SEROTONIN-BOOSTING VEGGIE STIR-FRY

Mood-boosting meal, just in time for the Summer!

Serotonin is a neurotransmitter associated with mood regulation and overall wellbeing. Savour a serotonin-boosting veggie stir-fry, a delicious blend of ingredients that enhances mood and wellbeing.

This recipe combines several ingredients that are rich in tryptophan and support serotonin production. Quinoa is a good source of tryptophan (an essential amino acid) and it serves as the base of the stir-fry, providing complex carbohydrates for sustained energy.

Ingredients:

• 1 cup cooked quinoa

• 1 tablespoon avocado or olive oil

• 1 small onion, sliced

• 2 cloves of garlic, minced

• 1 red bell pepper, sliced

• 1 cup broccoli florets

• 1 cup sliced mushrooms

• 1 cup garden peas

• 1 cup baby spinach

• 2-3 chopped asparagus

• 2 tablespoons tamari sauce (or soy sauce)

• 1 tablespoon sesame oil

• 1 teaspoon grated fresh ginger

• 1 tablespoon toasted sesame seeds

• 1 avocado (optional)

Instructions

1. Cook the quinoa according to the package instructions and set aside.

2. Heat the avocado oil in a large skillet or wok over medium heat.

3. Add the onion and garlic to the skillet and sauté until they become fragrant and translucent.

4. Add the red bell pepper, broccoli florets, mushrooms, asparagus and peas to the skillet. Stir-fry the vegetables for about 5-7 minutes or until they become tender-crisp.

5. In a small bowl, mix together the tamari sauce, sesame oil, and grated ginger.

6. Pour the sauce over the stir-fried vegetables and stir well to coat evenly. Cook for an additional 2 minutes.

7. Add the cooked quinoa and baby spinach to the skillet. Stir everything together until the spinach wilts and the quinoa is heated through.

8. Remove the skillet from heat and sprinkle the toasted sesame seeds on top.

9. Serve the serotonin-boosting veggie stir-fry hot

10. Garnish with avocado for some essential fats and enjoy!

The Science 😍

The vegetables, such as broccoli, mushrooms, red bell pepper, peas, and spinach, are not only packed with essential nutrients but also contain vitamins and minerals that support serotonin production helping with sleep, mood and digestion.

Garlic and onion provide additional flavour and health benefits. Garlic contains sulfur compounds that enhance brain function, while onions contain antioxidants that support neurotransmitter balance.

The tamari sauce (or soy sauce) adds a savoury flavour and the ginger contributes a zesty kick. Sesame oil adds a nutty aroma and flavour, while the toasted sesame seeds provide a delightful crunch.

By combining these ingredients in a delicious stir-fry, you can enjoy a meal that not only tastes great but also supports the production of serotonin, a neurotransmitter associated with mood regulation and overall wellbeing.

Add in fish, meat or some lovely beans to give the meal another dimension.

Create 2 meals from one :)

Don’t forget to capture pictures of your creation and tag me on Instagram @rodinadaley

Enjoy!