Turn Meatballs Into A Heartier Dinner With A Few Tablespoons Of This Fiber-Rich Ingredient

Meatballs have been a family favorite for decades, and while we can chow down on Olive Garden's Italian versions or Ikea's seriously well-selling Swedish kind, there's nothing quite like a homemade meatball to fill the belly and warm the soul. We can scarf a goodly number of these meaty morsels in one sitting, but there is a quick and easy way to make them stretch further and perhaps be a little better for us. Instead of using breadcrumbs in the mix, sub in some flax meal, made from ground-up flax seeds (also known as linseed). These are a good source of dietary fiber and often feature in filling high-fiber desserts and other meals, increasing this meal's already hearty nature.

You can buy whole flax seeds to grind at home or buy flax meal ready-made but, either way, the ground version is easier for our bodies to absorb. It's worth knowing that raw or unripe flax seeds may contain compounds that can lead to digestive discomfort, so keep an eye on those labels. Flax meal or flour can be used in much the same way as breadcrumbs in your meatballs. Simply scatter it over the meat, add your preferred herbs and spices, then make them up as usual.

While flax seeds have a slightly nutty flavor, the meal made from them doesn't really taste of anything, so it's an ideal full or partial swap for breadcrumbs. If you've never used flax meal before, try not to use too much in your meatball blend as it can absorb quite a bit of water and might make the end result too dry. As with all meatball recipes, don't overwork the mixture, as doing so can make them tough when they're cooked.

As well as being gluten-free, a plate of meatballs made with flax meal will serve up omega-3 fatty acids and protein, alongside essential vitamins and minerals like calcium, potassium, and magnesium. Eating just a tablespoon of flax meal a day can help lower our cholesterol levels, boost insulin resistance, and reduce blood pressure (per Healthline). Not too shabby for a weeknight dinner!

Flax meal is great in all kinds of meatballs, whether you're using ground beef, pork, chicken, or a combination of meats to make them. Even if you're opting for a meat-free version as a vegetarian or vegan treat, flax meal can easily join the mix. It also freezes in practically the same way as regular breadcrumbs, so you can batch cook your meatballs and save time later. 

You don't have to tuck your flax meal away in the fridge when you're done, either (though that or the freezer are the recommended storage methods to keep its oils from going rancid). Flax meal is great in all sorts of other recipes, including baked goods, pastries, and smoothies. Getting that recommended daily tablespoon is easy peasy when we can sprinkle flax meal over air-fried veggies to give them added crunch, while a dash of the same can give a fiber boost to your next salad. If you want a non-dairy alternative to cow's milk, flax milk is a possible stand-in for your morning oatmeal or cereal, too.