Quick weekday pork meatballs with raw carrot and pear salad

These meatballs are inspired by my Danish heritage (they are called ‘frikadeller’ and are normally flat) and take only 20 minutes of prep and 25 minutes of baking in the oven. Super easy on a weekdays when you don’t have time to cook for hours. Makes around 10-12 meatballs and enough salad for two.

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GLUTEN FREE – DAIRY FREE – LOW FRUCTOSE – PALM OIL FREE

Ingredients:

Meatballs:

500 grams (1.1 lb/17.6 oz) pork mince

1 tsp peanut oil

1/2 tsp garlic powder

1 small onion, chopped finely

1/4 cup of rolled oats (gluten-free)

Salt and pepper to your liking (I used ½ tsp salt and ¼ tsp pepper)

1 egg

Sauce:

2 cups (17 floz/415 ml) of  chicken stock

1 stock cube

4 tsp of corn flour

4 tsp of soy sauce (I haven’t tried it yet but you can substitute for coconut aminos which is super low in sodium and sugar – if not, just check that your soy sauce is not massively high in this – pays off to check brands)

Salad:

4 medium carrots

1 medium pear

½ small lemon

Directions:

Preheat the oven on 175C (350F).

Prepare the sauce by mixing the corn flour with a little bit of cold water. Then dissolve the stock cube in a bit of boiling hot water from a kettle and stir until completely dissolved. Now put all the ingredients in a pot, stir well. Turn the heat to medium and stir continuously until it thickens.  When it has the right consistency, take it off the heat (if it doesn’t get thick enough, mix some more corn flour and water separately, take the pot of the heat, let it cool down for 5 minutes, then mix in the extra corn flour mix, put back on the heat and stir again)

Now combine all the meatball ingredients in a bowl and mix with a fork or your hands (or if you want a finer consistency put it all in a food processor – I just like the rustic texture from hand chopping).

Shape the meatballs (approx 2 tbsp per ball) and place in a baking tray lined with a baking sheet. Then pour over the meatballs and pop in the oven for 25 minutes (test one to see if the liquids run clear – if they do, they are ready).

While the meatballs cook boil your preferred rice.

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5 minutes before the meatballs are due to come out the oven you prepare the salad. Peel or wash your carrots. If you can get organic carrots that’s best, then all you need to do is just cut off the ends and scrub them to keep all the nutrients in the peel. The non-organic ones I always peel as the peel will also contain all the pesticides they are sprayed with. In this case I have organic pears but regular carrots.

Slice the pear in 4 pieces and de-core it. Then grate the carrots and pear and squeeze over the lemon (add more if you like it zingy). Combine gently and serve with the rice, meatballs and sauce.

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Pear and blueberry loaf

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Fresh out of the oven

This loaf was divine, moist and as one of my colleagues said “different texture and deliciousness in every bite”. I have started towing all my experiments in to work to see how they fare with “regular” people (sugar addicts) and this recipe fared extremely well.

I amended this recipe quite a bit (to accommodate no dairy and no fructose other than  naturally occurring fructose in the fruit) from the book Gluten Free Baking by Michael McCamley.

GLUTEN FREE – DAIRY FREE – LOW FRUCTOSE – PALM OIL FREE

Ingredients:

200 grams of dextrose (glucose) powder

7 tbsp coconut oil

3 large eggs

1/2 tsp vanilla essence

125 g / 4 1/2 oz gluten-free plain flour (shop bought or home mixed)

1 tsp gluten-free baking powder

1/2 gluten-free bicarbonate of soda

1/4 tsp xanthan gum

85 g / 3 oz ground linseed (flaxseed)

pinch of salt

1/2 tsp ground cinnamom

3 super ripe bananas, mashed (leave them until they turn all spotted black – then they are the sweetest)

4 tbsp water

1 pear, canned or cooked (choose a very sweet pear), diced

70 g / 2 1/2 oz blueberries

Preheat the oven to 180C (350F). Grease a loaf tin or line with baking sheets.

Melt the coconut oil in the microwave and let it cool down (if you don’t, it will cook the eggs!). Then you add the eggs and vanilla essence and mix with a fork. In a separate bowl measure out the flour, baking powder, bicarbonate, xanthan gum, linseed, salt and cinnamon and mix.

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Then add the dry mixture to the egg mix and combine. Then add mashed banana and water and mix well.

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Now you spoon half of the mix into your loaf tin. Then spread out the diced pear and 3/4 of the blueberries over the mix and pour the rest over. Then add the last blueberries.

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Bake in the oven for approximately 1 hour and 15 minutes. I didn’t cover with foil so mine turned out quite brown – next time I will cover 30 minutes into the baking time. I also was baking quite late and pulled it out the loaf tin a bit premature so it spread out a little afterwards but still tasted delicious!

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