Next week is January 2018 and coming off the holidays, is it just me or are you full? Like, really, really full. After a month-plus of glorious indulging…indulging in sweets, appetizers, holiday cocktails, and decadent dinners, January is a great time to give your body a refresh and a detox.
Merriam-Webster defines Detox as a regimen or treatment intended to remove toxins and impurities from the body. You don’t have to stop with the body though, detox your mind and spirit too. In 2018, one of my top goals is to rid myself of thought and feeling toxins, fear and anger. I cannot banish them completely of course, fears will still pop up (daily likely) and that guy that won’t let me merge into traffic coming out of the Lincoln tunnel (breathe, Carrie) could still cause me to scream not-so-nice-words at him. However, what I CAN control, is my response to these thoughts and feelings, so that they do not take hold of me, fester, and grow. I can face my fears…they are feelings, not facts. I can let go of anger and be grateful that I have a car to drive in, a job that pays the bills to drive to, and a beautiful home and kids that create most of the bills 🙂 Judgment is another toxin. We tend to form unrealistic beliefs and false ideals and then we judge ourselves and others by those. For me, I created this vision of what the perfect (fill in the blank) looks like, for example, the perfect Mom, perfect family Christmas, perfect Entrepreneur. By having these false ideals in my head, I judge myself and others by them and inevitably everyone, including me, falls short – because no one and nothing is perfect! I am really looking forward to Gabrielle Bernstein’s new book coming out on Jan. 2, Judgment Detox: Release the Beliefs That Hold You Back from Living A Better Life, which I just placed a pre-order for!!
Ok, back to the Body Detox! To give you a kick start, I have 3 easy, delicious, and healthy meals to give your system a break from all of the high fat, high calorie, high sugar foods you may have eaten over the last few weeks. These 3 meals are also great for the entire family with flavors the kids will enjoy too!
So, what is on the menu? Cabbage, yay!!! Ok, DON’T LEAVE YET!!!! I promise, cabbage can be and IS soooo delicious in these recipes and it is incredibly healthy with so many benefits. Cabbage is a cruciferous vegetable, like kale and broccoli. We all know the health benefits of kale and broccoli, but cabbage is often overlooked and packs quite a punch in the health benefit department. Also, you can get a large 3lb head of cabbage that can contribute to several meals for not a lot of money, so it’s a win, win, win!
In terms of the health benefits…first, cabbage has antioxidants, which help stop or delay damage to cells. It is an excellent source of vitamin C and a good source of manganese, both of which act as antioxidants. Cabbage also provides anti-inflammatory benefits and is a great source of fiber, providing digestive tract support.
Detox Cabbage Soup
First in this week’s plan is a really easy, surprisingly filling, low-calorie, veggie-packed DETOX CABBAGE SOUP, which is a great way to kick off your system cleanse! This soup is light, but filling with cabbage, tomato, carrots, onion, and garlic. It is also so easy because it is made in the slow cooker, but you can make it faster on the stove as well. It is so good for you and so low calorie, that this makes a great dinner, lunch the next day, and snack whenever you get hungry! For more details on Detox Cabbage Soup CLICK HERE or scroll down for the recipe.
Golumpki, Stuffed Cabbage
Next up is a dish that I grew up with, Golumpki, or Stuffed Cabbage. My Mom made this dish growing up and my brother and I thought the name was so funny – we mispronounced it, thinking it was called gwumpky. In fact, up until a couple years ago when I finally researched it, I still thought that was the name 🙂 Golumpki is a traditional Polish dish, but was also popular in Slavic culture, so my Mom’s family having Czechoslovakian ancestry, made this dish from time to time. It is basically meat filled cabbage rolls cooked in tomato sauce. The traditional recipe is made with ground beef, but I have created a lower calorie version with this white meat ground chicken recipe. Because the white meat chicken is a bit blander than the beef, I added parmesan, tomato paste, garlic, onion and paprika to the filling, which does the trick to give this healthier version a delicious taste where you will never miss the fat! Finish off the meal with roasted potatoes and you have a meal that the family will love. For more details on this Stuffed Cabbage Recipe, CLICK HERE or scroll down for the recipe.
Chicken and Seared Cabbage Salad
The last meal in this week’s Detox is a Chicken and Seared Cabbage Salad with carrots and broccoli. You can eat this by itself or on top of rice and it is great warm or cold! I love asian flavors and the nuttiness from the sesame oil, the saltiness from the soy sauce, with the sweetness from the honey and vinegar are a wonderful combination. For the chicken, a simple roasting in the oven and then shredding by hand is all that is needed before adding it to the Cabbage mixture. The carrots, broccoli, cabbage, garlic, and scallion are seared in a saute pan, then mixed with the chicken and sauce. This is a healthy and delicious simple recipe that you will want to come back to again and again! Leftovers are great in your lunch the next day too :). For more details on this Chicken and Seared Cabbage Salad CLICK HERE or scroll down for the recipe.
I hope you enjoy this week’s Detox Meal Plan and feel cleansed and rejuvenated to kick off 2018!
Detox Week Shopping List
Here are 3 easy, delicious, and healthy meals to give your system a break from all of the high-fat, high-calorie, high-sugar foods you may have eaten over the last few weeks. These 3 meals are also great for the entire family with flavors the kids will enjoy too! You get 1 Shopping List, Pre-Ahead Instructions, and 3 recipes. Here is your Shopping List. For any item with an * this means to purchase the smallest amount package as possible as you only need a small amount. Be sure to check your pantry and fridge before shopping!!
- 3 lbs Green Cabage about 1 large head or 2 small
- 1 lb Bag Carrots
- 1 cup Broccoli florets
- 4 Scallions
- 5 cloves Garlic
- 2 Yellow onions, medium
- 24 oz Red Creamer Potatoes
- 4.5 oz tube or 6oz can Tomato Paste
- 1 15oz Can tomato sauce
- 1 15oz Can diced tomatoes
- 32 oz Vegetable broth
- 2 cups water
- 1 lb Ground chicken, White meat
- 3 8oz Chicken Breasts
- 1.5 cups Rice, uncooked
- 1/4 cup Parmesan Cheese grated
- Cayenne Pepper*
- Garlic Powder*
- Ground Pepper*
- White Wine Vinegar*
- Sesame Oil*
- Soy Sauce*
- Extra Virgin Olive Oil*
Detox Week Prep-Ahead List
Here are the ingredients that you can prepare day(s) in advance to make your life even easier on the meal night. I like to do all of my prep for the 3 meals on Sunday and then cook on the night of. Enjoy!
Steam Cabbage: For the Stuffed Cabbage, remove the core from 1 cabbage head and place in a steamer. Steam until the outer leaves are soft and can easily be removed. You can do this in stages, removing the outer leaves then returning to the steamer to steam the next few layers of leaves, then removing them until you get to about 12-14 large leaves. You can also boil the cabbage head in water if you do not have a steamer. Place in storage container and store in fridge.
Shred Cabbage: For the Chicken & Cabbage Salad, take the remaining head of cabbage from steaming (center shoud still be raw) and thinly slice or shred 3 cups of cabbage. If needed use the second head of cabbage. Place in storage bag and store in fridge.
Chop Cabbage: For the Detox Cabbage Soup, chop the remaining cabbage into bite-size pieces to get 5 cups.
Carrots: Dice 1 cup for soup, put in storage bag and store in fridge. Dice another 1 cup for Chicken and Cabbage Salad, out in baggie and store in fridge.
Onions: Dice 2 medium onions and store separately in bags in fridge, 1 for the soup and 1 for the Stuffed Cabbage.
Cut off broccoli florets and break up into bite-size pieces for Cabbage Salad.
Finely slice 4 Scallions, put in bag and store in fridge for Cabbage Salad.
Mince 5 cloves of garlic. Separate 1 clove into the same bag as the Stuffed Cabbage onions. Put 3 cloves into the same onion bag as the Soup onions. Put the remaining clove in the same bag as the 3 cups of shredded cabbage for the cabbage salad.
Roast the chicken for the Chicken and Cabbage Salad: Season the chicken breasts with salt and pepper and put into a 400 degree F oven for 20 minutes. When the internal temperature reaches 165 degrees F, take them out of the oven and allow to cool. Once cooled, shred the chicken by hand into bite-size pieces. This step can be done 1-2 days in advance of eating.
You can make the Golumpki, Stuffed Cabbage Recipe ahead of time and simply reheat it on the night you want to eat it.
You can make the soup ahead of time and simply reheat it on the night you want to eat it.
Detox Cabbage Soup
This Detox Cabbage Soup is a really easy, surprisingly filling, low-calorie, veggie-packed recipe that is a great way to kick off your system cleanse! The soup is light, but filling with cabbage, tomato, carrots, onion, and garlic. This recipe is made in the slow cooker, but you can make it faster on the stove as well. It is so good for you and so low calorie, that this makes a great dinner, lunch the next day, and snack whenever you get hungry!
- 1 cup Carrots, diced
- 1 Yellow Onion, medium, diced
- 2 cloves Garlic, minced
- 5 cups Cabbage, diced
- 15 oz Diced Tomatoes, 1 can
- 3 Tbls Tomato Paste
- 3 cups Vegetable Broth
- 1/4 tsp Cayenne Pepper optional
- 1/4 tsp Fresh Ground Pepper
- 1-2 cups Water to cover ingredients
Chop the cabbage into 1 inch pieces. If there is leftover cabbage from the Golumpki, Stuffed Cabbage Rolls, then start by using that up in this soup. Then move on to the second cabbage head if needed to get to 5 cups of chopped cabbage. Add all cabbage to the Slow Cooker pot.
Dice the onion and carrot. Mince the garlic.
Add all ingredients to the pot with the cabbage: onion, carrot, garlic, can of diced tomatoes, tomato paste, vegetable broth, cayenne pepper (optional), salt and pepper to taste. Add 1-2 cups water, enough to completely cover all of the ingredients or to fill to the top of the pot.
Set the slow cooker to whatever time frame suits you best. Cook on high for 4 hours or up to 8 hours depending on your schedule. If you cook it only for 4 hours, test the cabbage and carrots to make sure they are cooked enough.
Serve and Enjoy!
Golumpki, Stuffed Cabbage
This is a great make-ahead family dish! Golumpki is a traditional polish dish, but was also popular in Slavic culture, so my Mom's family having Czechoslovakia ancestry, made this dish. It is basically meat filled cabbage rolls cooked in tomato sauce. The traditional recipe is made with ground beef, but I have created a lower calorie version with this white meat ground chicken recipe. Because the white meat chicken is a bit blander than the beef, I added parmesan, tomato paste, garlic, onion and paprika to the filling, which does the trick to give this healthier version a delicious taste where you will never miss the fat! Finish off the meal with roasted potatoes and you have a meal that the family will love.
- 1 head Green Cabbage
- 1 clove Garlic minced
- 1 Yellow onion, medium finely diced
- 24 oz Red Creamer Potatoes quartered
- 2 Tbls Tomato paste
- 1 15oz can Tomato sauce
- 1 Tbls Garlic powder
- 1 tsp Salt
- 2 tsp Ground Pepper
- 1 lb Ground Chicken white meat
- 1 cup Rice, Cooked
- 1/4 cup Parmesan cheese grated
- 1/2 tsp Paprika
- 1 Tbls Extra Virgin Olive Oil or spray
Preheat oven to 350 degrees F
Remove the core from the cabbage head and place in a steamer. Steam until the outer leaves are soft and can easily be removed. You can do this in stages, removing the outer leaves then returning to the steamer to steam the next few layers of leaves. You can also boil the cabbage head in water if you do not have a steamer.
Remove about 12-14 outer leaves. The final number of rolls depends on how much meat you fill them with, but I generally get around 12 rolls.
In a large bowl combine the ground chicken, diced onion, minced garlic, egg, tomato paste, paprika, parmesan, rice, and salt and pepper. Make certain to thoroughly combine the ingredients together.
Lay a cabbage leaf down on a flat surface with the core end closest to you. Take some of the meat filling and put it in the center of the leaf.
Roll the bottom (core end) of the leaf up over the filling. Fold in the sides, then continue to roll up so you have a burrito-like roll.
Place with Roll end side down to hold in place in a baking dish that you sprayed with or rubbed Extra Virgin Olive Oil.
Continue to fill, roll, and line the dish with all of the Cabbage Rolls.
Mix the sauce in a medium bowl: tomato sauce, garlic powder, salt, pepper.
Pour the sauce all over the top of the Golumpki, Stuffed Cabbage Rolls. Then cover and bake for 1.5 hours.
While the Golumpki are baking, wash the red potatoes and then quarter, leaving the skins on. Place on a baking sheet, drizzle with 1 Tbls Extra Virgin Olive Oil, then sprinkle with Garlic Powder, Salt, and Pepper. Toss with your hands rubbing the oil and seasoning all over each potato slice. Roast in oven for 20 minutes or until fork-tender.
Serve 2-3 Rolls to each person, add potatoes, and Enjoy!
Chicken and Seared Cabbage Salad
This warm Chicken and Seared Cabbage Salad with carrots and broccoli can be eaten by itself or on top of rice and it is great warm or cold! I love asian flavors and the nuttiness from the sesame oil, the saltiness from the soy sauce, with the sweetness from the honey and vinegar are a wonderful combination.
- 3 Cups Cabbage thinly sliced
- 1 cup carrots finely diced
- 1 cup broccoli florettes broken into small pieces
- 4 scallions diced
- 1 garlic clove minced
- 1 tsp Extra Virgin Olive Oil
- 2 tsp sesame oil
- 3 Tbls Soy Sauce
- 1 Tbls Honey
- 2 Tbls white wine vinegar
- 3 Tbls water
- 3 8oz Chicken Breasts
- Salt to taste
- Ground Pepper to taste
- 1 cup uncooked rice
- 1 cup veggie broth
If you are going to have rice with this salad, then add 1 cup uncooked rice to 1 cup water and 1 cup vegetable broth. Bring to a boil, stir, then reduce heat to a light simmer, cover the pot, and let cook for 20 minutes. At 20min, turn off heat and let sit covered until you are ready to serve.
Season the chicken breasts with salt and pepper and put into a 400 degree F oven for 20 minutes. When the internal temperature reaches 165 degrees F, take them out of the oven and allow to cool. Once cooled, shred the chicken by hand into bite-size pieces. This step can be done 1-2 days in advance of eating.
Slice the cabbage thin or shred it into larger shreds to get 3 cups.
Dice the carrots and cut the broccoli florets into small bite-size pieces. Slice the scallions thin. Mince the garlic.
Make the sauce in a small bowl by adding 3 Tbls of water, 3 Tbls soy sauce, 2 tsp sesame oil, 1 Tbls honey, 2 Tbls Vinegar.
To a preheated large saute pan, add 1 Tbls Extra Virgin Olive Oil. Then add the carrots and broccoli. Cook for 4 minutes, stirring every minute or so. Next add the garlic, scallion (leave 1 tbls for garnish) and the cabbage and stir to mix and sear all of the cabbage.
Once the cabbage has started to soften slightly, Add the shredded chicken and the sauce, combining all of the sauce thoroughly with the chicken and veggies. Remove from heat and let cool.
Plate this warm salad over rice and enjoy! This can also be mixed with the rice and eaten cold the next day for lunch! Just add a drizzle more soy sauce and vinegar if you need more flavor the next day.