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Salmon Poke Bowls

Salmon Poke Bowls

Image: My Intuitive Health
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Salmon Poke Bowls

Ingredients

  • 3-4 4oz pieces of salmon
  • Olive oil
  • 2 heads of broccoli
  • 1 clove of garlic, minced
  • Juice of ½ a lemon
  • 1 bag of cauliflower rice
  • 1 tsp fresh ginger, minced or grated​
  • 1 avocado
  • 1 lime
  • Salt/pepper
For the Peanut Sauce
  • ¼ cup soy sauce
  • 3 tbsp apple cider vinegar (or lime juice)
  • ¼ cup maple syrup
  • 1/2 cup creamy peanut butter (organic, no sugar added preferably)
  • 2 tbsp tahini
  • 1 tsp sriracha (optional)
  • 1 clove of garlic, minred or grated
  • 1 tsp fresh ginger, minced or grated

Instructions

For the broccoli:

Preheat the oven to 425 degrees. Trim off the end of the broccoli head and cut the broccoli into 1 inch “tree” pieces. Line a sheet tray with parchment paper and add the trimmed broccoli. Drizzle with olive oil, salt, and pepper and bake for about 25 minutes, or until tender and beginning to char.

Remove from the oven and even distribute the chopped garlic over the broccoli. Return to the oven for 2 minutes. Remove from the oven and squeeze with the juice of ½ -1 lemon.

For the salmon: 

Heat 1-2 tbsp of olive oil on high. Add the salmon filets, skin side up, for about 4-5 minutes without moving. Season with salt and pepper. Carefully flip and cook for another 5 minutes, or until done to your liking (I sometimes just cut the salmon in half to see if it’s light pink all the way through). Season the second side with salt and pepper. Turn off the heat and let rest.

For the cauliflower rice:

Heat a medium pot over medium heat and add frozen cauliflower rice with a splash of liquid (I used chicken broth, but you can use vegetable broth or water). Sauté until the cauliflower has thawed, softened slightly, and all the liquid has been absorbed (about 5-7 minutes). Add grated ginger, pepper and salt. 

For the sauce:

Whisk all the ingredients together. Taste for seasoning. 

Shopping List

Produce
  • 2 heads of broccoli
  • 2 cloves of garlic
  • 1 lemon
  • 1 lime
  • 1 ripe avocado
  • Fresh ginger (this is in the produce section and looks like a root. Get a nob the size of your thumb)
Seafood
  • 3-4 4oz pieces of salmon
Dairy
  • 1 bag of cauliflower rice
Pantry Items
  • Soy sauce
  • Apple cider vinegar
  • Maple syrup
  • Creamy peanut butter (organic, no sugar added, preferably)
  • Tahini
  • Sriracha or hot sauce
  • Olive oil
  • Salt & pepper

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    Categories Fall Archive, Main Course

    Sweet Potato Gnocchi with Sautéed Garlicky Kale

    Sweet Potato Gnocchi with Sautéed Garlicky Kale

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    Sweet Potato Gnocchi with Sautéed Garlicky Kale

    Ingredients

    • 3 cups of kale, chopped
    • 1 package of frozen sweet potato gnocchi
    • 1-2 cloves of garlic
    • Olive oil
    • 3 tbsp pesto (store bought or homemade)
    • 1/4 cup parmesan cheese
    • Salt and pepper to taste

    Instructions

    In a large skillet over medium high heat, add 1 tbsp of olive oil with the chopped kale. Cover with a lid for a few minutes. Remove and stir periodically until the kale has softened (5-10 minutes). Add the garlic and stir for 30 seconds. Add the frozen sweet potato gnocchi with a splash of liquid (chicken broth, vegetable broth, or water) and cook until warmed through (about 5 minutes). *if your gnocchi is fresh, you don’t need the liquid*. Stir in parmesan cheese and a few spoonfuls of pesto. Enjoy!

    *Optional butter variation:

    Cook the gnocchi in a brown butter sage sauce: in a large skillet add 4 tbsp of butter and chopped fresh sage and cook until the butter just begins to brown and caramelize. Then add in the gnocchi and cook through (5 minutes). Add in the sautéed kale and enjoy.

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      Categories Fall Archive, Main Course

      Butternut Squash Fall Pasta

      Butternut Squash Fall Pasta

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      Butternut Squash Fall Pasta

      Servings

      4

      Ingredients

      For the Sauce
      • 1 small butternut squash that's been peeled and cut into 1 inch cubes (I buy precut)
      • Olive oil, salt, pepper
      • 1 large white onion, peeled and roughly chopped into 2 inch pieces
      • 2 cloves of garlic
      • 1 tbsp olive oil
      • 1 tbsp of fresh sage, minced
      • 1 tbsp of fresh rosemary, minced
      • ½ tsp dried thyme
      • ½ tsp smoked paprika
      • ¼-½ cup canned coconut milk
      • ¾ cup pasta water divided
      For the Pasta
      • 1 package your favorite pasta (I love brown rice pasta from trader joes, or lentil/chickpea pasta from whole foods. These options are gluten free and less processed than regular pasta)
      • 1/4 cup shredded parmesan
      • 1/4 cup shredded mozzarella

      Instructions

      Preheat oven to 425 degrees. Line a sheet tray with parchment paper. Place the onion and butternut squash that has been peeled and cubed into 1-inch pieces. Drizzle with olive oil, salt, and pepper. Bake for about 40 minutes, or until fork tender, stirring once halfway through. Once the squash is done, add to a blender or food processor with ½ cup of the pasta water and coconut milk and blend until smooth (you can add more or less liquid depending on the consistency of your puree. You will want it to be smooth and pourable)  

      While the squash is baking, prepare the pasta according to package instructions. Make sure to reserved 1 cup of the water before draining the pasta. 

      In a large pot, add some olive oil, all of the minced herbs, spices, and garlic. Cook for 2 minutes until fragrant. Add the pureed squash sauce and stir until smooth. Add the pasta, then cheeses. If the mixture is too thick, add some more pasta water. Taste for seasonings. Option to garnish with a fresh sage leaf and more cheese. Enjoy! 

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        Categories Fall Archive, Main Course

        Salmon with Lemon Dill Yogurt Sauce and Parmesan Zucchini

        Salmon with Lemon Dill Yogurt Sauce and Parmesan Zucchini

        Image: My Intuitive Health
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        Salmon with Lemon Dill Yogurt Sauce and Parmesan Zucchini

        Servings

        4

        Ingredients

        • 3-4 4oz pieces of salmon
        • Olive oil
        • Salt/pepper
        For the Sauce
        • 1 cup of plain greek (or dairy free) yogurt
        • 2 tbsp. of freshly chopped dill
        • 2 tbsp freshly chopped parsley or basil (optional)
        • Zest of 1 lemon
        • Juice of ½ a lemon
        • 2 tsp of honey
        • 1 clove of minced garlic
        • Salt/pepper
        For the Zucchini
        • 3 zucchini
        • 1 tbsp olive oil
        • 1 tsp dried oregano
        • 1 tsp garlic powder
        • ¼ cup shredded parmesan
        • Salt/pepper

        Instructions

        For the zucchini:

        Preheat the oven to 425 degrees. Slice the zucchini into ¼-inch coins and place on the sheet tray lined with parchment paper. Season with oil, salt, pepper, oregano, and garlic powder. Bake for about 15-20 minutes then flip. Bake for another 15 minutes until golden brown and tender. Remove from the oven and sprinkle each coin with a pinch of shredded parmesan cheese. Return to the oven for 3-4 minutes until the parmesan has melted. 

        For the salmon: 

        Heat 1-2 tbsp of olive oil on high. Add the salmon filets, skin side up, for about 4-5 minutes without moving. Season with salt and pepper. Carefully flip and cook for another 5 minutes, or until done to your liking (I sometimes just cut the salmon in half to see if it’s light pink all the way through). Season the second side with salt and pepper. Turn off the heat and let rest.

        Add all the sauce ingredients into a small bowl and whisk to combine. Taste for seasonings. 

        Serve the salmon topped with yogurt sauce and a heavy side of zucchini. Enjoy!

        Shopping List

        Produce
        • Fresh dill (dried is ok if you can’t find fresh, but fresh is best)
        • Fresh parsley or basil (optional)
        • 1 lemon
        • 1 clove of garlic
        • 3 zucchini
        Seafood
        • 3-4 4oz pieces of salmon (if cooking for 1 just get 1 filet, ½ lb)
        Dairy
        • 1 cup of plain greek (or soy) yogurt
        • Shredded parmesan cheese (¼ cup)
        Pantry Items
        • Oregano
        • Garlic powder
        • Honey
        • Olive oil
        • Salt & pepper

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          Categories Fall Archive, Main Course

          Zucchini Noodles with Turkey Bolognese

          Zucchini Noodles with Turkey Bolognese

          Image: My Intuitive Health
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          Zucchini Noodles with Turkey Bolognese

          Ingredients

          For the Turkey Bolognese Sauce
          • 1 tbsp olive oil
          • 4 large carrots, peeled and diced
          • 1 cup of mushrooms, any type, diced
          • 1 onion, peeled and diced
          • 1 lb. ground turkey or chicken (*optional. I think its "meaty" enough without from the veggies)
          • 2 15 oz cans of tomato sauce (plain pureed tomatoes)
          • 1 tsp dried oregano
          • 1 garlic clove, minced
          • Salt and pepper to taste
          For the Zucchini Noodles
          • 2 packages of spiralized zucchini (*get 1 package if cooking for 1. Can also use 3 whole zucchini and make your own thicker ribbons with a vegetable peeler)
          • Parmesan cheese
          • Mozzarella cheese (optional but yummy)

          Instructions

          For the Bolognese Sauce

          In a pot over medium high heat, add olive oil and diced veggies. Cook for about 10 minutes until the vegetables have begun to soften and brown slightly. Next, add the minced garlic and oregano and cook for 1 minute.  Add the ground turkey and break up with a spoon. Cook until the turkey is browning, about 10 minutes. Add the canned tomatoes, salt, and pepper. Stir while scraping up any brown bits from the pan. Reduce the heat and let simmer for about 15-20 minutes, stirring occasionally, or until the vegetables are tender. Taste for seasoning and adjust salt/pepper. 

          Meanwhile, in a large saute pan add the zucchini noodles with sundried tomatoes that have been drained. Cook on medium heat with a lid on the pan so that the zucchini spirals can soften. Cook for about 5-10 minutes, stirring every minute. The goal is to get them slightly softened, not brown.

          Once the liquid has evaporated and the spirals have softened, add the bolognese sauce. Add the cheese and stir to combine. Top each serving with additional cheese and enjoy!

          Shopping List

          Produce
          • 4 large carrots, peeled and diced
          • 1 cup of mushrooms, any type, diced
          • 1 onion
          • 2 cloves of garlic
          • 2 packages of spiralized zucchini (*get 1 package if cooking for 1 or if you don't want leftovers. Can also use 3 whole zucchini and make your own thicker ribbons with a vegetable peeler)
          Canned/Jarred
          • 2 15 oz cans of tomato pure
          Meat
          • 1 lb ground turkey or chicken
          Dairy
          • ⅓ cup parmesan cheese
          • ⅓ cup shredded mozzarella
          • *both are optional but good
          Pantry Items
          • Oregano
          • Olive oil
          • Salt and pepper

          Contact Hannah

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            Holistic Cooking & Nutrition Counseling

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