I understand the struggle of tossing and turning through sleepless nights. Poor sleep can lead to memory decline, weakened immunity, and accelerated aging. Beyond medicinal solutions, certain foods feared by insomnia can be our allies in seeking quality rest.
Incorporating these five foods into your weekly diet can significantly improve sleep quality. Let me share these traditional yet simple recipes, guaranteeing a peaceful night’s sleep.
1. Walnut and Egg Stew with Yellow Wine
Ingredients:
- Walnuts: 30g
- Eggs: 2
- Goji berries: 15g
- Brown sugar: 2 tbsp
- Yellow wine: 50ml
Method:
Prepare the Base: Dissolve brown sugar in warm water.
Walnuts: Clean and break the walnuts into small pieces.
Combine: Add walnuts and goji berries to the sweetened water, pouring in the yellow wine.
Add Eggs: Crack two eggs into the mixture.
Steam: Place the mixture in a steamer for about 10 minutes.
Serve: Enjoy this nourishing and warming dish, perfect for a cold evening.
Walnuts are renowned for their brain-boosting abilities, but they also play a role in lowering blood pressure, aiding sleep, and alleviating nervous exhaustion. Rich in lysine, they help relieve brain tension and improve insomnia.
2. Spicy Cold Tossed Crown Daisy
Ingredients:
- Crown daisy: 200g
- Minced garlic: 1 tbsp
- Chili pepper (finely sliced): 1
- Salt: 1 tsp
- Soy sauce (for cold dishes): 2 tbsp
- Sesame oil: 1 tbsp
Method:
Clean: Wash the crown daisy thoroughly.
Prep: Cut the leaves into segments.
Blanch: Briefly blanch in boiling water for a minute, then cool in ice water.
Mix: Transfer to a bowl and add garlic, chili, vinegar, and soy sauce.
Serve: Enjoy the fresh and crisp taste of crown daisy, light yet delicious.
Crown daisy, once known as the “Emperor’s vegetable,” is rich in vitamins, carotene, and minerals. It helps in soothing the mind, improving sleep, and preventing dementia.
3. Daylily Stir-Fry with Pork and Peppers
Ingredients:
- Dried daylilies: 60g
- Pork leg meat: 60g
- Green bell pepper: 1
- Rehydrated wood ear mushrooms: 60g
- Ginger: 2 slices
- Garlic: 2 cloves
- Salt: 2g
- Chicken bouillon powder: 2g
- Broad bean paste: 1 tbsp
Method:
Soak: Rehydrate the daylilies in warm water for 30 minutes.
Prepare Meat: Cut the pork into small pieces, season with pepper and oil, and mince.
Prep Vegetables: Mince ginger and garlic, and slice the pepper and mushrooms.
Blanch: Briefly blanch the daylilies and mushrooms in boiling water.
Stir-Fry: In a wok, fry ginger and garlic in oil, add the bean paste, and then the minced pork.
Combine: Add the daylilies and mushrooms, stir-frying vigorously.
Final Touches: Add the pepper strips, season with salt and chicken bouillon, and stir-fry until well combined.
Daylilies, also known as “forget-your-worries grass,” are effective in relieving depression, calming the mind, and easing coughs and phlegm. They are particularly beneficial for those suffering from long-term insomnia.
4. Oatmeal and Pumpkin Millet Porridge
Ingredients:
- Millet: 100g
- Pumpkin: 100g
- Oat flakes: 50g
- Ginkgo nuts: 20g
Method:
Prepare: Gather millet, oat flakes, pumpkin, and ginkgo nuts.
Pumpkin: Peel and chop the pumpkin into small pieces.
Cook: Rinse all ingredients and cook them in a rice cooker with sufficient water for about 30 minutes.
Millet is not only stomach-soothing but also promotes sleep. It’s rich in starch, vitamin B1, and tryptophan, making it the best grain for aiding sleep, with calming and mind-soothing effects.
Celery and Onion Beef Stir-Fry
Ingredients:
- Beef tenderloin: 150g
- Celery: 100g
- Onion: 1 medium
- Cornstarch: 1 tbsp
- Cooking oil: 2 tbsp
- Salt: 1 tsp
- Cooking wine: 1 tbsp
- Soy sauce: 1 tbsp
- Oyster sauce: 1 tbsp
Method:
Beef Prep: Thinly slice the beef and marinate with wine, cornstarch, and oil for 20 minutes.
Sauce: Mix cooking wine, soy sauce, oyster sauce, and salt to make a sauce.
Vegetables: Cut celery into segments and onion into strips.
Blanch: Briefly blanch celery in boiling water and cool.
Stir-Fry: Heat oil in a wok, stir-fry beef until colored, then add onion and celery.
Combine: Add the sauce and stir-fry until evenly coated.
Celery, a cool and sweet vegetable, is known for its detoxifying, lung-moistening, heart-calming effects. Rich in vitamin C and carotene, it’s excellent for reducing liver heat and improving sleep quality. It also contains dietary fiber, aiding digestion and easing the liver’s workload.
Incorporating these dishes into your diet, even a few times a week, can make a significant difference in your sleep quality and overall health. Enjoy the tranquility that comes with a good night’s rest, and relish the flavors that only traditional Chinese cooking can offer.
