Meatballs can still be tasty, even when meatless
“If more of us valued food and cheer and song above hoarded gold, it would be a merrier world.” – J.R.R. Tolkien
This week’s topic relates more to the “food” aspect of Tolkien’s quote that the “cheer and song” – although those are important to everyone’s lives as well! In particular, I am addressing this week the food choices we make based on the nutritional value of those choices.
True confession here … if you happen to run into me in the grocery store, chances are I will be surreptitiously glancing at the items in your cart. I suppose it is just a professional hazard of mine as I am both confounded and amazed often times at what I observe in others’ grocery carts!
Appearing most of the time are the processed, packaged foods which are so convenient to prepare … and so unhealthy when eaten on a frequent basis. We are advertised-to, marketed, and frankly bombarded with these “tasty and quick options” for meal preparation. I also note that the snack aisles appear to grow every week with a plethora of yummy, salty snacks! In particular, I am concerned about children who are frequently offered these items.
Federal health statistics show that 12.3 percent of Americans 20 and older have diabetes, either diagnosed or undiagnosed. About 37 percent have pre-diabetes, a condition marked by higher-than-normal blood sugar. That’s up from 27 percent a decade ago.
An analysis of 16 studies involving almost 900,000 people worldwide, published in the most recent issue of the journal Diabetologia, shows pre-diabetes not only sets the stage for diabetes but increases the risk of cancer by 15 percent. Children are being diagnosed pre-diabetic at an alarming rate in recent years.
In referring back to the quote at the beginning, however, my point this week is also the monetary cost of food. Although the price of produce and healthy foods can fluctuate depending on season of the year, etc., the price of highly processed food is significant regardless of the season! “Convenience” comes not only at a cost to our health, but a budget hit as well. And I am sure you have noticed the rate hikes in all food items during the pandemic.
An example I will give is the cost of a simple baked potato with salsa, grated parmesan or spices vs. a box of “instant” mashed potatoes. There are many other examples of which you readers are aware, so I won’t use space here to cover those.
You don’t need a cookbook these days to come up with healthy and simple recipes using nutritional items – the internet has you covered! If you have any doubt of the nutritional value of the shelf-stable, processed foods, the labels will tell you most of what you need to know. If you suffer from high blood pressure, always read the labels for sodium content of that item.
So – who do I think I am, right … do I ever eat processed foods? Of course – in moderation, which is the key to most anything. Potato chips – once in a while. Frozen entrees – not often, but a bean burrito sure heats up quickly in the microwave when a person is in a hurry!
Whether you live alone, are feeding a family, or you are somewhere in between, try to stick to the “80-20” rule … with whole, natural (organic when possible) and unprocessed food items as your go-to menu items.
I have included here one of my favorite and simple recipes. Pair this with a healthy salad which includes kale as well as your favorite lettuce and a light salad dressing. Bon appétit!
Quinoa Meatless Balls
Ingredients
1 ½ cup cooked quinoa
4 eggs
½ tsp sea salt
1/3 cup chives
1 onion
1/3 cup parmesan cheese
3 cloves garlic
1 ¾ cup whole grain bread crumbs
1 T. extra virgin olive oil
Directions
Combine all ingredients in bowl and mix. Mold mixture into “meatballs.” Oil skillet with extra virgin olive oil. Brown “meatballs” in a skillet for 10 minutes.
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Wishing you all a healthy, happy, and productive New Year!
Sharon McMahon, CNWC
The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for any issues you may have related to nutrition or fitness activity.