Pork Meatballs with Vegetables and resistant starch Rice

These pork meatballs with the inclusion of vegetables as well as apple, makes it a classic combo with the pork mince. They are also great eaten cold and a good addition to kids lunchboxes.

Cooked rice that has been cooled is higher in resistant starch than rice that was cooked and not cooled. Any rice will work, however there is a higher magnesium content found in Basmati rice that can help with blood sugar control.

Most of it can be prepped the day before especially if you’re wanting to add more resistant starch foods into your diet.

You can prepare the rice in the morning before you head off to work or running errands. Soak rice in a glass container or ceramic bowl. Add double the amount of filtered water with 1 tbsp of apple cider vinegar and a pinch of salt. This will reduce the arsenic in the rice and also make it easier to digest.

In the evening you can prepare the rice. Drain and rinse thoroughly until the water runs clear.

Cook the rice as per the version you prefer on the back of the packet. I prefer the absorption method and cook it in bone broth for extra nutrients and good gut health. Once cooked put in the fridge. Rice becomes resistant when cooled for a minimum of 12 hours. You can then re-heat it gently when ready to eat.

Prepare and mix all of the mince ingredients in a bowl, roll into small balls and place in a baking dish, cover and place in the fridge. Now all the preparation for your next night’s dinner is done.

I prefer to bake my meatballs as its more relaxing but it also gives me time to prep other things while they bake.

Meatball ingredients

500g pastured pork mince

1 small onion, diced

1 tspn fennel seeds

1 small carrot, grated

1 small zucchini, grated

1 red apple, grated

¼ cup parsley

1 egg

2 tbsp olive oil

1 tsp salt

–

Method

1. In a small saucepan cook the onion and fennel seeds on low heat until onion is soft and translucent.

2. Place all other ingredients in a large bowl. Add the onion and fennels seeds and mix all ingredients until well combined. Place in the fridge until you are ready to bake them. If you have the time you could roll them into balls now before placing in the fridge.

3. Pre-heat oven to 150ºC.

4. Shape mixture into balls and place on a parchment lined baking sheet. Bake for 15 minutes, turn them over then bake for another 10 minutes or until cooked through depending on how large you’ve made the balls.

Makes approximately 26  meatballs.

If time permits saute some vegetables to add to your rice.

The recipe below is for the ingredients which was approximately 2 cups , however you could use any type of vegetables you have.

–

Resistant Starch rice with sauteed vegetables

rice ingredients

1 cup cooked and cooled rice

2 celery stalks chopped

1 leek or 1 onion chopped

1 cup chopped bok choi

1 cup peas

2 tsbp tamari

1 tbsp Worcestershire sauce

¼ cup vegetable or chicken broth or filtered water

Salt & Pepper

Ghee

–

Method

1. Gently heat a large pan in ghee. Olive or coconut oil is also fine.

2. Add all the vegetables and cook for approximately 5 minutes or until leek has become translucent.

3. Add the tamari, worcestershire sauce and broth or water until it comes to a simmer.

4. Add your rice until it has warmed. Do not over heat.

5. Switch of heat and season with salt & pepper if needed.

6. Serve with the meatballs.