Dark green leafy vegetables, such as kale and spinach, are great to eat in the evening because they contain glycine, a mild sedative and nerve and muscle relaxant. Leafy greens are rich in sleep-inducing magnesium as well as calcium, which can help boost melatonin and keep your circadian rhythm on track. Nuts like walnuts, pistachios, and almonds have high melatonin, which controls the sleep/wake cycle of your body. They also increase the blood levels of the hormones that help you to have sound sleep through the night. Pumpkin seeds are a natural source of tryptophan that promotes sleep. The zinc, copper, and selenium in pumpkin seeds can also affect sleep duration and quality. Honey is a natural sweetener that helps transfer tryptophan to the brain to aid sleep. benefits of eating salad at night
Ingredients
- 1 cup baby spinach
- 1 cup kale, leaves shredded
- 2 tbsp pumpkin seeds
- 85gm cashews/walnuts /pistachios/ almonds
- 1 large zucchini, chopped
- 2 carrots, coarsely grated
- A cup of chopped red and yellow peppers
- 4 spring onions, sliced
- 225gm edamame beans, lightly steamed
- 150gm mixed sprouts
- 1 ripe avocado, stoned, peeled, and cubed
- 2 tbsp small bunch fresh parsley, chopped
- 120gm cottage cheese
- 2 tbsp pomegranate kernels
For the dressing
- 4 tbsp olive oil
- 2 tbsp cider vinegar
- 1 tbsp grated fresh ginger
- 1 garlic clove, crushed
- grated zest and juice of 1 orange
- 1 tsp clear honey
- 2 tbsp sesame seeds
- salt and freshly-ground black pepper
Dark green leafy vegetables, such as kale and spinach, are great to eat in the evening because they contain glycine, a mild sedative and nerve and muscle relaxant. Leafy greens are rich in sleep-inducing magnesium as well as calcium, which can help boost melatonin and keep your circadian rhythm on track. Nuts like walnuts, pistachios, and almonds have high melatonin, which controls the sleep/wake cycle of your body. They also increase the blood levels of the hormones that help you to have sound sleep through the night. Pumpkin seeds are a natural source of tryptophan that promotes sleep. The zinc, copper, and selenium in pumpkin seeds can also affect sleep duration and quality. Honey is a natural sweetener that helps transfer tryptophan to the brain to aid sleep. benefits of eating salad at night
Ingredients
- 1 cup baby spinach
- 1 cup kale, leaves shredded
- 2 tbsp pumpkin seeds
- 85gm cashews/walnuts /pistachios/ almonds
- 1 large zucchini, chopped
- 2 carrots, coarsely grated
- A cup of chopped red and yellow peppers
- 4 spring onions, sliced
- 225gm edamame beans, lightly steamed
- 150gm mixed sprouts
- 1 ripe avocado, stoned, peeled, and cubed
- 2 tbsp small bunch fresh parsley, chopped
- 120gm cottage cheese
- 2 tbsp pomegranate kernels
For the dressing
- 4 tbsp olive oil
- 2 tbsp cider vinegar
- 1 tbsp grated fresh ginger
- 1 garlic clove, crushed
- grated zest and juice of 1 orange
- 1 tsp clear honey
- 2 tbsp sesame seeds
- salt and freshly-ground black pepper
