This is full of fibre from all the vegetables to feed our microbes and encourage them to thrive. When our microbiome is abundant our brain is happy! The gut-brain axis is a connection between the gut and brain connected via the Vagus nerve, this is why it's important we always address the gut first.
Turkey contains an amino acid called l-tryptophan, this is a precursor to serotonin - our happy hormone. And as broccoli is a cruciferous vegetable, it contains chromium, which can help to increase neurotransmitters responsible for alertness, energy and positive feelings. Complex carbohydrates, such as brown rice in this recipe, helps to keep your mood stable and increase serotonin in the brain.
1 tablespoon olive oil
1 onion, diced
400g turkey mince
2 garlic cloves, minced
2 large carrots, grated
2 courgettes, grated
1 head of broccoli cut into florets
1 bunch of kale
2 cups cooked brown rice
2 spring onions diced, for garnish
1 avocado thinly slices
For the teriyaki sauce:
60ml tamari (ensure gluten-free as needed // if soy-free, sub coconut aminos)
30-45ml maple syrup
30ml brown rice vinegar
1 ½ tsp ginger, peeled and roughly chopped (~1 ½ inch piece or 6 g)
3 cloves garlic, roughly chopped
Heat olive oil in a large skillet over medium-high heat. Add diced onions and cook until soft.
Add turkey mince and garlic into the pan and cook until turkey is about half cooked.
Add grated carrots, grated courgette and chopped broccoli and continue to cook until turkey is no longer pink.
Make the teriyaki sauce by adding all ingredients to a high-speed blender. Blend on medium-low speed until no large chunks of ginger or garlic remain and the mixture is well combined — about 30 seconds.
Pour teriyaki sauce over cooked turkey and vegetable mixture and stir. Add kale in and simmer for about five minutes. Spoon meat over rice.
Garnish with green onions and avocado. Serve.
Want more gut-loving recipes from Rose Ferguson? Dig into this Springtime Miso Cod