3 DELICIOUS RECIPES TO HELP YOU DRIFT OFF TONIGHT


 3 DELICIOUS RECIPES TO HELP YOU  DRIFT OFF TONIGHT

by - DAVID WIENER - Certified Elite Personal Trainer & Training Specialist @Freeletics UK







1st RECIPE - 

OVEN BAKED SALMON & BROCCOLI

DAIRY FREE & GLUTEN FREE 




INGREDIENTS - 

• 150g salmon fillet 
• 200g broccoli 
• 125g cherry tomatoes 
• 1 onion 
• 1/2 lemon 
• 1 tsp olive oil 
• Salt and pepper, to season


HOW THIS WILL HELP YOU SLEEP - 

REASON 1 - 
Salmon has vitamin B & E which helps the body to produce melatonin and serotonin, which help in regulating your sleep.

REASON 2 - 
Salmon is high in protein, help you feel fuller for longer, & curb those late-night cravings.


PROCEDURE - 

STEP 1 -
Preheat the oven to 200C/400F/Gas 6. Grease an oven-safe casserole dish with olive oil.

STEP 2 - 
Roughly chop the broccoli and onion, then halve the cherry tomatoes.

STEP 3 -
Place salmon in the casserole dish, season with salt and pepper to taste and drizzle with lemon juice.

STEP 4 - 
Layer the salmon with the broccoli, tomatoes and onion.

STEP 5 - 
Bake on the middle rack of your oven for approximately 20 minutes.
If you're cooking from frozen, bake for approximately 35 minutes.


2nd RECIPE

QUINOA WITH VEGETABLES

VEGAN & DAIRY FREE


INGREDIENTS - 

• 75g quinoa
• 100g broccoli 
• 1/2 courgette 
• 2 tsp soy sauce
• 1/2 lemon
• 2 tsp tahini 
• 2 tsp virgin olive oil 
• Chilli flakes, salt & pepper to season

HOW THIS WILL HELP YOU SLEEP - 

REASON 1 - 
Quinoa releases Insulin in the body which is needed to carry Tryptophan to the Brain. Tryptophan is necessary for your Brain Function.

REASON 2 - 
Quinoa has High Magnesium & Protein Content which helps in Relaxing your Muscles.


PROCEDURE - 

STEP 1 -
In a pot, bring 150 litres of water and quinoa to a boil. Cook on low heat for 15 minutes, or until the water has evaporated.

STEP 2 - 
In a pan, heat the olive oil, then add the broccoli and courgette & stir-fry them for 5 minutes on medium heat.

STEP 3 -
Add the soy sauce & lemon juice & cook for another 5 minutes, until everything turns a golden-brown colour.

STEP 4 - 
Mix the quinoa with veggies & serve topped with the tahini. Add the chilli flakes, salt & pepper to taste.


3rd RECIPE

GREEN OVERNIGHT OATS

DAIRY FREE & GLUTEN FREE



INGREDIENTS -

• 50g fine oats 
• 2 tbsp chia seeds 
• 150ml almond milk 
• 40g fresh spinach 
• 1 banana 
• 1 tbsp honey

HOW THIS WILL HELP YOU SLEEP - 

REASON 1 - 
The complex carbs in oats are a natural source of melatonin, the hormone that regulates sleep.

REASON 2 - 
Oats also contain a small amount of sleep-inducing vitamin B3.

REASON 3 - 
Oats have magnesium, a mineral which aids in muscle and nerve relaxation.

REASON 4 - 
SPINACH provides you with calcium and sleep-inducing tryptophan.

REASON 5 - 
Bananas are full of nutrients such as potassium, magnesium, calcium and vitamin B6, which also help produce melatonin.

REASON 6 - 
Honey help the liver store glycogen, which when runs out, the body begins to convert protein to muscle by producing stress hormones such as cortisol and adrenaline, a process which, if it occurs at night, can often disturb your sleep.

PROCEDURE - 

STEP 1 -
Add the almond milk, spinach, banana and honey in a blender and blend on high speed until smooth.

STEP 2 - 
Place the oats and chia seeds into a container or jar with a lid, pour the mixture from the blender over the top and stir thoroughly. Let the oatmeal soak in the fridge overnight, and enjoy.



Additional Resources - 


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