18
Jun

Sleep & Gut-Friendly Dinner: Turkey & Sweet Potato Skillet

A one-pan comfort dish for better rest and digestion

When it comes to sleep, what you eat for dinner matters more than you might think. Heavy, greasy, or sugar-laden meals late in the day can throw off digestion and disrupt your body’s natural rhythm.

At Alternative Health Care Concepts, we emphasize whole, functional meals that calm the nervous system, support gut health, and naturally encourage melatonin production — your body’s sleep hormone.

One of our go-to meals for clients struggling with poor sleep or nighttime bloating is this simple, one-pan Turkey & Sweet Potato Skillet. It’s nourishing, easy to digest, and full of nutrients that gently prepare your body for a restful night.

🕒 Best Time to Eat for Gut & Sleep Health:

👉 Eat this dish about 3–4 hours before bedtime to give your body time to digest.
So if you’re aiming to sleep at 10:00 PM, enjoy dinner by 6:00–6:30 PM for optimal results.

🥘 Recipe: Turkey & Sweet Potato Skillet with Sautéed Greens

  • Servings: 2
  • Prep Time: 10 mins
  • Cook Time: 25 mins
  • Total Time: 35 mins
  • Calories per serving: ~480

Ingredients:

Main Skillet

  • 8 oz ground turkey (lean, preferably organic)
  • 1 medium sweet potato, diced small
  • 1 small yellow onion, diced
  • 1 garlic clove, minced
  • 1 tsp olive oil
  • ½ tsp dried thyme
  • ½ tsp ground cumin
  • Salt & pepper to taste
  • Optional: pinch of cinnamon for warmth and digestion

Sautéed Greens

  • 2 cups fresh spinach or chopped kale
  • 1 tsp olive oil or avocado oil
  • 1 tsp lemon juice (optional)
  • Pinch of sea salt

Instructions:

  1. Cook the Sweet Potato:
     In a large skillet over medium heat, add olive oil and sweet potatoes. Cook for 8–10 minutes, stirring occasionally, until lightly browned and tender.
  2. Add Turkey and Aromatics:
     Add ground turkey, onion, garlic, thyme, cumin, and optional cinnamon to the skillet. Break the turkey apart and cook for about 8–10 minutes or until fully browned and cooked through.
  3. Season and Simmer:
     Add salt and pepper to taste. If needed, splash a tablespoon of water into the pan and cover for 2–3 minutes to soften the sweet potatoes further.
  4. Sauté the Greens:
     In a separate small pan, heat 1 tsp oil over medium heat. Add spinach or kale and sauté for 2–3 minutes until wilted. Add a squeeze of lemon juice and pinch of sea salt for flavor.
  5. Serve:
     Plate the turkey-sweet potato mix and top with sautéed greens. For extra fiber and texture, sprinkle with pumpkin seeds or hemp hearts (optional).

🌿 Why This Meal Works:

  • Tryptophan from turkey supports melatonin and serotonin production.
  • Complex carbs from sweet potatoes help tryptophan reach your brain.
  • Magnesium-rich greens like spinach promote muscle relaxation and gut motility.
  • Simple, anti-inflammatory spices like cumin and cinnamon support digestion.

For clients who experience bloating or restlessness at night, we recommend pairing this dinner with a calming evening ritual — such as acupuncture, a warm herbal tea, or a short meditation.

Looking for Nutritional Medicine in Burbank or guidance on better meal timing for your health concerns? We’re here to help.