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OK, you’ve possibly been working with me or worked out on your own that FODMAP foods. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are different types of short-chain carbohydrates that are poorly absorbed in the small intestine. While normally good for us, FODMAPs can cause you digestive distress, poor sleep, brain fog, headaches/migraines, any number of unwanted symptoms.
Recently, I’ve seen a good number of clients with sensitivities to one or more of these foods. One of the common ones are onions, garlic, and raw cabbage. This Italian girl just loves food with onions and garlic. But… sometimes I cook for people who’s digestive tracts don’t love garlic or onions or both. So this recipe and some others I’m posting, bring you tasty options that follow authentic lines and have an option to skip garlic and onions (these never had cabbage).
Makes 3-4 servings
Meatball Ingredients
1 lb. ground beef
1 teaspoon fennel seed
½ teaspoon sea salt
¼ teaspoon coriander
¼ teaspoon paprika
¼ teaspoon black pepper
½ teaspoon crushed red pepper
2-3 cloves garlic, crushed (omit for FODMAP sensitivities)
1 Tablespoon or so, olive oil for brownng
Marinara Ingredients (Vegan, Vegetarian)
1 cup olive oil
1 28oz can organic crushed tomatoes
1 red bell pepper, diced
½ teaspoon paprika (smoked or sweet, either way)
2 Tablespoons dried oregano
2 Tablespoons Balsamic vinegar
4 cloves garlic crushed and minced (omit for FODMAP option, sauce still tastes amazing)
1 cup grated carrots (optional but nice addition)
¾ cup basil leaves cut into ribbons plus one or more sprigs for garnish
Marinara Preparation
- Combine all ingredients except the fresh basil ribbons and sprigs in a saucepan.
- Heat on medium until beginning to bubble around the edges, then simmer on low while making the meatballs, 10-20 minutes or longer. Note: As in all savory sauce recipes, flavors blend nicely when prepared the day before.
- Remove from heat and allow to sit until ready to serve.
Meatball Preparation
- Mix all ingredients by hand. It’s OK to play with your food 😉
- put 1-2 Tablespoons olive oil in a sauté pan.
- Form meat mixture into 1.5 inch meatballs then drop into the olive oil coated sauté pan.
- Sauté on medium low to brown the outside, no need to cook the inside; see cooking options, below.
Pan cooked option: Heat olive oil in a large skillet over medium-high heat. Cook meatballs until browned all over, then cover the pan, lower the heat and cook 8-10 minutes.
Another option is to make the meatballs and simmer them in the prepared and heated sauce. This is my favorite yummy way to blend the seasonsonings.
Baked option: Arrange on an oiled baking sheet and bake 20 minutes at 425 degrees, turning halfway.
Place on a bed of cooked non-grain noodles like these and ladle tomato sauce over to serve.
Goes great with Carolyn’s Amazing Paleo French Bread Baguettes and a simple salad with Oil and Balsamic vinegar or Citrus Tahini Salad Dressing.
Voila! Another healthified family favorite. Enjoy
