If the minute I go on a diet that's when I start craving things I never normally crave, you know?

~ Naomi Watts

Navigating through perimenopause can be a challenging journey, but the right foods can make a world of difference in managing symptoms and boosting overall well-being. This delicious and nutrient-packed recipe is designed with hormone health in mind, making it an excellent choice for perimenopausal women. Let’s explore the benefits of each ingredient and how they contribute to hormonal balance and overall health.

Ingredients (Serves 2):

• 1 tablespoon coconut oil

• 2 small or 1 medium yam, diced (leave the peel on if it looks good or peel it)

• 1 clove garlic, minced

• 2 scallions, chopped

• 2-3 cups shredded kale

• 1 cup broth

• 1-15 oz BPA-free can lentils, drained and rinsed

• 4 tablespoons goat cheese, feta cheese (or dairy-free cheese)

• A couple dashes of kelp sprinkles

• Salt and pepper to taste

• 4 eggs (add 2 more eggs and use less yam for a higher protein, lower-carb option)

Optional: Substitute 1 cup diced smoked salmon or cooked chicken for the eggs if desired.

Directions:

1. Cook the Yams:

   • Add coconut oil to a medium skillet over medium/high heat. When hot, add the diced yam.

   • Cook for 10 minutes or until golden brown.

2. Simmer with Broth:

   • Add broth. Cover and reduce heat to a gentle simmer for about 8 minutes or until the yams are tender.

3. Prepare the Eggs:

   • Meanwhile, prepare your eggs to your liking. Poached eggs are a great option for this dish.

4. Combine and Heat:

   • Stir in lentils, kale, and scallions to the skillet. Cook until heated through and the kale is slightly wilted.

5. Serve and Enjoy:

   • Serve topped with eggs, cheese, and kelp sprinkles. Add salt and pepper to taste.

Nutritional Benefits:

1. Yams:

   • Rich in beta-carotene, fiber, and vitamins C and B6, yams help support the adrenal glands and manage stress, common issues during perimenopause.

2. Garlic:

   • Known for its anti-inflammatory and immune-boosting properties, garlic can help reduce inflammation and support overall health.

3. Kale:

   • A nutrient-dense leafy green, kale is high in calcium, magnesium, and vitamin K, all essential for bone health and reducing the risk of osteoporosis.

4. Lentils:

   • Packed with protein and fiber, lentils help regulate blood sugar levels and keep you feeling full longer, which can help manage weight gain during perimenopause.

5. Goat Cheese/Feta Cheese:

   • Provides a good source of calcium and protein. If you’re lactose intolerant or prefer dairy-free options, there are plenty of delicious alternatives available.

6. Kelp Sprinkles:

   • Rich in iodine, kelp supports thyroid health, which can be particularly beneficial as thyroid function often changes during perimenopause.

7. Eggs:

   • High in protein and healthy fats, eggs can help stabilize blood sugar levels and provide sustained energy. They are also a good source of choline, important for brain health.

Optional Protein Boost:

• Smoked Salmon or Cooked Chicken:

  • Both are excellent sources of lean protein and omega-3 fatty acids, which are anti-inflammatory and can help support hormone production and balance.

Making It Higher Protein, Lower Carb:

For those looking to increase protein intake and reduce carbohydrates, simply add an extra 2 eggs and reduce the amount of yam and lentils used, while adding in the smoked salmon or chicken. This adjustment will boost the protein content while lowering the carb count, making it an even better option for stabilizing blood sugar and supporting muscle maintenance.

This recipe not only provides a delicious meal but also supports your hormonal health during perimenopause. Enjoy this power bowl as a hearty breakfast, lunch, or dinner, and feel the benefits of these nutrient-dense ingredients.

XO,

Kimberlee Erin

Just a heads-up: I’m a Certified Menopause Coaching Specialist and Holistic Nutritionist, and while I love sharing what’s worked for me and my clients, this blog is for informational purposes only. It’s not a substitute for medical advice. Always check in with your healthcare provider before starting new supplements, hormones, or treatments—especially since every woman’s perimenopause journey is different. You deserve personalized care that truly fits you.