Some foods rich in tryptophan and other nutrients have relaxing properties. We offer you surprising and delicious recipes that include them so you can sleep more and better.
On numerous occasions, when we want to offer a natural solution to insomnia, we resort to linden tisanes, chamomile, valerian, lemon balm.
They are a successful remedy, but it is also interesting to know that it is very possible that in the pantry or in the fridge we have more than one relaxing food capable of facilitating that relaxation that can lead us to sleep effortlessly.
These foods do not have the intensity of a sleeping pill, but act in a more holistic way through their nutrients, especially certain amino acids and vitamins. Some even contain small amounts of phytochemicals with a powerful tranquilizing effect.
With these relaxing foods we can prepare healthy dinner recipes to sleep in one go.
FOODS THAT HELP YOU SLEEP
None of these foods is capable of making us fall into a deep sleep, but if we know how to unite them every night in delicious dishes, we will improve the quality of sleep and in the most natural way:
- Foods with tryptophan
Tryptophan is an amino acid necessary for the synthesis of serotonin, a neurotransmitter that promotes well-being and in turn is a precursor of melatonin, the sleep hormone.
Foods such as whole grains, legumes, nuts, potatoes or bananas are rich in this amino acid that promotes rest.
- Foods with magnesium
Pumpkin, sunflower and sesame seeds are excellent complements at dinner, as they provide significant amounts of magnesium, a mineral that helps calm the nervous system and promotes relaxation.
Other foods contain specific substances with tranquilizing effects, such as basil. We can include them in salads that will be almost infallible recipes to enjoy a good sleep.
- Plantain
In addition to magnesium and potassium, it favors the production of serotonin and melatonin, which improves the quality of sleep.
- Poppy
Its seeds contain phytochemicals with a mild sleeping effect.
- Lettuce
The stems are traversed by lactucarium, a compound with a calming effect.
- Oat
A natural source of melatonin, it also has proteins (avenin and trigonelline) that help reduce nervousness.
DINNER RECIPES FOR A GOOD NIGHT’S SLEEP
OATMEAL BASKETS AU GRATIN
Ingredients (for 4 people)
- 6 tablespoons oat flakes
- 125 ml oat milk
- 1 small onion, cut into cubes
- 30 g diced green bell pepper
- 50 g red bell pepper, diced
- 200 g zucchini, diced
- 100 g diced carrots
- 1 garlic clove, chopped
- 6 cherry tomatoes
- 15 g pumpkin seeds
- 20 g whole wheat flour
- 120 ml almond milk
- 1 tablespoon black sesame seeds
- 2 tablespoons extra virgin olive oil
- White pepper and salt
Preparation:
- For the baskets, put the oatmeal drink to heat and before it boils pour it over the flakes in a bowl with a little salt. Cover generously and let stand for about 30 minutes.
- Prepare the molds for muffins by painting their interior with oil. Place the flake paste and leave them 10 minutes in the preheated oven at a medium temperature. Then, take them out and let them cool.
- For the filling, when the oil put in a saucepan is hot, add the onion and garlic. Once the onion is transparent, add the peppers. Then, add the carrot and zucchini with a little water, cover the casserole well and let them cook over medium heat for 10 minutes.
- After that time add the cherry tomatoes to quarters, and leave it covered until they are completely done.
- Add the flour, give it a few turns and pour the almond milk. Put the pepper and when you see that it takes body you remove it from the heat and let it cool.
- Put the filling in the baskets, garnish with the sesame seeds and have dinner!
GREEN CREAM OF LETTUCE AND SPIRULINA
Ingredients (for 4 people)
- 500 g lettuce of any kind or mixed
- 400 g potato
- 350 g white onion
- 1 teaspoon spirulina seaweed powder
- Chopped walnuts
- Poppy seeds powder
- Sea salt
- Pepper at five o’clock
- Freshly ground berries
- Virgin olive oil
Preparation:
- Put a casserole on the fire and add a splash of oil. When it is hot introducing the onions, peeled and chopped. Add a little salt and stir them, over medium heat, until golden brown. Then add the peeled and diced potatoes, and let them cook for a few minutes.
- Wash the lettuce, meanwhile. Chop it a little and add it to the casserole along with the potatoes and onion. Cover the vegetables with water or vegetable broth and let them cook until the potatoes are tender. The fire continues to be medium.
- Remove a little of the broth, if necessary, as thick as you want it, and reserve it in case you have to rectify. Salt and pepper the vegetables to your liking and add the spirulina powder.
- Crush the vegetable with the help of an arm mixer. In case you prefer a finer texture, you just have to pass it through a Chinese strainer.
- Serve the cream you just prepared in individual bowls with a little chopped nuts and sprinkle with the poppy seeds.
- The nuts, if you prefer, you can pass them through a pan without oil or leave them for a few minutes in the oven to roast a little and acquire some more flavor.
BASMATI RICE SALAD WITH LENTILS
Ingredients (for 4 people)
- 200 g caviar lentils
- 200 g basmati rice
- 60 g baby fresh spinach
- 2 red onions
- 150 g carrot
- 150 g pumpkin
- 16 cherry tomatoes
- 1 bunch of chives
- 1 garlic clove
- 1 bay leaf
- Smoked sweet paprika
- Apple cider vinegar
- Virgin olive oil
- Gomasio
- White pepper
Preparation:
- Cook the caviar lentils, a variety of black color, very small, in a pot with cold water. Add the bay leaf, garlic, paprika and a little gum. Bring to a boil and let them cook until tender. Drain them and let them cool.
- For the rice, heat a little oil in a saucepan, add it, turn it a few times and remove it from the heat. In another pot put twice as much water as rice to heat and when it is about to break to boil, pour it over the rice, add a little gum, cover it and put it to cook over low heat. When the rice has absorbed all the water you remove it from the heat and let it rest for five minutes covered. Then you release it with a fork and let it cool.
- Peel the onions, cut them into strips and fry them with a splash of oil, over low heat, until golden brown and let them cool.
- Cut the pumpkin and carrot into cubes. Then, prepare the vinaigrette with one part vinegar and three parts oil. Salt and pepper with gum and add the chopped chives.
- Mix the ingredients in a salad bowl and add the chopped spinach and cherry tomatoes. Season when served.
- Rice and lentils are best prepared the day before so they can cool well.
CHICKPEA SPAGHETTI WITH BASIL SAUCE
Ingredients (for 4 people)
- 400 g chickpea spaghetti
- 150 g cashews
- 150 g fresh basil
- 2 garlic cloves
- 150 ml virgin olive oil
- 1 teaspoon apple cider vinegar
- Sea salt
- Grated Parmesan or nutritional yeast
Preparation:
- For spaghetti, place a large casserole with plenty of water and half a tablespoon of salt on the fire. When the water comes to a boil add the spaghetti and stir them with the help of a wooden spoon so that they do not stick to each other or grip the bottom.
- Let them cook until al dente. It will be more comfortable, if you use as a reference the cooking times indicated by the manufacturer.
- For the sauce, separate the tender leaves of the basil from the stem – reserve a few sprigs to decorate – and place them in the electric whisk glass with the peeled garlic cloves, cashews, oil and vinegar. Add a little salt and crush until the sauce has a certain texture. For an emulsified consistency you can add a little cold water.
- When the spaghetti is cooked, drain it and put it in a fairly large bowl, add the sauce and stir them delicately so that they do not break.
- To plate, serve them by garnishing with a few sprigs of basil. You can also sprinkle parmesan or nutritional yeast on top or include them in the sauce when crushing the ingredients.
Alternatives: Instead of cashews you can use walnuts, almonds or a mixture of nuts.
COCOA AND BANANA CAKE
Ingredients (for 4 people)
- 90 g wholemeal rice flour
- 70 g almond flour
- 80 g whole wheat sugar
- 50 g sesame seeds
- 3 farm eggs
- 2 bananas
- 250 ml oatmeal or rice drink
- Cocoa powder
- Olive oil
Preparation:
- Preheat the oven to 180 ºC. Meanwhile, oil or line an oven-safe mold with sulfurized paper.
- Mix rice flour, ground almonds, sesame seeds, whole sugar, and a pureed banana with a fork in a bowl.
- Separate the yolks from the egg whites and add them to the mixture. Beat the egg whites to the point of snow with a whisk or whisk and set them aside.
- Join the ingredients of the bowl while incorporating the vegetable drink. Then, add the beaten yolks and mix them until they are well integrated.
- Pour the preparation into the pan and bake it for 40 minutes or until you put a skewer in the center it comes out clean.
- Let it cool before removing it from the mold and to decorate it use a few slices of the reserved banana and a little cocoa powder.
- To decorate, you could also use blueberries. This would not only add color, but increase the relaxing properties of the recipe and add the antioxidant power of this healthy fruit.
Alternatives: if you wish you can toast the sesame seeds a little to give more intensity to the flavor. You can also replace the egg with a mixture of water and crushed flaxseeds. The result will be denser.
