Coaching by G

Author: megancm

Recipe of the Month: Italian Wedding Soup

Print Recipe

Italian Wedding Soup

This soup is packed with protein and fresh vegetables. You can use whatever greens you have on hand or add frozen veggies too. You can also easily half the soup recipe and then freeze half the meatballs for a quick dinner another night.
Prep Time30 minutes
Cook Time30 minutes
Total Time1 hour
Course: Main Course
Cuisine: Italian
Keyword: Soup
Servings: 6 people

Ingredients

FOR THE MEATBALLS:

  • 1 1/2 lb. pastured grass-fed ground beef
  • 1/2 lb. ground pork or all ground beef
  • 1 tsp. sea salt
  • 1/2 tsp. ground black pepper
  • 2 large eggs lightly beaten
  • 2 cloves garlic minced
  • 2 tbsp. parsley freshly chopped
  • 1 tsp dried oregano
  • 1 tsp onion powder
  • 1 1/3 cup fresh breadcrumbs
  • 1/2 cup Parmesan or Romano cheese finely grated
  • 2/3 cup milk or water

FOR THE SOUP:

  • 2 tbsp. olive oil
  • 1/4 tsp. crushed red pepper flakes optional
  • 1 1/4 cup diced yellow onion about 3/4 -1 onion
  • 1 1/4 cup diced celery 4-5 stalks
  • 1 1/2 cup diced carrots 3 large carrots
  • 4 cloves garlic finely chopped or minced
  • 8 cups chicken broth
  • 1 tbsp lemon juice about half a lemon
  • 5 cups dark leafy greens escarole, spinach, swiss chard, or kale chopped coarsely
  • sea salt to taste
  • black pepper to taste
  • 1/4 cup freshly chopped parsley
  • 1/2 tsp. dried oregano
  • grated/finely shredded parmesan for serving

Instructions

  • Preheat oven to 350 degrees.
  • In a bowl, combine all of the 'for the meatballs' ingredients. Using your hands, gently combine.
  • With a melon baller or a teaspoon, drop ~1 - 1 1/4 inch balls onto two parchment paper lined baking sheets. Using your hands, go back through and roll the meatballs into round circles, they don't have to be perfect.
  • Place in oven and bake for 30 minutes (swap placement of trays halfway through), or until cooked through and lightly browned. Set aside until soup is ready.
  • While the meatballs bake, heat olive oil over medium-high heat in a dutch oven or large soup pot.
  • Add the onions, celery, carrots, red pepper flakes, and garlic. Season with a little salt and pepper, and sauté until softened, about 5-7 minutes.
  • Add the chicken broth and lemon juice and bring to a boil. Then, reduce heat to a low simmer (medium-low heat or low heat depending on your stovetop). Simmer for about 10-20 minutes (or until meatballs are done).
  • Add the parsley, oregano, and the leafy greens. Stir until just wilted.
  • Add the cooked meatballs into the soup, taste and add salt and pepper, to taste.
  • Ladle soup into bowls, sprinkle with parmesan and enjoy!

Notes

  • The meatballs freeze well. You can make double the meatballs recipe and freeze half, or make the full recipe of meatballs (freeze half) and make half the soup recipe (for 4 people).
  • To freeze the meatballs: once they are cooked and have cooled, put your pan straight in the freezer. Leave them for about 1-2hrs, then take them out and throw them into a freezer bag. Squeeze out as much air as you can, and then put back in the freezer for up to 3-4 months.

Tried this recipe? Mention @coachingbyg or tag #coachingbyg!

The Importance of Sleep

“Lots of students are suffering from depression, anxiety and A.D.H.D., all of which can be symptoms of sleep deprivation or worsened by it.”

There is a plethora of information now about why we sleep; it is the most important thing that we do. Here is a link to a recent NYTimes article detailing some of the pitfalls college students face by not sleeping well.

Sleep is not just about quantity. It is also very important to get quality sleep.  Our world is governed by lunar cycles and as humans so are we.  As the sun “rises” so should we.  As the sun “sets” so should we.  Fighting this natural rhythm is a way of life for some people. As a coach, what often surprises me is the amount of false pride people have about their self-diagnosed need for less sleep. No one needs less sleep. All people, regardless of their age, need sufficient sleep. Lack of sleep can kill you; it can make you sick, depressed, anxious, angry, slow, legally “drunk”, and clumsy.

Being sleep deprived will not make you better at anything. Get sleep. Take pride in your ability to go to bed at the same time and wake at the same time every day—not just work or school days-everyday. Through creating healthy habits, you are setting yourself up for success. Good sleep habits will serve you well in every aspect of your life. It will help you in school, work, sport, and social situations.

Create healthy bedtime rituals of no screen use 2 hours before bed (or using blue-light blocking glasses available on Amazon), having the bedroom dark and cool, no WiFi, and heading to bed well before midnight. You will not only feel better, you will be happier and be more productive.  If you have trouble falling asleep, start a meditation practice. There are several apps available that offer fantastic guided meditations. One of my favorites is 10% Happier. It is also important to engage in evening activities that are calming and relaxing like taking a hot bath before bed and reading an actual book, you know, the kind with pages you turn. If you master sleep, everything else will come much easier. Have questions about how to create the best conditions for great sleep hygiene? Schedule a free consultation with Coaching by G today online or by phone (708-267-7173).

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