How often do you get that bloated feeling just before you get into bed? And then the night is ruined as the belly growls unhappily at you, complaining and reminding you that your meal at night should be gentle and easy. We all know this, yet we ignore our poor belly.
Here are four recipes below to change that and also help you get a good night’s sleep.
By Abigail Wolfe
Banana-Blackberry Smoothie
(Serves two 12-Oz servings)
Blending fiber-rich frozen fruit creates a creamy texture similar to a soft sorbet. Magnesium-rich yogurt and potassium packed bananas may help relax your nerves and muscles for sounder sleep. Once frozen, the fruit can be transferred into zipper bags for easy storage. Freeze extra so you can enjoy a smoothie any time.
Recipe:
2 just-ripe bananas, peeled, cut into ¼-inch slices
6 oz fresh blackberries
1 orange, peeled, pith removed, cut into
¼-inch slices
2 tbsp ground flaxseed
1 cup coconut water or water
½ cup low-fat Greek yogurt
Arrange bananas, blackberries, and orange in a single layer on a small sheet pan and freeze for at least 1 hour.
In a bowl, whisk together ground flaxseed and coconut water; let stand for 1 minute. In a blender, purée frozen fruit, yogurt, and flax water until very smooth. Serve immediately.
Nutritional Info: 272 calories per serving, 5 g fat (1 g saturated), 53 g carbs, 11 g fiber, 10 g protein, 50 mg sodium
Lemon-Sesame Salmon with Avocado and Greens
(Serves 4)
When it comes to sleep-enhancing foods, salmon reigns supreme. The fish supplies a slew of nutrients that support serotonin, including vitamins D, B6, and omega-3 fatty acids. For a crispy salad garnish, incorporate baked salmon skin: Buy salmon with the skin on, peeling it away with a sharp knife before baking. Sprinkle both sides of skin lightly with salt and pepper, and lay it flat on a small baking tray lined with parchment paper. Bake 15 minutes until crispy. Let cool on tray, 1–2 minutes.
Recipe:
4 salmon fillets (5–6 oz each)
¼ tsp kosher salt, plus more to taste
2 lemons, 1 sliced, 1 juiced (3 tbsp)
8 sprigs parsley, plus 4 tsp minced parsley leaves
2 spring onions, 1 quartered (bulb and pale-green stem only), 1 minced (4 tsp)
2 cups low-sodium vegetable or chicken broth
1 tsp Dijon mustard
1 tsp honey
4 tsp black sesame seeds
1 tbsp toasted sesame oil
6 cups mixed baby greens
2 avocados, diced
Arrange salmon in a shallow baking dish; top with salt and lemon slices, parsley sprigs, and quartered spring onion. In a small saucepan, bring broth to just boiling; pour over salmon. Cover baking dish tightly with foil. Bake until salmon flakes and is just cooked through, 10–15 minutes. Uncover and let cool in poaching liquid. Remove and discard lemon slices, parsley sprigs, and quartered spring onion.
In a bowl, whisk together lemon juice, mustard, honey, sesame seeds, and minced parsley and spring onion. Drizzle in sesame oil and whisk to combine.
In another bowl, toss greens with 4 tsp lemon-sesame dressing and season with salt and freshly ground black pepper; divide among 4 plates. In the same bowl, combine avocados and 4 tsp lemon-sesame dressing. Season with salt and freshly ground black pepper to taste.
Place a salmon fillet on each bed of greens. Top with avocado mixture; drizzle remaining 4 tsp lemon-sesame dressing over each bowl. Garnish with crisped salmon skin if desired.
Nutritional Info: 453 calories per serving, 27 g fat (4 g saturated), 18 g carbs, 9 g fiber, 38 g protein, 437 mg sodium
Bulgur and Kale Salad with Honey-Yogurt Dressing
(Serves 4)
This fiber-packed recipe featuring bulgur, kale, and chickpeas also includes almonds and cherries for their sleep-promoting magnesium and melatonin, respectively. For a vegan version, substitute unsweetened almond-milk yogurt for the Greek yogurt.
Recipe:
1 bunch (4 cups) Tuscan kale, stems and thick ribs removed, leaves thinly sliced crosswise
½ cup bulgur
½ tsp salt, divided
3 tbsp apple cider vinegar
2 tbsp honey
½ cup halved, pitted cherries
¼ cup low-fat Greek yogurt
¼ tsp ground turmeric
½ cup sliced almonds
1 cup cooked or canned chickpeas
¼ cup mint leaves, thinly sliced
In a medium saucepan with a steamer basket, boil water; steam kale until bright green, 30–45 seconds. Arrange kale on tray or plate in a single layer and refrigerate until ready to serve. Place bulgur in a heat-safe bowl; add ½ cup boiling water and ¼ tsp salt. Stir, cover, and let stand, 1 hour (alternatively, let stand 10 minutes at room temperature, then cover and refrigerate overnight).
Make the dressing: In a bowl, whisk together apple cider vinegar and honey. Stir in cherries; let sit 30 minutes. Strain cherries, reserving liquid. In another bowl, combine yogurt, turmeric, and remaining ¼ tsp salt. Add reserved liquid to yogurt and whisk to combine.
In a small sauté pan over medium-low heat, toast almonds, stirring often, until fragrant and lightly browned, 1–2 minutes.
In a mixing bowl, combine kale, bulgur, cherries, almonds, chickpeas, and mint. Pour in half of honey-yogurt dressing and toss to combine, adding more dressing as needed to thoroughly coat salad. Split salad among 4 bowls or plates. Serve additional dressing on the side.
Nutritional Info: 281 calories per serving, 8 g fat (1 g saturated), 46 g carbs, 9 g fiber, 11 g protein, 513 mg sodium
Green Tea and Jasmine Rice Porridge
(Serves 4)
Enjoy this adaptation of rice pudding. Its creamy warmth may help calm you, and the jasmine rice may hasten sleep when eaten four hours before bed. Fold in some kiwi (contains serotonin), pear, and mango; or, for a more savory version, add sweet potatoes (rich in potassium).
Recipe:
2 tbsp honey, plus more to taste
1 lime, zested and juiced
4 decaffeinated green tea bags
½ cup jasmine rice, rinsed and drained
¼ cup coconut milk
¼ cup toasted* coconut flakes
1 cup sliced kiwi (optional)
1 cup diced mango (optional)
1 cup diced pear (optional)
In a medium saucepan, bring 3 cups water, honey, and 1 tbsp lime juice to a boil. Add tea bags and remove from heat; cover and steep, 5 minutes. Gently squeeze liquid from tea bags into saucepan; discard tea bags.
Stir rice into tea and return to a boil. Reduce heat to low, cover, and cook, stirring occasionally until rice is very tender and liquid is still soupy, 20–23 minutes. Remove rice from heat and stir in coconut milk. Divide rice among 4 bowls. Garnish with coconut flakes and 1 tsp lime zest; sweeten with honey and top with sliced kiwi and diced pear and mango if desired.
Nutritional Info: 194 calories per serving, 7 g fat, (7 g saturated), 32 g carbs, 2 g fiber, 2 g protein, 18 mg sodium
This article was first published in Yoga Journal Singapore, a magazine owned by the same company that publishes Yogahood Online.
