Good Mood Turkey Stir Fry

This is a quick and easy meal made with readily available, economic ingredients for when you are in a hurry.  Turkey contains tryptophan, an amino acid needed for the production of serotonin, a neurotransmitter which has an influence on mood, particularly in individuals susceptible to depression (1).   Broccoli and sprouts are great sources of a range of vitamins and minerals, but are especially important for their Indole-3 Carbinols, which support liver function, and may play a role in preventing certain cancers (2, 3).  A tablespoon of almond butter contains 12% of your daily requirement of magnesuim, and 19% of your daily manganese requirement, as well as providing calcium, iron, phosphorus, copper, riboflavin and folate (4).  The nutty flavour makes it a popular choice with children.

For 2 generous servings:

1 Onion
1 tsp Oil
1 packet Cubed Turkey Meat (300g)
1/2 head Broccoli
8 Brussels Sprouts
1tsp dried Ginger
1tbls Soy Sauce or Tamari
2tbls Almond Butter (or sugar-free nut butter of your choice)
A handful of fresh Coriander

  1. Slice the onion, chop the broccoli, including the stem, into bite-sized pieces and slice the sprouts.
  2. Heat the oil in a wok or frying pan.  Stir fry the onions until translucent, add the turkey and stir fry until each surface changes colour.  Meanwhile boil a kettle.
  3. In a small bowl, mix the almond butter with a little boiling water until you achieve a runny consistency like thick honey.  Add to the wok with the soy sauce and ginger.  Stir to coat.  Chop the coriander.
  4. Continue to stir fry until the turkey is thoroughly cooked all the way through, and the vegetables are crunchy.  Sprinkle with the coriander and serve immediately.  This can be served with noodles or rice if you like, but it’s great on its own.

References:

  1. Young, S.N., (2013).  The effect of raising and lowering tryptophan levels on human mood and social behaviour.  Philosophical Transactions B, 368 (1615).  20110375.
  2. Institute for Functional Medicine Inc. (1999).  Detoxification: A Clinical Monograph, Washington, Gig Harbor.
  3. Watson, W.G., Beaver, M.L., Williams, E.D., Dashwood, H.R., & Ho. E., (2013).  Phytochemicals from cruciferous vegetables, epigenetics, and prostate cancer prevention.  AAPS Journal, 15(4), 951-961.
  4. http://nutritiondata.self.com/facts/nut-and-seed-products/3153/2 [Accessed 9 November 2015].