Perfect pudding for a good night’s sleep
Snooze away to your heart’s — and stomach’s — content with this healthy option
Before bed, I have hot chocolate and prepackaged rice pudding. It helps me sleep, but I’m sure there’s something better out there. What do you recommend?
I have no doubt your bedtime snack helps you sleep. Dairy products contain tryptophan, an amino acid used to manufacture the neurotransmitter melatonin, which helps induce sleep. Your snack is high in refined carbohydrates, which play a role in increasing the body’s serotonin levels, which regulates sleep and calms you. Hot chocolate is relaxing.
I have some suggestions that will add a nutrient punch to your bedtime snack, while decreasing the amount of refined carbohydrates and maintaining the sleep-inducing properties. Let’s change your rice pudding to a banana-walnut chia seed pudding. The bananas and soy milk will provide tryptophan, while the walnuts contain melatonin. The bananas will also provide a natural source of sugar for serotonin production. In addition, bananas provide magnesium, which helps regulate muscle movements. Lastly, I would suggest changing your hot chocolate to a herbal chamomile tea — it can act like a mild sedative.
Banana-Walnut Chia Pudding
Star Tested
1 ripe banana 1/4 (60 mL) cup soy milk 1 tsp (5 mL) vanilla extract 2 tbsp (30 mL) chia seeds 1 tbsp (15 mL) walnuts Soak chia seeds in water for about 10 minutes.
In a blender, combine milk, banana and vanilla extract. Process until smooth.
Combine mixture with chia seeds in a container and let chill in the fridge for at least an hour.
Once chia seeds have absorbed moisture from the milk mixture and the texture is pudding-like, top with walnuts.
Makes 1 serving. Nutritional information Your original bedtime snack of hot chocolate and rice pudding provides 325 calories, 7 grams of fat, 59 carbohydrates, 25 grams of sugar and 8 grams of protein.
Your new bedtime snack provides 283 calories, 12 grams of fat, 40 carbohydrates, 16 grams of sugar and 8 grams of protein. Nicole Osinga is a registered dietitian. Email nicoletorontostar@gmail.com or tweet @nicoleosinga_rd.