If you’ve wanted to try meal planning this post from The Wellness Mama is for you. In this article, she explains batch cooking and includes a 7-day meal plan. She also breaks down the cooking procedure into a step-by-step process. It couldn’t be easier!
For the main article and full meal plan, follow the link below.
This cream of mushroom soup was inspired by a traditional Okinawan dish. Mushrooms are a prized ingredient on the island since they add a deep, umami flavor to dishes, and dried varieties are even beautifully wrapped and given as gifts.
— Read on www.bluezones.com/recipe/okinawan-cream-of-mushroom-soup/
Experts always tell you not to eat at night. However, when you have insomnia, you are willing to try anything. In my last Insomnia Fix article, posted yesterday, I recommended adding tryptophan rich foods into your diet. Why? Tryptophan is a precursor to melatonin. Everyone knows the sleepy effect a big Thanksgiving dinner has on our body. That’s due to the tryptophan rich foods in the dinner, such as sweet potato and turkey. Below is a chart from Dr. Axe, which details some of the top tryptophan rich foods.
In today’s post, I’ve looked for recipes that use at least one of these foods. In some cases, more than one is used in the recipe. In most cases, you can add nuts or seeds to boost levels of melatonin. As a reminder here are some seeds/nuts rich melatonin.
Know Your Produce
This couldn’t be easier! Some fresh or frozen banana and some yogurt, with a hint of vanilla extract. Add some almonds or almond butter for a dose of melatonin.
Oatmeal at night? YES! It’s high in both melatonin and tryptophan! Using greek yogurt instead of milk and adding banana and nuts makes it a nighttime powerhouse! Make it your own, and an even better nighttime snack by adding melatonin rich seeds.
Ahh, the holidays season is here! During this time of year, full of sugary treats and fattening snacks, it’s good to have a few healthy recipes in your box. Have no fear! I’ve got you covered. Today, I’m have 8 healthy holiday recipes, with videos and printable recipes! I hope you enjoy!
4 to 8 pound Prime Rib of Beef, BONE-IN, fat cap removed (ask the butcher to explain)
kosher salt as needed
1/4 cup soft butter
1 tablespoon freshly ground black pepper
1 teaspoon Herbes de Provence (this is just a dried herb blend – you can use any thing you like, or just salt and pepper)
Leave prime rib on counter for at least 6 hours – preferably longer. (It must be at room temp, or the recipe won’t work.)
Preheat oven to 500 degrees
Mix butter, Herbes de Provence and black pepper together and spread all over prime rib.
Sprinkle salt liberally over the buttered prime rib
Cook the beef at 500 degrees for 5 minutes per pound. Multiply size of roast (from packaging) by 5. This is the length of time you’ll cook the beef at 500 degrees. For example, if your roast is 4 pounds multiply 4 X 5 = 20, so you’d cook the beef at 500 degrees for 20 minutes.
After the allotted time, turn oven off and leave for 2 hours. DO NOT OPEN THE DOOR.
Remove from the oven and serve. Bones can be removed if desired prior to serving.
Tired of Green Bean Casserole? Try this refreshing and tasty recipe from Gordon Ramsey
Credit: Gordon Ramsey
1 head of garlic
2 pounds fresh Green beans (cleaned)
2-3 tbs White wine vinegar
2 tsp dijon mustard
2 tsp honey
150 ml olive oil
Preheat the oven to 350 degrees. Wrap the garlic for the dressing in foil and roast in the oven for 20–25 minutes until soft. Remove and leave to cool.
While garlic is roasting, blanch the green beans by plunging them in plenty of boiling salted water for 1½ cooked, but still crunchy. Run immediately under cold running water, then drain and leave to one side.
Toast almonds in a medium-hot dry frying pan for 2–3 minutes until golden.
Squeeze the flesh from the garlic heads and mash with 1 tablespoon of the white wine vinegar until a smooth paste is formed. Add the mustard and honey and mix well. Pour in the olive oil in a slow drizzle, stirring constantly to thicken. Taste and season as necessary, adding a little more vinegar if needed.
Dress the green beans, toss to coat well, top with toasted almonds and serve.
As part of my new series The Insomnia Fix, I have compiled a list of 10 snack foods and links to 10 recipes that can help fight insomnia. The snacks and recipes contain foods high in vitamins, minerals and hormones that help promote relaxation or help the body produce the vital sleep hormone melatonin.
10 snack foods to fight insomnia
almonds – high in magnesium-a muscle relaxer
tart cherries – high in melatonin- a sleep hormone
bananas – high in tryptophan – a precursor and necessary component to the production of melatonin
pineapple – known to boost melatonin
pumpkin seeds – high in tryptophan
walnuts – high in melatonin
goji berries – one of the best known sources of melatonin
Sweet potatoes – high in potassium – a muscle relaxer
dairy products – high in tryptophan
poultry – high in tryptophan
Below are links to 10 recipes designed to help you relax and produce more melatonin. Some of the links contain more than the recipe being highlighted.