Herb-Baked Turkey and Sweet Potato Mash Bowl
Juicy lean ground turkey gently seasoned with oregano and thyme, paired with smooth mashed sweet potato and tender steamed spinach. A light, easy-to-digest lunch that provides over 30g of protein without triggering bloat.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Jill + Lila
Jill created this recipe with Lila and shared it with the perimenopause community.
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 HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier 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
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan
Time saver
Pre-cook sweet potatoes in advance to reduce lunch prep time to under 10 minutes.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Heat a nonstick skillet over medium heat…
- 01
Heat a nonstick skillet over medium heat…
Heat a nonstick skillet over medium heat at 350°F (175°C).
Tap card to mark done - 02
Add ground turkey
Add ground turkey, dried oregano, dried thyme, salt, and pepper to the skillet.
Tap card to mark done - 03
Cook ground turkey for 6 to 8…
Cook ground turkey for 6 to 8 minutes, breaking it into small pieces with a wooden spoon, until browned and cooked through with no pink remaining.
Look for: browned and cooked through with no pink remaining
Tap card to mark done - 04
Meanwhile
Meanwhile, place cubed sweet potato in a small saucepan, cover with water, and bring to a boil over high heat.
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Reduce heat to medium and simmer sweet…
Reduce heat to medium and simmer sweet potato for 10 to 12 minutes until fork-tender.
Look for: fork-tender
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Drain sweet potato thoroughly
Drain sweet potato thoroughly, return to the saucepan, and mash with olive oil and a pinch of salt until smooth.
Look for: smooth
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Place baby spinach in a microwave-safe bowl…
Place baby spinach in a microwave-safe bowl with 1 tbsp of water, cover loosely, and microwave on high for 45 seconds until gently wilted.
Look for: gently wilted
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Assemble the bowl by placing mashed sweet…
Assemble the bowl by placing mashed sweet potato on one side, wilted spinach on the other, and topping with cooked ground turkey.
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