Health Lab Blog

Swedish Meatballs

Main Dishes, Recipes

I just love great food! Don’t get me wrong, I prefer it be healthy, probably low sugar and grain free and nutrient dense. But why do these have to be mutually exclusive? Why – even after YEARS of cooking healthy and teaching others to do the same – do I even struggle with equating healthy with tasty?

I think because we have been served bland “healthy” food for too long and naturally think that if something is rich, creamy and comforting that it couldn’t possibly be good for us. Well, my Swedish Meatballs are about to BLOW YOUR MIND!

Here’s what I used:

2 lbs grass fed/finished ground beef

3/4 cup plain humanely raised pork rinds cooked in pork fat, crushed

2 tsp nutmeg

2 tsp allspice

2 tbs salt

1 tbs pepper

1 bunch parsley, finely chopped

1 tbs stone ground mustard (for the gravy)

1 cup grassfed beef broth

1-2 tbs tapioca starch or einkorn flour (to thicken gravy)

Swedish Meatballs

Here’s what I did:

Preheat oven to 350 degrees

I used a large skillet with a couple tbs of ghee, heated to medium high.

I mixed meat, spices, pork rinds and ¾ of the parsley in a mixing bowl.

Forming golf sized balls, I browned the balls evenly on all sides and transferred to baking dish.

I popped browned meatballs in the oven for about 10-15 minutes while I made the gravy.

For the gravy, I de-glazed the pan with 1 cup beef broth, breaking up the little bits left from browning the meatballs. I slowly mixed in the tapioca starch to thicken the sauce to desire consistency. I added the mustard and stirred until fully combined. Salt and pepper to taste.

Once meatballs are finished in oven, I plated on a serving platter, spooned the gravy on top and finished with remaining ¼ parsley.

Traditionally, Swedish Meatballs are served with ligonberry jam. I couldn’t find any jam options that fit our family, so I substituted a French, traditionally made fig jam that I picked up at Natural Grocers. This brand doesn’t add sugar to its preserves, but the sweetness from the fruit is perfect!

Both the gravy and meatballs can be frozen, so make double for another meal, if you like! If I’m going to make a mess or do something that requires more than 10 minutes of effort (this was about 20), then why not make two meals out of it!

This meal served 2 adults and 3 teenagers!

Swedish Meatballs

Swedish Meatballs

Course Main Course
Servings 4

Ingredients
  

  • 2 lbs grass fed/finished ground beef
  • 3/4 cup plain humanely raised pork rinds cooked in pork fat crushed
  • 2 tsp nutmeg
  • 2 tsp allspice
  • 2 tbs salt
  • 1 tbs pepper
  • 1 bunch parsley finely chopped
  • 1 tbs stone ground mustard for the gravy
  • 1 cup grassfed beef broth
  • 1-2 tbs tapioca starch or einkorn flour to thicken gravy

Instructions
 

  • Preheat oven to 350 degrees
  • In a large skillet with a couple tbs of ghee, heated to medium high.
  • Mix meat, spices, pork rinds and ¾ of the parsley in a mixing bowl.
  • Forming golf sized balls, browned the balls evenly on all sides and transferred to baking dish.
  • Pop browned meatballs in the oven for about 10-15 minutes while I made the gravy.
  • For the gravy, de-glaze the pan with 1 cup beef broth, breaking up the little bits left from browning the meatballs. Slowly mix in the tapioca starch or flour to thicken the sauce to desired consistency. Add the mustard and stir until fully combined. Salt and pepper to taste.
  • Once meatballs are finished in oven, transfer to a serving platter, spoon the gravy on top and finish with remaining ¼ parsley. Perfect with ligonberry or fig jam!

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I'm April Miller.

Hi! I'M April Miller.

I’m a Functional Nutritional Therapy Practitioner, wife and mom to 3 amazing kids! I know how challenging it can be to balance work and family demands with healthy living. But we women deserve to take care of ourselves – our bodies demand it! Auto-immune triggers, adrenal fatigue, hormone issues and cancer are the result of not listening and properly caring for ourselves. But it’s not too late – get started now!