Full credit to the lovely and talented Christine Bailey for the original recipe for these tasty burgers. I’ve used this recipe a few times, and adaped it, so this particular version is my own. I love the oriental flavours, which elevate the humble burger to something more unusual and sophisticated.
Turkey is one of the more abundant dietary sources of tryptophan (1), an amino acid that the body cannot make itself, so must be obtained from the diet, and which is needed for making serotonin, a neurotransmitter essential for mood regulation (2). Tryptophan may be helpful in promoting sleep and tranquility (3), and may therefore be helpful for those suffering from depression or anxiety. Any effects of tryptophan may be more potent when it is eaten with carbohydrate.
These burgers are quick and simple to make, and popular with all ages. Turkey has just over half the calories of beef, and three times the calcium, with comparable amounts of iron and magnesium (4) and 100g contains 27% of the recommended daily intake of selenium (5), making it a useful addition to the diet of meat-eaters.
Turkey burgers with an oriental twist. Here I serve them with Chinese vegetables and a rice noodle salad.
300g Turkey or chicken mince
1 Lemongrass stalk
3 Spring onions
1 Red chilli
1tbls Mint
1tbls fresh Coriander
1tbls grated Ginger, or to taste
1tbls soy sauce or Tamari, or to taste
Finely chop the lemongrass, spring onions and chilli (no need to use it all if you prefer less spice) and mix in a bowl with the other ingredients. Shape into small burger shapes and oven bake or grill (I like to use my George Forman grill) until thoroughly cooked. Serve on lettuce leaves, or in a wholemeal bap with salad.
References
1. http://nutritiondata.self.com/foods-000079000000000000000-1.html? [Accessed 8 September 2015].
2. Murray, M., & Pizzorno, J., (2005). The Encyclopaedia of Healing Foods. London, Piatkus.
3. Sathyanarayana Rao, T.S., Asha, M.R., & Jagannatha Rao, K.S., (2008). Understanding nutrition, depression and mental illness. Indian Journal of Psychiatry, 50(2), 77-82.
4. Murray, M., & Pizzorno, J., (2005). The Encyclopaedia of Healing Foods. London, Piatkus.
5. http://nutritiondata.self.com/facts/poultry-products/931/2 [Accessed 8 September 2015].