Category: Nutrition

2 Servings

10 minutes

Ingredients

2 Carrot (medium, sliced)

945 milliliters Bone Broth

1 ½ cups Canned Beets (cooked)

½ tsp Sea Salt

Directions

1. Place the carrots and the broth in a saucepan. Bring to a boil, then reduce the heat and cook on medium-low, covered, until the carrots are tender, for about five minutes.
2. Add the beets and the salt and cook until heated through, about two minutes.
3. Use an immersion blender or carefully transfer to a blender. Purée the soup until it is smooth.
4. Divide evenly between bowls and enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to three days. Freeze for up to three months.

Serving Size: One serving is equal to approximately two cups.

Make It Vegan: Use vegetable broth.

More Flavor: Add ginger and/or garlic. Roast fresh beets until cooked through and purée with the carrots.

Additional Toppings: Add fresh herbs like chives and/or parsley.

30 minutes, 2 servings

Ingredients for Greek Meatballs:

Meat – 1 lb Ground Turkey, ¼ cup Panko Breadcrumbs, 1 Egg, ¼ cup Feta cheese, ¼ cup Red onion, 5 Garlic clove, dried oregano, dill, cumin, salt & pepper!

Homemade tzatziki sauce – A zesty Greek yogurt sauce made with garlic, herbs and grated cucumber! It’s the perfect compliment to your Mediterranean style meatballs! (Store bought tzatziki sauce can be used instead.)

How To Make:

1. Preheat your oven to 400 degrees and line a baking sheet with parchment paper.
2. Form your meatballs: Then add your meatball ingredients to a large bowl and mix them together with your hands. Form the mixture into 1 inch balls and place the balls on your prepared baking sheet.
3. Bake. Then, place the pan in the oven and bake for 15-20 minutes.
4. Service! Once done, serve with your tzatziki sauce and fresh lemon wedges.
5. Enjoy!

Looking to make healthier choices? Chat with Kristy, our expert in Holistic Nutrition. Get started today, click here: https://movatiathletic.com/members/#nutrition .

6 servings

4 hours 15 minutes

Ingredients

680 grams Lamb Shoulder Chop (boneless, chopped into 1-inch cubes)

1 ½ cups Canned Coconut Milk

1 Yellow Onion (medium, diced)

1 Scotch Bonnet (optional, finely chopped)

3 tbsps Tomato Paste

2 tbsps Curry Powder

2 tbsps Thyme (fresh, plus more for garnish)

2 tbsps Ginger (finely chopped)

2 tbsps Tamari

3 Garlic (finely chopped)

2 tsps Ground Allspice

1 tbsps Arrowroot Powder

Directions

1. Add all of the ingredients to the pot of a slow cooker. Stir to combine.
2. Cover and cook on high heat for four hours or on low heat for eight hours, until the lamb is tender. Remove any fat from the surface, if desired.
3. Divide evenly between bowls and enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to five days or freeze individual portions for up to three months.

Serving Size: One serving is equal to approximately one cup.

More Flavor: Serve with rice and peas.

Additional Toppings: Green onions, cilantro, parsley.

No Scotch Bonnet Peppers: Use a different hot pepper like Serrano, Anaheim, or Thai red chili peppers.

2 Servings / 25 minutes

Ingredients

170 grams Dark Chocolate (roughly chopped)

¼ cup Cocoa Powder

1 ½ tbsps Vanilla Protein Powder

2/3 cups Sunflower Seed Butter

1 cup Pistachios (removed from shell, divided)

Directions

1. Add the dark chocolate, cocoa powder, protein powder, sunflower seed butter, and half the pistachios to a food processor and blend until well mixed and sticky. Add more sunflower seed butter if the mixture is too dry, or more pistachios if too wet.
2. Transfer to a mixing bowl and form into even balls with your hands, roughly one-inch in diameter.
3. Crush the remaining pistachios and coat each ball evenly. Store in the fridge or freezer until ready to enjoy.

Notes

Leftovers: Refrigerate in an airtight container for up to seven days or in the freezer for three months.

Serving Size: One serving is equal to one ball.

More Flavor: Add vanilla extract.

Nutrition

Amount per serving

Calories 189

Fat 15g

Carbs 11g

Fiber 3g

Sugar 5g

Protein 5g

Cholesterol 0mg

Sodium 4mg

Vitamin A 53IU

Vitamin C 1mg

Calcium 29mg

Iron 2mg

5 hours

30 minutes

Ingredients

454 grams Chicken Thighs (boneless, skinless)

1/3 cup Quinoa (dry, rinsed)

1 cup Black Beans

2 tbsps Taco Seasoning

3 cups Fire Roasted Diced Tomatoes (from the can, with juices)

750 milliliters Bone Broth

1 cup Cilantro (chopped, divided)

1 Avocado (large, sliced)

½ cup Plain Greek Yogurt (optional)

2 cups Corn Tortilla Chips (crumbled)

Directions

1. Place the chicken, quinoa, beans, taco seasoning, tomatoes, broth, and half of the cilantro in a slow cooker. Stir, cover, and cook on low for five hours.
2. Remove the chicken from the soup and shred with two forks. Return to the soup and mix well.
3. Divide evenly between bowls and garnish with avocado, yogurt, corn tortillas, and the remaining cilantro. Enjoy

Notes

Leftovers: Refrigerate in an airtight container for up to five days or freeze for up to three months.

Serving Size: One serving is equal to approximately two cups.

More Flavor: Season with sea salt and ground black pepper, lime juice, corn, onions, garlic, and/or red bell pepper.

Additional Toppings: Hot sauce and/or cheese.

Dairy-Free: Omit the yogurt.

3 Servings

30 minutes

Ingredients

1 tbsp Extra Virgin Olive Oil

2 Garlic (clove, minced)

1 Yellow Onion (chopped)

340 grams Extra Lean Ground Turkey

1 cup Lentils (cooked)

1 ½ cups Red Kidney Beans (cooked)

4 cups Diced Tomatoes (from the can, with the juices)

1 ½ cups Vegetable Broth, Low Sodium

1 tsp Chili Powder

2 tsps Cumin

Directions

1. Preheat the oil in a large skillet or pot over medium-high heat. Add the garlic and onions. Stir and cook for approximately two minutes or until tender. Add the turkey, breaking it up as it cooks. Cook for five to seven minutes or until browned.
2. Add the lentils, beans, diced tomatoes, broth, chili powder, and cumin. Stir well to combine.
3. Bring the chili to a simmer and let it cook for about 20 minutes or until the liquid has reduced to your preferred consistency. Stir occasionally.
4. Divide evenly between bowls and enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to four days. Freeze individual portions for up to three months.

Serving Size: One serving is approximately two cups.

Additional Toppings: Shredded cheese, sour cream, chopped green onions, avocado slices, and/or cilantro.

4 Servings

25 minutes

Ingredients

454 grams Lean Ground Pork

2 tsps Sea Salt (divided)

4 cups Napa Cabbage (thinly sliced)

2 cups Shiitake Mushrooms (sliced)

1.2 liters Bone Broth

4 stalks Green Onion (sliced, plus more for garnish)

1 tbsp Ginger (minced)

2 Garlic (clove, minced)

2 tbsps Coconut Aminos

Direction

1. Heat a large pot over medium-high heat. Once hot, add the meat, breaking it up as it cooks. Cook for three to five minutes. Season with half of the salt. Set aside, keeping the juices from the meat in the pot.
2. Add the cabbage, mushrooms, and the remaining salt to the pot. Sauté for five minutes, stirring occasionally, or until tender.
3. Add the broth, then add the cooked pork, green onions, ginger, and garlic. Simmer for five minutes or until heated through. Turn off the heat and stir in the coconut aminos.
4. Divide evenly between bowls and enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to four days.

Serving Size: One serving is equal to approximately two cups.

Serve it With: Sliced dumpling wrappers, cooked rice, or noodles.

Additional Toppings: Bean sprouts, green onions, and/or cilantro.

More Flavor: Simmer on the stove longer for a deeper flavor.

6 servings

4 hours 15 minutes

Ingredients

4 stalk Green Onion (divided)

1 cup Cilantro (divided)

1.8 kilograms Whole Roasting Chicken

2 stalks Celery (chopped)

2 cups Shiitake Mushrooms

¼ cup Ginger (sliced)

2 tbsps Star Anise (whole)

1 tsp Black Peppercorns

1 tbsp Sea Salt (coarse)

8 cups Water (plus more if needed)

Directions

1. Place 3/4 of both the green onions and cilantro at the bottom of a slow cooker. Gently place the whole chicken on top, breast-side up.
2. Add the celery, mushrooms, ginger, star anise, peppercorns, and salt. Add the water, ensuring that the chicken is covered or almost covered. Add more water if needed.
3. Cook on high for four hours or on low for six hours. Once the chicken is cooked, carefully carve it into portions and distribute it evenly between bowls.
4. Add the mushrooms to the bowl and strain the broth to leave behind the cooked cilantro and green onions. Pour the strained broth over the chicken.
5. Chop the remaining cilantro and green onions and sprinkle over each bowl. Enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to four days.

Serving Size: One serving equals approximately 3/4 cup of cooked chicken and two cups of broth.

Serve it with: Cooked rice, noodles, or your favorite grain.

Additional Toppings: Sriracha or kimchi.

6 servings

50 minutes

Ingredients

2 tbsps Extra Virgin Olive Oil

454 grams Pork Sausage (casing removed)

1 Yellow Onion (small, finely chopped)

2 Carrot (large, peeled, chopped)

2 stalks Celery (large, chopped)

2 Sweet Potato (Japanese, small, peeled, diced)

2 Garlic (cloves, minced)

4 cups Chicken Broth, Low Sodium

2 cups Water

2 tbsps Italian Seasoning

Direction

1. Heat the oil in a Dutch oven or large pot over medium heat. Add the sausage and cook for seven to eight minutes or until it is browned, breaking it up as it cooks. Remove and set aside.

2. Add the chopped onion and sauté for three to four minutes or until softened. Add a splash of broth or water if needed. Add the carrots, celery, sweet potato, and garlic to the pot and sauté for four to five minutes. Add another splash of broth or water if needed.

3. Add the cooked sausage back in along with the broth, water, and Italian seasoning. Bring to a boil and then reduce the heat and simmer, partially covered for 20 to 25 minutes or until the potatoes and vegetables are tender.

4. Divide into bowls and enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to three days. Freeze for up to one month.

Serving Size: One serving is approximately 1 1/2 cups.

Make It Vegan: Use a plant-based sausage alternative.

More Flavor: Add some lemon juice while cooking, which can also help prevent the potatoes from browning.