Turkey, potato and mixed veg hash

susannea113n
6 days ago
2 min read

A hearty bowl of turkey and potato hash garnished with fresh green onions, served with a touch of elegance using a gold fork, set against a crisp white background.

Turkey for mental health

Our bodies use an amino acid called tryptophan to produce serotonin, an important brain chemical often called the “feel-good” hormone. Serotonin is heavily involved in mood regulation and sleep, and there’s some evidence that it plays a role in depression as well. Tryptophan can be found in this plan from turkey, one of my frequent food-as-medicine prescriptions especially to suppoprt mental health.

This recipe is great at any time of day. With 26g protein per serve, it's a great way to start the day. Fry or poach an egg and pop on top for an extra 6 or so grams.

Recipe

Ingredients	Directions
2 tbsps Extra Virgin Olive Oil 2 Russet Potato (large, diced) Sea Salt & Black Pepper (to taste) 1 Red Capsicum (large, diced) 1 Leek (medium, trimmed, chopped) 500 grams Ground Turkey 1 Garlic (clove, minced) 1/2 tsp Oregano 2 stalks Green Onion (chopped)	Heat pan over medium-high heat. Once heated, add the oil. Add the potatoes and season with salt and pepper. Cook for ten minutes or until fork-tender, allowing them to brown on each side before stirring. Add a splash of water if needed. Remove the potatoes from the pan. Add the capsicum and leeks (if using) and cook for another two to three minutes, stirring as needed. Add the turkey, breaking it up as it cooks. Add the garlic and oregano, and season with salt and pepper. Cook for seven to eight minutes or until the turkey is cooked through. Add the cooked potatoes and cook for another two to three minutes. Divide evenly into bowls and top with green onion (if using). Enjoy!

Ingredients

Directions

2 tbsps Extra Virgin Olive Oil 2 Russet Potato (large, diced) Sea Salt & Black Pepper (to taste)

1 Red Capsicum (large, diced)

1 Leek (medium, trimmed, chopped) 500 grams Ground Turkey 1 Garlic (clove, minced)

1/2 tsp Oregano

2 stalks Green Onion (chopped)

Heat pan over medium-high heat. Once heated, add the oil. Add the potatoes and season with salt and pepper. Cook for ten minutes or until fork-tender, allowing them to brown on each side before stirring. Add a splash of water if needed.
Remove the potatoes from the pan. Add the capsicum and leeks (if using) and cook for another two to three minutes, stirring as needed.
Add the turkey, breaking it up as it cooks. Add the garlic and oregano, and season with salt and pepper. Cook for seven to eight minutes or until the turkey is cooked through.
Add the cooked potatoes and cook for another two to three minutes. Divide evenly into bowls and top with green onion (if using). Enjoy!

Notes

Leftovers

Refrigerate in an airtight container for up to three days.

Serving Size

One serving is approximately one cup.

Toppings upgrade

Fresh herbs like egg parsley or coriander.

Leeks and green onions

Only use leeks and green (spring) onions if you can tolerate them.

Potato

Any type of potato will do - doesn't have to be russet.

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