What is Intuitive Eating? 3 Intuitive Eating Principles, Tips & Recipes

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By: Olivia Schneider | Victor Padilla Posted: 11:21 AM, May 29, 2019 Updated: 11:54 AM, May 30, 2019

Put away the scale, throw out the diet books, and quit counting calories. There’s no such thing as “dieting” in the world of intuitive eating – it’s just eating! But what is intuitive eating? We spoke with Evelyn Tribole, the co-founder of the movement, to learn some of the guidelines. And to help incorporate the principles into your diet, we turned to intuitive cooking expert Melanie Albert who has three delicious recipes.


What is Intuitive Eating?


First, what is intuitive eating? “Intuitive eating is basically – you’re the boss of your body. You listen to what your body needs and that’s it,” says Evelyn. That’s right – it’s about by finding fulfillment in what gets you full. “It’s about listening. What does my body need? How do I feel right now? What’s gonna taste good, what’s gonna satisfy?,” adds Evelyn.


1. Aim for Satisfaction


One of the key intuitive eating principles is aiming for satisfaction. “Aiming for satisfaction is the beauty of food, and really enjoying food,” says Melanie. If you’re like us, you probably feel happy and satisfied when you’re full. So Melanie showed us a satiating twist on the popular avocado toast.


Avocado Crackers


2 ripe avocados, sliced

2 medium heirloom tomatoes, rough chopped

1 pepper, such as corno di toro peppers, rough chopped

1 purple bunching or green onion, minced

1-2 tsp. fresh lime juice

Pinch sea salt

Garnish: apricot, bronze fennel, and edible flowers (such as bachelor button petals)



Chop all ingredients.


Gently toss ingredients with a fork.


Spoon avocado mixture on to raw dehydrated crackers.


Enjoy with edible flowers, bronze fennel, and apricots or peaches


2. Respect Your Body


Next on our list of intuitive eating principles – appreciate our bodies! “You gotta respect your body; this is your home,” insists Evelyn. “The longest relationship you’ll have for life is your body.” So be good to your body and fill it with good things – like Melanie’s lunchtime spring sage and mint salad.


Spring Lettuce Salad

Mint & Pineapple Sage Dressing Ingredients

¼ cup lemon juice

½ cup organic extra virgin olive oil

Pinch sea salt

3-4 stems fresh herbs, such as Moroccan Mint and Pineapple Sage, rough chopped.


Mint & Pineapple Sage Dressing Directions

Squeeze lemon juice into a jar.


Add twice as much olive oil as lemon juice to the jar.


Shake. Taste. Add more oil if too lemony. Add more lemon if too oily.


Add pinch sea salt and fresh herbs; Moroccan mint and pineapple sage.


Shake. Save to toss with salad.


Salad Ingredients

2 cups of different varieties of lettuce, such as glacier lettuce (ice lettuce) and cimmaron (wild red lettuce), torn

½ Armenian cucumber, sliced

1 red beet, formanova, thinly sliced

¼ cup walnuts

Garnish: red veined sorrel, edible flowers: violas


Salad Directions

Pour a few teaspoons of dressing onto the beets. Toss. Let rest for 5-10 minutes.


Place lettuce and cucumbers into medium bowl.


Pour the remainder of the dressing over the lettuce and cucumbers.


Lightly toss to coat all lettuce leaves and cucumbers with the dressing.


Plate salad with layers of the lettuce, beets, and walnuts.


Garnish with red veined sorrel and violas.


3. Reject Diet Cult


Finally, to eat intuitively is to say goodbye to formal diets. “Reject diet culture. Nobody can be the boss of you, only you can,” Evelyn urges. No one can tell you what or how much of something is right for your body. So Melanie’s final recipe says no to diets and yes to zucchini pasta for dinner.


Zucchini Pasta & Raw Tomato Sauce


1 large zucchini, spiralized

Amethyst basil and purple pansies for garnish


Tomato Sauce Ingredients

3-4 red heirloom tomatoes, rough chopped

1 pepper (corno di toro), rough chopped

¼ cup sun-dried tomatoes, soaked in water for 1 hour, then drained.

2 purple bunching onions, minced

3-5 stems, oregano, torn

3-5 stems, green (Genovese) basil, torn

Pinch sea salt

2 tbsp olive oil


Tomato Sauce Directions

Process all ingredients in food processor, keeping the sauce chunky. After blended, taste and adjust to suit your taste.


Cashew Cream Sauce Ingredients

1.5 cups raw cashews, soaked 2-4 hours in water, drain.

2 tbsp fresh lemon juice

½ tsp lemon zest

2 tbsp nutritional yeast

2 tbsp water

Pinch sea salt

2 or more tbsp. water, as needed for creaminess.

Additional lemon, nutritional yeast, and salt for taste.


Cashew Cream Sauce Directions

Blend all ingredients in food processor, until smooth.


Taste. Add additional lemon, nutritional yeast, or sea salt to suit your taste.



Toss spiralized zucchini with three-fourths of the tomato sauce.


Place zucchini with sauce into bowl.


Top with the remaining tomato sauce and cashew cream sauce.


Garnish with amethyst basil and purple pansies.


Is your mouth watering yet? Now you’ve got three intuitive eating principles and recipes to help you eat your way to happiness.


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