Smoked Salmon Avocado Toast

This can not only be a great breakfast but also a great dessert or bedtime snack to promote healthy sleep and it only takes 10 minutes to make!

Believe it or not kiwis can help with sleep. In a 4-week study, 24 adults consumed two kiwifruits one hour before going to bed each night. At the end of the study, participants fell asleep 42% more quickly than when they didn’t eat the fruit before bedtime. Additionally, their ability to sleep through the night without waking improved by 5%, while their total sleep time increased by 13% (1).

The sleep-promoting effects of kiwis might be attributed to serotonin. Serotonin is a brain chemical that helps regulate your sleep cycle (1,2,3). It has also been suggested that the anti-inflammatory antioxidants in kiwis, such as vitamin C and carotenoids, may also be partly responsible for their sleep-promoting effects (1,4).

Chia seeds for their little size chia seeds pack a big nutritional punch. A one-ounce (28 grams) serving of chia seeds contains: 11 grams of fiber, 4 grams of protein and 9 grams of fat 5 of which are those healthy anti-inflammatory omega 3’s. They are loaded with antioxidants to help neutralise free radicals. It also contains 18% of RDI for calcium and 30% of RDI for magnesium which are also important minerals to reduce anxiety, stress and promote sleep. The word “chia” is the ancient Mayan word for “strength.”

Oatmeal is high in fiber and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin (5).

Refrigerate in an airtight container for up to four days. For best results, reheat with additional liquid over the stove or in the microwave.

 

References:

  1. http://apjcn.nhri.org.tw/server/APJCN/20/2/169.pdf
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015038/
  3. https://pubmed.ncbi.nlm.nih.gov/22652369/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4629050/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/

Chia Oats With Kiwi

Prep Time 10 mins
Total Time 10 mins
Servings 4 servings

Ingredients
  

  • 2 cups Water
  • 2 cups Oats rolled
  • ¼ cup Chia Seeds
  • 2 Kiwi chopped

Instructions
 

  • In a small saucepan, bring the water to a boil and add the oats and chia seeds. Reduce to a simmer and cook for 4 to 5 minutes or until cooked though. Be sure to stir often.
  • Divide the oatmeal between bowls and top with Kiwi. Enjoy!

Notes

Protein - 8g
Sugar - 4g
Fiber - 8g
Carbs - 37g
Fat - 7g
Calories - 235
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