― N U T R I T I O N ―
― N U T R I T I O N ―
A TASTY BOWL, THEN OFF TO SLEEP!
RECIPE FROM DAMI NIEDERHAUSER
What we eat does indeed have an effect on our sleep, then; would you say that hydration plays an important role, too?
The human body is 60% water. Poor hydration causes headaches and blood pressure imbalance, which can also result in disturbed
Within the space of a few years, the ‘Bowl’ has become a global culinary phenomenon. This new practice of eating from a bowl is a way of varying foods and having a more balanced, less restrictive diet. Dami Niederhauser left us her recipe for easy-to-digest ‘Buddha bowls’, a vegetarian meal comprising a mix of vegetables, pulses and seeds to cleanse the liver.
sleep. Don’t rely on coffee, alcohol, or soft drinks to hydrate your body. Only water and unsweetened teas provide the body with the water it needs. Drink throughout the day if you don’t want to end up waking up at night. I also recommend not drinking coffee after 4pm.
METHOD Preparation time: approx. 30 minutes 1. Rinse the quinoa in warm water. Bring to the boil in twice its volume of water and cook over a low heat for 15-20 minutes. 2. Peel the mango and avocado, remove the stones and cut into cubes. 3. Briefly rinse the young spinach in cold water and gently wipe it with a tea towel. Pat dry. 4. Cut the peppers in half, remove the seeds, wash them and cut into cubes. 5. Divide the quinoa, mango, avocado, young spinach shoots and peppers into two large bowls. 6. In the meantime, prepare the vinaigrette by mixing all the ingredients in a bowl. Mix, season with the herbs and pepper, and add to the salad. 7. Finally, sprinkle with seeds.
BUDDHA BOWLS INGREDIENTS TO SERVE 2-3 • 200g quinoa • 1 mango • 1 avocado • 4 - 5 handfuls young spinach shoots • 2 red peppers • 2 dessertspoons mixed seeds (sunflower and marrow seeds) FAT FREE VINAIGRETTE • 2 dessertspoons maple syrup
Are there some foods that help you sleep?
A lot of people sleep better when they eat whole carbohydrates
such as those found in potatoes, vegetables and rice, because these relax the body. To help with digestion, steamed or oven-cooked vegetables with a drizzle of olive oil are preferable to fried vegetables. Some might say a mug of hot milk with honey will help you sleep, but of course that’s not a good idea for those who are lactose- intolerant! Another tip is that our bodies naturally produce melatonin when our pineal gland (located behind the eyes) is no longer exposed to bright light. This hormone regulates our circadian rhythm, making it easier to fall asleep. It’s very interesting to note that certain foods – including mushrooms and tomatoes – contain this precious melatonin, so it can be a good idea to eat them in the evening.
• Juice of 1 lemon • Juice of 1 orange • 1-3 cloves garlic • Spices to taste
• Crystallised salt, pepper, chilli • Approx. 150-200ml depending on your preferred consistency
Any final pieces of advice for those for whom the sandman still hasn’t turned up?
In addition to lavender, camomile, hop, valerian and lemon balm infusions, food supplements such as
ashwagandha sleeping berries combined with magnesium and vitamin B6 can be helpful. These also activate the pineal gland, where melatonin is produced, and can be a wonderful help with sleep problems, in particular during the menopause.
DAMI NIEDERHAUSER’S TIP What’s good about Buddha Bowls is being able to create tasty dishes at home, where you can give your creativity free rein. Don’t set yourself strict rules – and have fun!
Picture - © Yoav Aziz
Picture - © Brooke Lark
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