BUCKWHEAT MEATBALL BAKE

Fibre-rich and half the price of quinoa, buckwheat produces short-chain fatty acids when digested, improving your gut health and lowering your risk of colon cancer

INGREDIENTS

600g beef mince • bunch of parsley, chopped • 6 tbsp Worcestershire sauce • 8 tbsp tomato ketchup • 2 onions, chopped • 4 tbsp vegetable oil • 400g tin of chopped tomatoes • 1 tbsp Dijon mustard • 200g roasted buckwheat • 200g Cheddar, grated

METHOD

1 | Before it all gets going, preheat the oven to 180°C.

2 | In a large bowl, combine the mince, parsley and half the Worcestershire sauce, ketchup and onions. Divide the mixture up into 20 balls and place to one side – then you’ll want to wash your hands.

3 | Fry the rest of the onions in the oil. Pour in the tomatoes, mustard, 100ml water and the remaining Worcestershire sauce and ketchup. Simmer for 10 mins, blend until smooth, then stir in the buckwheat.

4 | Brown your meatballs in a frying pan, then place in an oven-proof dish and cover with the sauce. Top the whole thing with cheese, bake for 20 mins, then serve up and tuck in.