Lamb Meatballs with Greek Yogurt Sauce

I am a big fan of meatballs, and became even more of a fan when I started cooking for my daughter, Emery. One of the easiest ways to feed her meat was by making mini burgers or meatballs. I also found that it was a great way to introduce her to different herbs, spices, and flavors. She LOVED all varieties but lamb was her favorite! I make a big batch of these meatballs (salt omitted for Emery) and keep them in the freezer for quick and easy meals! Another option is to add in about 1/4 cup of crumbled feta cheese (if doing so, reduce salt to 1/4 tsp).

Ingredients:

(Makes around 20 meatballs)

• 1 lb ground lamb

• 1/4 cup parsley, chopped

• 1 egg, beaten

• 3 cloves of garlic, minced

• 1 small yellow onion, diced

• 1 tsp ground cumin

• 3/4 tsp kosher salt

• 1/2 tsp pepper

• 2 tsp olive oil to drizzle on top

For the sauce:

• 3/4 cup plain Greek yogurt

• 1/4 cup of fresh mint leaves, chopped

• 1 garlic clove, minced

• 1/2 lemon, juiced and zested

• salt and pepper to taste

Directions:

• Preheat oven to 400 degrees F and line a baking tray with parchment paper (you might need two)

• In a mixing bowl, combine all ingredients for lamb meatballs (except for the olive oil). Using hands is best. Then roll mixture into about 20 meatballs.

• Place meatballs on the parchment paper-lined baking tray and drizzle with olive oil.

• Bake for 15-20 minutes, or until cooked through

• While meatballs cook, mix together all sauce ingredients in a bowl.

• Serve meatballs on top of sauce and enjoy

Grilled Carrots with Lemon and Mint

This dish is sweet, smokey, and refreshing - a very interesting flavor combination that somehow works really well! When carrots are cooked, they release natural sugars, which we all know is delicious. To contrast the heat and sweetness of the cooked carrots, the acidity from the vinegar and lemon juice and the cooling properties from the mint create an absolutely sensational taste. This dish pairs perfectly with grilled lamb or fish and a simple herbed quinoa or farro side. Enjoy!

Ingredients:

(serves 4)

• 12 medium sized carrots, sliced in half lengthwise (or 8 large carrots, quartered)

• ½ cup fresh mint leaves

• 2 lemons, halved

• 3 tbsp olive oil

• 2 tbsp avocado oil (or another high heat oil)

• 1 tbsp red wine vinegar

• 1 tsp smoked paprika

• 1 tsp cumin

• Salt and pepper to taste

Directions:

• Heat the grill

• Coat carrots in avocado oil, salt and pepper

• Grill carrots for about 15 minutes (or until slightly charred and cooked through), turning every so often. 

• Grill lemon halves, flesh side down, for about 3-4 minutes (or until heated through)

• While carrots are grilling, combine olive oil, red wine vinegar, smoked paprika, cumin, salt and pepper. Whisk. 

• Remove carrots from the grill and arrange in a serving bowl or on a platter. While they cool, roughly chop the mint leaves.

• Squeeze juice from the grilled lemons all over the carrots and then toss with paprika and cumin dressing. Garnish with fresh mint leaves, a pinch of Maldon sea salt, and serve.

Optional: Add crumbled feta to this dish.

Mint Chocolate Chip "Milkshake"

This is a perfect summer dessert or afternoon treat. An actual mint chocolate chip milkshake is loaded with sugar and most likely contains artificial coloring or ingredients, which can lead to unstable blood sugar levels and other negative effects on our bodies and overall health. This version is loaded with nutrients from the spinach, mint, banana, and avocado, but is creamy, decadent, sweet, and refreshing! I promise you’ll be super satisfied with this “milkshake,” and you’ll feel much better afterwards too!

Ingredients:

(serves 2)

• 4 cups spinach leaves

• ¾  cup of fresh mint leaves (or 4-5 drops peppermint extract)

• 1 banana (frozen if possible)

• 1 cup full fat coconut milk

• 1/2 cup water

• ½ an avocado 

• 2 tbsp dark chocolate (shavings from a chocolate bar or chocolate chips)

• Handful of ice cubes

Directions:

• Blend all ingredients (except the chocolate) until smooth. 

• Add chocolate to the blended smoothie and stir.

• Top with additional chocolate shavings

I am all about adding fresh herbs to dishes to enhance flavor, but also because they are packed with nutrients! Mint might just be my favorite one out there; I even have two varieties growing in my brand new urban garden. It has a clean and refreshing taste and can add a whole new layer of flavor to any dish. Read on for the health benefits of cooking with mint.

Health Benefits of Mint:

• Mint can improve digestion because menthol increases bile in the stomach, which helps us digest foods more easily

• Mint helps soothe an upset stomach because the menthol helps relax the stomach muscles.

• It can combat bad breath because the antimicrobial properties in mint can kill off bacteria in your mouth

• Studies show it can improve alertness and cognitive function; the scent of menthol stimulates the hippocampus area in the brain, which is responsible for controlling focus and clarity

• Mint can even help you overcome the common cold because of its antioxidants and antibacterial properties, but also because it contains menthol, which helps relax muscles, opening up airways and relieving congestion 

Peach, Avocado, Corn, and Tomato Salad

Here it is with the lime basil vinaigrette on the side. I encourage heaping amounts of the dressing :)

This dish is so fresh and flavorful, and it features so many tasty and summery ingredients. While it’s a simple dish to create, the flavors are complex, with the sweetness from the peaches and corn mixed with the tang of the vinaigrette and onions and the earthiness from the mint and basil. So good and so fresh! Pair this with grilled lamb chops or grilled salmon for an easy crowd-pleasing dinner.

Ingredients (Serves 4 as a side)

• 3 ears of fresh corn on the cob, husked

• 2 ripe peaches, sliced into ½ inch wedges

• 1 ½ avocados, diced or sliced into wedges

• 2 medium heirloom tomatoes, sliced into 1 inch wedges

• 1/4 a red onion, finely sliced

• ¼ cup of torn mint leaves 

For the lime basil vinaigrette

• 2 cups packed basil leaves

• 1 garlic clove

• Juice from 1 ½ limes (about 3 tbsp)

• 2 tablespoons apple cider vinegar

• ⅓ cup of olive oil

• ½  teaspoon of salt

• ¼ teaspoon of pepper

Directions

• Boil the corn for 2-3 minutes. Let cool and then slice kernels off the cob.

• Assemble remaining salad ingredients in a large bowl or serving dish. Squeeze some fresh lime juice on top if not serving immediately.

• In a blender, combine all ingredients for the basil vinaigrette. To thin it out, use some water or additional olive oil. Taste and adjust for seasoning. Drizzle on top of salad ingredients or serve on the side.

Notes: You can use cherry tomatoes or beefsteak tomatoes too. Use whatever is fresh! Also, feel free to splash some olive oil, apple cider vinegar, lime juice, and sea salt on top in place of the vinaigrette if you’re short on time!

Corn was this week’s “Ingredient of the Week.” love sweet summer corn. It brings back so many childhood memories of sitting out on our porch after a day of swimming and being in the sun. We had fresh Jersey corn all the time with a simple grilled dinner most nights in the summer, and I couldn’t get enough of it. I still can’t! Corn gets a bad rep these days. It is true that it can be an inflammatory food for many people, but what’s important to note is that 92% of corn grown in the United States is grown with genetically modified organisms (GMOs). While there is little research on the long term effects of GMOs on the human body, studies show that there is a strong correlation between GMOs and inflammation and intestinal damage. Therefore, when buying corn, it is essential to make sure you’re buying organic corn! Final note: corn is high in starchy carbohydrates, so I suggest avoiding having other carbs, like grains, potatoes, and legumes with your meal. Keep in mind that when you get fresh locally grown corn, the taste is noticeably so much better.

Health Benefits of Corn:

• Corn is a good source of antioxidants, which supports healthy immune function

• It is a good source of fiber, aiding in digestion and helping to relieve constipation

• Corn is a complex carbohydrate and the fiber in it slows down the rate in which glucose enters the bloodstream (helping to balance blood sugar levels)

• It contains some essential nutrients like phosphorus, magnesium, zinc, iron, and copper 

For more recipe inspiration for cooking with corn, check out this link!

Sources and additional reading:

• https://www.amymyersmd.com/2017/08/3-reasons-to-avoid-gmos-if-you-have-an-autoimmune-disease/

• https://www.organicfacts.net/health-benefits/cereal/health-benefits-of-corn.html

• https://draxe.com/nutrition/vegetables/nutritional-value-of-corn/