Ground turkey: 100g (3.5 oz), Egg: 25g (1/2 large), Breadcrumbs: 15g (2 tbsp), Parmesan cheese: 10g (1 tbsp, grated), Spinach: 75g (3 cups, chopped), Orzo pasta (dry): 30g (2 tbsp), Onion: 50g (1/3 medium, diced), Carrot: 50g (1 small, diced), Celery: 30g (1/2 stalk, diced), Garlic: 3g (1 clove, minced), Chicken broth, vegetable broth, or water: 400ml (1 3/4 cups), Italian herbs: 2g (1 tsp), Olive oil: 5ml (1 tsp), Fresh parsley: 5g (1 tbsp, chopped), Salt: to taste, Black pepper: to taste
1. In a bowl, mix 100g ground turkey, 25g beaten egg, 15g breadcrumbs, 10g grated Parmesan, 1g Italian herbs, a pinch of salt, and black pepper. Form into 6-8 small meatballs. 2. Heat 5ml olive oil in a medium saucepan over medium heat. Add 50g diced onion, 50g diced carrot, 30g diced celery, and 3g minced garlic; sauté for 3-4 minutes until softened. 3. Add 400ml chicken broth (or vegetable broth or water) and bring to a gentle boil. 4. Gently add the turkey meatballs, reduce heat, and simmer for 5 minutes. Stir in 30g orzo and cook for 8-10 minutes, until orzo is tender and meatballs are cooked through. 5. Add 75g chopped spinach and simmer 1-2 minutes until wilted. Stir in 5g chopped parsley, taste, and adjust salt and black pepper. 6. Serve hot, garnished with extra parsley and a sprinkle of Parmesan if desired.
This Italian wedding soup delivers selenium from turkey that activates glutathione peroxidase enzymes for cellular protection during menopause. Turkey provides zinc that supports immune function through T-cell activation. Spinach contributes lutein, which protects retinal cells from blue light damage for visual wellness. Orzo pasta delivers niacin that supports energy production through NAD pathways. Eggs provide lecithin that maintains cell membrane fluidity for optimal nutrient transport. Parmesan cheese contributes vitamin K2, which directs calcium to bone tissue for skeletal strength. Onions deliver quercetin that supports histamine balance for comfortable seasonal transitions. Carrots provide biotin that maintains healthy hair and nail strength. Celery contributes apigenin, which supports healthy cellular communication. Garlic delivers allicin that supports cardiovascular wellness through nitric oxide pathways. Italian herbs provide rosmarinic acid that supports respiratory wellness through bronchodilation. Fresh parsley contributes chlorophyll that supports natural detoxification pathways. This nourishing soup enhances short-chain fatty acid production in the gut microbiome, supporting optimal neurotransmitter balance while delivering essential micronutrients for overall vitality.
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