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Italian Neatballs in Red Sauce

By Fredrica Syren

Finally fall came to San Diego, and this week has been rainy and cold. Rainy days make me want to sit in the kitchen and smell the aroma of hearty foods such as these Italian neatballs with a rich tomato sauce. I promise you, there was a lot of slurping around the table when I served it.

Walnuts taste great and should be part of our diets regularly. For us living here in the U.S and want to focus on eating for sustainability, walnuts are a great food because 38% of all walnuts are grown in the U.S. Of that 38%, the vast majority (almost 90%) come from California. Walnuts is consider a “super food” because they are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find omega-3 fatty acids. These neatballs are a great way to enjoy the benefits of eating walnuts.



  • 1/2 cup walnuts
  • 1 garlic clove, grated
  • 1/2 cup yellow onion, diced
  • 1/2 cup shiitake mushrooms, chopped
  • 1 tbs. canola oil
  • 1 1/4 cup grated cheese
  • 1 tbs. Bragg’s liquid amino or light soy sauce
  • 1 1/2 tsp. Italian seasoning
  • 1/2 cup rolled oats
  • 1 tbs. Vital wheat gluten
  • Black pepper to taste

Place walnuts in a food processor and mix until it’s a fine meal. Heat oil on medium heat in a skillet. Saute garlic and onion for a few minutes until glossy, not brown. Add shiitake mushrooms and saute for another minute or so. Add mix to ground walnuts and stir for 10 seconds. Add cheese, Bragg’s or soy sauce, Italian seasoning, rolled oats and gluten. Mix for 30 seconds or until you have a sticky ball of dough. Preheat oven to F400. With wet hands, create dough balls to desired size. Place in a greased baking dish and bake for 10 minutes. Now make the sauce.

Tomato Sauce:

  • 1/4 cup yellow onion, diced
  • 1 large garlic clove, grated
  • 1 tbs. canola oil
  • 1/2 tbs. Italian spice
  • 1 can fire roasted diced tomatoes
  • 1/2 cup water
  • 2 tsp. sugar
  • 2 tbs. ketchup
  • Salt to taste
  • Pepper to taste

About Green Mom

Fredrica Syren, the author and founder of Green-Mom.com, was born in Sweden. Her mother was a classically trained chef who introduced her to many eclectic flavors and skills at a young age. Her mom’s passion for the outdoors and gardening planted the seed for her own love of nature and healthy eating. She received a degree in journalism and has worked as a print, Internet and broadcasting journalist for many years with big businesses within Europe and the United States. After her mom was diagnosed with terminal cancer and she with pre-cancer, Fredrica changed her career to become a full time yoga teacher and activist. A longtime world traveler, foodie and career woman, she was exposed to many facets of life, but nothing inspired her more than becoming a mom. After her first-born, Fredrica began a food blog focusing on local, seasonal, organic & vegetarian dishes. Years of food blogging developed into the cookbook Yummy in My Tummy, Healthy Cooking for the Whole Family. Upon the arrival of her second child, Fredrica founded Green-Mom.com. Her vision was to establish a site providing insight about gardening, home and personal care, baby & child, and of course food & nutrition. Green-Mom.com hosts many talented writers shedding light on ways to incorporate eco-friendly and nutritious practices for busy families. She is an advocate for organic, local and sustainable businesses. Fredrica hopes to inspire social change through her lifestyle, passion and business. Fredrica lives with her husband James Harker-Syren and their three children in San Diego, CA.

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