A medley is basically a dish where a lot of different ingredients are ‘thrown’ together that will compliment each others flavours. This medley is great for cold days where you need some heart-warming, but still healthy, comforting food.<\/p>\n

Ingredients:<\/strong><\/p>\n

\n
• 1 tbsp. coconut oil<\/li>\n
• 500 grams high quality (low fat) beef mince.<\/li>\n
• 1 red onion (chopped)<\/li>\n
• 2 carrots (cut into squares)<\/li>\n
• 1 medium sweet potato (cut into squares)<\/li>\n
• 400 grams (1 can) diced Italian tomatoes<\/li>\n
• 6 cups vegetable stock<\/li>\n
• 1 cup quinoa<\/li>\n
• 400 grams (1 can) cannellini beans<\/li>\n
• \u00bd cup parsley (roughly chopped)<\/li>\n
• Salt & Pepper<\/li>\n
• Mixed dried herbs (oregano, thyme, basil)<\/li>\n<\/ul>\n

  Instructions:<\/strong><\/p>\n

  1. Combine<\/strong> beef mince, \u00bc of the red onion, \u00bc of the chopped parsley, salt & pepper and mixed dried herbs in a bowl and mix it well together. Create medium sized meatballs.<\/p>\n

  2. Heat<\/strong> coconut oil in a large deep saucepan over a medium heat. Add meatballs and cook evenly for 7 minutes until lightly brown all over. Transfer to a bowl.<\/p>\n

  3. Add<\/strong> onion, carrots and sweet potato to pan and cook, stirring occasionally, until tender. Add diced tomatoes, stock and quinoa. Bring to the boil, then lower the heat and let it simmer for 30-40 minutes.<\/p>\n

  4. Return<\/strong> meatballs to pan. Cook for 10 minutes or until meatballs are heated through and quinoa is tender. Stir in cannellini beans and cook until heated through.<\/p>\n

  5. Arrange<\/strong> the dish in bowls and sprinkle with parsley.<\/p>\n

  \u00a0<\/strong>Health Benefits:<\/strong><\/p>\n

  Quinoa<\/strong> (pronounced \u201ckeen-wah\u201d) has become a superfood of our times, providing significant amounts of essential vitamins and minerals including manganese, magnesium, phosphorus, folate and copper. Quinoa is gluten-free, low-gi, low-carb and high in protein which makes it a great grain to incorporate into your eating habits if you\u2019re especially trying to lose weight.<\/span><\/p>\n

  Sweet potato<\/strong>, not only just sweet to your taste buds but also good for your cardiovascular health. This root vegetable is a rich source of flavonoid anti-oxidants, vitamins, minerals, and dietary fiber that are essential for optimal health.<\/p>\n","protected":false},"excerpt":{"rendered":"

  A medley is basically a dish where a lot of different ingredients are ‘thrown’ together that will compliment each others flavours. This medley is great for cold days where you need some heart-warming, but still healthy, comforting food. Ingredients: 1 tbsp. coconut oil 500 grams high quality (low fat) beef mince. 1 red onion (chopped)…<\/p>\n","protected":false},"author":4,"featured_media":204,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[7],"tags":[],"_links":{"self":[{"href":"https:\/\/www.carolinehgroth.com.au\/wp-json\/wp\/v2\/posts\/379"}],"collection":[{"href":"https:\/\/www.carolinehgroth.com.au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.carolinehgroth.com.au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.carolinehgroth.com.au\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.carolinehgroth.com.au\/wp-json\/wp\/v2\/comments?post=379"}],"version-history":[{"count":1,"href":"https:\/\/www.carolinehgroth.com.au\/wp-json\/wp\/v2\/posts\/379\/revisions"}],"predecessor-version":[{"id":1899,"href":"https:\/\/www.carolinehgroth.com.au\/wp-json\/wp\/v2\/posts\/379\/revisions\/1899"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.carolinehgroth.com.au\/wp-json\/wp\/v2\/media\/204"}],"wp:attachment":[{"href":"https:\/\/www.carolinehgroth.com.au\/wp-json\/wp\/v2\/media?parent=379"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.carolinehgroth.com.au\/wp-json\/wp\/v2\/categories?post=379"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.carolinehgroth.com.au\/wp-json\/wp\/v2\/tags?post=379"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}