Wednesday, May 9, 2018

Trouble Sleeping. Eat This

I think the French and some Italians know how to eat, they eat their salad after the main course. Some say it cleanses the palete, while others say it aids in digesting the main course. I would say, depending on what is in your salad, it will help you sleep.

So if you have trouble sleeping, eat this. A Spinach Turkey Salad. Serves 6

Ingredients:

3 cups of turkey, cooked and cut into bite size pieces
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon pepper
1/4 teaspoon onion powder
1/4 cup green onions, chopped
1/2 cup celery m chopped
1/2 cup mayonnaise
1 tablespoon Dijon mustard
3/4 cup seedless red grapes, halved
1/4 cup dried cranberries or dried cherries
3 cups baby spinach
1 cup baby red leaf lettuce
1 cup baby green leaf lettuce
1/2 cup candied pecans

Dressing Ingredients:

1 12 oz bag of fresh or frozen cranberries or cherries
1/4 cup simple syrup or honey
Pinch of salt
Pinch of cayenne pepper
3/4 cup champagne vinegar or white wine vinegar or rice wine vinegar
1 teaspoon Dijon mustard
2 tablespoons canola oil

Directions:

Dressing: In a medium size saucepan on medium heat add the cranberries, syrup or honey, salt and cayenne pepper. Stir and cook until the cranberries pop. Pour into a blender and add the vinegar, mustard and oil. Blend until smooth, taste test and add more vinegar if necessary or water to dilute it. Strain through a fine strainer then store the dressing in a jar (without a metal lid) in the refrigerator until ready for use.

Salad: in a medium size bowl add the turkey, salt, pepper, onion powder and garlic powder; stir to combine. Make sure the turkey is coated with the seasonings before you mix in the green onions, Dijon mustard, cranberries, red grapes, mayonnaise and celery.

In another bowl mix the greens. To plate, first add the greens, then spoon on the turkey mixture, sprinkle with candied pecans and drizzle on the dressing. Yum Yum!

This salad is packed full of good stuff, I’m just going to eat it as my main course. I’ll let you know if it helps me get a good night sleep. πŸ˜΄πŸ’€πŸŒ™


Here is a quick breakdown of the nutrients that are necessary for a healthy sleep cycle:
  • Tryptophan is the precursor to serotonin, a necessary component for sleep. Tryptophan is found in foods containing protein such as poultry, eggs, meats and nuts.
  • Melatonin is made from serotonin. Melatonin is also found naturally in some foods and has been shown in some studies to improve sleep. Foods that contain melatonin include cherries, walnuts, bananas and oatmeal.
  • Calcium regulates melatonin, making it essential for good sleep. Foods rich in calcium include kale, broccoli, collard greens, dairy products, tofu and some nuts such as almonds.
  • Potassium and magnesium induce muscle relaxation. If you are low in either of these vital nutrients you may have difficulty falling asleep or staying asleep. Potassium-rich foods include bananas (which also contain tryptophan), potatoes, avocados, squash, legumes (especially white beans), salmon and mushrooms. Magnesium-rich foods include whole grains, dark leafy green vegetables, nuts, seeds and beans.
The next time you are concerned about your sleep cycle try adding some of the above mentioned foods to your diet — your brain will thank you!

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