Health & Wellness -

Easy Salmon with Bok Choy & Red Cabbage

Try a "meal that heals" by culinarian Toya Boudy.

By Womaness Editors     4-Minute Read

The Kitcheness for Womaness - Toya Boudy Recipe

Welcome to The Kitcheness, a new food and recipe series from Womaness whipped up with you (and your fabulous taste) in mind. 

Because we continue to learn how a well-balanced diet can help with fatigue in menopause, bloating, combating menopause weight gain, and even reducing symptoms like hot flashes (thank you, omega-3s!), we introduced The Kitcheness, a series that explores smart recipes that not only taste good, but are good for you—especially in this phase of life

This month we have the privilege to feature a recipe from culinarian Toya Boudy, a native New Orleanian who specializes in putting a unique twist on Louisiana-style dishes and cooking with a Southern flare.

Toya is the Chief Culinary & Culture Officer for Village Meals, whose mission is to make healthy, culture-based meals for all. The dynamo is also an author, podcast host, motivational speaker, and, among many national TV appearances, winner of the “Best Home Cook” title by Hallmark’s Home & Family. In 2018 and 2019, the American Culinary Federation of New Orleans named her one of Louisiana’s Best Chefs. You can find her latest cookbook, Cooking for the Culture: Recipes and Stories from the New Orleans Streets to the Table, right here.

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Chef Toya Boudy


Toya's dish comes loaded with both flavor and ingredients your body will love: salmon, rich in omega-3 fatty acids that can help both reduce chronic inflammation and support temperature regulation (think hot flashes/night sweats); bok choy, a high-water content food that supports hydration; red cabbage, which is high in fiber; and antioxidant-packed zucchini.


“I want you to feel like, ‘Damn I want to go back for seconds, thirds, fourths...’”


The recipe, originally from a series she produced on YouTube, is “very personal for me,” says Toya. “I started it after watching my mama during quarantine struggle with health.” Toya hoped to show that food isn’t just food or a way to show love, but something that’s “medicinal and a way to heal.

The New Orleans-based chef also wanted to find a way to help while keeping flavor and seasonings at the forefront, especially as “our culture as black and brown people is centered around bold flavors, rich sauces, spices, and depth.”

The result is this simple but flavor-bursting creation. “I want you to feel like, ‘Damn I want to go back for seconds, thirds, fourths…this is so good, I want to share this with my mama!’” explains the culinarian.


Easy Salmon with Bok Choy & Red Cabbage 

Prepare the four portions separately and assemble together. Makes 2 servings. See video below for further instruction. 




• 1 bundle of bok choy

3 tablespoons olive oil

2 tablespoons of garlic paste



Warm the olive oil, then mix with the garlic paste.

Separate the bok choy leaves and clean.

Brush the leaves with the olive oil and garlic mixture.

Season with any seasoning you prefer, ensuring you season from top to bottom. 

Bake for 8 to 10 minutes at 425°F.




• 1 12-oz bag frozen zucchini spirals

• Plant butter

• 2 teaspoons turmeric  



• Cook the frozen zucchini spirals as the package directs.

• Season with plant butter.

• Salt to taste and then add the turmeric  




• 1 boneless salmon tail 

• olive oil

• 2 tablespoons garlic paste

• 2 tablespoons lemon juice

• Cracked salt and pepper (or any seasoning you prefer)

• 3 tablespoons hoisin sauce, maybe more



• Clean the salmon tail, then brush it evenly with olive oil and garlic paste.

• Coat with lemon juice and your seasoning of choice.

• Bake at 425°F for 15 minutes.

• Remove from oven and brush with hoisin sauce.

• Broil for 5 minutes.




• 1 head of red cabbage

• 2 tablespoons olive oil

• 4 cloves garlic, chopped

• 1 slice of lemon 



• Sauté garlic in olive oil until toasty.

• Add cabbage and a slice of lemon and season to taste with salt and pepper.

• Sauté until slightly tender.


Assemble all four portions together on your plate and enjoy.


If you're craving even more from Toya, keep up with her on FacebookInstagram, and Twitter for all the latest updates. 


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