6 Tasty Sleep-Inducing Recipes

The recipes we have today features ingredients chock full of melatonin, the sleep-regulating hormone.

Studies have shown brown rice, fish, basil, kale and chickpeas can help you in getting a restful night’s sleep.

The nutrients they contain signals the body that it’s time to sleep, and relaxes your body and mind, making it easier for you to fall asleep.

Here’s how they do it:

Brown Rice

Brown rice is awesome because it contains GABA (Gamma-Amino Butyric Acid), which calms the nervous system and works almost like a natural, super-mellow tranquilizer.

Fishes
Cod, halibut, tuna, salmon and snapper are all good sources of vitamin B6, which promotes the production of sleep hormones. Fire up the barbeque and enjoy!

Basil

Basil not only has sedative properties, which can help you fall asleep and stay asleep. And as a bonus, it is also great for reducing indigestion.

Kale

Kale is packed with calcium, which helps your body produce sleep-inducing melatonin. One thing to note, Because leafy greens are so full of slow-digesting fiber, give about three hours to move through your system before shutting your eyes.

Chickpeas

Your sleep cycle’s new best friend? B vitamins. Chickpeas boast vitamin B6, which is needed to make melatonin, the sleep hormone.

Without further ado, let us dive into the recipes:

#1 Halibut Packet With Mushroom and Polenta

Ingredients:

• 1 tbsp extra-virgin olive oil
• 4 slices center-cut bacon, chopped
• 1 cup sliced red onion
• 4 cloves garlic, minced
• 8 ounces sliced mixed mushrooms
• ¼ cup white wine
• 1 (14 to 18 ounce) tub prepared polenta, sliced into 8 rounds 
• 4 5-ounce halibut or cod fillet, skinned
• ¼ tsp salt
• ¼ tsp freshly ground pepper
• ¼ cup sliced fresh basil

1. Preheat oven to 450 degrees F. Tear off 4 sheets of parchment paper or foil (about 12 by 24 inches each); if using foil, coat with cooking spray.
2. Heat oil in a large nonstick skillet over medium-high heat. Add bacon and cook until softened and starting to brown, 2 to 3 minutes. Add onion and garlic. Cook, stirring occasionally, for 2 minutes. Stir in mushrooms and cook until beginning to brown, 4 to 7 minutes. Add wine and scrape up any browned bits. Remove from the heat.
3. To make packets, set a sheet of parchment or foil with a long side closest to you. Fold in half from a short end, then open like a book. Place 2 slices of polenta on one side. Set a fillet on the polenta and sprinkle with salt and pepper. Divide the mushroom mixture among the packets, spooning it over the fish. Close the packets and seal the edges with small, tight folds.
4. Place the packets on a large baking sheet. Bake the packets until the fish is just cooked through, about 14 minutes. (Carefully open one packet to check for doneness--be cautious of the steam.) Set each packet on its own plate. Cut an X in the top with scissors and carefully fold open. Serve sprinkled with basil and enjoy!

#2 Baked Curried Brown Rice & Lentil Pilaf

Ingredients:

• 1 tbsp butter
• 1 cup brown basmati or brown jasmine rice
• 4 ¼ cups water
• 1 cup brown lentils
• 4 cloves garlic, peeled
• 1 cinnamon stick
• 4 ⅛-inch thick slices of peeled fresh ginger
• 1 to 2 tsp red curry paste or 1 tbsp curry powder
• ½ tsp salt
• 4 scallions, trimmed and sliced

1. Place rack in lower third of oven; preheat to 350F.
   
   2. Melt butter over medium-high heat in a large ovenproof Dutch oven; add rice and cook, stirring, until lightly toasted, about 1 1/2 minutes. (If using curry powder, add it now and cook, stirring, until fragrant, about 15 seconds.) Add water. Stir in lentils, garlic cloves, cinnamon stick, ginger, curry paste, if using, and salt; bring to a boil, stirring to dissolve the curry paste.
2. Cover the pot tightly with a lid or foil. Transfer to the oven and bake until the rice and lentils are tender and all the water is absorbed, 50 to 55 minutes. Fluff with a fork, removing the cinnamon stick and ginger slices. Serve garnished with scallions and enjoy!.

#3 Salsa-Braised Kale

Ingredients:

• 1 tbsp extra-virgin olive oil
• 1 large bunch kale, tough stems removed, coarsely chopped (about 16 cups)
• 1 cup store-bought salsa, preferably fresh
• ½ cup water
• ¼ cup crumbled or shredded Mexican-style cheese

1. Heat oil in a Dutch oven over medium-high heat. Add kale and toss until bright green, about 1 minute. Stir in salsa and water. Reduce heat to maintain a simmer; cover and cook, stirring occasionally, until the kale is tender, 12 to 15 minutes. Serve sprinkled with cheese and enjoy!

#4 Smokey Maple-Mustard Salmon

Ingredients:

• 3 tbsp whole-grain or Dijon mustard
• 1 tbsp pure maple syrup
• ¼ tsp smoked paprika or ground chipotle pepper
• ¼ tsp freshly ground pepper
• ⅛ teaspoon salt
• 4 4-ounce skinless salmon fillet

1. Preheat the oven to 450 degrees F. Line a baking sheet with foil and coat with cooking spray.
   
   2. Combine mustard, maple syrup, paprika (or chipotle), pepper and salt in a small bowl. Place salmon fillets on the prepared baking sheet. Spread the mustard mixture evenly on the salmon. Roast until just cooked through, 8 to 12 minutes. Serve and enjoy!

#5 Chickpea, Spinach & Squash Gnocchi

Ingredients:

• 1 pound frozen or shelf-stable gnocchi
• 1 tbsp extra-virgin olive oil
• 1 tsp(seperate) extra-virgin olive oil
• 2 cups thinly sliced peeled butternut squash
• ½ cup sliced shallots
• 2 cloves garlic, minced
• 1 14-ounce can of vegetable broth
• 2 tbsp currants
• 1 tbsp chopped fresh sage or 1 tsp dried
• ¼ tsp freshly ground pepper
• 8 cups fresh spinach, coarsely chopped
• 1 15-ounce can chickpeas, rinsed
• 2 tbsp balsamic vinegar

1. If using frozen gnocchi, cook in a large pot of boiling water according to package directions. Drain, rinse and pat dry. (If using shelf-stable gnocchi, skip this step.)
   
   2. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until starting to brown, 5 to 7 minutes. Transfer to a bowl.
2. Add the remaining 1 teaspoon oil, squash, shallots and garlic to the pan and cook, stirring, for 2 minutes. Stir in broth, currants, sage and pepper. Bring to a boil. Reduce heat to maintain a simmer and cook, stirring, until the squash is almost cooked through, 6 to 8 minutes. Add spinach, chickpeas and the gnocchi and cook, gently stirring, until the spinach is wilted, about 2 minutes more. Serve drizzled with balsamic reduction (or balsamic vinegar) and enjoy!

#6 Braised Greens & Cannellini Bean Panini

Ingredients:

Braised Greens

• 1 ½ pounds kale
• 3 tbsp extra-virgin olive oil
• 2 large leeks, sliced ⅕ inch thick (white and light green parts only)
• ¼ tsp salt
• ¼ tsp freshly ground pepper
• ¼ tsp crushed red pepper
• 1 cup vegetable broth

White Bean Spread

• 2 tbsp extra-virgin olive oil
• 3 spring onion bulbs or 3 shallots, thinly sliced
• 2 cloves garlic, thinly sliced
• ½ cup dry white wine
• 1 ½ cups cooked cannellini beans or 1 15-ounce can, rinsed
• ⅛ tsp salt
• ⅛ tsp freshly ground pepper
• 12 slices crusty country-style bread
• Olive oil cooking spray

1. To prepare braised greens: Strip leaves from stalks. Stack and slice the leaves into 1-inch strips. Thinly slice the stems into 1/4-inch pieces. Keep leaves and stems separate.
   
   2. Heat 3 tablespoons oil in a large Dutch oven over medium heat. Add leeks and the chopped stems and cook, stirring, until softened, 4 to 5 minutes. Stir in 1/4 teaspoon each salt, pepper and crushed red pepper. Add the sliced greens and broth. Reduce heat to low, cover and cook, stirring occasionally, until the greens are very tender, 20 to 25 minutes. Uncover. If there's any liquid left in the pan, continue cooking for another minute or two until it is nearly gone.
2. To prepare bean spread: Meanwhile, heat 2 tablespoons oil in a medium saucepan over medium heat. Add onions (or shallots) and garlic and cook, stirring occasionally, until tender, 2 to 3 minutes. Add wine and cook until most of it is evaporated, 3 to 6 minutes. Stir in beans and 1/8 teaspoon each salt and pepper; cook until heated through, 1 to 2 minutes. Puree the bean mixture in a food processor until almost smooth. (Use caution when pureeing hot foods.)
3. To prepare panini: Coat one side of each slice of bread with cooking spray. With the sprayed side down, spread equal portions of the bean puree on 6 slices of bread. Top each with equal portions of the braised greens. Top with the remaining pieces of bread, sprayed-side up. Press in a panini maker until hot and crispy. 

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