Fat is our friend. really! Copy
  • Why fat is our friend
    • LCHF - A beginners' guide >
      • Which fats to use? >
        • More on low-fat & sat fat
        • Demon Fat
        • Fatty Facts: Omega 3 & 6
        • Eat fat, don't get fat!
        • How fat became the enemy
        • Fats, oils & LCHF
      • Diabesity & Food to avoid >
        • Resolving the Junk Food Dilemma
        • More on Diabesity
      • Red and processed meats?
      • Exercise to slim?
      • Milk. Low fat or regular?
      • Going low-carb step-by-step
      • LCHF. Who started it?
    • Overweight? Take a low-carb step
    • Wheat ain't what it used to be
    • What is a diet?
    • We are the experiment
    • Calories in equal calories out?
  • Junk Food
  • The book
    • About >
      • Recommended reading
      • Contact
  • LCHF Recipe Index
    • Breads and crackers >
      • Gluten free crispbreads
      • Einkorn Bread
      • Savoury Cheese muffins
    • Basic ingredients >
      • Chicken Stock
      • Wheat substitutes
      • Roux, Bechamel and Souffle
      • Yogurt and cream cheese
      • Make your own Ghee
      • Mayonnaise
    • From Muesli to Granola >
      • Benchmarking commercial brands
      • New York Cheesecake
    • Frying fish
    • Meat ragout >
      • Cottage Pie >
        • Comparisons
      • Chili con Carne
      • Moussaka
      • Meatballs
    • Boeuf Bourgignon
    • Italian Chicken Wrap
    • Country Pate
    • Omelettes
    • Quiche
    • Sides and dips >
      • Bacon, Water Chestnut Crisp
    • Salads >
      • Simply Salad in a Jar
      • Chopped Chicken Salad (spicy)
      • Thai inspired beef salad
      • Salade Nicoise
    • Veggies made interesting >
      • Cauliflower Rice
      • Cauliflower Mash
      • Indian style aubergine mash
      • Zucchini noodles
      • Suspiciously delicious cabbage
      • Tastier Tomatoes
    • Pizza base
    • Desserts >
      • Chia Seed Dessert
      • New York Cheesecake
  • Blog

Meatballs: a staple to be made in bulk... just freeze what's left

Basic Meatball Recipe 1
 - Combine the beef and pork in a large mixing bowl and mix together (easiest with your hands) before adding dry ingredients.
 - Beat the eggs in a separate bowl and then add to all other ingredients.
 - Make batches of small meatballs; eat some for now and what’s left over can be frozen.
 - Use an oven tray and bake in oven preheated to 180°C for approximately 20 minutes or longer if you have larger meatballs (as the actress said to the bishop).

Basic Meatball Recipe 2
If you're using good quality minced meat with at least 15% fat, just shape meatballs (or hamburgers for that matter) with your hands and grill or barbecue.
        Add to the flavour when you serve them with spicy salsas and sauces.
Basic Meatball Recipe 3
Save money and still keep the carbs low by adding pureed chickpeas to your meat mixture. With the right blend of spices (I prefer the mid-Eastern flavours of cardamon and cumin), these meatballs taste exotic and Moorish.
        Eliminating the meat entirely will lead us to the wonderful dish, falafel.

Yogurt lemon sauce
Combine all ingredients. Cover and store in the fridge for up to 3 days.

Meatballs
In the bowl of a food processor add chickpeas, onion, garlic, coriander, parsley, egg, cumin, coriander and salt. Process until everything is chopped finely and the mixture has a grainy consistency. Scrape mixture into a medium bowl and mix in the ground chicken. Mix everything until just combined. Gently roll into 3-4cm balls (should make about 25)  using your (washed!) hands to shape.
        Heat a little oil in a large frying pan over low to medium heat and fry the meatballs gently for 8-10 minutes, turning frequently, until lightly browned on all sides and cooked through. Transfer to a paper towel-lined plate to drain. Repeat with the rest of the meatballs.
        Serve warm or at room temperature with lemon yogurt sauce and a seasonal salad.
Alternative sauces?
You can add what family and friends like best. As an alternative to the yogurt sauce, we often use a slow cooked sauce just made with canned tomatoes added to lightly fried onion and garlic in olive oil, Italian herbs and a little red wine. Cook very gently at a low simmer for one hour with the top off the saucepan so that it emusifies nicely.
Ingredients
Basic Meatballs
 - 300 gm ground beef
 - 300 gm ground pork (or use all beef if you prefer)
 - 2 eggs, beaten
 - 1/2 yellow onion, minced

Chicken Meatballs
 - 4 tablespoons cooking oil
 - 500 gm ground chicken (or turkey), light or dark meat
 - 1 450gm tin chickpeas, drained and rinsed
 - ½ white onion, finely chopped



Yogurt Lemon Sauce
 - 200ml yogurt
 - 1 finely chopped clove of garlic
 - juice of 1/2 lemon

 - 1/2 cup tomato paste 
 - 2 cloves garlic, minced
 - 1 tbsp minced parsley 
 - 1/2 tsp sea salt
 - 1/2 tsp black pepper


 - 3 large garlic cloves, crushed
 - bunch of coriander leaves
 - bunch of parsley leaves
 - 1 large egg
 - 2 teaspoons ground cumin
 - 1 teaspoon ground coriander
 - Salt and pepper to taste

Try adding some finely sliced cucumber and onion if you prefer more of a tzatsiki taste.
Chopped mint leaves for garnish

Sammy Pepys was the pseudonym used by James Capon when writing this book. He is not a doctor or a nutritionist. He is concerned and increasingly suspicious of today's conventional wisdom when it comes to diet, health and the lack of progress on tackling growing rates of type-2 diabetes, obesity and related diseases.
Since then, he has advised numerous people about the benefits of low-carb diets and seen their health and energy levels rise. Weight loss is associated with this eating approach (he lost 7 kilos) but feeling good and having more energy is the main driver!
Disclaimer: The information, recipes and results mentioned on this site may not work for everyone. They do not represent medical advice and it is best to discuss any significant dietary changes with your Doctor.
  • Why fat is our friend
    • LCHF - A beginners' guide >
      • Which fats to use? >
        • More on low-fat & sat fat
        • Demon Fat
        • Fatty Facts: Omega 3 & 6
        • Eat fat, don't get fat!
        • How fat became the enemy
        • Fats, oils & LCHF
      • Diabesity & Food to avoid >
        • Resolving the Junk Food Dilemma
        • More on Diabesity
      • Red and processed meats?
      • Exercise to slim?
      • Milk. Low fat or regular?
      • Going low-carb step-by-step
      • LCHF. Who started it?
    • Overweight? Take a low-carb step
    • Wheat ain't what it used to be
    • What is a diet?
    • We are the experiment
    • Calories in equal calories out?
  • Junk Food
  • The book
    • About >
      • Recommended reading
      • Contact
  • LCHF Recipe Index
    • Breads and crackers >
      • Gluten free crispbreads
      • Einkorn Bread
      • Savoury Cheese muffins
    • Basic ingredients >
      • Chicken Stock
      • Wheat substitutes
      • Roux, Bechamel and Souffle
      • Yogurt and cream cheese
      • Make your own Ghee
      • Mayonnaise
    • From Muesli to Granola >
      • Benchmarking commercial brands
      • New York Cheesecake
    • Frying fish
    • Meat ragout >
      • Cottage Pie >
        • Comparisons
      • Chili con Carne
      • Moussaka
      • Meatballs
    • Boeuf Bourgignon
    • Italian Chicken Wrap
    • Country Pate
    • Omelettes
    • Quiche
    • Sides and dips >
      • Bacon, Water Chestnut Crisp
    • Salads >
      • Simply Salad in a Jar
      • Chopped Chicken Salad (spicy)
      • Thai inspired beef salad
      • Salade Nicoise
    • Veggies made interesting >
      • Cauliflower Rice
      • Cauliflower Mash
      • Indian style aubergine mash
      • Zucchini noodles
      • Suspiciously delicious cabbage
      • Tastier Tomatoes
    • Pizza base
    • Desserts >
      • Chia Seed Dessert
      • New York Cheesecake
  • Blog