In a perfect world, everybody would be able to fall asleep minutes after going to bed, but unfortunately, many people struggle with this. Most of us toss and turn, trying to find the perfect position, while we stay awake for hours. This can be so frustrating, especially when you experience the consequences of sleep deprivation the next day.
Anyone who has ever experienced a lack of sleep knows that it leads to drowsiness, fatigue, foggy brain, and an impaired ability to focus and perform. That is because sleep plays a vital role in your health and well-being, and getting a good night’s rest should be a top priority for everyone.
When you are sleeping, your body and brain are taking the time to do a little maintenance, which is essential to proper mental and physical functioning. Sleep deprivation is linked to many health conditions and worse cognitive functioning.
Diet plays a significant role in our sleep, and plant-based foods like whole grains, bananas, and leafy greens seem to be packed with natural substances that lead to better rest. These five healthy, delicious recipes are made using the best sleep inducing foods, so be sure to try them out.
1) Banana Bread
Preparation time: 45 minutes
Servings: 10 slices
Ingredients:
- 2 cups oat flour
- 1 tsp baking soda
- 2 tsp baking powder
- 1 tsp cinnamon
- ¼ tsp sea salt
- ¼ tsp nutmeg
- 3 ripe bananas
- 1 cup pitted dates (deglet noor or medjool)
- 2 tbsp dairy-free milk
- 1 tbsp cornstarch mixed with 3 tablespoons water
- 1 tsp apple cider vinegar
- 2 tsp vanilla extract
Toppings:
- ½ cup vegan dark chocolate chips
- ½ cup chopped walnuts
- Handful of oats
- 1 sliced banana
Preparation:
- Preheat oven to 350ᵒF. Prepare a loaf pan with baking paper or lightly grease it with oil or non-stick baking spray.
- Combine all your dry ingredients (from oat flour to nutmeg) in a large bowl and whisk them Put remaining ingredients in a blender (from bananas to vanilla extract) and blend until smooth.
- Put the blended mixture in a large bowl with dry ingredients and mix with a wooden spoon until it combines nicely. Put in the optional walnuts and chocolate chips. Pour the mixture into a loaf pan and even it out with a spatula. Top with a handful of oats, chocolate chips, chopped walnuts, and a sliced banana.
- Bake for 40 minutes or until the bread looks slightly brown and an inserted knife in the center comes out clean.
- Cool completely before eating. You can keep it in the fridge for a few days, or slice and freeze for future enjoyment.
2) Banana Split Oatmeal With Roasted Almonds
Preparation time: 15 minutes
Servings: 2
Ingredients:
- 1 cup rolled oats
- 2 cups almond milk
- Pinch salt
- ½ tsp cinnamon
- 2 small bananas
- 1 tbsp coconut oil
- 1 tbsp maple syrup
- ½ tsp cinnamon
Toppings:
- ¼ cup chopped roasted almonds
- 2 tbsp vegan Nutella
- Maple syrup to taste
Preparation:
- Add rolled oats in a pan and bring to medium heat. Stir until it provides a nutty aroma, which usually takes about 3 minutes. Add almond milk, a pinch of salt and ½ tablespoons of cinnamon.
- Bring to boil and then reduce heat and let simmer for 3 to 5 minutes. You can add more almond milk if you are not happy with the consistency, and then remove from heat.
- Add coconut oil, maple syrup, and cinnamon to a different pan and bring to medium heat. Cut bananas in half lengthwise, place them in a pan and cook each side 1 to 2 minutes, or until golden.
- Pour porridge in two bowls, and top with fried bananas, roasted almonds, vegan Nutella, and drizzle with a little maple syrup (optional). Your breakfast for two is ready!
3) Arugula, Kiwi, and Fennel Salad
Preparation time: 15 minutes
Servings: 4
Ingredients:
- 2 peeled Chioggia or Yellow Beets
- 4 radishes with chopped ends
- 6 peeled kiwis chopped into bite-sized pieces
- 6 cups baby arugula
- 1 thinly sliced fennel root
- 1/3 cup chopped pistachios
- 1/3 cup chopped almonds
Dressing:
- Zest and juice of one lemon
- ¼ cup olive oil
- ¼ finely chopped mint leaves
- Pinch sea salt
- 1 tbsp finely chopped dill
- Black pepper to taste
Preparation:
- Mix all the dressing ingredients and put them in the fridge to cool.
- Thinly slice the beets and radishes into strips.
- Add arugula to a bowl, and mix ¾ of the other ingredients.
- Take out the dressing and drizzle it all over. Mix well.
- Top with the remaining ingredients for colorful presentation and serve right away.
4) Cauliflower Couscous With Apricots and Almonds
Preparation time: 20 minutes
Servings: 4
Ingredients:
- 2 cups cauliflower rice
- ½ cup vegetable broth
- 1 tbsp extra virgin olive oil
- ½ tbsp ground turmeric
- ½ tbsp ground cumin
- ½ tbsp ground cinnamon
- ½ tbsp ground ginger
- ½ tbsp ground coriander
- ½ finely chopped sweet onion
- 3 tbsp chopped dried apricots
- 2 tbsp dried cherries
- 2 tbsp sliced almonds
- ¼ tbsp ground pepper
- ½ tbsp salt
Preparation:
- Put a frying pan over medium heat. Add olive oil, onion, and a pinch of salt, and cook for 5 minutes or until translucent.
- Add cauliflower rice, and continue cooking for another 5 minutes while stirring regularly.
- Add spices, broth, apricots, cherries, and cook for another 5 minutes until all the liquid is absorbed.
- Top with sliced almonds, and mix well. Your couscous is ready to be served!
5) BBQ Chickpea Sliders
Preparation time: 20 minutes
Servings: 4
Ingredients:
- 115 oz can chickpeas, rinsed and drained
- 12 whole wheat slider buns
- ½ cup BBQ sauce
- ¼ tsp chili powder
- ½ tbsp garlic powder
- Salt to taste
- Roasted sunflower seeds (optional)
Pineapple Slaw:
- ½ mashed ripe avocado
- 1/3 cup crushed pineapple
- 2 cups shredded purple cabbage
- ½ tbsp agave
- 2 tbsp chopped cilantro leaves
- 1 lime
- ½ tsp apple cider vinegar
- Salt and pepper to taste
Preparation:
- Add chickpeas, BBQ sauce, chili, and garlic powder to a saucepan. Cook for 10 to 15 minutes over medium heat, while constantly stirring and smashing about half of the chickpeas.
- If the mixture starts sticking to a pan, add a tablespoon of water and continue stirring. Salt to taste and remove from heat.
- Add all pineapple slaw ingredients except cabbage into a bowl. Whisk until it all combines, adding a bit of water if needed. Once it is all mixed well, add the cabbage, and season to taste.
- Slice those wheat sliders in half, and spread a spoonful of BBQ chickpeas on each bottom portion. Top with a scoop of pineapple slaw and sprinkle with some roasted sunflower seeds for additional crunch. Your healthy sliders are ready to be enjoyed.
Make sure to try one of these five easy delicious recipes. They are all vegan-friendly, healthy, and should help you boost your natural sleep cycles. You have an option for every meal of the day, so give it a go and enjoy a better sleep tonight.
Author Bio:
Rebecca Smith is an editor at Countingsheep.net. She loves writing article related to healthy lifestyle. Most of her articles are about the proper sleeping position, nutrition, and good hygiene practices. When she is not busy, she dabbles in charcoal and oil paint.
