9 foods to eat before bed + recipes

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Healthy sleep is the key to good health and good mood. It helps all sys­tems and human organs not only to relax, but also to renew itself. While we are dream­ing, com­plex meta­bol­ic process­es are tak­ing place in our body, the syn­the­sis of hor­mones and vit­a­mins, the “repair” and replace­ment of cel­lu­lar struc­tures.

Until now, there are sci­en­tif­ic dis­putes about the dura­tion of night and day­time rest for peo­ple of dif­fer­ent ages, gen­der, pro­fes­sions.

In 2018, Cana­di­an researchers, after con­duct­ing a large-scale analy­sis of sci­en­tif­ic data, stat­ed: “There is no mag­ic num­ber or ide­al amount for sleep.” And they set­tled on the fact that any rec­om­men­da­tions should be giv­en tak­ing into account the indi­vid­ual char­ac­ter­is­tics of a par­tic­u­lar organ­ism and lifestyle.

It is impos­si­ble not to notice that there is a con­nec­tion between the eat­ing behav­ior of each of us and the qual­i­ty of sleep. Sci­ence con­firms the asso­ci­a­tion between eat­ing habits and insom­nia, and pro­vides clear dietary rec­om­men­da­tions.

Based on the syn­the­sis of West­ern med­i­cine and East­ern wis­dom, Indi­an sci­en­tists pub­lished a guide to com­bat insom­nia in 2012, which called for:

    for sleep future avoidance of stimulating foods (eg chocolate, especially dark varieties) and drinks (such as tea, coffee, Coca-Cola);
    do not go to bed on an empty stomach (it is advisable to satisfy your hunger with high-carbohydrate or dairy products).

In 2016 Insti­tute of Human Nutri­tion (USA) pub­lished detailed dietary guide­lines for the pre­ven­tion of sleep dis­or­ders. Sci­en­tists have named spe­cif­ic prod­ucts that help fight insom­nia. Let’s talk about the nine most effec­tive and share culi­nary recipes with their par­tic­i­pa­tion.

Dairy products + cottage cheese casserole

Dairy products + cottage cheese casserole

A slice of cheese, a glass of home­made cur­dled milk or yogurt, a cup of kefir or milk are allies in the fight against insom­nia. This is because they con­tain tryp­to­phan and mela­tonin, as well as vit­a­min D, the lev­el of which also cor­re­lates with the amount and qual­i­ty of sleep.

Treat your­self to a cot­tage cheese casse­role that can be pre­pared in the microwave or in the oven, using an ordi­nary ceram­ic mug instead of con­fec­tionery molds.

You will need:

    1 egg;
    50 g of cottage cheese;
    1 st. l. Sahara;
    1 st. l. semolina;
    a pinch of soda;
    a pinch of salt;
    a pinch of vanilla sugar;
    a little butter for greasing the mold.

Cook­ing order:

    using a mixer, a regular fork or a special confectionery whisk, beat the egg with sugar and salt;
    add cottage cheese, semolina, soda and vanilla sugar;
    grease a mold or ceramic mug with butter, sprinkle with semolina or flour;
    lay out the dough to fill the form by ½;
    bake for 3 minutes at a power of 800 W in a microwave oven or a quarter of an hour at a temperature of 200 ° C in an oven.

Almonds + rice with nuts and dried fruits

Almonds + rice with nuts and dried fruits

Almonds, wal­nuts and their oth­er clos­est “rel­a­tives”, being antiox­i­dant foods, have a mirac­u­lous prop­er­ty — to induce sleep.

A hand­ful of nuts will help you avoid eat­ing dis­or­ders and tame hunger dur­ing the day and will be a wor­thy end to the evening.

But there are more time-con­sum­ing, but undoubt­ed­ly incred­i­bly sophis­ti­cat­ed ways to con­sume almonds and oth­er nuts. For exam­ple, the recipe comes from the shores of the Mediter­ranean Sea. Rice with nuts and dried fruits in sun­ny Moroc­co is right­ful­ly called “Roy­al”: the taste of the dish will be appre­ci­at­ed by the most demand­ing gourmets.

Would need:

    a cup of peeled almonds;
    a cup of a mixture of dried fruits;
    a cup of long grain rice;
    50 g melted cow butter;
    ½ tsp salt;
    ½ tsp saffron
    ½ tsp cinnamon;
    2 tbsp. l. natural honey.

Cook­ing order:

    heat the oil in a wide refractory dish;
    add nuts and dried fruits, fry, stirring, over low heat;
    pour 0.7 l of water;
    add pre-washed rice, bring to a boil;
    add spices, cover, reduce heat and leave for 15 minutes;
    turn off the fire, wrap with a napkin, leave for another quarter of an hour;
    serve the dish warm, adding honey before serving;
    garnish with peeled almonds.

Turkey + Nut Breaded Chops

Turkey + Nut Breaded Chops

High-qual­i­ty dietary pro­tein is the per­fect late din­ner for those who adhere to prop­er nutri­tion, lead an active lifestyle, and do fit­ness. The turkey fil­let will share its sup­ply of tryp­to­phan and take away more calo­ries from a calm­ly sleep­ing per­son than it gives. At the same time, in the morn­ing he will feel fresh and cheer­ful.

Even an absolute “teapot” in cook­ing can mas­ter the fol­low­ing recipe.

Would need:

    300 g of turkey fillet (we remind you that leg meat is more nutritious than poultry breast);
    a pinch of salt;
    a pinch of freshly ground pepper;
    1 egg;
    50 g melted cow or refined vegetable oil for frying;
    half a cup of any shelled nuts (walnuts, almonds, cashews, etc.).

Cook­ing order:

    fry the nuts in a dry frying pan, cool and grind in a mortar or by placing in a bag using a wooden rolling pin;
    cut the bird into thin slices;
    put each portioned piece of turkey fillet (alternately) into a food bag and beat it with a special kitchen hammer or any unbreakable heavy object;
    beat the egg with salt and pepper;
    dip each chop in eggnog, and then roll in chopped nuts, repeating the simple procedure twice;
    Fry on both sides until crispy.

Banana + Protein Carb Smoothie

Banana + Protein Carb Smoothie

A demo­c­ra­t­ic trop­i­cal fruit, which has long become a reg­u­lar on the Russ­ian table, improves mood and helps to fall asleep, as it is an excel­lent source of car­bo­hy­drates, con­tains tryp­to­phan and a good por­tion of mag­ne­sium.

We sug­gest com­bin­ing it with oth­er healthy prod­ucts by prepar­ing a pro­tein-car­bo­hy­drate smooth­ie.

Would need:

    1 banana;
    1 cup natural yogurt;
    1 tsp chia seeds or ground flaxseed.

Cook­ing order:

    using a blender, grind and mix all the ingredients.

Oily fish + creamy mousse

Oily fish + creamy mousse

A healthy pro­tein prod­uct rich in valu­able fat­ty acids and vit­a­min D is a great dietary din­ner option for those who want to sleep, lose weight and improve their health at the same time. To get “three in one” and a lit­tle more heav­en­ly delight, we rec­om­mend mak­ing a creamy mousse from fat­ty fish (for exam­ple, salmon, chum salmon, etc.).

Would need:

    300 g fatty fish fillet;
    a cup of cream (10–15% fat);
    10 g of gelatin;
    a pinch of salt;
    a pinch of freshly ground black pepper;
    some greenery to decorate the dish.

Cook­ing order:

    boil the fish fillet in a small amount of water;
    cool and chop the fish with a knife;
    add hot water to the broth, so that it turns out about 100 ml;
    dissolve gelatin in the broth;
    using a blender, beat the cream, fish and broth, adding salt and pepper;
    put in molds for freezing or in cups;
    place in the freezer for half an hour or in the refrigerator for an hour, until completely solidified;
    garnish with herbs before serving.

Cherry + milk fruit jelly

Cherry + milk fruit jelly

Sea­son­al fruit feels great at any time of the year with shock freez­ing, retain­ing the entire sup­ply of use­ful sub­stances, includ­ing:

    flavonoids (isoramnetin, kaempferol, quercetin, catechin, epicatechin, etc.);
    phenolic acids (chlorogenic, caffeic, ellagic).

You can enjoy a cup of fresh or frozen cher­ries to have sweet dreams, or make fruit and milk jel­ly with them and pam­per your fam­i­ly or guests.

Would need:

    a cup of fresh or frozen cherries;
    a glass of milk;
    glass of water;
    20 g of gelatin;
    2 tbsp. l. Sahara;
    a few mint leaves.

Cook­ing order:

    remove pits from cherries. Set aside a few cherries to decorate the dessert, and cover the rest with 1 tbsp. l. Sahara;
    dilute 10 g of gelatin in a glass of hot water, cool;
    Pour cherries with sugar with a mixture of water and gelatin, put in freezer molds so that they are half filled, and send to the freezer;
    dilute 10 g of gelatin in hot milk, add 1 tbsp. l. sugar, cool;
    remove molds with cherry jelly from the freezer and pour the milk mixture over them, send them back to the cold;
    serve the finished jelly, garnishing with whole cherries and mint leaves.

Rice + seafood paella

Rice + seafood paella

For res­i­dents of many coun­tries, it replaces wheat and oth­er grain prod­ucts, more than cov­er­ing the needs for car­bo­hy­drates. It is thanks to the abil­i­ty to quick­ly sat­u­rate that ordi­nary white rice is rec­om­mend­ed by nutri­tion­ists to any­one who wants to fall asleep quick­ly and sleep sound­ly.

To enrich the mod­est vit­a­min and min­er­al com­po­si­tion of this prod­uct, we advise you to mas­ter the exclu­sive recipe for pael­la with seafood.

Would need:

    300 g of a sea cocktail (a mixture of blanched shrimp, squid, mussels, octopus);
    200 g chicken breast or turkey;
    2 cups round rice;
    1 bell pepper; 3 large tomatoes;
    2 tbsp. l. tomato paste;
    1 tsp Sahara;
    3 cloves of garlic;
    4 bay leaves;
    1 tsp paprika;
    2–3 sprigs of basil and oregano;
    3 art. l. unrefined olive or sesame oil;
    1 tsp salt.

Cook­ing order:

    heat the oil in a wide and deep refractory dish with a thick bottom (a cast-iron frying pan, stewpan or wok pan is best);
    fry chopped garlic until golden brown;
    add the bird fillet, cut into small pieces, fry, stirring;
    add seafood, fry;
    add bell pepper, chopped into strips, and tomatoes (pre-blanch, remove the skin and chop), simmer for 2–3 minutes;
    add tomato paste, 1 tsp. sugar, spices and aromatic herbs, salt and simmer for another 2–3 minutes;
    add 1 liter of water;
    during this time, wash the rice, changing the water until it becomes clear;
    pour the cereal into boiling water, bring to a boil, reduce the heat, cover and leave for a quarter of an hour;
    turn off the fire, wrap with a napkin and let stand for another quarter of an hour;
    serve hot.

Oatmeal + whole grain cookies

Oatmeal + whole grain cookies

Both hors­es and peo­ple feel great if this prod­uct is reg­u­lar­ly present in their diet. Sci­en­tists advise to use it not only in the morn­ing, for break­fast, but also in the evening, before going to bed. In addi­tion to healthy car­bo­hy­drates, whole grain por­ridge and oth­er dish­es with the par­tic­i­pa­tion of oat­meal give us the acti­va­tion of mela­tonin pro­duc­tion.

What could be nicer and tasti­er on a cold evening than a glass of warm milk with fresh­ly baked home­made cook­ies?

Would need:

    1 cup of hercules;
    1 cup whole wheat flour;
    100 g of softened butter;
    2 tbsp. l. natural honey;
    a pinch of salt;
    1 sachet of baking powder;
    ½ cup raisins;
    ½ cup any seeds (sunflower, pumpkin, chia, flax, etc.) and/or nuts (walnuts, pecans, cashews, almonds, etc.).

Cook­ing order:

    grind soft butter with half the flour and knead the dough;
    continuing to knead, add all the remaining ingredients and the remaining flour;
    place the dough in the refrigerator for a quarter of an hour;
    roll out into a layer about 1 cm thick and, using molds or a glass, cut out figures from the dough;
    bake in the oven, laying on a baking sheet, greased with oil, at a temperature of 180 ° C for about 10 minutes.

Kiwi + fruit salad

Kiwi + fruit salad

The Chi­nese goose­ber­ry, the record hold­er for the con­tent of vit­a­min C, has a mirac­u­lous hyp­not­ic effect, which has been repeat­ed­ly con­firmed in the course of sci­en­tif­ic exper­i­ments. If you eat only one fruit an hour before bed­time, the chance to fall asleep quick­ly and sleep peace­ful­ly will increase by 42%!

Do not spoil the nat­ur­al prod­uct by heat treat­ment. The best option for a vit­a­min dish is a fruit sal­ad.

You will need:

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food, cake, dessert
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ice cream, strawberry, food
    1 kiwi;
    1 banana;
    1 pomegranate;
    1 orange;
    a handful of peeled nuts;
    1 tsp honey;
    1 st. l. lemon juice.

Cook­ing order:

    peel fruits, cut into small cubes;
    season with a mixture of lemon juice and honey;
    arrange in portioned bowls, wine glasses or cups;
    decorate with nuts.

By Yraa

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