With Autumn in full swing, the word ‘salad’ brings a big fat sigh, moan and groan when moving into the cooler months. But I’m here to tell you a happy salad exists. Yes, Naturopath Jessica Gorman says incorporating serotonin fueled key ingredients in our salads this season, is a promised way to put a smile on our lunch-time faces. What is serotonin you ask? Jessica reveals “It’s a neurotransmitter manufactured by our bodies to help regulate our mood and a deficiency is associated with anxiety and low mood.” So if your keen on fueling your body with happiness, check out the Gorman Naturopathy approved happy salad check list.


1.Turkey is high in protein, in particular the amino acid tryptophan. Tryptophan is an amino acid/ your new best friend, that is needed to make serotonin and cannot be produced in the human body. It’s important to incorporate tryptophan-containing foods into your diet for Cheshire cat smiles.

Additionally, Turkey is also high in the minerals magnesium, zinc and Vitamins B3, B6 and folate which, along with tryptophan, are all needed to make serotonin in our bodies! All hail tryptophan!

2. Spinach – Popeye was right again. These leafy greens are a great source of magnesium, Vitamin C, Vitamin B6 and folate.

3. Cottage cheese is high in protein, especially the amino acid tryptophan. It also contains folate and the mineral magnesium.

4. Pumpkin seeds are high in zinc, magnesium, tryptophan and also contain folate.

5. It’s no surprise that our good friend Avocado makes the list. Yes, Avocados’ are rich in magnesium and much needed for serotonin production.

6. Brown rice
is magnesium dense, the essential mineral assists in relaxing muscles and nerves.


Hearty Serotonin Salad

1 cup of Brown Rice
½ Avocado
1 table spoon Pumpkin Seeds
3 cups of Spinach leaves
100g Roast Turkey breast
1 table spoon Cottage Cheese
1 teaspoon of cayenne pepper
1 chopped spring onion

Add spinach leaves and chopped spring onion to salad bowl.
Rinse brown rice well (to avoid gluggy consistency). Then cook and let it cool before sprinkling over spinach leaves.
Roast Turkey Breast and shred with two forks. Then add to bowl.
Roughly smash avocado with fork and add on top of turkey.
Swirl cayenne pepper roughly through cottage cheese and add on top of smashed avocado.
Finish with topping the salad with Toasted pumpkin seeds in dry pan until slightly browned and aromatic.

Voila, pure happiness.



Siobhan Wend

Siobhan is an Australian writer, social media strategist and public relations advisor. She produces natural-beauty, style, health and wellness led content with a strong understanding of the media. Her passion for a holistic lifestyle comes from growing up on the surf beaches of Phillip Island, in turn she hopes to inspire others to live a healthy, happy and fulfilled life with her writing.