Cabbage Soup Reset
Below is a modern take on a healthy Cabbage Soup Base Recipe, and the Seven Day plan to re-introduce various foods for a health and well-being.
This will serve as the base of your soup which you can add various flavors and ingredients throughout the week to keep it interesting. Makes Six (6) Servings.
Ingredients:
Half a head of cabbage of choice, roughly chopped
1 cup of diced celery
1 cup of diced onion
1 cup of diced carrot
1 green bell pepper, chopped
1 cup diced or sliced mushrooms of choice.
2 to 3 cloves of garlic
4 tbsp of Olive Oil
4 cups of chicken, bone, OR vegetable broth.
1 14 oz can of diced tomatoes (Can be a flavored variety. My favorite is fire roasted!)
Spices of your choice, but recommend to keep it simple.
Salt & Pepper
Stove top Instructions:
Place a pot over medium heat and add olive oil
Saute celery, onion, carrots, and green bell pepper. Add Salt and Pepper
Once the carrot is tender, about 5 minutes, add the garlic and other seasonings.
Saute for 1 minute.Add your cabbage and diced tomatoes. Stir all ingredients well to incorporate
Add broth
Bring the soup to a boil.
Lower heat to very low, and simmer for 30 to 40 mins.
Remove from the heat and serve.
InstantPot Instructions:
Place InstantPot in Saute mode and add olive oil.
Saute celery, onion, carrots, and green bell pepper. Add Salt and Pepper
Once the carrot is tender, about 5 minutes, add the garlic and other seasonings.
Saute for 1 minute.Add your cabbage and diced tomatoes. Stir all ingredients well to incorporate
Add broth
Turn off Saute mode, and lock on lid.
Place Instantpot in Soup mode for 10 minutes.
When the soup is done allow to decompress naturally. (about 10-15 minutes)
Remove lid, give your soup a stir, and it is ready to be served!
**Recommend to store in individual portions in containers or mason jars.
Do not keep soup for more than one week (7 days).
Tips:
Add your salt and seasonings in the beginning to bring out the flavors of the ingredients.
When choosing a broth, choose a low-sodium variety. If the broth is home made, all the better!
If you do not like an ingredient, feel free to leave it out or substitute it. If you really do not like cabbage, you can swap it for cauliflower. It is not as nutrient dense, but is gentle on the digestive system. Kale is also a great substitute!
Feel free to add in fermented cabbage to your bowl, such as sauerkraut or kimchi for added digestive benefits.
Make smaller batches of this soup throughout the week rather than trying to make it all at once. Your taste buds will thank you.
7-Day Plan
Beverages
Unsweetened teas, water (can be infused with fruit, cucumber, or lemon), and black coffee is okay. Please stay away from artificial sweeteners, colors, and flavors. Sparkling water is okay but may cause bloating, so be careful!
Day 1
Eat only fruit and Cabbage Soup. Preferably try to eat low-sugar, and high-fiber fruits. Try to stay away from starchy and high-fat fruits such as bananas, avocados, and coconut. Berries and melons are recommended.
Day 2
This day eat plenty of vegetables and the cabbage soup. Try to stay away from starchy, root vegetables, squashes, and potatoes. Eat salads and roasted veggies with plenty of seasoning this day.
Day 3
This day eat plenty of fruits and veggies to your heart's content. Still do your best to avoid very starchy fruits and veggies like squashes, or corn. However, you may reward yourself this day with a big baked potato! (I like to put potato in my dinner serving of soup.)
Day 4
This day we begin re-incorporating dairy and simple starches via bananas. You can have plenty of bananas this day, dairy milk, and plain yogurt if you choose. If you cannot have dairy, oat or almond milk are fine and I would strongly recommend trying to make your own! If not, do your best to find unsweetened versions. Again, smoothies are a great way to incorporate bananas and milk! Try adding some cinnamon or a little unsweetened cocoa powder.
Day 5
Begin re-incorporating protein this day. Can be clean protein powder added to a smoothie, chia seed pudding for breakfast for some plant-based protein and fiber, or lean, high quality meats prepared by baking, roasting, or air-frying. Eat Soup and salad this day.
Day 6
Continue to eat protein and vegetables this day. Have the soup at least once.
Day 7
Begin re-incorporating carbs in the form of brown rice, potatoes, root vegetables, and squashes. Can also re-incorporate beans and legumes if you tolerate them well.