Spinach, Turkey, and Sweet Potato Stir-Fry

Tryptophan-rich foods help your body to produce more serotonin.  Serotonin is a crucial neurotransmitter involved in balancing moods, sleep, energy levels.  So increase the amount of tryptophan foods you eat, particularly if you suffer from mood swings, insomnia or even depression.  These ‘symptoms’ are often experienced as we enter autumn and winter, which can trigger Seasonal Affective Disorder (SAD) in many people.

Here’s a recipe that includes a few tryptophan-rich foods that will be particularly soothing and lifting at dinnertime.

Ingredients:

• 200g turkey breast (high in tryptophan)
• 1 small sweet potato, peeled and cubed (adds sweetness and fibre)
• 2 tbsp ghee or coconut oil
• 100g spinach (tryptophan-rich)
• 1 garlic clove (to taste), minced
• 50g pumpkin seeds (rich in tryptophan)
• 1 tsp tamari sauce or coconut-based liquid aminos if you avoid soya products
• ½ tsp ground cumin (adds depth and warmth)
• 1 bunch of spring onions, sliced

Instructions:

1. Prepare the sweet potato: Boil the cubed sweet potato for about 6-8 minutes until tender but still firm. Drain and set aside.
2. Heat the olive oil in a large pan over medium heat. Add the minced garlic and ground cumin, sautéing for about 1 minute until fragrant.
3. Add the turkey breast strips and cook for 5-6 minutes, stirring occasionally until golden brown and cooked through.
4. Stir in the boiled sweet potato cubes, cooking for another 2-3 minutes to allow them to crisp up slightly.
5. Add the spinach and cook until wilted, around 2-3 minutes.
6. Pour in the soy sauce, stirring to coat everything evenly.
7. Finally, sprinkle the pumpkin seeds and spring onions on top and toast them in the pan for a minute.

You can eat this dish with brown rice or buckwheat noodles if you avoid gluten, for a more ‘complete’ meal. Enjoy!

Image: pexels-huzaifabukhari