Gentle Warm Sweet Potato and Pink Salmon Bowl
Flaked pink salmon served over warm, velvety sweet potato mash with a hint of lemon and dill. Exceptionally easy on digestion and soothing for upper stomach tenderness.
Prep
5 min
Cook
12 min
Total
17 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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
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
5 min
Cook
12 min
Total
17 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Colander · Knife and cutting board
Time saver
Make Ahead: You can steam or boil sweet potatoes in advance and store them in the fridge for up to 3 days. Reheat gently with a splash of warm water before mashing.
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 10 steps complete
Next: Wash and peel 1 medium sweet potato
- 01
Wash and peel 1 medium sweet potato
Wash and peel 1 medium sweet potato, then cut it into 1/2 inch (1.3cm) cubes so it cooks quickly and evenly.
Tap card to mark done - 02
Place the sweet potato cubes into a…
Place the sweet potato cubes into a small saucepan and cover with cold water by 1 inch (2.5cm).
Tap card to mark done - 03
Set the saucepan over medium-high heat on…
Set the saucepan over medium-high heat on your stovetop and bring the water to a rolling boil.
Tap card to mark done - 04
Reduce heat to medium and simmer for…
Reduce heat to medium and simmer for 10 to 12 minutes, until a fork slides effortlessly into the thickest piece with zero resistance.
Look for: a fork slides effortlessly into the thickest piece with zero resistance
Tap card to mark done - 05
Drain the sweet potato completely in a…
Drain the sweet potato completely in a colander and return it to the warm saucepan.
Tap card to mark done - 06
Use a fork or potato masher to…
Use a fork or potato masher to mash the sweet potato until completely smooth and velvety with no lumps remaining.
Look for: completely smooth and velvety with no lumps remaining
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Stir in 1 tsp of extra-virgin olive…
Stir in 1 tsp of extra-virgin olive oil and 1 tsp of fresh lemon juice into the warm sweet potato mash.
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Transfer the smooth mash into a shallow…
Transfer the smooth mash into a shallow bowl.
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Open the tin of pink salmon
Open the tin of pink salmon, drain off the liquid, and gently flake half of the salmon directly over the top of the warm sweet potato mash.
Ready when: everything is assembled and ready to enjoy
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Garnish with 1 tbsp of finely chopped…
Garnish with 1 tbsp of finely chopped fresh dill and serve immediately while warm.
Ready when: everything is assembled and ready to enjoy
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