Sleep-Friendly Recipes to Promote Restful Nights

Ingredients:

• 1 cup rolled oats
• 1 ½ cups water
• ½ cup fresh blueberries
• 1 tablespoon honey or maple syrup (optional)
• 1 teaspoon chia seeds (optional)
• 1 cup Valerian deep sleep tea

Instructions:

1. Brew a cup of Valerian deep sleep tea and set it aside to cool.
2. In a saucepan, bring water to a boil. Add rolled oats and reduce heat to medium-low. Cook for about 5 minutes or until the oats are tender, stirring occasionally.
3. Once the oats are cooked, remove from heat and let it cool for a minute.
4. Add fresh blueberries, honey or maple syrup, and chia seeds (if using) to the oatmeal. Mix well.
5. Serve the blueberry oatmeal with a side cup of Valerian deep sleep tea for a soothing morning meal.

Lunch: Spinach and Quinoa Salad with Valerian Dressing

Ingredients:

• 2 cups fresh spinach leaves
• 1 cup cooked quinoa
• 1 small cucumber, diced
• ½ cup cherry tomatoes, halved
• ¼ cup sliced almonds
• 1 tablespoon fresh lemon juice
• 2 tablespoons olive oil
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• Salt and pepper to taste
• 1 cup Valerian deep sleep tea

Instructions:

1. Brew a cup of Valerian deep sleep tea and let it cool.
2. In a large bowl, combine spinach, cooked quinoa, cucumber, cherry tomatoes, and sliced almonds.
3. In a separate small bowl, whisk together lemon juice, olive oil, Dijon mustard, honey, salt, and pepper to make the dressing.
4. Drizzle the dressing over the salad and toss gently to coat all the ingredients.
5. Serve the spinach and quinoa salad with a side cup of Valerian deep sleep tea for a refreshing and nourishing lunch.

Dinner: Baked Salmon with Valerian Glaze and Steamed Vegetables

Ingredients:

• 2 salmon fillets
• 2 tablespoons soy sauce (or tamari for a gluten-free option)
• 1 tablespoon honey
• 1 tablespoon rice vinegar
• 1 teaspoon grated ginger
• 1 clove garlic, minced
• 1 cup steamed vegetables of your choice (e.g., broccoli, carrots, asparagus)
• 1 cup Valerian deep sleep tea

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a small saucepan, combine soy sauce, honey, rice vinegar, grated ginger, and minced garlic. Bring the mixture to a simmer over medium heat, stirring occasionally, until it thickens slightly.
3. Place the salmon fillets on a baking sheet lined with parchment paper. Brush the salmon fillets with the Valerian glaze.
4. Bake the salmon in the preheated oven for about 15 minutes or until cooked to your desired doneness.
5. While the salmon is baking, steam your choice of vegetables until tender.
6. Serve the baked salmon with steamed vegetables and a side cup of Valerian deep sleep tea for a nourishing and sleep-promoting dinner.