As you will remember Dr Lucy Williamson told us all about the Eight for Weight Plan last week. She also shared with us a wonderful recipe. This week Dr Williamson shares another delicious idea, Italian Style Grass Fed Beef Meatballs, from www.lwnutrition.co.uk.
Italian Style Grass Fed Beef Meatballs Recipe
High welfare 100% grass fed beef has many more heart-healthy unsaturated fats thanks to a very natural and diverse diet from herbs, grasses and clover. These meatballs provide a tasty way to make sure iron stores are kept up too, iron can be very hard for our body to absorb from plants. A great variety of plants to nurture gut health too!
Prep time 20 mins
Cook time 45 mins
- 500g grass-fed beef mince
- 60g parmesan
- 60g white breadcrumbs
- 2 free-range eggs
- Sea salt and pepper
- 2 onions, finely chopped
- 6 cloves garlic, crushed
- 3 tbsps rapeseed oil (cold pressed is best!)
- 1 tin chopped tomatoes
- 560g jar passata
- 150ml red wine
- 1 tbsp apple cider vinegar
- 1 tbsp tomato puree
- 2 tsp dried oregano
- 1 tin Hodmedods Carlin Peas
- 150g baby spinach and a handful of Basil Leaves
- 2 British buffalo mozzarella balls (optional- leave out for a lighter version)
- Put all the meatball ingredients into a bowl, mix thoroughly using your hands to massage the eggs and seasonings through. Season with S&P
- Shape into walnut size meatballs. Having a bowl of clean water next to you to dip your hands into in between is helpful here. You should make around 25 meatballs. Chill them on a tray for 1 hour.
- For the sauce, heat 2 tbsp rapeseed oil in a heavy based shallow pan which can go in the oven. Add the chopped onion and cook gently for 5-10 minutes. Next add the garlic and a teaspoon of salt and cook for a further 5 minutes.
- Add the chopped tomatoes, passata, vinegar, tomato puree, red wine and oregano. Simmer for 15-20 minutes, stirring frequently.
- Once the sauce has thickened slightly, taste and season with plenty of salt and pepper. I like to blend the sauce in a food processor for a smooth sauce.
- Heat 1 tbsp oil in a separate non-stick frying pan and brown the meatballs, turning frequently.
- Return the sauce to the heavy based pan and add in the meatballs. Drain the carlin peas and stir through along with the spinach. Tear over the mozzarella if using.
- Then put the whole pan into an oven pre-heated to 180 degrees and cook uncovered for 20 minutes or until bubbling with the mozzarella melting and starting to colour.
- Finally top with a few torn basil leaves and serve. It is lovely served with some crusty sourdough or creamy polenta.
To find out more about gut health, discover more recipes, or to sign up to Lucy’s Gut Health Course, visit www.lwnutrition.co.uk
Look out for the next two recipes on The Wonderment in the coming weeks and check out last week’s one! Don’t forget to join the conversation over on social media too. You can find us on TikTok, Instagram, Threads, Facebook and Twitter.
Dr Lucy Williamson
Lucy lives on the edge of the Chiltern Hills with her RAF husband, two teenage children and Raurie, the border terrier.
Today Lucy Williamson is an award-winning Nutritionist specialising in gut health, but her career path was somewhat unorthodox, making her approach and knowledge base unique.