Steak, asparagus and sweet potatoes
There’s something so grounding about a well-balanced, beautifully cooked dinner that doesn’t require a ton of fuss—but still delivers on flavor, nutrients, and satisfaction. This plate—grilled steak, roasted sweet potato, garlicky asparagus, and a spoonful of sauerkraut—is exactly that kind of meal.
It’s quick enough to make on a busy weekday, elegant enough to feel like a treat, and deeply nourishing in ways your body will thank you for, especially if you’re a woman navigating the rhythms of hormones, energy, and digestion.
I make this type of dinner often when I need something protein-rich and grounding, but don’t want to complicate my evening. Everything is made with whole foods, cooked simply but intentionally—letting each ingredient shine.
And the best part? It all comes together in about 30–40 minutes, with very little hands-on time. You can sip tea while the sweet potatoes roast and the asparagus sizzles.
Why It Works So Well for Women? This isn’t just a good-looking dinner—it’s functional food. And for women, especially in their 30s, 40s, and beyond, these nutrients matter more than ever.
The steak supports iron levels, muscle strength, collagen production, and hormone synthesis—all essential for healthy cycles, strong metabolism, and balanced moods.
Sweet potatoes are rich in carotenoids, fiber, and slow-digesting carbs, giving you a gentle energy boost without the crash.
Asparagus is loaded with folate, supports liver detox (hello estrogen balance), and is naturally anti-inflammatory.
Sauerkraut gives you a dose of live probiotics to feed your gut, improve digestion, and even boost neurotransmitter health (gut-brain connection is real!).
This is the kind of dinner that leaves you feeling satisfied, not sluggish. It’s protein-forward but balanced with color, crunch, and comfort.
A Few PRO Friendly Tips
Steak tip: Let your steak come to room temp before grilling—this helps it cook more evenly.
Cook it how you like it: Medium-rare is my favorite (4 minutes each side for a 1.5 cm thick steak), but go longer or shorter depending on your preference.
Always rest your steak for 5 minutes before slicing—it keeps it juicy and tender.
Cut against the grain for slices that melt in your mouth.
If you’re not a steak person, feel free to swap in a grilled chicken thigh or wild salmon filet. The plate is flexible—it’s the intention behind it that makes it special.
Give it a try next time you’re craving something hearty but healthy. Your body, your hormones, and your taste buds will be more than satisfied.
RECIPE
Ingredients
1 ribeye or New York strip steak, about 1.5 cm thick
1 medium sweet potato, washed and halved lengthwise
10 asparagus stalks, trimmed
1 Tbsp avocado oil
½ tsp pink Himalayan salt
½ tsp ground black pepper
½ tsp garlic powder
1 Tbsp sauerkraut
Instructions
1. Roast the Sweet Potato
Preheat your oven to 400°F (200°C).
Place the sweet potato halves cut-side down on a baking sheet.
Roast for 30 minutes, or until fork-tender and caramelized on the bottom.
2. Prep the Steak
While the sweet potato is baking, remove the steak from the fridge and let it sit at room temperature for even cooking.
Pat the steak dry with paper towels. Season generously with salt and pepper on both sides.
3. Sauté the Asparagus
Trim the woody ends from the asparagus.
Heat 1 Tbsp avocado oil in a skillet over medium-high heat.
Add the asparagus and season with salt, pepper, and garlic powder.
Sauté for about 4-5 minutes, stirring occasionally, until bright green and just tender. Do not overcook—keep the bite and the vibrant color!
4. Cook the Steak
Heat a grill to 450°F or cast-iron skillet HOT (no oil needed).
Grill or sear the steak for 4 minutes on each side (for a 1.5 cm steak cooked medium-rare).
Adjust time for thickness: thinner steaks cook faster, thicker need a bit more time.
Let the steak rest for 5 minutes before slicing—this locks in the juices.
When slicing, always cut against the grain (shorten muscle fibers) for maximum tenderness.
5. Assemble Your Plate
Slice the steak, mash half of the baked sweet potato, and arrange the sautéed asparagus.
Add 1 Tbsp sauerkraut on the side for a fermented, probiotic-rich finish.
Enjoy!
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana