Salmon Bowl with roasted sweet potato, brussels sprouts, cabbage-carrot slaw, and ginger-honey vinaigrette
Yield: 4 servings · Active: 40 min · Total: 55 min · Autumn through spring (peak Brussels sprouts and sweet potato season) · Best eaten: early evening
Ingredients
Salmon
4 wild-caught salmon fillets (about 6 oz each, skin on) — sockeye, king, or coho
2 tbsp extra virgin olive oil
1 tsp sea salt
½ tsp freshly cracked black pepper
Zest of ½ lemon
1 tbsp grass-fed butter (for finishing)
Roasted sweet potato and Brussels sprouts
1½ lb sweet potato (any variety — orange Beauregard, purple Stokes, or Japanese sweet potato), cut into 1-inch cubes
1 lb Brussels sprouts, trimmed and halved (quartered if large)
3 tbsp extra virgin olive oil
1 tsp sea salt
½ tsp freshly cracked black pepper
½ tsp ground cinnamon (optional, for sweet potato depth)
Pinch of red pepper flakes (optional)
Massaged kale base
1 large bunch curly kale or Lacinato (dinosaur) kale, stems removed, leaves chopped into bite-sized pieces (about 6 cups)
1 tbsp extra virgin olive oil
½ tsp sea salt
1 tbsp fresh lemon juice
Shaved cabbage-carrot slaw
2 cups thinly shredded red cabbage
1 medium carrot, thinly julienned or ribboned with a peeler
2 scallions, thinly sliced
¼ cup fresh cilantro or parsley, chopped
Pinch of sea salt
Ginger-honey vinaigrette
¼ cup extra virgin olive oil
2 tbsp raw apple cider vinegar
2 tbsp fresh lemon juice
1 tbsp raw honey
1 tbsp Dijon mustard (single-ingredient, no additives)
1 tbsp fresh ginger, finely grated
1 small garlic clove, finely grated
½ tsp sea salt
¼ tsp freshly cracked black pepper
Toppings
½ cup raw sliced almonds, toasted
1 medium avocado, sliced (optional)
3 tbsp fresh dill or parsley, chopped
2 tbsp raw hulled hemp seeds (optional)
2 tbsp homemade raw sauerkraut (optional — for gut support)
Lemon wedges
Method
Roast the sweet potato and Brussels sprouts first (takes longest):
Preheat the oven to 425°F. Line a large sheet pan with parchment paper.
Toss and roast. In a large bowl, toss sweet potato cubes with 2 tbsp olive oil, ½ tsp salt, ¼ tsp pepper, and optional cinnamon. In a separate bowl, toss Brussels sprouts with 1 tbsp olive oil, ½ tsp salt, ¼ tsp pepper, and optional chili flakes.
Roast. Spread on the sheet pan in a single layer (separate sides for even cooking). Roast 25-30 minutes, turning once at the 15-minute mark, until sweet potato is tender and deeply caramelized, and Brussels sprouts are crispy at the edges and tender inside.
Toast the almonds:
Toast. In a dry skillet over medium heat, toast sliced almonds 3-4 minutes, stirring frequently, until golden and fragrant. Transfer to a plate immediately.
Prep the massaged kale:
Massage. Place chopped kale in a large bowl with olive oil, salt, and lemon juice. Massage with your hands for 1-2 minutes until the kale softens and turns a deeper green. This breaks down the tough cellulose and makes the kale meaningfully more digestible.
Prep the shaved cabbage-carrot slaw:
Combine. Toss the shredded red cabbage, julienned carrot, sliced scallions, chopped cilantro or parsley, and pinch of salt in a bowl. Set aside.
Make the ginger-honey vinaigrette:
Whisk or blend. In a small jar, combine olive oil, ACV, lemon juice, honey, Dijon, grated ginger, grated garlic, salt, and pepper. Shake vigorously to emulsify (or whisk together in a bowl).
Cook the salmon:
Season. Pat salmon dry. Season with salt, pepper, and lemon zest.
Sear. Heat 2 tbsp olive oil in a heavy stainless or cast iron skillet over medium-high heat until shimmering. Place salmon skin-side down. Press gently for 30 seconds to keep the skin flat against the pan. Cook 4-5 minutes without moving until the skin is deeply crispy and golden.
Flip and finish. Flip salmon. Add 1 tbsp grass-fed butter to the pan. Cook 2-3 more minutes, basting occasionally.
Rest. Transfer to a warm plate. Rest 3-4 minutes.
Assemble the composed bowls:
Build the bowls. In 4 large shallow bowls, layer as follows:
Base: massaged kale (about 1½ cups per bowl)
Middle: warm roasted sweet potato and Brussels sprouts (arrange in mounds)
Side: raw shaved cabbage-carrot slaw
Top: pan-seared salmon fillet
Drizzle: ginger-honey vinaigrette generously over everything
Finish: toasted almonds, sliced avocado, chopped fresh dill or parsley, hemp seeds, optional sauerkraut
Serve with: lemon wedges on the side
Serve immediately while salmon is warm and vegetables are still hot.
Sourcing
Wild-caught Alaskan salmon — sockeye, king, or coho. Peak season April-September; excellent frozen-at-sea options year-round
Sweet potatoes — organic, from a farmers' market at peak season. Mixed varieties (orange + purple + white) for full-spectrum antioxidants
Brussels sprouts — firm, tight heads with no yellow leaves. On the stalk when possible for freshest quality
Fresh kale — Lacinato (dinosaur) has more tender leaves; curly kale is more traditional. Look for vibrant green, no yellowing
Red cabbage, carrots, scallions, cilantro or parsley — organic, from a farmers' market
Fresh ginger — plump, firm rhizomes, organic
Raw sliced almonds — organic, single-ingredient
Avocado (optional) — Hass, ripe but firm
Raw hulled hemp seeds (optional) — single-ingredient, organic
Homemade or truly raw sauerkraut (optional) — traditionally fermented, live cultures (see Meal 1 for the framing on real raw sauerkraut vs. commercial cooked kraut)
Raw honey — local, unfiltered, single-origin
Dijon mustard — single-ingredient (mustard seeds, vinegar, salt), no sugar
Raw apple cider vinegar — with the mother
Grass-fed butter — for finishing the salmon
Single-estate extra virgin olive oil — Portuguese, Italian, or Spanish, harvest-dated
Whole spices (cinnamon, chili flakes) — organic, non-irradiated, single-origin. Ceylon cinnamon specifically for meaningful bioactive benefits
Baja Gold sea salt for cooking; fleur de sel or Maldon for finishing
Storage
Cooked salmon: Refrigerated up to 2 days. Best eaten fresh — reheating dries out the salmon. Excellent cold flaked over greens for lunch
Roasted sweet potato and Brussels sprouts: Refrigerated up to 4 days. Reheat at 400°F for 6-8 minutes to recrisp, or serve at room temperature over greens
Massaged kale: Refrigerated up to 2 days (already dressed). The salt and acid preserve it
Cabbage-carrot slaw: Refrigerated up to 3 days undressed. Once dressed, best within 24 hours
Ginger-honey vinaigrette: Refrigerated up to 2 weeks in a sealed jar. Improves after 24 hours
Toasted almonds: Room temperature up to 1 week in a sealed jar
Support for the Female Infradian Rhythm
This bowl is deeply supportive across all four phases of the female cycle. Wild salmon delivers omega-3 fatty acids (EPA and DHA — essential for cell membrane health, brain function, and reducing menstrual inflammation), astaxanthin, vitamin D, and complete protein. Cruciferous Brussels sprouts and kale together deliver sulforaphane, DIM precursors, and glucosinolates — supporting Phase 2 liver detoxification of estrogen across all cycle phases. Sweet potato delivers beta-carotene, potassium, and slow-burning complex carbohydrate — particularly supportive during luteal phase blood-sugar stability. Purple sweet potato and red cabbage deliver anthocyanins for antioxidant support during ovulatory phase peak estrogen. Fresh ginger is one of the best-studied anti-inflammatories for menstrual cramping. Toasted almonds deliver vitamin E and magnesium — meaningful for luteal-phase mood and PMS support. Raw sauerkraut (if included) delivers live probiotic cultures supporting the estrobolome. This is a bowl that satisfies as substantial dinner while offering a full-spectrum cycle-supportive nutritional profile.
Nourishment Notes
Wild-caught salmon — omega-3 fatty acids (EPA and DHA), astaxanthin, vitamin D, and complete protein. Wild salmon delivers a fundamentally different fatty acid profile than farmed — meaningfully more bioavailable omega-3s, and astaxanthin from natural krill and shrimp food sources rather than synthetic canthaxanthin added to farmed feed. Wild king (chinook) salmon specifically is one of the highest natural sources of vitamin D.
Sweet potato — beta-carotene, potassium, and fiber-bound complex carbohydrate. Sweet potato delivers exceptional beta-carotene (converts to vitamin A in the body), about 950mg potassium per serving, fiber, vitamin C, and manganese. Purple sweet potato specifically adds anthocyanins with documented antioxidant effects. The slow-burning fiber-bound carbohydrate supports blood-sugar stability better than refined starch.
Brussels sprouts — sulforaphane, vitamin K, and folate. Brussels sprouts deliver exceptional sulforaphane (the cruciferous compound with documented anti-inflammatory effects and estrogen metabolism support), vitamin K, folate, vitamin C, and fiber. Roasting concentrates natural sugars and develops Maillard-reaction flavor compounds while preserving nutrition.
Kale (massaged) — vitamin K, calcium, and iron. Kale delivers exceptional vitamin K (one of the highest food sources), calcium, iron, folate, and glucosinolates. Massaging with oil and acid meaningfully improves digestibility and nutrient absorption compared to raw unprocessed kale.
Red cabbage — anthocyanins, sulforaphane, and vitamin K. Same class of compounds as in Brussels sprouts and kale but with added anthocyanin support from the deep purple pigment.
Toasted almonds — vitamin E, magnesium, and monounsaturated fats. Almonds deliver alpha-tocopherol (vitamin E), magnesium (essential for luteal-phase mood and cramp prevention), copper, and monounsaturated fats.
Fresh ginger — gingerols, shogaols, and anti-inflammatory support. Grated fresh into the vinaigrette, ginger is one of the best-studied natural anti-inflammatories for menstrual pain.
Raw apple cider vinegar and lemon — acetic acid, live cultures, and d-limonene. The vinaigrette's acid base delivers blood-sugar-regulating acetic acid, live probiotic cultures from raw ACV, and d-limonene from lemon supporting liver detoxification.
Raw honey — trace minerals and antimicrobial enzymes. Used moderately (1 tbsp across 4 servings) as gentle sweetness with cofactors.
Extra virgin olive oil — oleic acid and polyphenols. Amplifies absorption of the fat-soluble carotenoids in sweet potato, cruciferous compounds in kale and Brussels sprouts, and vitamin E in almonds.
Grass-fed butter (finishing) — CLA, K2, butyrate. Small amount for salmon finishing.
Avocado (optional) — potassium, folate, monounsaturated fats. Adds creaminess, more potassium, and healthy fats.
Raw sauerkraut (optional) — live probiotic cultures, sulfur compounds. Real fermented cabbage delivers Lactobacillus and other beneficial bacteria supporting the estrobolome.
Hemp seeds (optional) — complete plant protein, omega-3s, magnesium. Small addition but nutritionally dense.
— Anna aka Food Marshall