Italian Grass-Fed Meatballs In Marinara
What's the word on red meat these days?🥩
I don't blame you for feeling so corn-fused about the health stance on each and every single food item available. First, egg yolks were bad; now they're good (more on this later). Red meat has been in the spotlight many times—either scrutinized or praised, and rarely is it medium (pun intended).
It's going to come down to you and your needs. Red meat is EXTREMELY nutrient-dense. It's richest in B vitamins (think energy and blood support), zinc (think immune and reproductive health), and iron (think oxygen transport, DNA synthesis, and immunity). But beyond that, it provides potassium, copper, and high-quality protein, of course!
AND... it CAN provide vitamin E and omega-3s—but here's the catch: It MUST be grass-fed 🌱. So, what the heck does "grass-fed" mean or do? To put it plainly, the cow must graze on grass rather than corn or grain.
Grass has more omega-3 fatty acids (think anti-inflammatory), so the beef will too. Corn and grain contain more omega-6 fatty acids, which are also ESSENTIAL. Yet, our modern food choices are overloaded with omega-6s from excessively processed foods. As a result, most of us have an imbalanced omega-3 to omega-6 ratio, leading to chronic inflammation—and the domino effect of conditions and symptoms that stem from it.
Note: If you want to check your omega-3:6 ratio, I can order that lab for you! Just reply to inquire!
If you've noticed the language around food, we often label it as "good" or "bad," "healthy" or "unhealthy," "clean" or "junk." It all comes down to your habits, patterns, and cumulative choices—not one standalone meal or food.
Nutrition is nuanced!
That's why I highly encourage taking a neutral stance before reading, listening to, or watching nutrition content. When you're more balanced in your thinking, choices, and language, the dark, cloudy atmosphere around your mind and relationship with food starts to clear.
So, enjoy this nutrient-loaded Italian Grass-Fed Meatballs in Marinara that I made on Christmas Day... with absolutely no recipe. I just "spitballed" it, and holy COW, did it turn out delicioso (pun intended)
Let’s dig in!
Total time: 40 Minutes | Prep Time: 15 Minutes | Cook Time: 25 Minutes
Servings: 6 | Category: Side & Salads | Cuisine: Seasonal
Ingredients
For Meatballs:
2 lb grass-fed ground beef (85–90% lean recommended)
¼ white onion, finely diced
½ cup fresh basil, chopped (or 1 bunch)
1 tbsp minced garlic
1 tbsp dried parsley
1 tbsp dried basil
Himalayan pink salt, to taste
Fresh cracked black pepper, to taste
For Sauce:
1 tbsp olive oil (for sautéing)
¼ white onion, finely diced
1 tbsp minced garlic
12 oz cherry tomatoes, chopped
1 jar (24 oz) Rao’s marinara sauce
Himalayan pink salt & black pepper, to taste
Toppings:
Fresh parsley, chopped
Grated Parmesan cheese
Instructions:
Form Meatballs: In a large bowl, combine ground beef, diced onion, fresh basil, minced garlic, dried parsley, dried basil, salt, and pepper. Mix gently with hands until just combined—do not over mix. Form into 1.5-inch balls (about 30 total).
Sear Meatballs: Heat a large skillet (preferably cast iron) over medium-high heat with a drizzle of olive oil. Add meatballs in batches and pan-sear until browned on all sides (about 6–8 minutes). They don’t need to be fully cooked inside yet. Remove and set aside.
Make Sauce: In the same pan, add another drizzle of olive oil if needed. Sauté remaining diced onion and garlic until fragrant (2–3 minutes). Add chopped cherry tomatoes, salt, and pepper; cook until softened (3–4 minutes). Pour in Rao’s marinara and stir. Simmer 5 minutes.
Combine: Nestle seared meatballs into the sauce. Cover and simmer 10–15 minutes until meatballs are cooked through (internal temp 160°F).
Serve: Top with fresh chopped parsley and a dusting of grated Parmesan. Enjoy over zucchini noodles, spaghetti squash, or your favorite base!
Nutrition Facts
(Per 5 meatballs)
420 calories | 35 g protein | 12 g carbs | 28 g fat | 3 g fiber
GF, dairy-free ,low carb, whole foods
Tatum’s Recipe Hacks:
🥒🧆 Enjoy over zucchini noodles, spaghetti squash, or your favorite base!
❓Did you know? Animal protein is much more bioavailable (absorbable) than plant-based proteins.
Let’s work together! Want individualized meal and snack ideas that align with your nutrition and wellness goals?
Contact me at tatum@equilibriumnutrition.net for more questions.
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Cheers to thriving together!
