Spaghetti with Turkey-Quinoa Meatballs
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As sustainable living becomes more mainstream, the choices we make everyday are impacting the world we live in and the world we are creating for our future generations. These days, everything and everyone is going green. Wal-Mart shoppers can buy organic food, and the first family is planting vegetables on their lawn. Unfortunately, ethical eating and recognizing where food originates can be a burden on the wallet.
With the economy lately, more people are cutting back their grocery budget spending. This means, more people are opting for cheaper options when it comes to meal planning and selecting different cuts of meat. There are at least two sides for eating organic produce instead of conventional: fewer pesticides and more nutrients. But buying all organic may not be a financial reality for you. Here are some tips on how to eat more sustainable and ethical, while watching your budget:
1. Eat low on the food chain. On average, it takes nearly 10 times as much fossil fuel to produce animal protein compared to plant protein, like beans and grains.
2. Buy local produce when you go to the grocery store rather than items shipped in from far away, and bring it home in reusable bags. Start by going to your local farmers market, nutrient values in produce peak at prime ripeness, just after harvest. As a general rule, the less produce has to travel, the fresher and more nutrient-rich it remains.
3. Buy sustainably or organically produced food. Conventional farming uses massive quantities of synthetic pesticides and fertilizers. Organic and other traditional or natural farmers use minimal fossil fuel inputs.
4. Buy sustainably harvested seafood. Seafood from either fished or farmed sources can maintain or increase production without jeopardizing the species' survival or the health of the surrounding ecosystem.
5. Eat less meat. More land has to be put into agricultural production to produce meat than to produce plant products. Instead of making meat the main ingredient in this dish, bulk it up with other ingredients. In this recipe, the ground turkey meat is combined with quinoa, a great protein-packed ingredient. You are able to make more meatballs, using less meat.
These money-saving tips really help when you are on a budget. Even if you start by cutting down your grocery bill by $10/week, imagine how much money you can save in a year and the environmental impact you are making in the world.
Spaghetti with Turkey-Quinoa Meatballs
4 servings, 2-3 meatballs each
Ingredients
• 1/4 cup cooked quinoa
• 1 tablespoons extra-virgin olive oil, divided
• 4 cloves garlic, very thinly sliced
• 1/2 teaspoon dried oregano
• 1/4 teaspoon crushed red pepper
• 1 28-ounce cans diced tomatoes
• 2 cups diced cherry tomatoes
• 1 cup Panko breadcrumbs
• 1/4 cup egg whites
• 1/2 pound Organic lean ground turkey meat
• 1/4 cup finely shredded Parmesan cheese
• 1/2 teaspoon freshly ground pepper, plus more to taste
• 1/2 teaspoon salt
Directions
1. Cook quinoa according to directions, set aside.
2. Meanwhile, heat 1/2 tablespoon oil in a large Dutch oven over medium-low heat. Add garlic, oregano and crushed red pepper; cook, stirring, until softened but not browned, about 1 minute. Stir in canned tomatoes and cherry tomatoes; increase heat to medium-high and bring to a simmer. Reduce heat to low. Partially cover and let simmer while you prepare meatballs.
3. In a separate bowl, mix eggs, quinoa, turkey, Parmesan, breadcrumbs, pepper and salt. Gently combine with your hands. Form into 12 oval meatballs about 1 inche long.
4. Heat the remaining 1/2 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the meatballs and cook, turning occasionally, until browned all over, 3 to 4 minutes. Transfer to a paper towel-lined plate; blot with paper towels. Brown the remaining meatballs.
5. Add the meatballs to the sauce. Simmer over low heat, partially covered, for 50 minutes.
6. Serve with your favorite pasta
Forming meatballs: Keeping your hands wet when shaping meatballs will prevent the meat from sticking, making the task much easier.
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