We all know we need to be eating more vegetables. But how do you do this with family members that don’t like to eat vegetables? Be sneaky.

Our “Med Instead of Meds” program has four new recipes for meatballs. Until you look closely you wouldn’t realize that one of the ingredients is grated, shredded or diced vegetables. Adding vegetables to meatballs can add both nutrition and flavor. The vegetables have a high-water contest and release moisture as they cook. This can help keep the meatballs tender and juicy.

Many different vegetables than can be added—you could try spinach, carrots, zucchini or mushrooms or whatever you may have in the house. Eggplant would work well. Mushrooms would be a good choice, too, because they have what is called “umami flavor” that is similar and the texture compliments meat. Spinach, kale and other greens can add nutrients and fiber, but are mild so they that won’t overpower the other recipe flavors.

The texture of the small bits of vegetables is similar to the ground meat and less noticeable. This can be done with a box grater, a food processor or by finely dicing with knife. Be sure to squeeze out any excess moisture from the grated vegetables before adding them to the meat mixture. The “Med Instead of Meds” recipes call for fresh vegetables, but you could also use frozen. Thaw them first and drain off excess moisture before adding to the meat.

These recipes call for oatmeal as the binding ingredient. Typically, breadcrumbs are used as binders with ground meat. But in these recipes, it’s oatmeal. Oats offer more fiber than breadcrumbs, and once cooked, you will never even know what it is. A binder is especially needed because of the extra moisture in the vegetables. It helps to keep the meatballs moist without falling apart or becoming too wet or soggy.

These meatballs can be made ahead and frozen. They can be rolled and placed uncooked on cookie sheets and put into the freezer till solid. Then put in freezer bags until ready to cook. They also can be frozen fully cooked. Again, freeze on a cookie sheet to keep separate and then place in a freezer bag. Be sure to label cooked or raw. To heat raw frozen meatballs, thaw overnight in the fridge and heat according to the recipe instructions. Fully cooked meatballs should also be thawed in the refrigerator and can be reheated in a microwave, skillet or air fryer for a few minutes.

Try these Greek Inspired Meatballs from “Med Instead of Meds”. They pair great with a salad, on top of grains or a favorite vegetable.

• 1-pound lean ground meat (ground turkey, ground chicken, or lean ground beef)
• 1 egg
• ⅓ cup old-fashioned oats
• ½ onion, diced
• 1 cup grated zucchini, liquid squeezed out well (typically 1-2 medium-sized zucchini)
• 1 Tablespoon dried oregano
• 2 Tablespoons lemon juice (typically juice from one medium-sized lemon)
• 1 teaspoon salt
• 1 teaspoon black pepper

Mix all ingredients in a large bowl until well combined. Spoon out about 1 tablespoon of the mixture and roll in your hands to form a ping pong ball-sized meatball.

Several possible cooking methods:

Oven: Preheat oven to 400°F. Lightly spray a baking sheet with cooking spray. Spread meatballs out on a baking sheet so they do not touch. Bake for 10 to 12 minutes.

Stovetop: Heat a large skillet over medium-high heat. Lightly spray with cooking spray. Add meatballs in batches so they do not touch while in the pan. Cook for 8-10 minutes, tossing halfway through.

Air Fryer: Preheat air fryer to 380°F. Lightly spray air fryer basket with cooking spray. Add meatballs in batches so they do not touch while cooking. Cook for 6-8 minutes, tossing halfway through.

Pork or lamb should be cooked to 145 degrees F. Ground beef to 155 degrees F and ground chicken or turkey to 165 degreed F. Makes 5 servings. Approximately 190 calories per serving. 450 mg sodium and 20 grams protein.

The “Med Instead of Meds” website also has recipes for Taco Meatballs, Mozzarella Meatballs and Spicy Buffalo Meatballs. For these and more recipes and details on the Mediterranean diet visit the website at medinsteadofmeds.com

“Med Instead of Meds” was developed by nutrition and health professions from NC State University and NC Division of Public Health. They call it “Med Instead of Meds” because people that follow the Mediterranean Diet may be able to reduce the medications they are currently taking.

Syracuse is a Family and Consumer Science team member and can be reached at N.C. Cooperative Extension, Brunswick County Center 910-253-2610 or by email at clsyracu@ncsu.edu