Dreaming of a good night’s rest? Try this delicious bedtime bowl instead of your regular dinner. We’ve combined powerful ingredients for a better night’s sleep in one recipe. It’s also super easy to make, with minimal dishes (especially if the nut butter is made in advance), easy to digest, and perfect if you feel like something sweet!
It might sound strange to serve oats, traditionally a breakfast food, for dinner, but you know we rarely do things the traditional way here! It actually happens at least twice a month in my house, especially if we’ve had a long day or if we’ve been at a gathering during the day and eating a bit differently than we usually would. In those scenarios, a big bowl of oats always soothes me and keeps me nourished without having to put any thoughts or effort into dinner.
What do you think? Would you give oats for dinner a go?
Why This Recipe Works
- Improves Sleep Quality: Packed with ingredients like oats, pistachio butter, and kiwifruit that promote better sleep.
- Easy to Digest: Light on the stomach, ensuring no discomfort during the night.
- Nutrient-Rich: Offers a balance of carbohydrates, proteins, and healthy fats to nourish your body.
- Convenience: Quick and simple to prepare, making it ideal for busy or low-energy evenings.
Ingredient Notes
- Oats: A natural source of melatonin, a hormone that helps regulate sleep and wake cycles. Not only that, the complex carbs in oats make it easier for your brain to access tryptophan, which can also improve your sleep.
- Pistachio Butter: Made from pistachios, which are rich in protein, vitamin B6, and magnesium, aiding in better sleep. Substitute with seed butter for a nut-free version.
- Kiwifruit: Studies have shown kiwifruit to improve sleep onset, duration, and efficiency. A delicious way to enhance your sleep quality.
- Soy Milk: High in protein.
- Chia Seeds: Rich in tryptophan, which converts to serotonin and melatonin, aiding in restful sleep.
- Bananas: High in magnesium and tryptophan (a precursor for serotonin).
Step-By-Step Instructions
Begin by toasting cashews and pistachios on a pan over medium heat until they turn brown and emit a fragrant aroma, about 4 to 5 minutes. Process the toasted nuts in a blender until they reach a smooth consistency to make the nut butter. Combine oats, chia seeds, vanilla extract, and soy milk in a pot over medium heat, cooking this mixture for about 5 minutes, stirring regularly. Top the cooked oat mixture with slices of banana and kiwi, a sprinkle of pumpkin seeds, and a generous dollop of the homemade pistachio cashew butter. Enjoy your nutritious and sleep-inducing bedtime bowl.
Variations and Tips
- Seed Butter Swap: For a nut-free option, use sunflower or pumpkin seed butter.
- Adding Sweetness: Maple syrup can be a delightful addition for extra sweetness.
- Meal Timing: Eating this bowl 3 hours before bed optimizes sleep, with fluids stopped 2 hours prior.
- Storage Tip: Store nut butter in the fridge for up to a month.
- Tart Cherry Juice: A clinical trial found that drinking 2 cups of tart cherry juice per day increased sleep duration by 84 minutes, and sleep efficiency also improved. It’s also delicious and packed with antioxidants, so it’s well worth trying.
- Gluten-Free: Ensure oats are certified gluten-free if necessary.
Why You’ll Love This Bedtime Bowl
- Restful Sleep
- Nutrient Dense
- Easy Prep
- Adaptable
- Sweet Treat
Bedtime Bowl for Improved Sleep
Equipment
Ingredients
- 1 cup (81 g) oats
- 1.5 cups (354.88 ml) soy milk
- 2 tbsp chia seeds
- 1 tsp vanilla extract
- 1 banana - sliced
- 2 kiwifruit - sliced
- 2 tbsp pepitas - pumpkin seeds
Nut butter
- ¾ cup (96.75 g) cashews
- ¾ cup (92.25 g) pistachios
Instructions
- Begin by toasting cashews and pistachios on a pan over medium heat until they turn brown and emit a fragrant aroma. This should take about 4 to 5 minutes.
- Process the toasted nuts in a blender for 5 to 10 minutes, or until they reach a smooth consistency, to make the nut butter.
- In a pot over medium heat, combine the oats, chia seeds, vanilla extract, and soy milk. Cook this mixture for about 5 minutes, stirring regularly to prevent it from sticking to the pot.
- Once the oat mixture is cooked, top it with slices of banana and kiwi, a sprinkle of pumpkin seeds, and a generous dollop of the homemade pistachio cashew butter.
- Enjoy your nutritious and sleep-inducing bedtime bowl.
Notes
Per Serving/Portion
FAQ
Yes, when using certified gluten-free oats, it’s completely gluten-free.
Absolutely, substitute pistachio butter with any seed butter for a nut-free version.
We recommend having it 3 hours before your bedtime.
Keep it in the fridge, and it will stay fresh for up to a month.
Yes, maple syrup is a great choice for adding a touch of sweetness.
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Hi I have question? Why do you think that this meals improve bedtime? It is full of sugar from fruits and oats.
Hi Nika! I invite you to read the blog post where I go through each ingredient and how they relate to sleep. There’s nothing to fear from the natural sugar of the fruit in this recipe, especially when paired with complex carbohydrates, protein, and healthy fats.
Can I use almond milk instead of soy?
absolutely you can use any milk you like 🙂
I have an anaphylactic type allergy to bananas what would you recommend using instead?
you can use more kiwis 🙂 some sliced or stewed apples would also be delicious