Looking for an Alternative to Beef Meatballs?
In our family, we limit red meat consumption to just a couple of times a month and talk a lot about balancing foods and nutrients. I’ve seen for myself that eating more plant foods is the best thing I can do for my health, but giving up beef, feels impossible to me. I could never do it! I love the flavor and the countless recipes that use red meat – including meatballs. Swapping beef for turkey in a this Healthy Turkey Meatballs recipe, is an easy way to make a healthier meal with lean protein. I use Healthy Turkey Meatballs as an opportunity to sneak in some vegetables that contribute to flavor and moisture. Then I top the meatballs with microgreens to amp up the nutrient profile with plants.
Why Should you Limit Red Meat?
Red meat provides some essential nutrients such as iron and vitamins, but it also comes with health risks. With your iron and vitamins, you’re also getting a dose of saturated fat and cholesterol. Studies show that long-term consumption of red meat carries increased risk of mortality, cardiovascular disease, cancer and diabetes.
It’s important to practice balance when it comes to food. Limit red meat consumption to twice a month and strive to add other sources of protein into the rotation.
Other Sources of Nutrients Found in Beef
You can enjoy red meat less frequently and get IRON from other sources such as legumes, pumpkin seeds, spinach, quinoa, shellfish and… TURKEY!
PROTEIN is an important factor in a well-balanced diet, and can be found in other animal foods as well as plant foods. Some of my favorite sources of protein are legumes, quinoa, nuts, seeds, eggs, turkey, chicken, wild salmon and red meat. Getting your protein from plants whenever possible, is the best thing for our planet and the healthiest for your body. Poultry (turkey and chicken for example) and wild salmon are also good options. In the case of meatballs, turkey makes a great option!
Another nutrient in red meat that is essential for wellbeing, is ZINC. Our bodies need zinc on a daily basis to metabolize nutrients, repair tissue and keep our immune system strong. Unfortunately, our bodies don’t store zinc, so it’s one of those things you need to make sure to add into your diet every day. A great, plant-based alternative source of zinc is hemp seeds! Including hemp seeds in Healthy Turkey Meatballs adds up to 43% of a women’s daily need for zinc, as well as healthy fats, fiber, vitamins and minerals.
B VITAMINS help your body make energy, and include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). Similarly to zinc, most of these cannot be stored by your body, so to achieve a balanced diet you need to obtain them through a variety of foods. We aren’t using red meat for Healthy Turkey Meatballs, but turkey is a great source for B vitamins! Cook up some spinach to eat along with it, and you’re increasing your vitamin B consumption, along with adding more iron.
Meatballs without Grains or Eggs
When I make Healthy Turkey Meatballs, I always choose organic ground turkey to ensure we aren’t getting pesticides through the animal feed in our diet. I mix the ground turkey with spices and herbs, hemp seeds, and finely cut veggies to round out the nutrient profile. I make these grain-free and skip the breadcrumbs traditionally added to meatballs, so expect them to be a little “wet” when shaping them. Since turkey dries out easily when cooking, skipping breadcrumbs also helps retain moisture and keeping the texture similar to beef meatballs.
Whole 30 Entree
Are you following a Whole 30 diet? Healthy Turkey Meatballs are free of trigger foods like dairy, grains and legumes and it’s easy to make this into a complete Whole 30 approved entree. Instead of eating Healthy Turkey Meatballs over pasta, I serve mine with steamed spinach and simple roasted golden potatoes. You can still add red sauce if you’re a traditionalist, but be sure to check the ingredients and avoid added sugar as that would not fit into the Whole 30 plan. Thinking about trying Whole 30 for the first time, or wondering what it’s all about? Check out The Kitchn for an easy to read list of do’s and dont’s. While I am not a fan of any kind of dieting, I am a fan of paying attention to which foods feel good and which don’t. Trying a Whole 30 diet for 30 days, can be a good way for those with digestive upset to “reset” and see if eliminating trigger foods helps them feel better.
Healthy Turkey Meatballs
Ingredients
- 12 oz ground turkey
- 2 garlic cloves, minced
- 1/4 yellow onion, minced
- 6 tbsp hemp seeds
- 1/2 bunch of parsley, leaves chopped and stems discarded
- 1/2 zucchini, grated
- 3/4 c carrot, grated
- 1/8 tsp cracked pepper
- 1/2 tsp salt
- 1/2 tsp italian seasoning blend (marjoram, savory, rosemary, thyme, oregano, sage, basil)
Instructions
- Set your oven to 375 degrees Fahrenheit. Line a sheet pan with parchment paper.
- Throw all the ingredients into a mixing bowl, and using your hands, mix just until combined.
- Shape the mixture into 1.5" meatballs and place 1/2" apart on the sheet pan.
- Bake for 20 minutes, then broil on high for 3 minutes. Keep your eye on the broil segment, so you don't burn them - you just want to lightly brown the tops.
- Toppings can include: your favorite red sauce, microgreens or other sprouts, grated Parmesan, crumbled goat cheese, crumbled blue cheese... be creative!