Turkey, Apple & Gouda Sourdough Sandwich
A crisp and savory sourdough sandwich loaded with roasted turkey, smoked gouda, and fresh apple slices. Perfect for a quick, protein-packed lunch.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl · Knife and cutting board
Time saver
Store the other half of the apple in an airtight container with a light squeeze of lemon juice to prevent browning for tomorrow's lunch.
Do these three things first
- 1Prep oz smoked gouda cheese (sliced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Place a small skillet over medium heat…
- 01
Place a small skillet over medium heat…
Place a small skillet over medium heat and cook the turkey bacon until crisp, about 2-3 minutes per side. Remove and set aside.
Look for: crisp
Tap card to mark done - 02
Toast the sourdough slices to your preferred…
Toast the sourdough slices to your preferred level of crunch.
Tap card to mark done - 03
Spread a thin layer of Dijon mustard…
Spread a thin layer of Dijon mustard on one or both slices of the toasted bread.
Tap card to mark done - 04
Layer the sliced turkey breast
Layer the sliced turkey breast, cooked turkey bacon, and smoked gouda on the bottom slice.
Tap card to mark done - 05
Quickly toss the baby arugula with a…
In a small bowl, quickly toss the baby arugula with a light drizzle of olive oil and a pinch of black pepper, then pile it on top of the cheese.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Add the thinly sliced apples for a…
Add the thinly sliced apples for a sweet crunch, top with the second slice of sourdough, press gently, and slice in half.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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