Packed with essential nutrients like protein, iron, magnesium, zinc, tryptophan, and vitamin C, this recipe is not only a treat for your taste buds but also a fantastic choice for supporting your family's cognitive well-being.
Here's how these ingredients support focus and attention for both parents and kiddos:
1. Extra Lean Ground Turkey: Rich in tryptophan - an essential mineral that aids in the production of serotonin, the 'happy' neurotransmitter. Turkey is also a source of zinc - a mineral involved in the production of dopamine and, let's be real - who doesn't want more of that?
2. Sweet Potato: Provides a healthy dose of complex carbohydrates and are a great source of magnesium, which can help enhance brain function and focus.
3. Spinach: Loaded with iron, contributing to the optimal transport of oxygen to the brain, supporting concentration and mental sharpness. It's also a great source of vitamin C, which aids in the absorption of non-heme iron.
4. Zucchini: Contains magnesium and vitamin C, both of which are vital for maintaining executive function and overall health.
1 lb Extra Lean Ground Turkey
1 Sweet Potato (small, finely grated)
1 - 2 cups Spinach (whatever your kiddos can handle & finely chopped)
1 Zucchini (small, finely grated)
1 tbsp Avocado Oil
1 Egg (beaten)
1 tbsp Coconut Flour
1/2 cup Gluten-Free Bread Crumbs
2 tsp Garlic Powder
1 tsp Onion Powder
1 tsp Oregano
Sea Salt & Pepper to Taste
1. With the rack in the middle of the oven, preheat the oven to 425 F.
2. Line a baking sheet with parchment paper.
3. Finely grate the zucchini and the sweet potato.
4. Finely chop the spinach.
5. In a medium skillet/pan, heat 1 tbsp avocado oil on medium.
6. Saute the zucchini and sweet potato until soft (not soggy).
7. Add the spinach long enough to soften & wilt (1 or 2 minutes).
8. Transfer to a plate to cool.
9. In a large bowl, add the:
1 lb turkey
1 beaten egg
1 tbsp coconut flour
1/2 cup breadcrumbs
2 tsp garlic powder
1 tsp onion powder
1 tsp oregano
salt & pepper to taste
10. Once the zucchini, sweet potato and spinach mixture has cooled, add it to the bowl and get right in there with your hands and mix up all this goodness.
11. Using a teaspoon, scoop some of the mixture and roll it into a ball that is just over 1 inch (2.5 cm) in diameter. If the mixture is too wet you can add a little more breadcrumbs and a sprinkle of coconut flour to help it stay sticky.
12. Place on the parchment-lined baking sheet and pop into the oven for 10 minutes. Turn and set the timer for another 10-15 minutes or until cooked through.
I highly recommend using a food processor to chop your veggies. This makes for great texture in the meatballs and also makes it harder for our little ones to recognize them!
Most people bake meatballs right on the baking sheet, but I've also tried baking them on a cooling rack and have found they bake a little more evenly. Give it a try and see what you think!
Curious about nutrition for your family?
If you’re looking for support with your family’s health goals regarding mental health, ADHD or fostering a healthy relationship with food, feel free to book in a FREE assessment call so we can chat to see if Holistic Nutrition is a good fit for your family!
BA Hons., B Ed., RHN, CNE, OCT
Metabolic Balance® Coach
Intuitive Eating Counsellor Candidate
Care-Informed & Health At Every Size® (HAES®) Nutritionist