New Recipe: Spag Bol with Liver Meatballs

I’m constantly discussing iron levels both in clinic and on Instagram and this has to be my new favourite recipe to boost your dietary intake.

And it’s not just for those dealing with iron issues, it’s the perfect way to sneak organ meats in for the whole family. We’ve discussed this benefits of liver here and here, so please take this as your sign to dive in and try organ meats if you have yet to do so. You won’t regret it.

Ingredients (Serves 4-6)

Meatballs:

• 250g grass-fed liver (lamb or chicken)
• 2 garlic cloves, crushed & chopped
• 500g grass-fed beef mince
• 1 egg, free range
• 2 tablespoons flat-leaf parsley, chopped
• 1 tablespoon oregano, chopped
• 1 teaspoon sea salt
• 1 teaspoon freshly ground black pepper
• 1/2 cup coconut flour
• 1/4 cup cold-pressed extra virgin coconut oil

Tomato Sauce:

• 1 tablespoon cold-pressed extra virgin coconut oil
• 1 garlic clove, crushed & chopped
• 2 x 400g canned diced tomatoes (100% tomatoes)
• 1 sachet tomato paste (no salt added)
• 1 teaspoon chilli flakes
• 1/2 cup water
• 1/2 bunch fresh basil, to taste
• Sea salt & pepper, to taste 

Method

1. Begin by preparing your liver – rinse, pat dry and dice into very small pieces. The smaller the pieces the better as it will help it to bind to the mince.
2. In a large bowl, combine garlic, mince, liver, egg, parsley, oregano, salt and pepper and mix thoroughly for a few minutes. Wet and use your hands to work the protein in the meat and allow binding to take place.
3. Roll the mixture into small balls that sit nicely in the palm of your hand. Coat each meatball in a thin layer of coconut flour.
4. In a frypan over medium-high heat, add oil and wait a couple of minutes to heat up. Add meatballs, frying just enough to lightly brown each side.
5. In a fresh frypan, sauté garlic in coconut oil then add tomatoes, tomato paste, chilli, water, salt, pepper and basil and bring to boil.
6. Add the meatballs and braise in the sauce on medium heat for 10-15 minutes.
7. Serve with your choice of zoodles (spiralized zucchini/carrot) or lentil pasta & enjoy!

Recipe developed by Head Honcho Steph Lowe and image shot by Elyse Lagos, TNN Practice Manager, Recipe Developer & Food Photographer. Learn more about Steph & Elyse here.