18d • Healthy Recipes 🍲
🍲 Healthy Italian Wedding Soup (Comfort Food Without the Crash)
One of the biggest mistakes people make when trying to “eat healthier” is assuming comfort food has to be eliminated. It doesn’t. It just needs to be upgraded.
This healthier version of Italian Wedding Soup keeps the flavor, warmth, and satisfaction—while supporting energy, digestion, and sustainable weight management.
🛒 Ingredients (Serves 4–6)
For the meatballs
- 1 lb lean ground turkey (93% lean preferred)
- 1 egg
- ½ cup almond flour or whole-wheat breadcrumbs
- 2 cloves garlic, minced
- 1 tsp Italian seasoning
- ½ tsp salt
- ¼ tsp black pepper
For the soup
- 1 tbsp olive oil
- 1 small onion, diced
- 2 carrots, sliced
- 2 celery stalks, sliced
- 8 cups low-sodium chicken bone broth
- ½ cup whole-wheat or chickpea acini di pepe (or small pasta of choice)
- 4 cups fresh spinach or escarole, chopped
- ¼ cup grated Parmesan (optional)
- Fresh lemon juice (optional, but recommended)
👩🍳 Instructions
- Prepare the meatballsIn a bowl, combine all meatball ingredients. Mix gently and form into small, bite-sized meatballs.
- Brown the meatballsHeat olive oil in a large pot over medium heat. Lightly brown the meatballs on all sides (they don’t need to be fully cooked yet). Remove and set aside.
- Build the soup baseIn the same pot, add onion, carrots, and celery. Sauté for 5–7 minutes until softened and aromatic.
- SimmerAdd bone broth and bring to a gentle boil. Add pasta and cook according to package instructions.
- Finish strongReturn meatballs to the pot and simmer for another 5–7 minutes until cooked through. Stir in spinach until wilted.
- ServeTop with Parmesan and a squeeze of lemon juice for brightness.
💪 Why This Soup Works for Wellness
- High Protein, Lower FatLean turkey helps preserve muscle and supports satiety without excess calories.
- Gut & Joint SupportBone broth provides collagen, amino acids, and minerals that support digestion and recovery.
- Blood Sugar FriendlyWhole-grain or chickpea pasta slows digestion compared to refined pasta, helping prevent energy crashes.
- Volume Without OvereatingHigh water content + fiber-rich vegetables = fullness without heaviness.
🧠 Patrick’s Wellness Take
This is exactly the kind of meal that fits a real lifestyle. You can meal prep it, reheat it, and still feel energized afterward—not sluggish or inflamed.
Healthy living isn’t about restriction. It’s about smart substitutions that you can sustain long term.
If you try this, drop a comment below and let me know:
- Did you meal prep it?
- Did it keep you full longer than expected?
- Any tweaks you made that worked well?
We build momentum through simple, repeatable wins.
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🍲 Healthy Italian Wedding Soup (Comfort Food Without the Crash)
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