Many of you know that I am in school to become a Certified Culinary Nutrition Expert. For school we had to pick and research an ailment to be able to help people with their dietary choices. Medication is not the only way to help people, since food can be just as helpful. My condition of choice is Irritable Bowel Syndrome, also known as IBS. Many of you may know that it is an on going disorder that effects the intestines. Many foods trigger flare ups and aggravate IBS. It is best to eat a mostly low and free FODMAP diet, because it will lower your chances of a flare up.
This dish is one that would be great for anyone, but especially someone with IBS. When possible you should try to eat organic vegetables and meat as well as free range chicken and eggs.
If you need more low and free FODMAP meal ideas, please contact me.
Ginger Meatballs with Brown Rice
- 1 lb. ground beef
- 1 egg or chia egg- consisting of mixing 1 Tbsp. ground chia with 1/4 c. water and letting it sit to gel
- 2 Tbsp. grated fresh ginger- divided or 2 tsp. dry ginger
- 1 tsp. black pepper
- 1/2 tsp. sea salt
- 1 Tbsp. olive oil
- 2 large carrots- peeled and cut into half coins
- 1 medium red pepper- chopped
- 2 Tbsp. chopped fresh thyme- divided or 2 tsp. ground thyme
- 2 Tbsp. apple cider vinegar
- 1 Tbsp. maple syrup
- 2 tsp. arrowroot flour
- 1 1/2 c. plus 1 Tbsp. water
- sea salt and pepper to taste
- 2 Tbsp. chives- chopped (optional)
- 2 c. cooked brown rice
Preheat oven to 350 degrees F.
In a medium size bowl mix together ground beef, egg, 1 Tbsp. ginger, 1 Tbsp. thyme, 1 tsp. black pepper and 1/2 tsp. sea salt. Mix well, then take approximately 1 tablespoon worth of meat mixture to form meatballs. Place onto parchment paper lined baking tray. Form all of your meatballs about the same size for even cooking. Place into oven for 30 minutes.
While your meatballs are cooking make the rest of the dish. In a large frying pan over medium heat, add olive oil and carrot coins. Sauté for 5 minutes. Mix in red peppers, ginger, thyme, apple cider vinegar, maple syrup and 1 1/2 cups of water. Cover and let cook for 10 to 15 minutes depending on how cooked you would like your carrots.
Mix together arrowroot flour and 1 Tbsp. water in a small dish. Pour into veggie mixture and stir until thickened. Remove meatballs from oven and add to your veggie mixture. Mix together and add sea salt and pepper to taste. Sprinkle with chopped chives to garnish if you wish.
Serve over cooked brown rice. Store leftovers in a sealed container in the fridge for up to 3 days.
