We all know that a 9 o’clock dinner consisting of a ribeye steak, creamed spinach and several glasses of Cabernet Sauvignon isn’t a recipe for a good night’s sleep.
But in the new book “Eat Better, Sleep Better: 75 Recipes and A 28-Day Meal Plan That Unlock the Food-Sleep Connection” (Simon Element, Jan. 21), co-authors Marie-Pierre St-Onge, PhD, and Kat Craddock point out the opposite is also true.
“There are also foods that can improve your sleep,” St-Onge, a nutritionist and the founding director of the Center of Excellence for Sleep and Circadian Research at Columbia University, told The Post.
Tryptophan, an amino acid found in turkey that many blame for making them sleepy on Thanksgiving, can actually be found in a variety of plant and animal proteins and whole grains.
It’s not a holiday sedative but rather a vital component for the production of serotonin and melatonin, hormones that are key to healthy sleep.
Other important foods for a good night’s rest include whole-grain, high-fiber carbs; healthy fats such as those found in chia seeds, avocados and cold-water fish; and four key micronutrients — zinc, magnesium, vitamin B6 and folate. Such staples need to consumed throughout the day, not just at night, to support slumber.
By contrast, eating badly can cause poor sleep, which leads to cravings for unhealthy foods, namely fried treats and simple carbs, and more sleepless nights.
“It’s a vicious cycle,” St-Onge said.
Here, she shares two recipes for tasty, sleep-supporting meals.
Banana-Berry Smoothie Bowl
This fresh start has chia seeds, which are high in omega 3 fatty acids, and lots of fruit. St-Onge currently has a paper under review showing that increased consumption of veggies and fruits reduces sleep fragmentation. “So [you have] less minor arousals throughout the night,” she said.
In a blender, combine the 1⁄4 cup rolled (old-fashioned) oats, 2 tablespoons chia seeds, and 1/2 cup milk and allow to soak until the oats are softened and the chia has gelled, about 5 minutes.
Add 2 cups mixed frozen berries, 1 cup frozen pineapple chunks, 1 banana, 1⁄2 cup Greek yogurt,
2 tablespoons maple syrup, and 2 tablespoons almond butter or sunflower butter and blend until very smooth.
Divide the smoothie mixture among four cereal bowls. Top with the slices from 1 banana, 1 cup mixed fresh berries, 1/2 cup granola — all divided amongst the four bowls.
Garnish each bowl with a drizzle of maple syrup and a pinch of chia seeds. Enjoy immediately. Serves four.
Savory Chickpea Pancake with Shrimp, Saffron and Arugula
Chickpeas are a great source of protein, fiber and all four micronutrients that support sleep, the book notes. Plus, St-Onge added, some research has also found that saffron helps with healthy slumber.
In a large bowl, whisk together 1 cup chickpea flour; 1 tablespoon olive oil; 2 garlic cloves, finely grated; 3/4 teaspoon kosher salt; a pinch of saffron dissolved in 1 tablespoon warm water, and 1 1⁄2 cups of cold water. Cover with plastic wrap and set the batter aside at room temperature for at least 45 minutes and up to 24 hours.
Place a 10-inch cast-iron or oven-safe nonstick skillet on a rack in the center of the oven and preheat to 400°F. Set a second rack in the top third of the oven. When the skillet is hot, add 3 tablespoons olive oil, swirling carefully to coat the bottom surface.
Return the skillet to the oven and let the oil heat for 2 minutes, then carefully pour in the chickpea batter (it will sizzle). Return the skillet to the oven once more and cook until the edges of the pancake are golden and a toothpick inserted into the center comes out clean, 20–25 minutes.
Meanwhile, on a large rimmed baking sheet, toss together a 1/2 pound shrimp, peeled and deveined; 1 cup grape or cherry tomatoes; 1 tablespoon olive oil; 1 teaspoon finely grated lemon zest and 1/4 teaspoon smoked paprika. Season lightly with salt, then transfer to the top rack of the oven and roast until the shrimp turn pink and are just cooked through and the tomatoes are starting to caramelize and sizzle, about 10 minutes.
Remove both the baking sheet and the skillet from the oven; let cool slightly. Using a thin spatula, loosen the pancake from the skillet, then invert onto a cutting board or large platter. Add 1 1/2 cups baby arugula to the baking sheet and toss with the shrimp and tomatoes to warm and wilt the greens slightly. Transfer the contents of the baking sheet to top the pancake. Cut into wedges and serve warm, with lemon wedges on the side, for squeezing. Serves four.
Excerpted and adapted from EAT BETTER, SLEEP BETTER: 75 Recipes and A 28-Day Meal plan That Unlock the Food-Sleep Connection. Copyright @ 2024 by Dr. Marie-Pierre St-Onge and Kat Craddock. Photography Copyright © 2024 by David Malosh. Reproduced by permission of Simon Element, and imprint of Simon & Schuster. All rights reserved.
