneak in some serious nutrition with these utterly mouthwatering SEVEN vegetable meatballs. They can be served on their own, with some pasta and tomato sauce or whatever takes your fancy. They are also fabulous cold and ideal in school lunch boxes.

Prep Time: 20 minutes
Cook Time: 15 minutes
Passive Time: 0 minutes
Total Time: 35 minutes
Servings: 30 Meatballs

Ingredients

  • 500 grams grass fed beef mince
  • 1 Medium courgette, grated
  • 1 Large carrot, grated
  • 1 Medium onion, grated with moisture squeezed out
  • 2 spring onions, finely chopped
  • 1 Medium sweet potato, grated
  • 1 handful flat leaf parsley, finely chopped
  • 2 tbsp tomato pure
  • 2 tbsp coconut oil
  • 1 tsp sea salt
  • 1/4 tsp pepper

Instructions

  • Place all the ingredients except the coconut oil in a bowl or food processor. Mix until all the ingredients are thoroughly combined
  • Heat a frying pan and add one third of the coconut oil
  • Form the mixture into balls and cook in the heated pan - it should take about 7 to 8 minutes - keep turning the meatballs to ensure that it they are cooked through
  • Keep adding more oil as you place more meatballs in the pan, until they are cooked through

THE SCIENCE BIT

Grass fed BEEF is a wonderful source of protein and is loaded with iron, B vitamins, especially vitamins B12 and B6 essential for the nervous system. Amongst the many health benefits of PARSLEY is myristicin (a volatile oil) which is excellent for children whose detoxification system is compromised. Myristicin has been shown to activate the enzyme glutathione-S-transferase, which helps attach the molecule glutathione to oxidized molecules that would otherwise do damage in the body. CARROTS are rich in a host of antioxidants including beta-carotene which converts into vitamin A in the body and is super important for gut health. The conversion to vitamin A is best done when carrots have been cooked and are eaten with some form of fat (in the meat and the cooking oil in this case). Cooked carrots have been shown to contain significantly more beta-carotene and other health promoting properties than raw carrots! TOMATOES provide a plethora of nutrients including lycopene, vitamin C and A as well as biotin which is thought to prevent the transformation of candida from the yeast to the mycelium form. The antioxidant lycopene, is supercharged when heat is applied to it and not only protects cells from damage but is excellent for bone and gut health. ONIONS are a great source of vitamins C and B6, iron, folate, and potassium and have significant amounts of phytochemicals – including the flavonoid quercetin and allyl disulphide – that are most exciting to researchers. To date, onions have shown a wealth of beneficial properties; they’re anti-allergic, anti-histaminic, anti-inflammatory, and antioxidant. SPRING ONIONS are also loaded with vitamin K2 which is significant in bone and gut health and helps vitamin D absorption. COURGETTES are loaded with antioxidants including alpha-carotene, beta-carotene, lutein, zeaxanthin, and beta-cryptoxanthin. Recent research has shown that the polysaccharides in courgettes include an unusual amount of pectin—a specially structured polysaccharide shown to help support regulation of insulin. SWEET POTATOES provide significant anti-oxidant support and have been shown to help with blood sugar regulation. They contain glycosides called batatosides which have been shown to have antibacterial and antifungal properties. Other research has also shown that sweet potatoes contain cyanidins and peonidins which may be able to lower the potential health risk posed by heavy metals. COCONUT OIL is comprised of medium chain fatty acids (MCFAs) that are easily digested and readily cross cell membranes. MCFAs are immediately converted by your liver into energy rather than being stored as fat. Around 50 percent of the fat in coconut oil is lauric acid, which is rarely found in nature. In fact, coconut oil contains the most lauric acid of any substance on Earth. Your body converts lauric acid into monolaurin, a monoglyceride that can actually destroy lipid-coated viruses such as HIV and herpes, influenza, measles, gram-negative bacteria, and protozoa such as giardia lamblia.

Enjoy!