3 easy recipes for a good night’s sleep

NEW DELHI: Food plays an important role in getting a restful night. Therefore, paying attention to what you eat can go a long way towards getting good sleep, say experts.

Almonds, kiwi, walnuts, banana, chickpeas, milk, oatmeal and white rice are some of the foods which contain ingredients that enhance sleep.

PHOTO: LIVESTRONG

Oatmeal and white rice is high in carbohydrates, and has been reported to induce drowsiness when consumed before bed. Oatmeal is also a source of melatonin, a hormone that is stimulated by darkness and signals your body that it is time to sleep.

A salad with dinner can help as lettuce has lactucarium, which is considered to have sedative properties. Chickpeas are a super food when it comes to sleep.

Aside from being a rich source of protein, chickpeas are also full of vitamin B6, which helps the body to produce melatonin.

Here are some recipes for a three course meal that can help you get a better night's sleep.

Starter: Spirulina and jalapeno hummus

PHOTO: NESTLE

Ingredients:

Whole boiled chickpeas - 125 gm
Tahini paste - one tsp
Garlic - 1/2 tsp
Extra virgin olive oil - 2 tbsp
Lemon juice - 1/2 tsp
Salt to taste
Spirulina - 1/4 tea spoon or a pinch
Jalapenoes - one teaspoon, chopped
Spirulina powder - 1 pinch

Method:

In a blender, add chickpeas, tahini, garlic, lemon juice and salt. Make a smooth paste, slowly adding in olive oil. Add spirulina powder and then the chopped jalapenos after removing from the jar. Refrigerate for 30 minutes and serve cold with toasted pita or melba toast.

Main: Quinoa, beetroot and orange salad

PHOTO: TASTE

Ingredients:

Quinoa - 50 gm
Hot water - 150 ml
Beetroot - one small
Fresh orange - one
Assorted lettuce - 100 gm
Olive oil - one tbsp
Balsamic vinegar - one tbsp
Roasted almond - 2 gm
Salt and pepper to taste

Method:

Pour 150 ml of hot water in a bowl and soak the quinoa for 10 minutes. Next, strain it and transfer to another bowl. Add seasoning such as olive oil and/or balsamic vinegar. Mix the lettuce leaves together and lay it on the serving plate.

Cut the beetroot into small cubes and marinate with seasoning salt, pepper, balsamic vinegar and olive oil. Add them to the serving plate and top with peeled orange slices.

Dessert: Almond milk créme brulée

PHOTO: BBC

Ingredients:
Almond milk - 200 ml
Fresh cream - 400 ml
Caster sugar - 80 gm
White chocolate - 60 gm
Egg yolk - 8
Demarara sugar (powdered) - 1 tbsp

Method: Heat almond milk in a pan with cream, sugar and white chocolate for a minute; until the sugar and chocolate dissolve. Remove and cool. Whisk in the egg yolk and strain.

Pour the mixture into ramekins and place them on a baking tray. Cover the ramekins with silver foil and pour water in the tray, covering half the ramekins.

Bake for 25 minutes to 30 minutes at 170 degree Celsius. Remove, cool and refrigerate. For serving, sprinkle with powdered sugar and use a blow torch to lightly brown the sugar on top.

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