Moderators: JeffN, f1jim, carolve, Heather McDougall
michaelswarm wrote:I don't know of any packaged products for McDougall compliant meatballs or sausage.
I have made lentil, brown rice and oat based versions of both, with difference being flavoring and spices.
Meatball sandwichs also requires whole wheat sub roll, and good marinara sauce.
I generally would not serve family or friends a recipe I have not made many times before.
michaelswarm wrote:Yes, meet them where they are. Let them eat what they want. Be an example.
My meatballs or burgers or whatever use my hamburger-meatball base:
- 1 cup cooked brown lentils
- 1 cup cooked brown rice
- 1 cup rolled oats, blended into oat flour
- 1 cup sauce or vegetables (marinara sauce, or tomatoes, or onions, celery and carrots, etc.)
- 1 tsp onion powder
- 1 tsp garlic powder
- 3 Tbsp flax meal
This basic recipe is very easy to work with. Just mix, spoon onto tray with parchment, and bake 450F 20m in toaster oven or oven.
I also add these burgers crumbled as ingredient into baked pasta and shepherds pie, for example.
To adapt to spicy sausage
- 1/2 cup marinara sauce
- 1/2 cup adobo sauce (Mexican BBQ sauce: chili-tomato base with vinegar and piloncillo-Mexican brown sugar)
- 2 Tbsp crushed red chili flakes (kind used on pizzas, or use seeds from chili arbol)
The idea is change the sauce. You could also add other herbs and spices like thyme, sage, fennel seed, mustard seed, black pepper, etc. I think the sweet and sour flavors also make sausage different from burger. Here the adobo sauce has touches of apple cider vinegar and piloncillo (Mexican brown sugar). I once made a pastrami flavor version.
You can probably use any burger-meatloaf as base and adapt for flavor. Keys for sausage are herbs + spices + chili + vinegar + sugar.
I like spicy sausage and I like to play with chili flavors. But you could make mild sausage with more focus on herbs and spices.
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