Category Archives: Main Course

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Maple Pecan Crusted Salmon with Roasted Carrots and Yogurt Tahini Sauce

Maple Pecan Crusted Salmon with Roasted Carrots and Yogurt Tahini Sauce

Image: My Intuitive Health
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Maple Pecan Crusted Salmon with Roasted Carrots and Yogurt Tahini Sauce

Servings

4

Ingredients

  • 2 lb bag of rainbow carrots
  • 1 tbsp olive oil
  • 1 tsp curry powder
  • ½ tsp dried rosemary
  • Salt and pepper
For the Fish
  • 1 lb. salmon (can sub. with chicken, or other fish)
  • Salt and pepper
For the Topping
  • ½ cup pecans
  • ¼ cup fresh parsley or basil (OR ½ tsp dried rosemary)
  • 1 clove garlic
  • 1 tbsp olive oil
  • 1 tsp maple syrup
  • Salt & pepper
For the Tahini Yogurt Sauce
  • ¼ cup tahini
  • ¼ cup plain Greek yogurt
  • 1-2 tbsp maple syrup
  • ½ tsp cumin
  • ½ tsp curry powder
  • Juice of 1 lemon
  • 1 clove of garlic minced
  • Salt & pepper
  • Water to thin if needed

Equipment Needed

  • Food processor
  • 2 sheet trays lined with parchment paper
  • 1 small bowl and whisk
  • Knife/cutting board
  • Brush

Instructions

Preheat the oven to 425 degrees. Wash or peel the carrots and cut in half lengthwise and then in half again until they resemble a “fry” shape. Place carrots on a sheet tray lined with parchment paper and drizzle with olive oil, seasonings, salt and pepper. Toss with hands to combine. Roast in the oven for about 40 minutes until they are fork tender and have a blackened char on the edges.

Next, combine all the fish crust topping ingredients into a food processor. Pulse until the mixture resembles coarse sand. Add enough olive oil so that the mixture becomes a coarse crumb and sticks together when you press it with your fingers.  

Line the fish (or protein of choice) on a sheet tray lined with foil. Season with salt and pepper and then press the pecan herb mix evenly onto the top of the fish. Bake until light pink all the way through (about 12-15 minutes depending on the thickness. For chicken, 20-25 minutes) 

While the fish is baking, make the tahini sauce by combining all the ingredients into a bowl. Whisk to combine. If the mixture is too thick, add water 1 tbsp at a time until it is a smooth and pourable sauce. Taste for seasoning.

To Serve

Plate a serving of carrots and salmon on each plate. Drizzle with tahini sauce and enjoy!

Shopping List

Produce
  • 2 lb bag of rainbow carrots (or regular carrots)
  • Fresh parsley or basil (*or ½ tsp dried rosemary if you don't want to buy a whole bunch)
  • 2 cloves garlic
  • 1 lemon
Seafood
  • 1 lb. salmon (can substitute with any other type of fish or chicken breast)
  • *½ lb. if cooking for 1
Dairy
  • Greek yogurt
Packaged
  • Pecans (or any nut such as walnuts or pistachios)
  • Tahini
  • Maple syrup
Pantry Staples
  • Olive oil
  • Curry powder
  • Cumin
  • Dried rosemary
  • Salt & pepper

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    Categories Fall Archive, Main Course, Mastermind Archive

    Navy Bean Soup

    Navy Bean Soup

    Image: My Intuitive Health
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    Navy Bean Soup

    Servings

    4-6

    Ingredients

    • 2 slices of bacon
    • 4-6 large carrots
    • 1 small onion
    • 2 large stalks of celery
    • 4 cloves of garlic
    • 2-3 tbsp tomato paste
    • 2-3 sprigs of fresh rosemary, stems removed and chopped
    • 2 dried bay leaves
    • 3 15 oz cans of navy beans
    • 3 cups of chicken broth (eyeball the amount of broth to get your own desired consistency. Start with 2 cups and adjust to the thickness to your liking)
    • 3 cups of chopped kale (or whole spinach leaves)
    • Salt & pepper to taste
    • Irish Brown Bread Recipe

    Instructions

    Heat a large soup pan on medium high heat. Add two slices of bacon and cook for about 5-7 minutes, until the fat has rendered and bacon is beginning to crisp, stirring occasionally. Remove bacon from the pan and reserve on a paper towel. 

    While the bacon is cooking, prepare the vegetables. Peel the carrots, cut off the ends, and chop into ½ inch dice. Cut the onion in half and peel off the outer layer of skin, then finely chop. For the celery, cut the stalk in half lengthwise and then chop into a fine dice. 

    After you’ve removed the bacon from the pan, add the chopped vegetables to the hot bacon fat, and cook on medium high heat until the vegetables have softened and are beginning to slightly brown (about 7 minutes). 

    Next add chopped garlic, tomato paste, and chopped rosemary to the soup pot. Stir and cook for 1 minute then add the beans, chicken broth, bay leaves, and a sprinkle of salt & pepper. 

    Bring the soup to a boil then reduce heat to low and simmer with a lid on for 20-25 minutes, stirring occasionally. 

    After the soup has simmered, remove the bay leaves then use an immersion blender to partially blend the soup. *Don’t blend it completely smooth. I like to keep some texture with the vegetables and beans in this soup. 

    At the end, add the chopped kale and cook for 3 minutes. Taste for seasoning and adjust salt and pepper accordingly. (option to garnish with chopped bacon) – Enjoy!

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      Categories Cook Well Archive, Main Course, Mastermind Archive

      Red Lentil Soup

      Red Lentil Soup

      Image: Skinny Taste
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      Red Lentil Soup

      Servings

      3-4

      Ingredients

      • 1 tablespoon olive oil
      • 1 medium onion, diced
      • 4 large carrots, diced
      • 2 cloves of garlic, finely chopped
      • 16 ounces red or yellow lentils (I used red), (2 1/3 cups )
      • 8 cups of chicken or vegetable broth
      • 1 teaspoon turmeric
      • 1 1/2 teaspoons ground cumin
      • 2 cups baby spinach (or kale)
      • Juice of half a lemon
      • Salt & pepper

      Instructions

      In a large soup pan, heat olive oil and add the onion and carrots. Cook for about 10 minutes until slightly softened. Add the garlic, turmeric, and cumin and cook for another minute. Stir in the lentils and add the broth. Bring the mix to a boil then reduce the heat to a simmer, cover with a lid, and cook for 30 minutes, stirring occasionally. After 30 minutes, add in the spinach and stir until wilted. Season generously with salt and pepper and taste to adjust. Remove from heat and finish with a squeeze of lemon. Serve with bread of choice, enjoy!

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        Categories Cook Well Archive, Main Course

        Pizza Party! Spinach Artichoke Pizza with Caramelized Onions and Whipped Herb Ricotta with Lemon Arugula Salad

        Week 8 Live Class Information

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        Pizza Party! Spinach Artichoke Pizza with Caramelized Onions and Whipped Herb Ricotta with Lemon Arugula Salad

        Servings

        4

        Ingredients

        For the Toppings
        • 1 cup of spinach
        • 1 can of artichoke hearts
        • 2 large onions
        • 2 tbsp balsamic vinegar
        • ⅓ cup goat cheese
        • ½ cup whole milk ricotta
        • 1 tbsp honey
        • Fresh or dried herbs (basil, thyme, sage, oregano, or rosemary)
        • ¼ shredded parmesan (to garnish, or you can use leftover burrata)
        • Olive oil
        • Salt & pepper
        For the Pizza Dough
        • 1 ball of whole wheat pizza dough (*make ahead of class* see recipe below, or buy a store-bought ball)
        For the Salad
        • 1 box of arugula (5 oz)
        • 1 avocado
        • ¼ cup walnuts (or any nut that you have)
        • Juice of 1 lemon
        • ¼ cup olive oil
        • 1 tsp honey
        • Salt & pepper

        Equipment Needed

        • 2 small bowls with whisk
        • Large salad bowl
        • Cast iron skillet or saute pan
        • Kitchen aid (for pizza dough)
        • 1 large sheet tray (or pizza stone)

        Instructions

        Preheat the oven to 450 degrees with either a pizza stone or sheet tray inside of it to get hot.

        Peel and slice the onions into thin rounds. Heat a large cast-iron skillet over medium heat and add the onions with 1 tbsp of olive oil. Cook until caramelized and brown, stirring often, for about 20 minutes. Deglaze with balsamic vinegar and remove from heat. Add in a clove of chopped garlic and fresh spinach. Cook until the garlic is fragrant and spinach has wilted (about 1-2 minutes). Season with salt/pepper.

        In a small bowl, mix the ricotta with goat cheese, honey, herbs of choice, salt and pepper.

        Roll out one ball of the dough on a lightly floured surface into a 12 inch round circle (or rectangle, sometimes the dough has a mind of its own).

        Remove the sheet tray from the oven and drizzle with a little olive oil. Carefully place the dough on the hot tray. Drizzle the dough with olive oil then spread the cheese mix evenly on the dough. Top with the caramelized onions mix, canned artichokes and parmesan. Season with a pinch of salt, pepper, olive oil, and red pepper flakes.

        Bake for about 15 minutes, or until the crust is lightly brown (this will depend greatly on the thickness and shape of your pizza so be sure to check it periodically).

        For the Salad

        Combine all the dressing ingredients in a small bowl and whisk. Taste for seasoning. Dress the arugula in a large salad bowl with avocado and nut of choice.

        Shopping List

        Produce
        • 1 box of arugula, or spinach (for the salad)
        • 1 avocado
        • 1 lemon
        • 1 clove of garlic
        • 1 cup fresh spinach (for the pizza)
        • 2 large onions
        • Fresh herbs (such as basil. Can also used dried thyme, basil, or oregano)
        Other
        • 1 can of artichoke hearts
        • Walnuts (or any nut you have)
        Pantry Staples
        • Olive oil
        • Honey
        • Balsamic vinegar
        • Salt & pepper
        Dairy
        • ½ cup whole milk ricotta
        • ⅓ cup goat cheese
        • ¼ cup parmesan cheese (or leftover burrata)
        For Homemade Pizza Dough
        • Dry active yeast
        • All-purpose flour
        • Whole wheat flour
        • Sugar
        • *or 1 store-bought ball of pizza dough
        • OR your favorite gluten-free crust such as almond flour pizza crust box mix or Bob’s Red Mill Gluten Free pizza dough mix. You may need eggs depending on the mix.

        Ingredients (Homemade Dough to make ahead)

        Yields 2 balls of dough

        • 1 teaspoon granulated sugar
        • 1 Tablespoon yeast
        • 1 and ½ cups warm water
        • 1 Tablespoon olive oil
        • 1 Tablespoon honey
        • 1 teaspoon salt
        • 2 cups whole wheat flour
        • 1 and ½ cups all purpose flour (*start with 1 cup. Add more gradually until the dough comes away from the side of the mixing bowl into a ball. The amount of flour will vary depending on the day and humidity*)
        • *option to use one type of flour if you only have one

        Instructions (Homemade Dough)

        Watch step-by-step tutorials on how to make the dough before class

        Step 1
        Mix the Dough
        Step 2
        Form a Ball to Rise
        Step 3
        Freeze the Dough

        In your stand mixer fitted with a hook attachment (or large measuring cup), combine 1 tsp sugar, 1 tbsp yeast, and 1.5 cups of warm water (run the tap water on warm until its hot then measure out 1.5 cups). Let this mixture sit for 5 minutes until the yeast starts to foam.

        Next add in the olive oil, salt, honey into the kitchen aid with the yeast and water mixture and mix with hook attachment (or hands). Add 2 cups of whole wheat flour and 1 cup of all-purpose flour. Mix on low with the bread hook until the mixture forms a ball. If your dough is too wet add 1/4 cup of flour at a time until it is smooth and coming away from the edges of the bowl (mine took a total of 3 1/2 cups of flour. Kneed for 5 minutes in the kitchen aid until the bread comes away from the bowl and is smooth and elastic.

        Lightly flour your hands and the dough so that you can form it into a smooth ball. Place the ball at the bottom of your mixing bowl and cover with a kitchen towel. Set in a warm place to rise for 1-2 hours, or until doubled in size.

        Once the dough has doubled in size, punch it down and roll out onto a floured surface. Divide the dough in half and shape into two balls. Each ball will make a 12 inch pizza. From here you can either roll out your dough and top it, OR you can freeze one or both. To freeze, spray a freezer bag with non-stick spray, place the dough inside, seal tight, and freeze. When ready to use, take out of the freezer and place in fridge the night before. Place the dough on the counter top to come to room temperature 30 minutes before you want to roll it out.

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          Categories Fall Archive, Main Course, Mastermind 23, Mastermind Archive

          Butternut Squash Soup

          Butternut Squash Soup

          Image: My Intuitive Health
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          Butternut Squash Soup

          Servings

          6

          Ingredients

          For the Soup
          • 1 large butternut squash
          • 1 acorn squash
          • 4-5 cups of chicken broth
          • 1 tbsp olive oil
          • 2 tbsps butter
          • 1 large onion, diced
          • 4 cloves of garlic
          • 1 tbsp fresh thyme
          • 1 tbsp fresh sage
          • Salt & Pepper

          Instructions

          Preheat the oven to 400 degrees. Cut each squash in half lengthwise and scoop out the seeds. Drizzle the flesh with 1 tbsp of olive oil and roast flesh side up for about an hour or until fork tender. Remove from oven and let cool slightly. Once cooled, remove the squash from the skin by scooping out the flesh of the squash. Set the squash aside and discard the skin.

          Meanwhile, heat the olive oil and butter in a large soup pot over medium heat. Peel and dice the onion and add to the pot. Let cook until tender and beginning to turn translucent, about 10 minutes.

          While the onion cooks, finely chop the garlic and fresh herbs. After the onions have cooked for 10 minutes, add the garlic and herbs to the pot and cook for 2-3 minutes. Next, add the chicken broth and squash flesh. Bring to a boil, then reduce heat and simmer on low, covered, for about 20 minutes.

          Next, blend the soup until smooth and creamy. The easiest way to do this is with an emersion blender so that you don’t have to remove the hot soup from the pot. However, if you don’t have one, you can blend the soup in a blender in batches.

          Serve with toasted sourdough bread, enjoy!

          *if you are cooking for 1, you can freeze this soup in a Tupperware. Take it out the night before you want to eat it to thaw

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