If you're not from MN you might not know that the largest ethnic group to settle MN was of Scandinavian orgin. While I do not have Scandinavian ancestors, it's hard to grow up in MN and to not be influenced by Scandinavian culture. A great place to visit in MN is the American Swedish Institute. I grew up on hot dishes (we're kind of known for them) made of cream of mushroom soup, dry onion soup mix, and Worcestershire sauce, which is also how my family makes Swedish meatballs. I don't know if this is a MN creation (grown out of a mix of Swedish culture and MN hot dish making), or just my families thing.
I have stopped using canned soup due to BPA which means no condensed mushroom soup..hmm that's a problem. I also stopped using dry onion soup due to the MSG in most brands and the realization that it's way easy and cheaper to make it on my own. This caused a problem for me last night because none of the recipes I could find had a non processed organic, from scratch version of my family recipe, so I winged it and it was fabulous. Better than the original.
This recipe works with my meatball recipe which I make a big batch of often and freeze the rest to use for pasta meals and Swedish Meatballs. You can re heat the meatballs from frozen or defrosted in the oven at 250 degrees or in a skillet on low on the stove. Then all you have to do is make the sauce and mashed potatoes or egg noddles. It took like 20-30 min to make (if using frozen home made meatballs). Not bad!
My Organic Omega 3 Meatball Recipe makes about 40 meatballs (make some for now freeze some for later)
Swedish Meatball Sauce
Prep time: 10 minutes
Cook Time: 20 minutes
Total time: 30 minutes
- 2 cups of organic whole milk
- 2 tsp of Better Than Bouillon organic mushroom base or an organic mushroom bouillon
- 2 tsp of organic beef broth bouillon
- 1 tsp organic Worcestershire sauce
- 1 tablespoon of organic unsalted butter
- 1 tablespoon of garlic powder
- 1 tablespoon of onion powder
- freshly ground black pepper to taste
- 1/2 cup to 1 cup of sliced mushrooms (optional)
- 1/2 medium onion thinly sliced (optional)
- 2 tablespoons flour (more or less depending on desired thickness)
- chopped fresh or frozen kale to taste (optional for garnish (an all brown meal looks pretty bland), and added nutrition)
- Create a rue by melting the butter in an 1-2 qt sauce pan and mixing in the 2 tablespoons of flour (more or less depending on desired thickness).
- Slowly add 2 cups or organic whole milk to the rue Heat on medium stirring occasionally.
- on a skillet cook the sliced mushrooms and onions on low heat until softened 10-20 min (or caramelized if you prefer)
- Add 2 tsp of Better Than Bouillon organic mushroom base or an organic mushroom bouillon, 2 tsp of organic beef broth bouillon, 1 tsp organic Worcestershire sauce,1 tablespoon of garlic powder, 1 tablespoon of onion powder, and freshly ground black pepper to taste. Continue to stir occasionally and cook until desired thickness. If it gets to thick add some more milk a little at a time. If it is to thin add a little bit of flour and let it cook for awhile to see if it is thick enough before adding more.
- Add onions and mushrooms to the sauce once it has reached the desired thickness. Pour over mashed potatoes or egg noodles and meatballs and garnish with fresh or frozen chopped kale to taste.