Close up of a disposable takeaway pot with vegan porridge made with coconut milk and 5 grains (oatmeal, jumbo oats, barley, rye and quinoa flakes), and berry compote and crushed almonds on a wooden table

Sleep deeper and recover better with these simple high-tryptophan recipes

Posted by for Fitness Recipes

From eggs to peanuts, the super amino acid tryptophan is responsible for loads of the key functions in our bodies – including recovery.

Perhaps you always breakfast on eggs or you snack on nuts throughout the day. Both are high in protein – tick! But you may not know that those foods may also be responsible for you getting a good night’s kip. 

Tryptophan is an essential amino acid that is responsible for the creation of niacin, a B vitamin that helps the body turn the food we eat into energy. Oh, and it’s also fundamental to promoting decent sleep quality and stable mood. That’s because it controls our melatonin and serotonin signals – the hormones that tell us when we should be asleep or awake. If we aren’t eating enough of the amino acid, our internal clock is thrown off, making it hard to drift off at the end of a hard day.  

Close up of a disposable takeaway pot with vegan porridge made with coconut milk and 5 grains (oatmeal, jumbo oats, barley, rye and quinoa flakes), and berry compote and crushed almonds on a wooden table
Recover better and sleep deeper with these vegan oats

Quinoa And Oat Porridge With Blackberry Compote

Ingredients 

50g quinoa

100g jumbo oats (gluten-free)

100ml water

250ml soya milk combined with 1 vanilla pod

100g raspberries

1 pear

1 tsp honey

1 pinch ground cinnamon

Method 

Place the uncooked quinoa in a saucepan and cover with the water and soya milk

Bring the pan to a boil on medium heat and then turn the heat to low and simmer for 15 minutes.

Whilst the quinoa is cooking, make the compote. First, peel the pear and remove the core, then finely dice.

Place the cut-up pear, raspberries, honey, cinnamon and a splash of water in a saucepan and bring to a boil on medium heat.

Reduce the heat to low and simmer the compote for 10 minutes. Once cooked, remove from the heat and allow to cool slightly.

Once the quinoa is soft, add the jumbo oats and stir for three minutes until completely warmed throughout. Add more oat milk if you prefer a wetter porridge.

Serve the porridge immediately and top with the compote. 

Edamame dip

Edamame beans dip with lemon
Up your intake of tryptophan with this healthy snack

Ingredients 

300g soya beans (edamame)

100g (4 tbsp) low or zero fat yoghurt

1 avocado, stoned, peeled, and chopped

5g chilli (optional)

Juice of 1/2 lime

Handful coriander

1/2 tsp sesame oil

Method 

This one is pretty easy… Blend all of the ingredients together! 

If the dip is a little too thick, you can add more yoghurt but the finished product should be coarse, not smooth! 

Serve with fresh veggies or on toast.

For more healthy recipes, check out the rest of the Strong Women Training Club library.

Recipe courtesy of Rob Hobson, registered nutritionist at Healthspan.

Images: Getty 

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