Can’t fall asleep? It could be your diet! To quit tossing and turning, try one of these delicious recipes before bedtime. They contain tryptophan, magnesium and other important natural nutrients to make you sleepy…
We all know tricks to help us fall asleep faster: Go to bed every night at the same time, shut off all electronics, keep your room cool and dark. But did you know that what you eat could be keeping you up – or lulling you to sleep quicker?
Foods with tryptophan (think Thanksgiving turkey), an amino acid that produces the calming chemical serotonin, and magnesium, which relaxes your muscles, should be go-to’s if you’re having trouble sleeping.
But eat light, and at least an hour before you hit the sack.
“When your eyes get bigger than your stomach close to bedtime, you have a perfect recipe for a sleepless night,” says Max Hirshkowitz, Ph.D, author of Sleep Disorders for Dummies (For Dummies).
Lemon-Garlic Roast Turkey & White-Wine Gravy
Get a hefty dose of tryptophan in this zesty lemon-garlic turkey.
Serves: 12
Preparation time: 40 minutes
Cook time: 3 hours 40 minutes (plus 24 hours brining time)
Ingredients
10 cloves garlic, divided
1/2 cup lemon juice
1/2 cup Worcestershire sauce
1/2 cup kosher salt
1 12-pound natural or organic turkey
1/4 cup freshly grated lemon zest
1/4 cup packed fresh oregano leaves
2 tablespoons canola oil
1/2 teaspoon freshly ground pepper
3 tablespoons all-purpose flour
1/2 cup dry white wine, or dry vermouth
1 14-ounce can reduced-sodium chicken broth
Preparation
1. Crush 6 cloves garlic and add to very large stockpot (or clean bucket). Stir in lemon juice, Worcestershire, salt and 4 quarts cold water.
2. Remove giblets from turkey (if included) and trim excess skin. Submerge turkey in brine and refrigerate for 24 hours. If turkey is not fully submerged, turn it every 8 hours.
3. Remove turkey from brine, rinse well and pat dry. Discard brine.
4. Preheat oven to 350°F.
5. Place remaining 4 cloves garlic, lemon zest, oregano, oil, pepper and 2 tablespoons water in a food processor and pulse until it becomes a paste. (Alternatively, chop garlic, lemon zest and oregano on a cutting board until finely minced, then place in a small bowl and stir in oil, pepper and water.) Loosen skin over breast and thigh meat. Rub paste all over turkey, under skin onto breast meat and leg meat and a little inside cavity. Tuck wing tips under turkey. Tie legs together with kitchen string. Place turkey breast-side down in a roasting rack set in a large roasting pan.
6. Roast turkey for 1 hour. Turn it breast-side up on the rack, add 1 cup water to the pan, and continue roasting 1 hour more. Baste turkey with pan drippings, tent with foil and continue roasting, basting every 15 minutes, until an instant-read thermometer inserted into the thickest part of the thigh without touching bone registers 165°F, 30-45 minutes more.
7. Transfer turkey to a large cutting board; let rest for 20 minutes before removing string and carving.
8. Meanwhile, pour any pan juices and fat into a large glass measuring cup and place in the freezer until fat rises to the top, about 10 minutes. (Alternatively, pour pan juices and fat into a fat separator, then pour defatted juices into a large measuring cup.) Whisk flour with 1/4 cup water in a small bowl.
9. Set roasting pan over two burners on medium heat. Add wine (or vermouth); bring to a simmer, scraping up any browned bits. Continue cooking until reduced, about 3 minutes.
10. Remove pan juices from the freezer, skim off fat with a spoon and discard. Add defatted juices and broth to the roasting pan; return to a simmer, whisking often. Cook for 1 minute, then whisk in flour mixture and simmer until thickened, 1-2 minutes. Pour gravy through a fine-mesh sieve and serve with the turkey.
Enjoy!
Nutrition Facts
Per serving:
179 calories
6 g fat (2 g sat, 2 g mono)
65 mg cholesterol
2 g carbohydrates
26 g protein
0 g fiber
181 mg sodium
301 mg potassium
Nutrition Bonus: zinc (19% Daily Value)
Banana Bran Muffins
Forget breakfast: Have a half of this muffin for dessert. The magnesium found in bananas will help relax your body, and walnuts help stabilize sleep-interrupting blood sugar fluctuations.
Serves: 12
Preparation time: 30 minutes
Cook time: 1 hour
Ingredients
2 large eggs
2/3 cup packed light brown sugar
1 cup mashed ripe bananas (2 medium)
1 cup buttermilk
1 cup unprocessed wheat bran
1/4 cup canola oil
1 teaspoon vanilla extract
1 cup whole-wheat flour
3/4 cup all-purpose flour
1-1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1/3 cup chopped walnuts
Preparation
1. Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.
2. Whisk eggs and brown sugar in a medium bowl until smooth. Whisk in bananas, buttermilk, wheat bran, oil and vanilla.
3. Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, cinnamon and salt in a large bowl. Make a well in the dry ingredients; add wet ingredients and stir with a rubber spatula until just combined. Stir in chocolate chips, if using. Scoop batter into prepared muffin cups (they’ll be quite full). Sprinkle with walnuts, if using.
4. Bake muffins until tops are golden brown and spring back when touched lightly, 15-25 minutes. Let cool in the pan for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly before serving.
Nutrition Facts
Per serving:
196 calories
6 g fat (1 g sat, 3 g mono)
36 mg cholesterol
32 g carbohydrates
5 g protein
4 g fiber
182 mg sodium
167 mg potassium
Nutrition Bonus: fiber (17% Daily Value)
Mediterranean Tuna Antipasto Salad
Packed with protein and fiber, this tuna and bean salad is ready in a flash for a late-night, healthy dinner. Tuna, like turkey, has a high level of tryptophan, and beans are slow-burning carbs that help produce more serotonin.
Serves: 4
Preparation time: 25 minutes
Cook time: 25 minutes
Ingredients
1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed
2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked
1 large red bell pepper, finely diced
1/2 cup finely chopped red onion
1/2 cup chopped fresh parsley, divided
4 teaspoons capers, rinsed
1-1/2 teaspoons finely chopped fresh rosemary
1/2 cup lemon juice, divided
4 tablespoons extra-virgin olive oil, divided
Freshly ground pepper, to taste
1/4 teaspoon salt
8 cups mixed salad greens
Preparation
1. Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide greens among 4 plates. Top each with tuna salad.
Enjoy!
Nutrition Facts
Per serving:
326 calories
17 g fat (2 g sat, 11 g mono)
17 mg cholesterol
28 g carbohydrates
22 g protein
10 g fiber
652 mg sodium
681 mg potassium
Nutrition Bonus: vitamin C (160% Daily Value), vitamin A (100% DV), folate (42% DV), potassium & iron (20% DV)
Overnight Oatmeal
Breakfast for dinner? Why not? Assemble this oatmeal in the slow cooker in the morning and it’ll be ready by dinner. Oats are a great source of melatonin, a chemical that induces zzz’s. Try some banana slices or a drizzle of honey for extra sleep power.
Serves: 8
Preparation time: 5 minutes
Cook time: 7-8 hours (slow-cooker time); or 1 hour 35 minutes (stovetop time)
Ingredients
8 cups water
2 cups steel-cut oats
1/3 cup dried cranberries
1/3 cup dried apricots, chopped
1/4 teaspoon salt, or to taste
Preparation
1. Combine water, oats, dried cranberries, dried apricots and salt in a 5- or 6-quart slow cooker. Turn heat to low. Put lid on and cook until oats are tender and porridge is creamy, 7-8 hours.
Stovetop Variation:
1. Halve the above recipe to accommodate the size of most double boilers: Combine 4 cups water, 1 cup steel-cut oats, 3 tablespoons dried cranberries, 3 tablespoons dried apricots and 1/8 teaspoon salt in the top of a double boiler. Cover and cook over boiling water for about 1-1/2 hours, checking water level in the bottom of the double boiler from time to time.
Enjoy!
Nutrition Facts
Per serving:
193 calories
3 g fat (0 g sat, 1 g mono)
0 mg cholesterol
34 g carbohydrates
6 g protein
9 g fiber
77 mg sodium
195 mg potassium
Nutrition Bonus: fiber (36% Daily Value)
Almond & Honey-Butter Cookies
These thumbprint cookies use honey as the only sweetener, so you won’t get a sugar high right before bed. And ground almonds, which are rich in tryptophan, magnesium and protein, replace much of the butter found in similar cookies.
Serves: 44
Preparation time: 40 minutes
Cook time: 2-1/2 hours
Ingredients
1 cup whole almonds, toasted
1-1/4 cups whole-wheat pastry flour
1 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon salt
2/3 cup plus 1/4 cup honey, divided
1/3 cup canola oil
4 tablespoons unsalted butter, at room temperature, divided
1 large egg
1 teaspoon vanilla extract
3 tablespoons toasted sliced almonds for garnish
Preparation
1. Process whole almonds in a food processor or blender until finely ground (you will have about 1-1/4 cups ground). Transfer to a large bowl and add whole-wheat flour, all-purpose flour, baking powder and salt; stir until just combined. Beat 2/3 cup honey, oil and 3 tablespoons butter in a mixing bowl with an electric mixer on medium speed until well combined. Add egg and vanilla and beat until blended. Add wet ingredients to dry ingredients; stir to combine. Refrigerate dough for 1 hour.
2. Preheat oven to 350°F. Coat 2 baking sheets with cooking spray or line with parchment paper or nonstick baking mats.
3. Roll tablespoons of dough into 1-inch balls and place on prepared baking sheets about 2 inches apart. Press the tip of your index finger in the center of each cookie to make an indentation. Bake cookies, in batches, until set and barely golden on the bottom, 13-15 minutes. Transfer to a wire rack; let cool for 30 minutes.
4. Combine remaining 1/4 cup honey and 1 tablespoon butter in a small bowl until creamy. Use about 1/4 teaspoon to fill each cookie and top with 2 sliced almonds, if desired.
Enjoy!
Nutrition Facts
Per serving:
94 calories
5 g fat (1 g sat, 2 g mono)
8 mg cholesterol
12 g carbohydrates
2 g protein
1 g fiber
43 mg sodium
9 mg potassium
Date Wraps
This sweet and salty combo is an easy, ideal before-bedtime snack because dates are rich in tryptophan.
Serves: 16
Preparation time: 10 minutes
Cook time: 10 minutes
Ingredients
16 thin slices prosciutto
16 whole pitted dates
Freshly ground pepper, to taste
Preparation
1. Wrap a slice of prosciutto around each date. Grind pepper on top.
Enjoy!
Nutrition Facts
Per serving:
39 calories
1 g fat (0 g sat, 0 g mono)
6 mg cholesterol
6 g carbohydrates
2 g protein
1 g fiber
137 mg sodium
54 mg potassium
Nutrition Bonus: potassium and sweet fiber
Basic Sautéed Kale
Simply sautéed kale seasoned with a big blast of sherry vinegar is a great combination. Delicious and full of magnesium and B vitamins, munching on this supper side will help you sleep soundly.
Serves: 4
Preparation time: 10 minutes
Cook time: 25 minutes
Ingredients
1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1 to 1-1/2 pounds kale, ribs removed, coarsely chopped
1/2 cup water
2 cloves garlic, minced
1/4 teaspoon crushed red pepper
2-3 teaspoons sherry vinegar, or red-wine vinegar
1/4 teaspoon salt
Preparation
1. Heat 1 tablespoon oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add water, reduce heat to medium-low, cover and cook, stirring occasionally, until kale is tender, 12-15 minutes. Push kale to one side, add remaining 1 teaspoon oil to the empty side and cook garlic and crushed red pepper in it until fragrant, 30 seconds to 1 minute. Remove from heat. Stir in vinegar to taste and salt.
Enjoy!
Nutrition Facts
Per serving:
80 calories
5 g fat (1 g sat, 0 g mono)
0 mg cholesterol
7 g carbohydrates
2 g protein
1 g fiber
176 mg sodium
515 mg potassium
Are You Smart About Sleep?
Getting a good night's sleep affects every aspect of your day, including your mood and your ability to be productive. And if that doesn't get your attention, listen up: Your sleep habits can even affect the number on the scale.
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