What is the most challenging aspect of feeding a family with food allergies or with a non mainstream lifestyle such as veganism?
It’s creating Standard American Diet (SAD) staples in a healthy compassionate way. With that I present to you my version of spaghetti and meatballs. Rather, spaghetti and No-meat-ahBalls.
Typical meatball’s contain ingredients such as egg and dairy in the form of parmesan cheese. They can also have glutenous flour or breadcrumbs. For this animal free ball, I’ve used healthy substitutes that reduce inflammation rather than contribute to it.
Preheat oven to 350 degrees.
The main ingredient in this ball is quinoa, an ancient grain which is gluten free and contains essential amino acids along with good quantities of iron, phosphorous and calcium. Carefully read the label on your quinoa to see whether or not it has been rinsed prior to packaging. It will either say rinsed or needs rinsing. This is because quinoa naturally has a coating which must be washed free for a few minutes under running water that acts as a laxative inside the body when left unwashed.
In a sauce pot, cook:
1 cup quinoa of choice in 2 cups water until light and fluffy.
Roughly 20-30 minutes
The vegan “egg” is a common substitue consisting of flax meal, which is high in omega 3’s, and water.
For this recipe your going to mix:
3 tablespoons flax
1/2 cup water
I like to use my kids tiny bowls for this. Set the mixture aside to allow it to congeal into something that will act like a binding agent just as an egg would.
While your quinoa is cooking and your flax egg is congealing, in your blender or food processor, combine:
1 large portobello mushroom
1/2 onion diced
Handful fresh parsley chopped
Handful fresh basil chopped
1/2 cup “Rawmesan cheese”
Salt and pepper to taste
Mix up in blender or food processor until smooth
“Rawmesan cheese” is a wonderful recipe I found in Ani Phyo’s
Ani’s Raw Food Essentials
1/2 cup raw cashews ground into powder
1/2 teaspoon minced garlic
1/4 teaspoon sea salt (I prefer Himalayan sea salt which contains 84 elements found in the body and has amazing healthful properties)
In a large bowl mix by hand the contents of the blender or food processor with the cooked quinoa and flax mixture.
Grease an oven safe pan with a little extra virgin olive oil which is good source of omega 9’s. I prefer to use glass cookware or stainless steel in the oven so as not to have any extra toxins from non stick cookware or aluminum foil leaching into our food.
Ball up meatballs. If
they are sticking to hand and resist balling, simply wet your hand with a little water.
They should ball right up and hold their shape well.
Once you’ve got all your balls formed, drizzle a little extra virgin olive oil on top. This will give them a crunch to the outside with a soft inside.
Cook at 350 degrees for about 45 minutes.
The pasta in the picture is Tinkyada Spaghetti style brown rice pasta.
The sauce is a homemade marinara for which I will share my secret ingredient in another post!
Enjoy! or as my Italian family would say, Mangia!