Healthy February Recipes

Italian Meatball Soup

Most Italian Meatball Soup recipes contain crusty bread and orzo pasta in addition to the meatballs and veggies, so in order to ensure your best fitness results we’ve left those high-calorie, high-carb ingredients out of this delicious recipe. Instead we’ve filled this comforting soup with wholesome ingredients like sweet potato, chickpeas, kale, tomatoes and onion. Serve hot and enjoy!

Servings: 10

Courtesy of RealHealthyRecipes.com

Here’s what you need…

  • 1 lb loose Italian sausage
  • 1 sweet potato, peeled and diced
  • 2 Tablespoons plus 1 teaspoon olive oil
  • 2 yellow onions, diced
  • 1 Tablespoon garlic, minced
  • 1 teaspoon dried Italian seasoning
  • ½ teaspoon sea salt
  • ½ teaspoon red pepper flakes
  • ½ cup dry white wine
  • 4 cups chicken broth
  • 1 (15 oz) can diced tomatoes in juice
  • 1 (15 oz) can chickpeas, drained and rinsed
  • 1 (5 oz) package baby kale

Instructions:

  1. Preheat the oven to 400 degrees F. Line 2 baking sheets with parchment paper.
  2. Form the sausage into 40 small meatballs using about a teaspoon of sausage per meatball. Place the meatballs on one of the prepared baking sheets and bake in the preheated oven for 10 minutes.
  3. In a medium bowl toss the diced sweet potato with 1 teaspoon of olive oil and a sprinkle of salt and pepper. Spread the sweet potato over the remaining baking sheet and bake in the preheated oven for 15-20 minutes, until tender.
  4. Heat the olive oil in a soup pot over medium-low heat. Add the onions, garlic, Italian seasoning, sea salt and red pepper flakes. Partially cover and cook for 10 minutes, until the onions are soft. Increase the heat to high.
  5. Deglaze the pot with the wine and cook until evaporated. Stir in the broth, tomatoes and sweet potato and bring to a boil. Reduce the heat to medium and simmer, 8-12 minutes.
  6. Stir in the meatballs, chickpeas and the kale until wilted. Season to taste with salt and black pepper. Enjoy!

Nutritional Analysis: One serving equals: 397 calories, 19g fat, 26g carbohydrate, 705mg sodium, 7g sugar, 9g fiber, and 20g protein.

Asian Spinach Salad

Here’s the perfect fresh salad to serve as a compliment to your next healthy stir-fry dinner. The dressing is simple to mix together at home and is filled with delicious Asian flavors like sesame and chili garlic. Use fresh organic spinach, radish and cucumber for the best flavor and highest nutritional value.

Servings: 4

Courtesy of RealHealthyRecipes.com

Here’s what you need…

For the Salad Dressing http://altmanfitness.com/altmanfitness-com/wp-content/uploads/sites/18/2017/03/2017-2-12.jpeg

  • 3 Tablespoons apple cider vinegar
  • 1 Tablespoon olive oil
  • 1 teaspoon toasted sesame oil
  • 1 teaspoon coconut palm sugar or honey
  • 1 teaspoon Dijon mustard
  • ½ teaspoon sea salt
  • ¼ teaspoon chili garlic sauce

For the Salad

  • 4 cups fresh spinach
  • 1 cucumber, sliced
  • 1 bunch of radish, sliced

Instructions:

  1. Whisk the dressing ingredients in a small bowl.
  2. Combine the spinach, cucumber and radish in a salad bowl. Toss with the dressing and season with salt and pepper. Enjoy!

Nutritional Analysis: One serving equals: 67 calories, 5g fat, 5g carbohydrate, 282mg sodium, 2g sugar, 2g fiber, and 2g protein.

Quinoa Nourish Bowl

Here’s a Nourish Bowl that’s a great recipe to model! Once you’re ready, get creative and add your own favorite greens, protein, healthy fat, veggies and healthy carbs to a bowl and dive in. Enjoy!

Servings: 2

Courtesy of RealHealthyRecipes.com

Here’s what you need…

  • ¼ cup uncooked quinoa
  • ½ cup chicken broth
  • 1 Tablespoons spaghetti sauce
  • 1 teaspoon water
  • 1 cup fresh spinach
  • 2 hard boiled eggs, peeled and sliced in half
  • ½ avocado, pitted and chopped
  • 6 cherry tomatoes, halved
  • sea salt and black pepper to taste

Instructions:

  1. Combine the quinoa and broth in a small pot over medium high heat. Bring to a boil, reduce the heat and cook, covered, for 15 minutes. Remove from heat and mix in the spaghetti sauce.
  2. In a small skillet place the water over medium heat. Add the fresh spinach and sauté until tender.
  3. Divide the quinoa between two bowls and top each with one of the eggs, and half of the spinach, avocado and tomatoes. Season to taste with salt and pepper. Enjoy!

Nutritional Analysis: One serving equals: 323 calories, 15g fat, 33g carbohydrate, 286mg sodium, 8g sugar, 10g fiber, and 15g protein.

Turkey Snack Meatballs

Wholesome snacking can be just as quick, simple and convenient as junk food snacking. Really! All it takes is a little bit of forethought. Make a batch of these Turkey Snack Meatballs on the weekend to set you up for a week filled with smart, healthy snacking. And just like that you take another giant step towards that leaner, healthier, more energetic you. The best version of you.

Servings: 20

Courtesy of RealHealthyRecipes.com

Here’s what you need…

  • 1 lb ground turkey
  • ½ cup yellow onion, diced
  • ¼ cup red bell pepper, diced
  • 2 Tablespoons fresh mint, minced
  • 2 Tablespoons red curry paste
  • 1 teaspoon ground cumin
  • 1½ teaspoon fresh ginger, minced
  • ½ teaspoon ground coriander
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper

Instructions:

  1. Preheat the oven to 350 F and lightly grease casserole pan with olive oil.
  2. Combine all ingredients in a large bowl, shape into 20 meatballs and place in the prepared pan.
  3. Bake for 25 minutes or until cooked through. Enjoy!

Nutritional Analysis: One serving equals: 50 calories, 2g fat, 3g carbohydrate, 116mg sodium, 1g sugar, 0g fiber, and 5g protein.


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