Cauliflower Rice, Roasted Asparagus, with Turkey Meatballs

Déjà vu! I really like turkey meatballs, if you couldn't already tell by my last post. :) In addition to being gluten free and dairy free, this meal is also paleo. The paleo diet is based around eating real, unprocessed, whole food. It is rich in nutrients and healthy fats, and reduces bloating and improves energy stability levels. Eating paleo has also been shown to improve the flora in the gut, which can help cure irritable bowel. The meatballs are the same as the post below, just without the sauce in the previous post! 

Recipe

Cauliflower Rice

Ingredients: 

• 1 cauliflower head
• 1 small onion
• 2 cloves garlic, pressed
• 2 tbsp coconut oil (can use olive, but I like the taste it creates)
• 1/4 cup chicken broth
• sea salt (to taste) 
• pepper (to taste)

Steps

• Grate the cauliflower in a food processor into rice sized chunks.
• Heat coconut oil over medium heat in a saute pan.
• Saute onion and garlic until onion is translucent.
• Add cauliflower, mix together.
• Add chicken broth, sea salt, and pepper. Saute until cauliflower is tender.
• Serve hot.

Asparagus

• Place asparagus on parchment paper. Drizzle in olive oil and sprinkle with organic no salt seasoning (or seasoning of choice).
• Cook at 400 until tender.

Serves 4

Nutritional Facts for Cauliflower Rice:

Calories: 127

Fat: 7.4 g

Saturated Fat: 6.6 g

Carbohydrate: 12.5

Fibre: 4.7 g

Protein: 4.4 g

Enjoy!

Honey Garlic Turkey Meatballs & Wild Rice Quinoa

     This recipe is the perfect mix between sweet and savory. My family really loves this one! Turkey meatballs are a healthier alternative to beef, and the wild rice quinoa is a better option in the place of starchy rice. Turkey is low in fat, high in protein, and contains B vitamins, which help reduce LDL (the bad cholesterol). I is also high in zinc, and potassium. Wild rice is gluten free, high in protein, fiber, and is a heart healthy food. This rice is actually considered a grass, which means it can be eaten by diabetics. This meal is protein packed and great for overall health and immunity! 

Recipe

Turkey Meatballs

Ingredients:

• Nonstick cooking spray
• 1 1/2 lbs lean ground turkey
• 1 tsp sea salt
• 1/2 tsp black pepper
• 1 egg, lightly beaten
• 3/4 cup oats (I use quinoa flakes)
• 2 cloves chopped garlic
• 1-2 tbsp cilantro (to taste)
• 2 tbsp organic tomato sauce

Honey Garlic Sauce

Ingredients:

• 1 tsp garlic powder
• 1/2 cup brown sugar (I used stevia, it works fairly well, but will make it slightly sweeter so you will want to tone it down a bit :) )
• 1/2 cup soya sauce
• 1/2 cup honey

Steps:

• Preheat oven to 400.
• Lightly spray casserole dish with cooking spray.
• Combine all turkey meatballs ingredients in large bowl and mix well with clean hands.
• Roll meatballs into 30 1 inch meatballs, and place in casserole dish.
• In separate bowl, mix together all honey garlic ingredients, then pour over meatballs.
• Cook for approximately 30 minutes.
• Add 1 cup wild rice (I used Sprouted Rice and Quinoa Blend by TruRoots) to 1 3/4 cup boiling water in a medium saucepan. Reduce heat to low, cover and simmer for 25 minutes or until water is absorbed. Remove from heat. Let stand covered for 10 minutes. Fluff with fork. 
• Serve nice and hot!

In one serving  (5 meatballs, 1/4 cup wild rice)

Calories: 390

Fat: 11.5 g

Saturated Fat: 3.03 g

Cholesterol: 109 mg

Sodium: 470 mg

Carbohydrate: 44 g

Fiber: 3 g

Sugars: 5 g

Protein: 29 g

Enjoy!