Weekly Meal Plan: Quinoa, the Supergrain!

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In keeping with our Detox/Healthy January theme, this week’s Weekly Meal Plan is all about Quinoa!  I actually have 2 other side-themes: Chickpeas and Cauliflower, but the star is Quinoa.  I have created 3 delicious recipes using Quinoa here.  Each will give you different textures and flavors, but use simple ingredients consistently in all recipes.  That means less waste and easy prep!

If you already make Quinoa at home, then you likely know how amazing it.  Quinoa, pronounced KEEN-wah, is actually an edible seed.  The Incas referred to it as the “mother of all grains” thousands of years back and believed it to be sacred.  It started to become really trendy around the world a handful of years ago.  Today we see it show up in a lot of new recipes and it has moved from being a specialty food item, to a mainstream grocery store item.  I started to cook with quinoa 2 years ago and use it in place of rice or pasta in a variety of dishes.  It is gluten-free, so I love that benefit as I look to reduce/cut gluten from my diet.

Quinoa is Packed with Health Benefits

There are so many health benefits with quinoa.  First, it is high in protein, which makes it a great addition to any vegetarian dish.  1 Cup of Cooked quinoa has 8g of complete protein containing all nine essential amino acids.  Quinoa contains almost twice as much fiber as most other grains – did you know that?  Fiber is of course, important for digestion, but also helps reduce high blood pressure, lower cholesterol and lower glucose levels.

Quinoa contains Iron, the antioxidant Manganese and Lysine, which is essential for tissue growth and repair.  It also is rich in magnesium, which promotes healthy blood sugar control and helps with detoxification, energy production, and the formation of healthy bones and teeth.  Last, but not least, Quinoa is high in Riboflavin (B2), which improves energy metabolism.  It is seriously a Superfood!

On this week’s menu…3 delicious and really healthy, no-guilt recipes that are low in calories and fat, gluten-free, and full of flavor!  The recipes this week serve 2 people, but are large portions, so you can easily portion them out for 2 adults + 2 small kids.  If you have older kids in the house or a household of 5+, then simply double the recipes.

Quinoa Mushroom Risotto & Cauliflower Steaks

The first dinner on the menu is a creamy Parmesan Quinoa Mushroom Risotto with Cauliflower Steaks.  They are perfectly seasoned and roasted in the oven.  This risotto recipe uses broth instead of wine to cook and thicken, while focusing just on the flavors from the garlic, parmesan, and mushrooms.  I also swapped the heavy cream for low fat milk and you will not miss any of the flavor, I promise!

The quinoa soaks up the broth just as rice does so you make it the same way.  Ladle in the liquid small amounts at a time, each time stirring and allowing it to absorb, then adding more until it is perfectly cooked and creamy.  The Cauliflower is seasoned with chili powder, cumin, and oregano.  It’s sturdy enough to stay in its “steak” slice as it roasts in the oven, releasing its natural sugars for delicious caramelization.  Truly amazing flavor!  For more details on Quinoa Risotto with Cauliflower Steaks, CLICK HERE or scroll down for the recipe. Enjoy!

 

Garbanzo & Black Bean Cakes with Cucumber Yogurt Sauce & Lemon Quinoa Salad

Garbanzo & Black Bean Cakes are the next recipe on our menu!  They have a light and flavorful Lemon Quinoa Salad topped with a Cucumber Yogurt Sauce that is delicious.  I love the contrast of warm food with a cool sauce and these bean cakes with cucumber yogurt sauce are just up my alley!

The cakes are loaded with Garbanzo Beans (Chickpeas) and Black Beans so you get this crunchy-on-the-outside, soft-on-the-inside texture. They are salty and hearty. Combined with the tangy and cool yogurt sauce that gives you a touch of crunch from the cucumbers, each bite is heaven! These cakes are baked rather than fried, so you get just as much flavor without all the fat. But of course, you can fry them if you prefer. Finally the Quinoa Salad is light and fresh with a simple lemon dressing, fresh red pepper, and scallions for a peppery bite. Amazing and good for you!

This dish is Vegetarian, but because of the flour used as a binder, it is not Gluten-Free.  However, simply substitute the flour for a gluten-free alternative like almond flour, rice flour, or more parmesan cheese!  For more details on this Garbanzo & Black Bean Cakes with Cucumber Yogurt Sauce and Quinoa Salad, CLICK HERE or scroll down for the recipe.

 

Creamy Cajun Beans & Cauliflower over Quinoa

I love spice and this Creamy Cajun Beans and Cauliflower over Quinoa are great because you can spice-it up or down as much as you want!  When you are trying to watch your calorie intake and increase the amount of water that you drink, adding spice to any recipe helps.  The spicier the dish, the more thirsty you get, the more water you drink, the fuller you feel, the less food you stuff in your mouth 🙂  At least, that’s how it goes for me.

The cajun flavors and healthy garbanzo beans, black beans, cauliflower, and mushrooms make this a hearty, creamy, and delicious dish.  The creaminess comes from creating a roux and then using low fat milk and broth, no fattening/high-calorie heavy cream here!  Serve this over our star supergrain, Quinoa and you will fall in love!  For more details on this Creamy Cajun Beans and Cauliflower over Quinoa, CLICK HERE or scroll down for the recipe.

I hope you try these wonderful Quinoa recipes and are well on your way to feeling healthy after the holidays again!

 

Quinoa Recipe Week Shopping List!

Here is the shopping list for all three delicious recipes in this week's meal plan.  These Quinoa recipes give you different cuisines, textures, and flavors, but use simple ingredients consistently in all recipes, which means less waste and easy prep!  For any item on the shopping list with an * you can purchase the smallest pack size possible as you only need a small amount.  Be sure to check your pantry and fridge before shopping!

Author Carrie Tyler

Ingredients

  • 10 oz White Button Mushrooms
  • 8 scallions green onions
  • 1 Head of garlic
  • 1 Large Head of Cauliflower
  • 1 Red Pepper
  • 1 Lemon
  • 1 Small Cucumber
  • Small bunch of Flat Leaf Parsley
  • Eggs*
  • 1 % Milk*
  • 3/4 cup Grated Parmesan Cheese
  • 1/2 cup Plain Greek Yogurt
  • 32 oz Vegetable Broth
  • 15 oz Can Garbanzo Beans
  • 15 oz Can Black Beans
  • 3 cups Uncooked Quinoa
  • All Purpose Flour*
  • Chili Powder*
  • Ground Cumin*
  • Dried Oregano*
  • Garlic Powder* eliminate if using a Prepared Cajun Seasoning Mix
  • Smoked Paprika* eliminate if using a Prepared Cajun Seasoning Mix
  • Onion Powder* eliminate if using a Prepared Cajun Seasoning Mix
  • Ground Cayene Pepper* eliminate if using a Prepared Cajun Seasoning Mix
  • Salt*
  • Ground Pepper*
  • Coconut or Extra Virgin Olive Oil*

Instructions

  1. Shop for these items and begin prepping them on the weekend before.

Quinoa Week Recipes - Prep-Ahead Instructions

These are the steps that you can do ahead to make cooking and meals easier during week nights!  I like to prep-ahead on Sunday mornings and put all ingredients for each recipe in baggies or storage containers in 3 larger Recipe Bowls or in different sections of the fridge, so I can just grab the ingredients for each all together.

Author Carrie Tyler

Ingredients

  • 10 oz White Button Mushrooms
  • 8 scallions green onions
  • 1 Head of garlic
  • 1 Large Head of Cauliflower
  • 1 Red Pepper
  • 15 oz Can Garbanzo Beans
  • 15 oz Can Black Beans
  • 2 cups Uncooked Quinoa

Cajun Seasoning

  • 1/2 tsp Chili powder
  • 1/4 tsp cumin
  • 1/2 tsp oregano
  • 1/2 tsp garlic powder
  • 1/4 tsp smoked paprika
  • 1/2 tsp onion powder
  • 1/2 tsp cayene or to taste
  • 1/2 tsp salt
  • 1/2 tsp ground pepper

Instructions

  1. Mushrooms:  Clean with a paper towel (not with water) and then slice the entire package of mushrooms.  Rough chop 1 cup of the mushrooms and place in baggie for the Risotto recipe.  Place the rest of the sliced mushrooms in a storage bag or container for the Creamy Cajun Recipe.  Place all in the fridge.

  2. Scallions: Finely slice 4 scallions separating the whites from the greens.  Place the whites and the greens in separate baggies for the Risotto Recipe.  Slice 2 scallions separating the whites from the greens. Place in separate baggies for the Bean Cakes and Quinoa Salad Meal.  Finally, slice another 2 scallions and place in baggie for the Creamy Cajun Recipe.

  3. Mince 2 cloves of garlic, split in half and place in baggies or storage containers for 2 recipes: 1) the Risotto and 2) the Garbanzo and Black Bean Cakes (you can actually just put the garlic in the same baggie/container with the beans in the step below as they all go into the food processor together)

  4. Prepare the Cauliflower: Cut off any excess stem hanging down and green leaves, but DO NOT remove the core, as this is needed to hold the "steaks" together during roasting.  Slice the Cauliflower in 3/4 inch slices.  You should end up with 2 ends and 3-4 large inside "steak" slices.  With the 2 end slices, break them up into small bite-size florets and place those in a baggie for the Creamy Cajun recipe.  Place the Cauliflower "steak" slices in another baggie for the Risotto and Cauli Steak Recipe.

  5. Dice a quarter of the red pepper and place in baggie for the Bean Cake and Quinoa Salad Recipe.

  6. Drain and Rinse the Garbanzo beans and Black beans.  Split both in half and place half combined in 1 baggie for the bean cake Recipe and half combined in another baggie for the Creamy Cajun Recipe.

  7. OPTIONAL PREP: If you really want to save time, you can make the quinoa ahead, though I like to make it on meal night, since it is such low maintenance while it cooks.  You will use it cold for the Bean Cake with Quinoa Salad recipe.  You will need to reheat it for serving with the Creamy Cajun Recipe.  To make the quinoa for 2 recipes (not the Risotto), rinse 2 cups quinoa under warm water in a strainer. Add to 3.75 cups water and a pinch of salt in a sauce pot. Bring to a boil, stir, then reduce heat to a low simmer, cover and cook for 20 minutes or until all water is absorbed. After 20 minutes, turn off heat, move to a cool location or fridge and let sit covered while cooling.

  8. Make the Cajun Seasoning, if you have not purchase a pre-mixed seasoning.  In a small bowl, mix all of the Cajun seasoning ingredients. Store in a baggie or storage container in a dry place.

Quinoa Mushroom Risotto & Cauliflower Steaks

This is a Creamy Parmesan Quinoa Mushroom Risotto recipe with garlic, parmesan, and mushrooms. I swapped the heavy cream for low fat milk and you will not miss any of the flavor, I promise! The quinoa soaks up the broth just as rice does so you make it the same way until it becomes creamy deliciousness.  Paired with the hearty Cauliflower steak spiced with Cumin, Chili Powder, and Garlic, this is the perfect meal!  Gluten Free and Vegetarian.

Course Main Course, Side Dish
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Calories 456 kcal
Author Carrie Tyler

Ingredients

Quinoa Mushroom Risotto

  • 1 tsp Coconut Oil or Extra Virgin Olive Oil
  • 1 cup White Button Mushrooms, chopped
  • 4 Scallions, thinly sliced green onions
  • 1 clove Garlic, minced
  • 1/2 cup Parmesan cheese grated
  • 3 cups Vegetable Broth
  • 1/2 cup Quinoa
  • 1/2 tsp Oregano, dried

Cauliflower Steaks

  • 3-4 Cauliflower Steak Slices
  • 1 tsp Cumin
  • 1 tsp Chili Powder
  • 1 tsp Garlic Powder
  • 1/2 tsp Salt
  • 1 Tbls Extra Virgin Olive Oil

Instructions

Preparation

  1. Preheat 3 cups of vegetable broth in a small pot.  This will be used for making the Quinoa Risotto.

  2. Prepare the ingredients for the Quinoa...Slice and then rough shop 1 cup of mushrooms.  Slice 4 scallions separating the whites from the greens.  Mince 1 clove of garlic.

Make Quinoa Mushroom Risotto

  1. Rinse the quinoa in a strainer under warm water 2 times.

  2. In a preheated saute pan, saute with 1 tsp Coconut Oil, the mushrooms and the scallion whites.  Saute for 4-5 minutes until the mushrooms are seared and reduced in size by half.  Remove the mushroom mixture from the pan and set aside.

  3. To the same pan the mushrooms were cooked in, add the garlic and half of the scallion greens for 1-2 minutes.  Add the quinoa and a few ladles of hot broth to cover the quinoa.  Cook until broth is absorbed, stir frequently.  Ladle more broth into the quinoa, another 1/2 cup at a time allowing it to absorb.  Continue this until quinoa is fully cooked, about 20 minutes. 

    Pouring broth into quinoa in a pan for this Creamy Parmesan Mushroom Quinoa Risotto. This recipe has the traditional garlic flavor in the background and the nuttiness from the  Parmesan combined with the meaty earthy flavor of the mushrooms.  The quinoa soaks up the broth just as rice does so you make it the same way until it becomes creamy deliciousness.  This recipe is Gluten Free and Vegetarian.
  4. Last, add the remaining scallion greens (save a teaspoon for garnish) and the mushrooms and stir to combine.  Add the parmesan and stir to combine.  Serve and enjoy!

    This is a Creamy Parmesan Quinoa Mushroom Risotto in a pan on the stove is a recipe with garlic, parmesan, and mushrooms. I swapped the heavy cream for low fat milk and you will not miss any of the flavor, I promise! The quinoa soaks up the broth just as rice does so you make it the same way until it becomes creamy deliciousness.

Make the Cauliflower Steaks

  1. For Roasting, preheat the oven to 400 degrees F. For grilling, get the grill going!

  2. Make the spice mixture by placing all spices and the salt in a small bowl and stirring to combine.
  3. Place the cauliflower steaks on a large sheet pan and brush each side with Extra Virgin Olive Oil. Then sprinkle each steak with a healthy amount of the spice mixture.  
  4. For Roasting in the oven...roast for about 15 minutes until you get a nice browned outside.

    For Grilling, you will only need about 8-10 minutes. Once you get some nice charring on one side (about 5-6 minutes), flip the steaks gently and then cook for another few minutes - but remove from heat before it gets too soft or mushy.

  5. That's it! Pair with the Quinoa Risotto and enjoy!

Chickpea & Black Bean Cakes with Quinoa Salad

Garbanzo & Black Bean Cakes with a light and flavorful Lemon Quinoa Salad and Yogurt Sauce is a delicious vegetarian meal!  I love the contrast of warm food with a cool sauce and these bean cakes with cucumber yogurt sauce are just up my alley! The cakes are loaded with Garbanzo Beans (Chickpeas) and Black Beans so you get this crunchy-on-the-outside, soft-on-the-inside texture. They are salty and hearty. Combined with the tangy and cool yogurt sauce that gives you a touch of crunch from the cucumbers, each bite is heaven! These cakes are baked rather than fried because I think you get just as much flavor without all the fat. But of course, you can fry them if you prefer. Finally the Quinoa Salad is light and fresh with a simple lemon dressing, fresh red pepper, and scallions for a peppery bite. Amazing and good for you!

Course Main Course
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 2 people
Author Carrie Tyler

Ingredients

Chickpea and Black Bean Cakes

  • 1/2 can Chickpeas 15oz can
  • 1/2 can Black Beans 15oz can
  • 1/4 cup Parsley, flat leaf
  • 1 clove Garlic, minced
  • 1/4 tsp Cumin, ground
  • 1/2 tsp Salt
  • 1/2 tsp Ground Pepper
  • 1 Egg, whites only
  • 2 Tbls All-purpose White Flour
  • 2 Tbls Parmesan, grated
  • 2 Scallion, white only thinly sliced

Quinoa Lemon Salad

  • 1 cup Quinoa
  • 1/4 Red Pepper, diced
  • 1/2 Zest from 1 Lemon
  • 1/2 Lemon, juice from half lemon
  • 2 Scallion, greens only finely sliced
  • Salt and Ground Pepper to taste

Lemon Cucumber Yogurt

  • 1/2 cup Plain Greek Yogurt
  • 2 Tbls Cucumber, finely diced
  • 1/2 Zest from 1 Lemon
  • 1/4 tsp Salt
  • Dash Ground Pepper

Instructions

Cook and Cool Quinoa

  1. This can be made 1-3 days in advance.  Rinse 1 cup quinoa under warm water in a strainer.  Add to 2 cups water and a pinch of salt in a sauce pot.  Bring to a boil, stir, then reduce heat to a low simmer, cover and cook for 20 minutes.  After 20 minutes, turn off heat, move to a cool location or fridge and let sit covered while cooling.

  2. Preheat oven to 400 degrees F

Chickpea and Black Bean Cakes

  1. Drain the chickpeas and the black beans and rinse.  Rough chop the parsley.  Rough chop the garlic clove.  Thinly slice the scallions and keep the greens separated for the Quinoa Salad.  The whites to be used for the cakes.

  2. Add the beans, parsley, and garlic to a food processor and pulse to grind together.  

  3. Scoop the bean mixture into a bowl and mix with the cumin, egg white, 2 Tbls flour, scallion, and 2 Tbls parmesan cheese, 1/2 tsp salt, 1/2 tsp pepper.  Form into 4 balls.  

  4. Place the balls on baking sheet rubbed with Olive Oil.  Press each down into a round cake.  Bake in oven for 10 minutes then flip and bake another 10 minutes.

  5. Bean cakes should be lightly browned on both sides when done.

Cucumber Yogurt Sauce

  1. Finely dice the cucumber and add it to the yogurt in a small bowl.  Zest the lemon and split the zest with half for the yogurt and half for the quinoa salad.  Mix the lemon zest, add salt and pepper.

Make Quinoa Salad

  1. Dice the red pepper.  Then in a bowl, combine the cooled Quinoa, red pepper, sliced scallion greens, remaining lemon zest, juice of half the lemon, salt and pepper to taste.

Plate

  1. Place the Quinoa salad on plate, then top with bean cakes.  Spoon the cucumber yogurt sauce over the top.  Enjoy!

Creamy Cajun Beans and Cauliflower over Quinoa

I love spice and this Creamy Cajun Beans and Cauliflower over Quinoa recipe is great because you can spice-it up or down as much as you want!  The cajun flavors and healthy garbanzo beans, black beans, cauliflower, and mushrooms make this a hearty, creamy, and delicious dish.  The creaminess comes from creating a roux and then using low fat milk and broth, no fattening/high-calorie heavy cream here!  Serve this over our star supergrain, Quinoa and you will fall in love!

Course Main Course
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 2 people
Calories 490 kcal
Author Carrie Tyler

Ingredients

  • 1 cup sliced mushrooms
  • 2 scallions
  • 1/4 Head Cauliflower
  • 1/2 cup milk
  • 1 cup Vegetable Broth
  • 1/2 can Garbanzo beans 15oz can
  • 1/2 can Black beans 15oz can
  • 1 cup Quinoa
  • 3 Tbls All Purpose Flour
  • Coconut or Extra Virgin Olive Oil

Cajun Seasoning

  • 1/2 tsp Chili powder
  • 1/4 tsp cumin
  • 1/2 tsp oregano
  • 1/2 tsp garlic powder
  • 1/4 tsp smoked paprika
  • 1/2 tsp onion powder
  • 1/2 tsp cayene or to taste
  • 1/2 tsp salt
  • 1/2 tsp ground pepper

Instructions

Make Quinoa

  1. Rinse 1 cup of uncooked quinoa in a strainer with warm water.

  2. Add to sauce pot with 2 cups water and a pinch of salt.  Bring to a boil, stir, then reduce to a light simmer.  Cover and simmer for 20 minutes.  After 20 minutes, turn off heat, but keep covered until ready to serve.

Make Cajun Seasoning

  1. Of course, you can use a Cajun Seasoning Mix if you have one that you love.  But if not, then in a small bowl, mix all of the Cajun seasoning ingredients.  Set aside for later.

Make Creamy Cajun Beans and Cauliflower

  1. Break apart about 2 cups of cauliflower florets into bite-size pieces.  Slice the scallions.  Slice the mushrooms.  Drain and rinse the garbanzo beans and black beans.  

  2. To a preheated pan on high heat, add a tsp coconut oil, mushrooms, cauliflower, and scallions (save some of the greens for garnish).  Turn heat down to medium and saute the vegetables for 4-5 minutes until seared and starting to soften.  

    Cauliflower and mushrooms cooking in skillet for this Creamy Cajun Cauliflower and Beans Recipe served over Quinoa.
  3. Add the garbanzo and black beans, as well as a tablespoon of the cajun seasoning. Stir and cook for another 2 minutes.  Sprinkle 2 Tbls of all purpose flour over the cauliflower and mushrooms in the pan and stir to combine.

    Cauliflower and mushrooms cooking in skillet with flour added for this Creamy Cajun Cauliflower and Beans Recipe served over Quinoa.
  4. Add 1/2 cup low-fat milk and stir.  Then add the broth and stir.  Cook on medium-low until sauce has thickened.  

  5. Taste for seasoning and add more cajun seasoning as needed.

Plate

  1. Loosen the quinoa with a fork and then place some on each plate.  Top with the Creamy Cajun Beans and Cauliflower.  Garnish with scallions.

Weekly Meal Plan: Delicious Detox Week Recipes

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!!

Author Carrie Tyler

Ingredients

  • 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
  • Paprika*
  • Cayenne Pepper*
  • Garlic Powder*
  • Salt*
  • Ground Pepper*
  • White Wine Vinegar*
  • Sesame Oil*
  • Soy Sauce*
  • Honey*
  • 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!

Author Carrie Tyler

Instructions

  1. 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.
  2. 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.
  3. Chop Cabbage: For the Detox Cabbage Soup, chop the remaining cabbage into bite-size pieces to get 5 cups.
  4. 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.
  5. Onions: Dice 2 medium onions and store separately in bags in fridge, 1 for the soup and 1 for the Stuffed Cabbage.
  6. Cut off broccoli florets and break up into bite-size pieces for Cabbage Salad.
  7. Finely slice 4 Scallions, put in bag and store in fridge for Cabbage Salad.
  8. 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.
  9. 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.
  10. You can make the Golumpki, Stuffed Cabbage Recipe ahead of time and simply reheat it on the night you want to eat it.

  11. You can make the soup ahead of time and simply reheat it on the night you want to eat it.

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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!  

Course Main Course, Soup
Prep Time 10 minutes
Cook Time 4 hours
Total Time 4 hours 10 minutes
Servings 6 servings
Author Carrie Tyler

Ingredients

  • 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

Instructions

  1. 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.

  2. Dice the onion and carrot.  Mince the garlic.

  3. 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.

  4. 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.

  5. 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.

Course Main Course
Prep Time 20 minutes
Cook Time 1 hour 30 minutes
Total Time 1 hour 45 minutes
Servings 4 people
Calories 486 kcal
Author Carrie Tyler

Ingredients

  • 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

Instructions

  1. Preheat oven to 350 degrees F
  2. 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.
  3. 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.
  4. 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.
  5. 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. 
  6. 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. 
  7. Place with Roll end side down to hold in place in a baking dish that you sprayed with or rubbed Extra Virgin Olive Oil. 
  8. Continue to fill, roll, and line the dish with all of the Cabbage Rolls.
  9. Mix the sauce in a medium bowl: tomato sauce, garlic powder, salt, pepper.
  10. Pour the sauce all over the top of the Golumpki, Stuffed Cabbage Rolls. Then cover and bake for 1.5 hours.
  11. 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.

  12. 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.

Course Main Course
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4 people
Author Carrie Tyler

Ingredients

  • 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

Instructions

  1. 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. 

  2. 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.

  3. Slice the cabbage thin or shred it into larger shreds to get 3 cups.

  4. Dice the carrots and cut the broccoli florets into small bite-size pieces.  Slice the scallions thin.  Mince the garlic.

  5. 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.

  6. 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.

  7. 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.

  8. 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.