Why This Recipe Supports Sleep
This dinner is designed to promote deep, restorative sleep by focusing on ingredients rich in tryptophan, magnesium, omega-3 fatty acids, and sleep-supportive B vitamins. Tryptophan is an amino acid that converts to serotonin and eventually melatonin — your body’s natural sleep hormone. Magnesium calms the nervous system and supports muscle relaxation. We’ve kept the meal light, balanced, and easy on digestion — ideal for an evening meal.
Serves 4
Ingredients:
For the main plate:
- 4 salmon fillets (150 g each)
Rich in tryptophan, omega-3s, and vitamin D — supports melatonin production and reduces inflammation. - 1 cup dried green or brown lentils (yields ~2 cups cooked)
Great source of plant-based protein, tryptophan, complex carbs, and fiber for blood sugar stability. - 200 g fresh spinach (or mixed leafy greens)
High in magnesium and folate, supports nervous system calm and hormonal balance. - Optional: Steamed asparagus or zucchini for added fiber and micronutrients.
For the pesto:
- ½ cup raw walnuts
Contain natural melatonin, tryptophan, and magnesium. - 1 clove garlic
Supports digestion and adds flavor. - Handful fresh parsley and/or basil
Adds antioxidants and vitamin C. - Juice of ½ lemon (about 1.5 tbsp)
Vitamin C supports iron absorption from greens and brightens flavor. - 2–3 tbsp extra virgin olive oil
Healthy fat to support absorption of fat-soluble vitamins. - Salt and freshly ground pepper, to taste
Method
- Cook the lentils: Rinse and simmer lentils in 3 cups of water for 20–25 minutes until tender but not mushy. Drain and set aside.
- Make the walnut-spinach pesto: In a food processor or blender, combine walnuts, garlic, herbs, half of the spinach, lemon juice, and olive oil. Blend until smooth but textured. Add a splash of water if needed. Season with salt and pepper.
- Prepare the salmon: Season fillets lightly with salt and pepper. Pan-sear in olive oil over medium heat for about 3–4 minutes per side, or bake at 180 °C (350 °F) for 10–12 minutes, until cooked through but still tender.
- Steam the remaining spinach and any optional vegetables: Steam spinach until just wilted (about 2 minutes). Steam zucchini or asparagus until tender (4–5 minutes).
- Assemble: Plate the lentils as a base. Top with spinach and vegetables. Place the salmon fillet on top. Drizzle generously with the walnut pesto.
Why it Works
This meal provides a gentle balance of protein, complex carbohydrates, and healthy fats — the ideal macronutrient mix for stable blood sugar overnight. The tryptophan-rich salmon and lentils work synergistically with magnesium-rich greens and nuts to support the body’s production of serotonin and melatonin. Plus, it’s satisfying without being heavy, making it perfect for a restful evening.
Enjoy 2–3 hours before bed for best results — and drift into a deep, nourishing sleep.
