Sleep Supporting Recipes

Soothing recipes designed to help your body unwind and prepare for rest.

These gentle, nourishing options support relaxation and invite a deeper, more peaceful sleep.

Ingredients:

2 cups of mushrooms (portabellini or shiitake)

2 cups of walnuts

2 spring onions, finely chopped

1 garlic clove, crushed (or garlic powder)

2 small or 1 large red pepper, diced

Large handful of spinach (normal or baby) roughly chopped

Chilli flakes

Spices: coriander, smoked paprika Oregano (dried), stem of rosemary chopped,

Chopped parsley & basil leaves

Lemon zest & juice

Salt & Pepper

Jar of tomato sauce - napolitana or arrabbiata

2 squares of dark chocolate

Grated parmesan

Method:

Pulse mushrooms and walnuts with spices, garlic, chilli flakes, salt & pepper in a food processor a few times. It needs to look like very coarse breadcrumbs. Don’t over process. You might have to do in batches, depending on size of your processor.

Add the spring onions, oregano, rosemary and lemon zest. Taste to make sure you’re happy with the flavour.

Add to a pan and dry fry for about 5 minutes.

Add olive oil, peppers and fry for a few more minutes.

Add the jar of tomato sauce and cook until the sauce has reduced a bit.

Add the chopped spinach, parsley, basil and dark chocolate.

Add a squeeze of lemon juice and check seasoning. Grate over parmesan

Serve with zucchini noodles / brown rice / quinoa.

Ingredients:

Handful of toasted walnuts, roughly

chopped

1/2 a small baby red cabbage, finely

shredded

200g baby spinach, roughly

chopped (you can use any green

leaves or a combo).

1 radish, chopped

handful of mange tout, chopped

handful of herbs like parsley, dill,

coriander, mint etc. chopped

Feta cheese broken into chunks or

cheese of your choice

salt & pepper

DRESSING

Whisk together apple cider vinegar,

mustard, olive oil, touch of

sweetener, salt & pepper

Method:

Mix together the cabbage, spinach, radish, mange tout, herbs and feta.

Whisk together the dressing - taste to see if it needs more seasoning, acidity, sweetness etc.

Pour dressing over salad and mix through, check seasoning.

Top with toasted walnuts.

Serve with fish, chicken or protein of choice.

For a vegetarian meal:

Add a tin of lentils or chickpeas

Add diced peppers

Pitted olives

Slices of avocado

Increase the amount of chopped herbs

Adjust your dressing if necessary

FILLING

4 cups cherries

1-2 tbsp coconut sugar

1/2 cup water

2 tbsp chia seeds

1 tsp cinnamon

1 tsp vanilla extract

pinch salt

CRUST

1 cup soft pitted dates

1/2 cup almonds (or other nuts)

3/4 cup oats

1/2 tsp cinnamon

4 tbsp coconut oil, melted

CHOCOLATE

1/2 cup coconut oil, melted

1/2 cup honey (or maple syrup)

1 cup cocoa / cacao

Method:

FILLING:

Add all of the ingredients to a medium-sized pot. Bring to the boil, reduce to a simmer. Simmer uncovered for 10 to 15 minutes, or until the liquid has reduced by half and it clings to the back of your spoon. Make sure to stir frequently.

Remove from heat and allow to cool to room temperature.

CRUST:

Add all ingredients except the coconut oil to a food processor. Process until coarsely ground.

Add the coconut oil and process to combine. If it’s too loose add 1 tbsp coconut oil at a time until it does stick together.

Grease a 8×8 baking dish with melted coconut oil and line with parchment paper to ensure they come out.

Transfer the crust to the baking dish. Press the crust into the pan. Set the crust aside.

CHOCOLATE:

To a small mixing bowl add the melted coconut oil, honey and the cocoa powder. Whisk together until well combined & thick.

Taste and adjust sweetness as needed.

Pour the chocolate over the crust.

Then pour the filling onto the chocolate layer.

Cover and refrigerate for at least 4 hours.

Just before serving allow the bars to sit at room temperature for 10 minutes, so they soften slightly. Cut into small squares and serve immediately.

Ingredients:

2 pieces of salmon or trout fillets salt & pepper

olive oil

1/4 tsp chilli flakes

pinch of sweet paprika

lemon zest & juice

AVO SALSA

1 small avo diced

1 spring onion finely sliced

Lemon or lime zest and juice

1 handful of cherry tomatoes halved

salt & pepper

1 handful of chopped parsley or coriander

Method:

Pat salmon dry with some paper towel.

Season with a drizzle of olive oil, salt & pepper, lemon zest, paprika & chilli.

Place the fish skin side down in a heated pan. Cook to your liking.

While fish is cooking, gently mix together your avo, spring onion, tomatoes, herbs & zest together. Season with salt & pepper then squeeze in some lemon or lime juice.

When your fish is cooked, remove from pan, squeeze over some lemon juice & top with avo salsa.

Serve with a salad (like the red cabbage salad) or some green veggies.